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Fish, a Healthy Food That's Easy to Cook

Sep 16, 2008
Fish is a wonderfully nutritional food, rich in the omega-3 fatty acids that can reduce inflammation, enhance our cognitive and behavioral function and help in the prevention of heart disease and arthritis. While many reports over the years have put a good scare into fish-lovers with news of the high level of mercury found in our seafood, the general expert consensus advises we eat it in moderation, having about 2 servings a week. There are a variety of ways to prepare and cook some of your favorite fish - here are some classics, along with a few tips for making sure your dish turns out well.

Broiling is best for fish with a thin surface that has its oil spread throughout the fish (like bluefish, shad or mackerel). Just broil the fish over coals or electric or gas heat for 15-20 minutes, brushing it with butter or oil before cooking and once or twice during the cooking process. Be sure to turn the fish every once in a while and make sure that it cooks slowly and evenly.

Baked fish is another very popular preparation method when baking dryer type fish, but you'll want to be sure to baste the fish well to maintain its taste and texture. Some ideal fish to bake includes halibut, salmon, bass, whitefish, and bluefish. Another delicious dish is baked stuffed fish, stuffed with something such as a small amount of crabmeat or vegetable-based stuffing.

Frying is ideal for any small fish and fillet. Preparation is simple: after cleaning and washing the fish, just season it with salt and pepper. Then roll it in flour; immerse it in egg yolks and then cover with breadcrumbs. When frying, it's important to make sure that the fish is completely covered with the egg and breadcrumbs so the fish can have an oil-proof barrier. The cooking fat must be hot - smoking hot - and well maintained throughout the cooking process. And finally, make sure you drain the fish of all the fat and oil after it's finished frying.

Sauteing is also best for small fish or fish pieces. Preparation is similar to frying in that you season with salt and pepper and then roll the fish in flour or fine dry breadcrumbs (but no eggs are used). Cook the fish in hot fat, turning it when it's golden brown. Don't use too much fat, though. Make sure you have just enough in your cookware so that the fish does not stick to the pan.

It's a good idea to introduce some color to your fish dish by adding a garnish (such as parsley, tomato slices, lemon slices or wedges, cucumber twists) and serve with a side of tasty rice and some fresh green vegetables and you're all set with a nutritious and delicious meal!
About the Author
Whether you're planning a big gathering or a small meal, you're cooking will go a lot smoother with these cool kitchen gadgets. Another great product you'll want to consider is a covered clay baker from Romertopf.
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