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Healthy Ways to Cook Fish

What is the best way to prepare fish so that it does not lose its health benefits?
(August 4, 2011)

Fish is considered a wonder food due to fish oils present in them. Fish is rich omega 3 fatty acids which are excellent to improve health and lose weight. Eating fish up to twice a week can cut down the risk of cancer, heart disease, depression, diabetes, chronic inflammations, and even dementia. But cooking the fish is just as important. Fish is a delicate meat so it needs gentle techniques to make sure that it is tasty, cooked and yet has all the benefits.


Any way you choose to cook the fish, you have to remember that the flesh cooks quickly. The best way to cook a fish and not lose its health benefits is steam, bake, poach or grill the fish. When you bake a fish, you can use herbs to accentuate the flavors. On a grill, the fire lends a smoky flavor to the flesh of the fish.
Submitted by N on August 4, 2011 at 06:06

 

How long to cook fish on grill in foil


Grilling fish in a foil is quite an easy and fast process. The fish can literally be taken off the grill in just a few minutes, ready to eat. If you plan to cook fish on a grill in a foil, here is a simple way to do it. Take a couple of fish fillets and two lemons. You have to simply marinade your fish with some lemon and salt (you may add some spices if you want). Once you have lit up your grill, make sure it’s as hot as possible before placing the fish on the grate. This ensures that the juices get sealed in and the flesh firms well.

Cooking fish on the grill does not take too long. The basic rule you need to keep in mind is to grill the fish for about 8 to 9 minutes for one inch of thickness. Thin fillet of fish do not take too long and are ready in about five minutes of cooking time.  If you are grilling a whole fish you can keep it for about 10 minutes (per inch).  You need to keep an eye on the fish though, and check it at least two minutes earlier than you feel it should be ready.
Submitted by N on July 24, 2011 at 10:55

 

What is the lowest temperature to cook fish?


For fish to be safe to eat, it should be cooked at a temperature of 145 degrees F (internal temperature) and held for a minimum of 15 seconds. This helps prevent any bacterial growth. Remember that bacteria grow and survive between 40 to 140 degrees F. There is a rapid growth of bacteria mainly between 60 to 120 degrees F.   

The best temperature to cook fish will vary depending on the style of cooking used. You can first sauté the fish in skillet and brown it on both sides. Then, pop it in an oven heated to a temperature of 400 degrees F. It can be done for about five minutes or so per inch of thickness. Or you can simply bake it in an oven (375 to 400 degrees F) for about 15 to 20 minutes. Add seasoning of your choice to enhance the taste of the fish. If you are frying the fish, it takes about 2 to 3 minutes each side (1/2 inch thickness). If you are grilling fish, it takes about 6 to 7 minutes per side (1 inch thickness) for the fish to be done.

Irrespective of how you cook the fish, remember you need to cook it till the flesh looses the translucency and you can flake it with a fork.
Submitted by N on July 18, 2011 at 10:53

 

How to cook fish with skin on?


To cook fish with skin on one side, you need to dry the fish well before you cook it. So make sure you get the maximum moisture out from the skin as possible. This can be done by pressing on the fish skin and scraping off any moisture. You can use seasoning of your choice, but make sure you go easy on the skin-side as it most likely to burn over the high heat. To cook your fish add the fillets in your pan skin side down. You can weigh the fish down with the help of a plate to make the skin crispier. Cook the fish till the skin is done and flip over.  

No matter how you cook your fish, skin side up or down, the best way to ensure that the skin is crispy is to first sauté it, and then roast in the oven. You first need to pan fry the fish for about five minutes, once done on one side gently flip the fish over. Next you need to keep your oven ready by pre-heating it to a temperature of 375 degrees F. Immediately put your fish in the oven and let it cook for a few minutes.
Submitted by N on July 12, 2011 at 10:52

 

How to cook fish without oil


It’s quite simple to cook fish without oil. You can try baking, poaching, or microwaving the fish instead of frying it. Here are some tips on how to cook fish without butter or oil.
  • For poaching the fish, place it in a frying pan and pour in white cooking wine, water, or milk, making sure that the fish is just about covered. Next, season it with some salt, pepper, and spices. After covering the pan, simmer the fish on a low heat for about 6 to 7 minutes. Use a slotted spatula to remove the fish from the pan.
  • To microwave the fish, place it in a dish that is microwave-safe, ensuring that the sides of the fish do not touch each other. Season it as per your choice and cook in the microwave on high for 3 minutes.
  • For baking the fish, preheat your oven to 370 degrees F. Place the fish on a foil-covered casserole dish and season it as required. Bake the fish for about 10 to 20 minutes or till done. Serve hot.
Always make sure that the fish is properly done. It should be opaque and white when done. You can use a fork to test if it is done. The thickest part of the fish should have no pink and should flake apart.
Submitted by N on July 6, 2011 at 10:50

 

Fish is usually very easy to cook, as it is a light meat. Because it is not dense, it cooks faster than other meats like pork, beef or turkey. Moreover, because of its natural flavor, there is no need to add a lot of spices or too many condiments while cooking fish. Based on its texture and taste, the best way to season fish is by using a little oil or butter, herbs and lemon. Fried fish is one of the most preferred delicacies all across the globe. Given below are other options for preparing fish, so that it retains it nutrition.

Broiling
Using a broiler is quite easy and it works especially well in cooking fish. You should set the broiler temperature to low and then preheat it before you begin cooking the fish. Line the broiler pan with some foil paper. Grease the foiled pan, place the fish on it and set it under the broiler. The top rack should be used for smaller fish and the lower rack should be used for the larger ones. Flip the fish over, after about five minutes or so, depending on the size of the fish. Larger fish may need to be cooked on the other side for another five minutes or so. Smaller fish may not need to be cooked on the other side at all. The fish can be seasoned with lemon, salt, pepper, herbs or other spices. However, fish can burn easily while broiling and so you will need to keep an eye on it throughout the cooking process.

Baking
Baking is one of the best way to cook fish. All you will need to do is place the fish in a greased baking dish, with about 2 to 3 tablespoons of water (to create the steam). Then, cover the dish with a lid or foil, to prevent the fish from drying out and slide it into a preheated over. While cooking an entire fish, place some lemon slices or herbs like parsley and dill inside the fish cavity. While baking, the lemon and herbs will flavor the fish, nicely. Bake the fish for about 10 to 20 minutes, depending on its size.

Pan-frying
In order to pan-fry fillets of fish, you will either need a cast-iron pan or a skillet. You will need to add enough oil or butter, so that the fish does not stick to the pan. Add some lemon, salt and pepper over the top and cook the fish on a low flame for about five to seven minutes. Flip the fish over and cook the other side for a few minutes too.
Submitted by A M on July 16, 2010 at 03:29

 

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