Eat More Fish! Easy Ways to Prepare Fish
You’ve read about the health benefits of eating fish and no doubt your doctor has urged you to eat more fish. For most folks, fish is the “forgotten meal” and even if you buy fish, you might not have a clue about how to prepare it. It is also very likely that the first thing you think about cooking fish is “I don’t want the whole house to smell like fish.” Despite what you might think about fish, it is easy to prepare, and it doesn’t really stink up the house. Here are some ideas about what fish to buy, how to prepare it, and what to serve with it.
Not All Fish Are Created Equal
There are definitely types of fish that are “fishy” (that is, that have more pungent fish oils), but there are many types of solid, white-fleshed fish that are delicious. If you are just now starting to incorporate fish into your diet, here are some good choices: Mahi-mahi, Swordfish, Halibut, Flounder, Tilapia.
Mahi-mahi (which is actually a fish in the dolphin family, although not a “Flipper” type dolphin), swordfish, and halibut are best purchased and prepared as filets (that is, with the bones already removed). The filets are usually fairly thick (1" to 1-1/2"), and when cooked, the flesh is white and dry. Each fish has a distinct flavor, but none of them have a very strong fish-oil taste.
Flounder and tilapia are white-fleshed fish, and the filets are usually about 1/2" thick. These two have a very light fish-oil flavor to them. If you prefer a “fishy” type of fish, then you are looking for grouper, bass, trout, or catfish. These have more of a fish-oil flavor. Salmon has a unique flavor and is a good fish to have if you are planning on having soup, bisque, or side dishes that are tomato-based.
All of these different types of fish can either be pan-cooked, broiled, baked, or grilled. The best way to avoid any fish smell in the house is to grill the fish on an outdoor grill or barbecue. For preparation in the kitchen, broil or bake for minimal fish smell. Pan-cooking on the range-top is OK, but you do usually end up with the smell of fish in the kitchen. A spritz of fresh lemon wedge or a drizzle of bottled lemon juice on the fish while cooking also helps to reduce the fish odor.
How To Cook Fish
Fresh fish is almost always the most flavorful. If you can buy fish at a fish market, then plan on buying the fish the same day as you plan to serve it. (The only problem with doing this is that fish markets don’t always have the same fish available on a daily basis, so be sure you have a flexible dinner menu.) If you have purchased fish that is already frozen, or you have fish in the freezer, you should thaw the fish before you cook it, unless you have a recipe that specifically indicates that it is OK to put the frozen fish right into the oven or onto the barbecue. Most fish will thaw in just 1-2 hours on the counter or 6 hours in the frig.
Fish tastes best when broiled, baked, or grilled as is (that is, without breading or other coatings). Season very lightly, using pepper, sage, thyme, or garlic. As the fish is baking/grilling, spritz with lemon (fresh lemon wedges if available, or a drizzle of lemon juice). Add onions 5-8 minutes prior to the fish being done. If you prefer to add breading or coating, then you should definitely pan-fry the fish, in a hot pan that has a light coating of cooking oil in the bottom (try extra virgin olive oil or peanut oil for a really nice zesty taste!).
When broiling or grilling fish, a 1-1/2" thick filet of mahi-mahi, halibut, or swordfish should take about 20-25 minutes (10-12 minutes per side). After about 15 minutes, separate the end of one filet with a fork. If the fish is still “silvery” looking (see-through) or moist enough that juice runs outs, then it is not yet done. If the flesh is white and opaque with very little to no juice, then it is done. However, you should definitely cook fish to taste. If you like it “just cooked” fish (like warm sushi) then 12-15 minutes should do it. If you like it well done, then the full 25 minutes is good.
For fish that is 1/2" to 1" thick, reduce the overall broiling/grilling time by 5-8 minutes. Check the fish for doneness after 10 minutes. However, as with any meal, you should cook it to your tastes for how “done” you prefer your fish.
For grilling, you should have a fish basket or a grilling pan that has fairly small holes or wire grilling that is close together. If you put a fish filet directly onto a normal grill, you are likely to have trouble “flipping” it without it breaking into several small pieces.
If you are baking the fish, then allow a minimum of 25 minutes, up to 35-40 minutes, depending on how thick the fish filets are and how well done you like your fish. For easy clean up, line a baking dish with aluminum foil, then spray with non-stick cooking spray. Add 2 tablespoons of water to prevent the fish oil from “spitting” onto the oven surfaces.
Bake fish at about 375*. Grill fish on a medium setting (if using a controllable gas grill). For pan-cooking, put fish in a hot pan (sprayed with non-stick cooking spray or with a light coating of cooking oil), then reduce to a medium setting.
What to Serve with Fish
Fish is usually best served with a nice green vegetable (freshly steamed green beans or pole beans are a wonderful accompaniment), or a medley of steamed veggies like broccoli, cauliflower, carrots, and squash. White, brown, or wild rice is best (rather than potatoes or pasta). Boxed rice dishes are OK, but stick with rice dishes that are just seasoned rice, rather than a rice dish that has cheese or other types of sauce. A small Caesar or garden salad nicely rounds out the meal.
If you like to serve bread with your meal, think about garlic or onion breadsticks or cloverleaf rolls sprinkled with grated romano cheese. For dessert, stick to something light like sorbet or sherbet (lemon- or lime-flavored is a nice finishing touch!). However, if you must have something sinful, then a thin wedge of cheesecake or key lime pie is definitely in order!
Think Fish for Breakfast!
Fish is a great breakfast food! Try a piece of grilled halibut with a fried egg and a side of freshly sliced beefsteak tomatoes. Or use leftover cooked flounder or tilapia in an omelet with shrimp (you can buy cooked/peeled shrimp in the freezer section of your favorite grocery store). It’s a great way to start the day with lots of protein!
By using these tips and suggestions, adding fish to your weekly diet is, excuse the expression, a piece of cake!
For free recipes for steamed string beans and an illustrated tutorial for how to make cloverleaf rolls, go to:
Poppo’s Steamed String Beans(http://www.jansdough.com/Poppo/StringBeans.htm)
(http://www.jansdough.com/Tips/Tip20.htm)
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