5 Healthy Ways to Cook Fish
Fish has become a popular healthy alternative for many households across the country. It is an excellent source of lean protein and it provides a good dose of omega-3 fatty acids, when cooked properly. Here are 5 healthy ways to prepare fish that will inspire you to add more fish to your meals!
1) Grilled– Very quick cooking time and keeps fish very tender, juicy, and flavorful!
Season the fish with your choice of fresh herbs or a mix of spices to your choosing. With a basting brush, lightly oil the fish with extra-virgin olive or canola oil so it won’t stick to the grill.
Place the fish near the edge of the grill and away from high heat. Once the fish starts to release juice, check for doneness.
Fish usually cooks on the grill in 10 to 15 minutes over medium heat, depending on thickness. Garnish before serving with a lemon wedge and enjoy!
2) Sautéed– Works for any type of skinless fish fillet that you are in the mood for!
First, season the fish to your liking. Depending on the number of fillets you’re cooking, heat 1 to 2 tablespoons of extra-virgin olive oil in a skillet over medium-high heat.
Cook the fish for 2 to 3 minutes per side per ¾ inch of thickness, shaking the pan occasionally to keep it from sticking.
The thickness of the fish determines the length of cooking time.
3) Poached– Fish will stay moist and poaching will not mask the flavor of the fish!
Use either vegetable or chicken stock to make a homemade broth with herbs and spices.
Lay each piece of fish down flat and pour the broth to just barely cover the fish. Bring the liquid to just a simmer and keep it there.
Be sure that the liquid is not bubbling, if so it is too hot and turn down the heat. The ideal poaching temperature is between 165 and 180 degrees.
4) Steamed– Will produce a mild-tasting fish paired with a flavored sauce!
First start by rubbing fish with spices, chopped herbs, ginger, garlic, and chile peppers. A bamboo steamer or folding steamer basket will help steam the fish.
Be sure that there is room for each fish to lie flat. Pour about 1½ inches of water into the pan, place the steamer over the water, cover the pot, and bring the water to a boil.
Start checking the fish for doneness after about 10 minutes.
5) Broiled- Great for a fast, simple, hassle free meal prep!
Line the broiler pan with foil, to ensure an easy cleanup after dinner. The grilling instructions are the same as above for steamed fish!
Always be sure to thaw frozen fish in the refrigerator to maintain freshness and taste. Do not leave out at room temperature.
To ensure fish is done and ready to eat, simple test with a fork at its thickest point. If cooked perfectly, fish should have an opaque color and flake easily. Enjoy!
Be sure to stop by your local Sparkle Market to stock up on all your fresh fish needs to try out these cooking styles!
