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Fish is a very versatile food and can be cooked in many different ways. In most recipes a
similar species can be substituted for another, for example you could use lemon
sole instead of plaice. Fish cooks quickly so take care not to overcook. When
cooked, fish loses its translucent look and will flake easily. A good rule of
thumb is to allow 10 minutes per 2.5cm of thickness when cooking fish. So, to
grill a salmon darne that is 2.5cm at the thickest part, simply grill for 5
minutes, turn and continue to cook for another 5 minutes. Increase or reduce the
cooking time as necessary depending on the thickness of a piece of fish. To view
more recipes go to our Recipes for Consumers' page.
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Steaming
Small whole fish or fillets are good cooked in this way.
Flavour can be added by using different cooking liquids but usually the fish is
seasoned. Place it in a steamer, cover it tightly and cook over simmering water
for 10-15 minutes depending on the thickness of the fish or the fillets. If a
steamer is not available fish can be steamed between two plates above a pan of
boiling water.
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Shallow Frying
The fish should be seasoned and lightly coated with flour or crumb before frying
to protect it and seal in the flavour. Use a mixture of oil and butter when
frying and turn the fish only once during cooking, to avoid breaking up.
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Deep Frying
The fish should be seasoned and coated before frying, usually with a batter or
an egg and breadcrumb mixture. Use a suitable container and heat the oil to
190¢ªC/375¢ªF. Test the temperature before cooking fish. Drain the fish after
cooking on kitchen paper.
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Stir-frying
This is a very fast and popular method of cooking. Use a wok or deep frying pan
and a high cooking temperature. Food should be cut into thin strips and prepared
before cooking begins. This is a very suitable method of cooking firm-fleshed
fish.
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Poaching
Most kinds of fish can be cooked in this way. Immerse fish in simmering,
seasoned liquid like stock or milk and poach gently for 5-8 minutes, depending
on the thickness of the fish. The liquid is ideal for use in sauces and soups.
When poaching smoked fish, place it in cold unsalted water and bring it to a
steady simmer. This liquid will be salty and may not be suitable for re-use.
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Baking
All kinds of fish can be baked in the oven. Fish should be covered to prevent
drying, either with a lid, foil or greaseproof paper. It may be baked with
stuffing, on a bed of vegetables, in a pie or sauce.
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Grilling
Grilling is cooking under a radiant heat and is a fast and convenient method of
cooking. Suitable for fillets or small whole fish. When grilling whole fish cut
through thickest part of the fish to allow even cooking. Lightly oil and season
fish or fillets and, to avoid breaking, do not turn more than once.
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Barbecuing
This is cooking over a radiant heat usually a charcoal or gas barbecue. It is
fast and popular during fine summer weather. Oil-rich fish are suitable for
barbecuing as the natural oils keep the flesh moist. Baste whitefish often to
keep it moist. Protect the fish from strong heat and from breaking up by using
foil or special wire holders.
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Braising
This is an all-in-one method of cooking where the fish is cooked together with
vegetables, either on the hob or in the oven. Lightly saute the selected
vegetables. Add the fish, seasonings and liquid. Cover and cook until fish is
cooked through.
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Microwave
Cooking Fish cooks perfectly in a microwave oven. Use a suitable non-metallic
dish and cook even-sized pieces of fish together. Fish is so moist it can be
cooked in little or no liquid, so none of the flavour is lost. When cooking thin
fillets, turn the tail pieces under to give even thickness. As cooking will
continue when removed from the oven, allow the fish to stand for 1-2 minutes
before serving.
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