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How to cook Fish
Bake:
- Heat oven to 450 degrees F.
- Spray a baking sheet or shallow baking dish with nonstick cooking spray.
- Place fish on baking sheet in a single layer, season as desired.
- Bake 10 minutes per inch of thickness, uncovered, or until fish is done.
Pan Fry:
- Heat desired amount of oil or butter in a skillet over Medium-High heat.
- Cook fish 4 to 5 minutes per side (per inch of thickness) or until done.
Pan Broil:
- Heat a nonstick skillet over Medium-High heat; spray skillet with nonstick
cooking spray, if desired.
- Cook fish 4 to 5 minutes per side (per inch of thickness) or until done.
Microwave:
- Spray a microwave-safe dish with nonstick cooking spray.
- Cut fish in half and arrange in dish so thick center portions are to
outside of dish; place fish in a single layer and do not crowd in dish.
- Microwave on High 5 to 10 minutes, depending on amount and thickness of
fish. Temperature and times may vary according to your microwave.
Grill:
- Heat charcoal 30 minutes or gas grill 10 minutes on High with lid closed.
For indirect heat method, build fire or heat grill on one side only.
- Brush grill grate generously with oil to prevent fish from sticking; grate
should be 4 to 6 inches from heat source.
- Place fish on grill rack in a single layer.
- Cook fish 4 to 6 minutes per side (per inch of thickness) over Medium to
Medium-High heat or until done*. For indirect heat method, place fish
on grate over cool side of grill and cook 15 minutes with lid closed or
sear fish on grate over heat, then move to cool side of grill to finish
cooking.
For grill temperature, place a grill surface thermometer on grate or use the
hand-count method to determine temperature: Hold the palm of your hand just
above grate at cooking height. If heat causes you to pull away in 3 seconds,
heat is Medium-High (425 degrees F grill surface temperature); if heat causes
you to pull away at 4 seconds, heat is Medium (375 degrees F).
Fish is done when the color turns from translucent to
opaque (white) or has reached 140 degrees F to 145 degrees F internal
temperature. Resist the temptation to over-cook fish until it
"flakes," which indicates the fish is becoming dry.
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