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.