Enjoy meals with fish? Do you know what to look for when buying fish? How about proper storage for fresh or frozen fish? Read on to find out the answers to these questions and also how to prepare fish for cooking and the various ways to cook fish (such as baking, broiling and pan-frying to name a few).
With abundant supplies of fresh and frozen fish readily available, it is easy for us to enjoy a variety of dishes that include fish. Fish is an excellent and easily digestible food full of protein. Fish is sometimes toted as “brain food”. Read these tips on buying, storing and preparing fish and then by all means- get cooking and best of all, eating!
Buying
Always look for top quality fish that has been Government inspected.
Fresh Fish
Buy when in season. Look for fresh characteristic odor or no odor, firm elastic flesh, bright eyes and gills, and sheen on the scales. Fillets and steaks should have a fresh cut appearance.
Frozen Fish
Buy all year round. Packages should be solidly frozen. Wrapping material should be moisture-vapor proof and no air space between fish and package. The fish should have firm glossy flesh with no discoloration or parched white areas and be free of frost and ice crystals.
Approximate Number of Servings Per Pound
Whole or dressed (1 serving)
Pan dressed (with head, tail and fins removed) (2 servings)
Steaks (2 or 3 servings)
Fillets (3 servings)
Storing
Fresh Fish
Use as soon as possible. Wash quickly in cold water and dry. Wrap in waxed paper and store in refrigerator.
Frozen Fish
Store in freezer in the unopened package. Thaw in refrigerator and use immediately. Never refreeze thawed fish. Fat fish, such as salmon, mackerel, and blue fish keep up to two months in freezer; lean fish, such as cod, haddock and halibut keep up to three months in freezer.
Preparing Fish for Cooking
How to Scale
Hold the tail firmly and using a scaler or dull knife held at a forty-five degree angle, loosen scales by pushing the knife against the skin from tail to head. It is advisable to do this under running water so that the scales won’t scatter.
How to Clean
Use a thin sharp knife or kitchen shears to clean fish. Slit skin from vent to gills. Remove viscera and wash in running water to clean thoroughly. Remove head by cutting across base of gills. Cut off tail. Remove fins by cutting the flesh along both sides of the fins. Pull fin quickly towards head to remove root bones. Salt lightly if desired and place in refrigerator until ready to use.
How to Fillet
Cut through flesh of fish along the center of the back from the tail to the head, and then cut across just below the head. Turn knife flat and starting at the head, cut flesh to the tail, easing the knife over the rib bones. Remove the fillet. Turn the fish over and do the other side.
How to Skin
Place the fish skin side down, on the cutting board. Hold the tail end firmly with one hand and cut skin from the flesh with quick short strokes. A fresh fish is skinned easily.
How to Bone
Continue beyond the slit made when cleaning the fish from vent to tail. Cut across from the slit to the back. Hold the tail and insert the sharp edge of the knife flatly between the tail and backbone. Press the knife towards the head, cutting the flesh from the ribs and backbone. Turn and cut bone from the other side. Lift out bones, removing any flesh that remains attached to it.
Cooking
Fish should always be cooked at a high temperature- except where milk or cream are used in the baking sauce. The flesh of fish contains little connective tissue and therefore does not require a long period of cooking.
Tips to Keep in Mind
Do not overcook fish; otherwise it becomes dry and tough.
Fish is cooked when the flesh becomes opaque, flakes readily and can be easily pierced with a fork.
Serve fish immediately after cooking while it is still hot, tender and juicy.
Do not thaw frozen fish before cooking except when necessary for ease in handling, as in the case of pan-frying or stuffing.
Cooking Time
Cooking time is based on thickness of fish. Measure thickness at the thickest part of the fish before cooking. Recommended time for baking, broiling, pan-frying, boiling and steaming is:
Ten minutes per inch thickness for fresh fish.
Twenty minutes per inch thickness for frozen fish.
Add an extra five minutes per inch thickness if fish is to be baked in a cream sauce.
How to Bake- for whole fish, steaks, or fillets- fresh or frozen.
Season fish with salt and pepper. Brush with melted butter or top with a sauce. Fillets may be dipped in milk and rolled in breadcrumbs. Place in a greased baking pan. Bake in a very hot oven (450 degrees- 500 degrees F.) or 350 degrees if a cream sauce is used. Allow ten minutes cooking time per inch thickness. If fish is frozen, double the cooking time. Add an extra five minutes per inch thickness if fish is to cook in a sauce.
How to Broil- for steaks, fillets or small whole fish- fresh or frozen.
Season fish with salt and pepper. Brush with melted fat, French dressing or oil. Place on broiler pan in a preheated oven so that fish is two to four inches from the heating unit. Place frozen fish lower to prevent over cooking surface before interior is cooked. If skin is left on fish, place skin-side down. Broil until fish is browned, then turn. Brush with melted fat and brown. Allow ten minutes per inch thickness for fresh fish; twenty minutes for frozen. Thin cuts of fish may be broiled without turning.
How to Pan-Fry- for fish steaks, fillets and small whole fish.
For easier handling, thaw or partially thaw frozen fish. Season with a dash of salt and pepper. Dip fish in milk or beaten egg, and then roll in flour or dry breadcrumbs. Place in hot frying pan that contains about a quarter of melted fat or oil. Do not use butter for frying as it smokes at high temperature. Fry until golden brown, turn and then proceed to brown the other side. Allow ten minutes per inch thickness. Drain and serve piping hot.
How to Deep-Fry- for fillets, smelts, fish cakes and some shellfish.
Partially thaw frozen fish first. Cut fillets into uniform size pieces about a half an inch thick. Season fish with salt and pepper. Dip in milk or beaten egg and then in flour or fine dry breadcrumbs. Place one layer of fish in frying basket and fry in hot deep fat at 375 degrees F. until golden brown (approximately three to four minutes). Drain and serve piping hot.
How to Boil- for whole fish, fillets or steak.
Fish that is to be used in salads, casseroles, fish cakes or creamed dishes may be cooked in this way. Season fish with a pinch of salt and place on a piece of greased aluminum foil, cooking parchment paper or cheesecloth. Add about one tablespoon each of chopped onion and celery for flavor. Wrap fish and secure to make package watertight. Place in rapidly boiling water and cover. When water returns to the boil, time the cooking period. Boil ten minutes per inch thickness for fresh fish; twenty minutes for frozen. When removing fish from package, save the juices for use in fish sauce.
How to Steam- for whole fish, fillets or steaks.
Season fish with salt and pepper. For easier handling, tie fish in cheesecloth. Place fish in upper part of steamer or in a sieve or colander and place over boiling water. Do not let water touch the fish. Cover and cook until tender. Allow ten minutes cooking time per inch thickness for fresh fish; twenty minutes for frozen.
How to Oven Steam- for whole fish, fillets or steaks.
Season fish with salt and pepper. Wrap tightly in greased aluminum foil. Pinch folds and ends to seal tightly. Place on a shallow pan or cookie sheet and bake in a hot oven (450 degrees F.). Allow fifteen minutes per inch thickness for fresh fish; thirty minutes for frozen.
How to Poach in Milk- especially good for smoked fish fillets.
Place fish in enough milk to just cover. Cover pan and cook over medium heat until fish flakes easily when tested with a fork or bake in a moderate oven (350 degrees F.). Allow ten minutes per inch thickness for fresh fish; twenty minutes for frozen. Dot with butter and sprinkle with pepper. Serve with the milk.