Successfully Cook FISH

Everyone agrees that eating fish is very healthy and many types of fish do not contain any unsaturated fat so they are very low in calories. In addition, most fish are low in cholesterol, a good source of protein and also provide a good source of calcium. All fish are a good source of B vitamins and oil-rich fish are a good source of vitamins A and D. Oil-rich fish, such as salmon, trout, mackerel, herring and sardines, are also an excellent source of Omega 3.

Fish is also very versatile and can be cooked in many different ways. Some suggestions are:

• Baking is one the easiest ways to prepare fish. Preheat your oven to 425 degrees. Lightly oil a shallow baking dish and place the fish fillet skin side down. Season the top of the fillet with your desired herbs, seasonings and if desired any butter or margarine. Measure your fish at the thickest point. Bake it for 6 to 12 minutes per inch of thickness, when done the fish fillet will be opaque and moist.
• Grilling is another healthy way to cook fish. Teh time will depend on the thickness of the fish, the type of fire you have (wood, charcoal gas), the distance the fish is from the heat source and whether you cover the grill or not. You need to grill the fish over a medium high heat, around 10 minutes per inch for grilling, turning the fish half way through the cooking time.
• If you have small fillets or small whole fish, the best way to cook them is to saute. You need to heat your pan over a medium high heat and add your fish, don't overcrowd the fish, this can reduce the cooking temperature and make your fish soggy. Turn the fish over half way through the cooking time. Once done place your fish on a paper towel to absorb any excess oil, re-season and serve.
• To pan fry fish you need a heavy-duty skillet. Add oil to a depth of 1/8 to 1/4 inch and preheat to 350 degrees(you can use a thermometer to determine the correct temperature). Place your coated fish in the pan in a single layer, again, don't overcrowd as you will quickly reduce the heat of the oil and your fish will absorb it. Turn your fish half way through and finish cooking, when done place on paper towels and re-season. If cooking for a large crowd transfer to a oven proof platter and keep them warm in a 200 degree oven for a short time.
• To poaching fish you need to simmer the fish in some type of seasoned liquid. The seasoned liquid should compliment the fish and not over power the fish itself. Place your seasoned liquid in a pan and bring to a boil, reduce the heat to a gentle simmer and add your fish in single layer, add more liquid to cover your fish by at least one inch. Cook for for about 6 to 12 minutes per inch, you do not have to turn the fish. If you are poaching a whole fish, wrap it cheesecloth before you start to cook. This way you can remove it, without it falling apart.