Fish is high in protein, low in saturated fat and contains essential fatty acids which makes it a wonderful addition to your diet.
However, cooking fish at home is something that can intimidate some people because it is assumed they just can’t make it as well as a chef in a restaurant. The good news is that cooking fish at home is not only easy, it’s quick too. All you have to do is lightly coat the fish with extra virgin olive oil before cooking, and add seasoning like Mrs. Dash. (Here’s some olive oil dispensers you may like)
Listed below are four easy methods in which fish can be cooked at home. You’ll know the fish is cooked thoroughly when it is opaque and flakes easily with a fork. Exceptions include fresh salmon and tuna which can be eaten while still pink inside.
Baking is a healthy way to cook fish, and the best part is that fish cooks quickly so it’s a great last minute meal idea as well. All you have to do is spray PAM or another brand of cooking spray on a baking sheet, place the fish on the baking sheet, and cook for approximately eight minutes at medium heat (e.g. 375 degrees).
Broiling works best with fish steak (e.g. tuna steak). As with baking, you’ll want to brush the fish with extra virgin olive oil and season it first. Place the fish steak in a broiler pan and broil for approximately five minutes per side. *Tip: If the fish steak is thicker than an inch, you’ll need to cook the fish longer. You can also use a roaster oven.
Poaching is a great way to cook fleshy fish with either a deep skillet or heavy saucepan. Place fish in the skillet and add your choice of water, stock or wine – just enough to cover the fish. Heat the liquid gently and simmer for 10 minutes. Remove the fish with a slotted spatula and serve.
Sautéing is a savory way of cooking skinless fish. Heat one tablespoon of heart-friendly oil (e.g. sunflower) in a skillet over medium-high heat. Season the fish and add to the skillet. Cook for three minutes per side if the thickness is less than an inch. If the fish is thicker, increase your sautéing time.
Regardless of which method you choose, remember to air out the kitchen so the entire house does not smelly fishy. Use your vent, open a window, and consider lighting a scented candle. Serve fish with a wedge of fresh lemon and a sprig of parsley to make your entrée look as good as it does in the restaurant.