Simple Cooking Methods

Fish is the original “fast food.” It cooks quickly-within minutes-because it lacks the connective tissue of red meats and poultry.

Baking

Whole fish, whole stuffed fish, fillets, stuffed fillets, steaks and chunks of fish may be baked. Use pieces of similar size for even cooking. It’s best to bake fish in a preheated, 450 degrees F oven following the 10-minute rule; bake uncovered, basting if desired.

For a quick and delicious dinner, bake fish on a bed of chopped vegetables. Try a mixture of onion, celery and carrots or a combination of mushrooms, onions and peppers.

Broiling

Steaks, whole fish, split whole fish and fillets lend themselves well to broiling. Place fish, one-inch thick or less, two to four inches from the heat source. Place thicker pieces five to six inches away. Baste frequently with an oil-based marinade. Using the 10-minute rule, cook on one side for half the total cooking time, basting once or twice, then turn the fish over to continue broiling and basting.

Grilling

This technique works well for meatier or steak fish such as mackerel, bluefish, swordfish, tuna and whole fish. Preheat an outdoor gas or electric grill. If using a barbecue grill, start the fire about 30 minutes before cooking. Let it burn until white hot then spread coals out in a single layer. Adjust the grill height to 4 to 6 inches above the heat.

To grill fish, a moderately hot fire is best for cooking seafood. Always start with a well-oiled grid to prevent the delicate skin of the fish from sticking. Support more delicate pieces of fish in a hinged, wire basket for easier turning or handling. Frequently baste steaks and fillets while grilling to prevent them from drying out. Marinating fish an hour before grilling also helps keep it moist. Apply the 10-minute rule when grilling.

Use indirect heat for whole fish by banking hot coals on either side of the barbecue or preheat gas or electric grill. Oil fish well and place in an oiled fish basket. Cook, covered, 10 to 12 minutes per inch of thickness, turning halfway through cooking time.

Microwaving

Use a shallow dish to allow maximum exposure to the microwaves. Arrange fillets with the thicker parts pointing outward and the thinner parts, separated by pieces of plastic wrap, overlapping in the center of the dish. Cover dish with plastic wrap and vent by turning back one corner.

Allow 3 minutes per pound of boneless fish, cooked on high, as a guide. Rotate the dish halfway through the cooking time. Rolled fillets microwave more evenly and are less likely to overcook than flat fillets, which may have thin edges.