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Healthy Ways to Cook Fish

Source of Recipe

Grandpoohbah
Fish is very good for you, as you've surely heard by now. It's low in calories and saturated fat, high in vitamins, minerals and protein, and has been shown to reduce the risk of heart disease, depression and some kinds of cancer, to name just a few of its fabulous health benefits. However, eating deep-fried fish dipped in tartar sauce is not going to get you into nutrition heaven.

Lucky for us, there are lots of deliciously healthful ways to cook and adorn fish that will have you feeling satisfied and fit.

Pick a Fish:
The two major complaints that people have about eating fish are that it tastes and smells "fishy" and that its texture is unpleasant -- tough, chewy, rubbery or soggy. The good news is, both of these complaints apply to old and improperly cooked fish, and both of these fish flaws can and should be avoided.

Unfortunately, that's the kind of fish that many people have encountered. If you've never had really fresh fish, you've never really had fish. A proper piece of fresh fish should smell sweet and briny, like the ocean. If you can detect a "stinky fish" odor, then don't waste your money on it.

Fish is highly perishable, and it is delicate. It should really be cooked the day you buy it, but it can be stored for a day or two as long as you keep it very, very cold. Cook a Fish Since fish is so delicate, it dries out quickly and is also very easy to overcook. Overcooked fish is chewy and just doesn't taste as good. Perfectly cooked fish should flake easily but shouldn't completely fall apart when you pick it up with a spatula. Ideally, it should be opaque almost all the way through, with just the faintest amount of translucency in the middle. Remember with fish, as with any other food, about the "carryover cooking" principle -- it will continue to cook even after you remove it from the heat source, so you'll need to pull it out slightly before it's done to prevent overcooking. It's especially important to keep this principle in mind with fish.

To help the fish maintain its moisture it needs to either be cooked quickly over high heat, such as with grilling, broiling, or sautéeing; or it needs to be cooked with some sort of liquid -- either broth, milk, or some sort of sauce, such as with poaching, steaming or some methods of baking; or it needs to be coated in bread crumbs or wrapped up in foil or parchment paper to hold in the moisture. No matter which of these cooking methods you use or which flavor combinations you prefer, you'll find that fresh, moist, perfectly cooked fish is exquisite fish!

Grill a Fish:
Grilling is one of the most difficult ways to cook fish perfectly because the grill is so hot. Don't let that deter you, though: The flavor of grilled food is wonderful, and grilling is a great low-fat cooking method. Fish on the grill needs to be attended very closely so it can be removed as soon as it's done.

First spray the fish with nonstick cooking spray or brush it very lightly with oil. When the grill is hot and ready, place the fish around the edges of the grill, away from the hottest part of the fire. Don't try to lift up the fish right away; it will be stuck to the grill for the first couple of minutes, and prying it up to peek at the underside will tear apart the flesh. You may choose to grill fish with the skin on to help it retain moisture. Once the fish has been on the grill for a couple of minutes it will start to release some of its juices and should no longer be stuck to the grate. Start checking it for color and doneness at this point, and flip it over when it's got light grill marks. Fish on the grill only takes a few minutes per side, so stand next to the grill with a spatula and a clean plate ready to carry your briny feast to the table.

Broil a Fish:
Broiling works on the same basic principle as grilling -- cooking at high temperature using a direct heat source. Broiling doesn't give you that same great grill flavor, but it still gives you a nicely browned exterior. It also allows you the convenience of a temperature-controlled heat source and it gives you the ability to use a basting sauce without having to be careful to keep it from drizzling through the grill and burning on the coals below. For the world's easiest cleanup, line the pan with a piece of foil before beginning. Broiling is great when you want a fast, simple, hassle-free preparation with delicious results.

Sauté a Fish:
A perfect piece of sautéed fish has a flavorful golden brown exterior and a moist, tender interior. To achieve perfection and still keep the fat content low, you'll need a good nonstick pan, and you'll need to get it good and hot. Season the fish with a little salt and pepper and then dip it in flour, shaking off any excess. For a special touch, mix your favorite spices into the flour before coating the fish with it.

