Ron’s Wanderings

Since we were talking about Salmon in my last blog post, I thought it might be helpful to give you some easy and tasty tips on some of the best ways to cook fish. I know it’s been longer than a week to get back here to you — so I hope you’re still checking in here. Be sure to pass this blog link along to your friends, too. The more readers we have here, the better.

It seems that most people get a little scared when it come to cooking fish anywhere but on the grill. I’m sort of the opposite, I know how to cook it off the grill, but I’m not the best at cooking it on the grill. So, here are some of my tips:

First, remember, these are worth learning about. Fish is rich in those heart-healthy omega 3s, so it’s worth learning how to prepare it so you can enjoy it as often as you want.

Sautéed fish fillets:

Try this method for any type of skinless fish fillet. First, season the fish with salt and pepper, as desired, and heat a skillet with 1 tablespoon of extra-virgin olive oil. Cook the fish over medium-high heat, 2 to 3 minutes per side, for every 3/4 -inch of thickness. (The thicker the fish, the longer the cooking time.)

Braised fish fillets:

This preparation style requires cooking in a liquid, such as broth, white wine, clam juice, or water. First, heat some olive oil in a skillet over medium-high heat, then add the liquid and any seasonings and bring to a simmer. Add the fish fillets, cover, and cook for 3 minutes on both sides. (Again, a fish thicker than 3/4 inches will require a longer cooking time.)

Baked fish fillets:

Grease a baking sheet and arrange with fish fillets seasoned to taste. Bake at 350°F for about 7 to10 minutes for each inch of thickness. It’s not necessary to turn the fish.

Broiled fish steaks:

Broiling works best with any type of fish steak. Season the steaks to taste and brush with olive oil. Place them in a broiler pan and broil, 4 to 6 minutes on each side, or until golden. Allow more cooking time for steaks thicker than 1 inch.

The best way to test that your fish is done and ready to eat is to poke it with a fork at its thickest point. Perfectly cooked fish should be opaque and moist, not dry and flaky. Undercooked fish looks raw. Salmon and tuna are the exceptions, as both can be served rare on the inside as long as the fish itself is very fresh. (Of course, if the fish isn’t fresh, don’t buy it.)

Oh, and one more tip on frozen fish. If you want to be sure to preserve the freshness of the fish and to avoid overcooking it, make sure that you defrost the fish in the refrigerator. Don’t thaw it at room temperature or under warm water, or in the microwave. That’s going to make your fish become older than its time — the freshness will be gone.

Have fun and eat plenty of fish.
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Got questions?

Contact me at: http://www.ronrink.com

My email and phone number are at that site. Feel free to contact me. I’m here to help you with your health, nutrition and fitness goals.

Have a healthy and nutritious day!

Shanti … (A sanscrit word meaning, “Let there be Peace. Peace, beautiful Peace. Peace within, Peace without. Peace in this world. Peace for all beings.”)

Ron
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This entry was posted on Wednesday, June 20th, 2007 at 11:03 am and is filed under Nutrition and Weight Loss. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.