Cooking Fish:
Fish Tips

Fish Tips and More:

Purchasing is all about QUALITY.

Only buy seafood from reputable, commercial sources.

The word "fresh" refers to seafood that has never been frozen. That is not to infer that "frozen" is bad. Frozen seafood can be superior in quality to some fresh seafood products, so base your buy on quality.

Whole fresh fish should have bright, clear and shiny eyes. Scales should be shiny and cling tightly to the skin. Look for bright pink or red gills.

Choose fillets that are moist and free of drying or browning around the edges. Look for firm fish that springs back when pressed gently with your finger. Use your nose, there should be no "Fishy" smell.

Fillets and steaks should be the same and have a fresh-cut, moist appearance with no browning or dryness around the edges.

Don't buy cooked seafood products which are in direct contact with raw seafood products in the display case of your market -there could be cross-contamination.

Store live clams, oysters, mussels, crabs, lobsters and crayfish in well-ventilated containers and cover with a damp cloth or paper towel

Cold equals Quality!

Handling & Storage:

Fish can bruise easily, so handle with care. Lift whole fish with both hands and never hold by the tail. Keep your seafood cold. For optimum flavor, texture and nutritional value, store fresh seafood no longer than two days before use.

Tip: When shopping, buy your seafood last and transfer it directly to the refrigerator when you get home.

Fish that is unpackaged should be rinsed under cold, running water and patted dry with paper towel. Store in the coldest part of the refrigerator.

Frozen Seafood:

Super high-tech freezing quickly transforms fresh caught fish or shellfish to a rock-solid zero degrees C. This process locks in color, moisture and flavor, providing top quality convenience everyday of the year.

Fish should be free of ice crystals and freezer burn (i.e. discoloration or drying) and show no signs of thawed juices.

Packages should be clean and tightly sealed.

Packages that are above the frost line in a store display freezer should be avoided.

Store frozen seafood products in the freezer immediately when you get home. Check to make sure there are no tears or holes in the packaging.

Thaw frozen seafood in your refrigerator. Never defrost fish or seafood at room temperature or under a running tap as you will run the risk of ruining the flavor and the quality of the seafood.

Tip: Never refreeze thawed fish.

10-Minute-Per-Inch Rule:

The 10-minute rule is one way to gauge the cooking time of fish that is baked (400-450° F.), grilled, broiled, poached, steamed and sauteed.

Measure the fish at its thickest point. If fish is stuffed or rolled, measure after stuffing or rolling.

Cook fish about 10 minutes per inch of thickness. For example, a 1-inch thick fish fillet should be cooked for 10 minutes.

Your seafood does not need to be turned in the oven.

Fish should reach an internal temperature of 140° F. Always use an instant read thermometer.

Add 5 minutes to the total cooking time for fish wrapped in foil or covered in sauce.

Cooked fish until it is opaque and flakes easily with a fork

Moist Heat or Dry Heat?

Generally speaking, cooking seafood can be divided into two categories: moist heat or dry heat cooking.

Moist heat cooking is more forgiving. It doesn't dry the fish out as fast since it is surrounded with liquid or steam. Cooking with moist heat is ideal for the first-time seafood cook or the cook who doesn't have a lot of time to concentrate on cooking (as when little kids are running around). Pick sauces or flavorings that will compliment the flavor of the fish or seafood you are cooking. A thin white fillet of Dover Sole will get lost under a highly seasoned sauce, where a swordfish fillet will stand up nicely.

Dry heat cooking is a little tricky and requires more concentration, especially when grilling. You might want to put some kind of oil or melted butter on the fillets before they hit the grill. Some chefs will grill skin side down first, some will do flesh side down first. Just be very careful when flipping the fish over. Fish with a higher oil content (usually darker flesh fish) are popular in kabob fashion

Tips for Broiling Fish:

Place fish on flat metal sheet tray; grease with olive oil - always season fish first. The easiest way to test fish is to take a small knife and place under fish and lift. Fish will open if starting to flake and you'll be able to see if fish is cooked through.

Sauteé'ing Fish:

When sautéing fish, place it in the pan, skin side up if there is skin. This helps keep it moist. After you've turned it over, you have the presentation side up.

About Bones:

Finding bones in a piece of cooked fish can be disturbing. There are, however, a couple of ways you can avoid this inconvenience.

Choose fish and seafood which are not known for their small bones. Excellent examples of these choices are halibut, shark, swordfish, monkfish and all types of shellfish.

If haddock, trout, salmon and sole are some of your favorites, try this simple procedure. You will need a cutting board and a sharp knife. Place your fish fillet, shiny side down on the cutting board. Using your finger tips, gently feel the flesh of the fillet until you feel the ends of the bones in the fish. They will feel like the ends of sharp tacks. Usually the bones will run in a straight line the length of the fillet. Once you have established the pattern, run your sharp knife down both sides of the line of bones, cutting them out. You now have a boneless fillet. Or you can pull them out with needle nose pliers for a better presentation.

Don't throw away the piece of fish you have just cut out. Place it in a freezer bag and store in you freezer. Add pieces to the bag, until you have enough to make a fish stock. When you have enough pieces to make it worthwhile, place the frozen pieces in a pot, cover with water. For added flavor, you can add pieces of onion, celery or carrot to your stock. Bring the pot to a boil, reduce to simmer and cook for approximately one hour. Strain well and use the stock in your favorite chowder or casserole. Unused stock can be refrozen. It is just like making turkey stock from the bones of your holiday turkey.

A Word of Caution:

To prevent foodborne illness, pregnant women, older Americans, young children and people with weakened immune systems should not eat raw seafood such as: Raw fish (sushi or sashimi) Raw shellfish--oysters, clams, scallops, mussels or ceviche, Seafood ordered undercooked or "rare" such as tuna carpaccio.