Cooking Fish Four Basic Techniques
Sautéed Fish Fillets


Cooking fish can be a real challenge without a grill. Here are four simple
techniques that will help you add more fish to your diet.

Sautéed Fish Fillets

Works with any type of skinless fish fillet. First season the fish as
desired and add 1-2 tablespoons of olive oil to a skillet. Cook the fish
over medium-high heat for 2-3 minutes per side per 3/4 inch of thickness.
The thicker the fish, the longer the cooking time.

Braised Fish Fillets

This style of fish is cooked in a broth of white wine, clam juice, or
water. First heat some olive oil in a skillet over medium-high heat, then
add the liquid and seasonings and bring to a simmer. Add the fish fillets,
cover, and cook for 3 minutes on both sides. Again, a fish thicker than
3/4 inches will require a longer cooking time.


Baked Fish Fillets

Grease a baking sheet and arrange with seasoned fish fillets. Bake about
7-10 minutes per 1 inch of thickness. It's not necessary to flip the fish.


Broiled Fish Steaks

Works with any type of fish steak. Season steaks and brush with olive oil.
Place them in a broiler pan and broil 4-6 minutes on each side or until
golden. Allow more cooking time for steaks thicker than 1 inch. How do you
know if your fish is done? To test for doneness, poke with a fork at its
thickest point. Perfectly cooked fish should be opaque and moist, not dry
and flaky. Undercooked fish looks raw. Salmon and tuna are the exception,
as both can be served rare on the inside as long as they are very fresh.
Note: To maintain freshness and avoid overcooking, make sure to thaw
frozen fish in the refrigerator-not at room temperature, under warm water,
or in the microwave.



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