Pour about a teaspoon of canola or peanut oil into the pan (don't use olive oil -- it will scald) and lay down the fish in a single layer. Flip the fish when it's nicely browned on the bottom, and continue cooking until it's just about to lose that transparent look in the middle. For the best flavor and texture, serve it immediately.

Poach a Fish:
The art of poaching has been all but forgotten. This gentle cooking method is perfect for seafood, because it imparts lots of moisture and will not mask the delicate flavor of the fish. Traditionally, fish is poached in a court-bouillon -- broth made from simmering aromatic vegetables and herbs in water together with peppercorns and something acidic such as lemon juice, vinegar or white wine.

To poach fish, you can make your own court-bouillon or simply use vegetable or chicken stock. Use a pan big enough to lay each piece of fish down flat, and then pour in enough liquid to just barely cover the fish. Bring the liquid to a simmer, and keep it there. If you see any bubbles coming up from the bottom of the pan, it's too hot! The ideal poaching temperature is between 165 and 180 degrees F (74 to 82 degrees C). Fish that's 1-inch thick will take 15 to 20 minutes; there's no need to flip the fillets during cooking.

Poached fish will have a very mild, delicate taste, so it's best when served with a flavorful sauce.

Steam a Fish:
Steaming is another very gentle cooking method that's popular in Asian cuisines for cooking seafood. Rub the fish with aromatic ingredients like spices, chopped fresh herbs, ginger, garlic and chile peppers to infuse flavor into the flesh while it cooks.

Use a bamboo steamer or a folding steamer basket with enough room for each piece of fish to lie flat. Pour about 1 1/2 inches of water into a pan that fits the steamer; you can throw some more aromatics into the water to infuse a little extra subtle flavor. Place the steamer over the water, cover the pot, and bring the water to a boil. Begin checking the fish for doneness after 10 minutes. Steamed fish is another delicate preparation that tastes fantastic when accompanied by a flavorful sauce.

Bake a Fish:
It's easy to get the satisfying crunch of fried fish without all the fat! Rolling the fish in crispy, flavorful coating then popping it in the oven will make you a baked-fish convert! For the essential "crunch" part of the coating, you could use standard dry bread crumbs, panko , crushed cereal, cornmeal, or even instant mashed potato flakes. No need to stop there, though: Add terrific flavor with minced herbs; lemon, orange, or lime zest; a little bit of shredded coconut; a few finely chopped nuts; or a bit of grated Parmesan cheese.

To coat the fish in this delicious mixture, you'll need to dip it lightly in flour, then in beaten egg, then in the coating. You need all three of these things for absolute success because the flour helps the egg stick, and the egg helps the coating stick. These three layers of coating give you an excellent opportunity to stack on three layers of flavor, so toss some salt, pepper and dried spices in with the flour, and a little soy sauce, Worcestershire, citrus juice, horseradish or hot pepper sauce in with the egg. Bet you never knew that healthful fish could pack such a flavor punch!

There are other ways to bake fish, too! The important thing to remember is to use some means of keeping the fish from drying out, if not with a crunchy coating, then with a decent amount of sauce, marinade or other liquid in the baking dish, by tucking the fish into a foil pouch, or by baking it "en papillote" (in a parchment paper pouch).

Healthful Sauces for Your Healthful Fish:
You've discovered by now that healthful cooking is by no means boring cooking. But it gets better: There are all kinds of fantastic sauces and marinades that add even more great flavor to your fish without piling on the calories. Just for starters, try vegetable or fruit salsas, chutneys and relishes or roasted vegetable purees to dress up your fish.

And how about marinades ? They can add all the flavor you could ever want in a fish while adding only the most marginal amount of calories. Reduce the amount of oil in your favorite marinade recipes or make up a brand new one that's heavy on the fruit juice, vinegar, herbs, spices, mustard and any of your other low-calorie, flavor-packed favorites. Substitute nonfat ingredients in your favorite creamy sauce recipes or make up a new one using nonfat sour cream, yogurt or mayonnaise!

Start treating yourself to lean, nutritious fresh fish. Your body will thank you, and so will your taste buds! Introduce some amazing new recipes to your online recipe collection and try some of these fantastically flavorful and delightfully healthful cooking methods. We guarantee you'll look forward to eating fish more often!