The biggest mistake people make when cooking fish is to overcook it. It's not a piece of meat ! Fish is more delicate and requires less heat and a shorter cooking time.
First you have to choose a cooking method. Here's a guide to the most popular techniques:
BROILING AND GRILLING: These are very simple methods. But be careful not to burn or overcook your fish. You'll have to stay focused. First, brush your fish with oil or butter, then add seasonings such as garlic or salt and pepper. Avoid herbs because they will burn. You can sprinkle some on after cooking. Place the fish directly on the barbecue grill or on a heated platter (cookie sheet is best) under the broiler.
Before you grill, score the skin with a knife, making diagonal slashes about a quarter-inch deep. Space them evenly to prevent the fish ends from curling, to promote even cooking and to give an attractive appearance. The end result should be a piece of fish where the interior is moist and juicy, with a slightly charred surface and a slightly smoky flavour.
BAKING AND ROASTING: These are the same thing when it comes to fish. One disadvantage is that the short time it takes to bake a piece of fish doesn't allow enough time for the outside to brown. You can pan-sear the outside to give you that desired look prior to baking. Brown quickly. Then place it in a pan or casserole dish and finish it off by baking.
To season the fish, salt, pepper and lemon are all that's needed. You usually finish off this dish with a sauce, such as hollandaise, creole or butter.
Add some sauteed veggies and a pasta or rice and you've got an incredibly tasty and nutritious meal.
SAUTEEING: A popular, quick and easy method of cooking. It lightly caramelizes the outside of the food, giving it additional flavour and colour. You can dredge your fillet in flour just before sauteeing. Pour a bit of oil in a saute pan, making sure it's hot before adding the fish.
Don't overload the pan with fish - the oil will cool letting the fish simmer in its own juices. You want a fairly high heat.
PAN-FRYING: This is similar to sauteeing but uses more fat. When you pan-fry, dredge your fillet in flour or use a batter or breading to coat. You want a crispy, nicely browned crust with a moist inner fillet.
DEEP-FAT FRYING: What everyone does for fish and chips. 'Nuff said.
STEAMING: One of the moist-cook methods and a great way to avoid adding fat to your diet. Just suspend your fish over a boiling liquid and cover. The steam gently cooks the fish while preserving its flavours and nutrients. No need to season your fillet, although herbs and spices can be used. I like to season my water with a herb or seasoning and a bit of white wine to infuse a wonderful flavour.
POACHING: A versatile and popular method of cooking fish. There are two ways of poaching. One involves totally submersing the fish in a liquid such as a bouillon or stock, then serving it hot or cold with a sauce made from the broth. This is called the submersion method.
The second method involves laying the fish on a bed of veggies, with enough liquid to cover almost all of the veggies. Buttered parchment paper or a lid is then used to cover your dish.
This way you are both poaching and steaming your fish. A good fish stock should be used as your liquid. Herbs can be sprinkled over this dish for added flavour along with some white wine. A sauce can be made from part of the leftover liquid.
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MENU FILE
SPICY THAI STEAMED MUSSELS
Oh joy! Oh rapture! Definitely one of my favourites from chef Dennis Cummings.
2 lb. (1 kg) mussels, preferably cultivated
2 limes squeezed to get 1/3 cup lime juice
1 x 13-oz. can of unsweetened coconut milk
1/3 cup (75 mL) dry white wine
1 1/2 Tbsp. (22 mL) thai red curry paste
1 1/2 Tbsp. (22 mL) minced garlic
1 Tbsp. (15 mL) asian fish sauce
1 Tbsp. (15 mL) sugar
1/4 cup (50 mL) fresh cilantro sprigs
1 lime, quartered
Scrub mussels and remove beards - the seaweed stuck in the shell.
In an eight-quart kettle, boil lime juice, coconut milk, wine, curry paste, garlic, fish sauce and sugar, stirring for two minutes. Add mussels, tossing to combine. Cook for five to eight minutes or until mussels have opened. DISCARD any unopened mussels. Remove mussels from liquid.
Reduce liquid over medium-high heat - about five minutes. Add mussels and cilantro to sauce and toss to coat. Serve immediately. SERVES 2 AS A MEAL, 4 AS AN APPETIZER.
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SOLE ALMONDINE
1 lb. (450 g) fresh sole fillets
3 Tbsp. (45 mL) butter, melted
Pinch of salt, pepper and paprika
2 Tbsp. (30 mL) butter
1 Tbsp. (15 mL) lemon juice
1/4 cup (50 mL ) blanched, sliced almonds
Fresh parsley, chopped to garnish
Grease baking dish and place fillets in a single layer in dish. Brush fillets with melted butter. Broil six inches from heat for six to eight minutes or until fish flakes easily.
As fish cooks, prepare your sauce by melting butter in pan, adding lemon juice and almonds. Stir over low heat until butter is melted. Sprinkle seasonings over fish. Pour sauce over fish. Garnish with chopped parsley. SERVES 4.
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SALMON WELLINGTON
1 x 17.3-oz. package frozen puff pastry, thawed
4 x 6-oz. salmon fillets about one-inch thick
6 Tbsp. (90 mL) minced shallots
4 Tbsp. (60 mL) plus 2 tsp. (10 mL) fresh, chopped tarragon
1 egg beaten for glaze
1/2 cup (125 mL) dry white wine
1/2 cup (125 mL) white wine vinegar
1/2 cup (125 mL) chilled butter, diced.
Preheat oven to 425 F (220 C). Roll out the two pastry sheets on lightly floured surface to 12-inch squares. Cut each in half, forming four 12-by-six-inch rectangles.
Place salmon fillet in the centre of each rectangle.
Sprinkle each fillet with salt, pepper, one tablespoon shallots and one tablespoon tarragon. Brush the edges of the pastry with the egg glaze. Fold long sides of pastry over fillets. Fold short edge of pastry over fillets and roll up pastry, enclosing fillets. Seal the edges of the pastry and place seam side down on a baking sheet. Brush with glaze. Bake until pastry is golden brown, about 20 minutes. Remove from oven and let stand 10 minutes.
In small saucepan, boil wine, vinegar and remaining two tablespoons of shallots until liquid is reduced to about six tablespoons, which takes about eight minutes.
Remove from heat and add butter, one piece at a time, whisking until each piece has melted. Whisk in tarragon. Season with salt and pepper. Place pastries and sauce on plates. SERVES 4.
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