Welcome to the Cooking Fish Kitchen!
How to Purchase Fish and what to look for when buying fish.
Cleaning Fish Basics
Firstly wash your fish thoroughly under running cold water, if a whole fish, make sure you wash out the cavity removing
any internals that may have been left behind after gutting the fish. Grab a fish scaler or a good knife that you feel comfortable with using,
place the fish flesh side down on a clean cutting board, in this case using a fish fillet and begin removing the scales sliding the back end of the knife
from the tail end of the fillet heading towards where the head used to be in short strokes. Messy job but must be done if your fishmonger hasn’t already.
Scales harbor a lot of bacteria, and by removing them a fillet will be more sanitary, it will last longer when refrigerated or frozen.
Fillets also last longer when they are frozen with the skin on because they don’t freezer burn and dry out as fast.
This is true even when freezing using water!
Scaling a fish fillet has many benefits over skinning, especially if you are baking or broiling. Scaling leaves the skin on the fillet,
and since the skin on a fish holds most of the moisture, your fish will be juicier and less dry when cooking.
Cooking Fish Methods
Fish can be cooked in many different ways. Of course, certain varieties are better suited to particular cooking techniques. Below are a number of different ways you could cook a fillet of fish.
Poaching Fish:
Fish just covered by a liquid and gently simmered will also preserve delicate flavoured fish. The liquid may be reduced to make a sauce for the fish thus retaining all the nutrients.
Dark fleshed fish may also be poached using stronger flavoured liquids with vegetables and herbs.
Grilling Fish:
For best results leave the skin on the fish as this helps to retain the moisture and flavour. Preheat the grill and place about 1cm of water in the drip tray of the griller. Place the fillets flesh side down first and cook for 3-5 minutes. Turn the fish over and season with lemon juice, butter and freshly ground pepper or a marinade and finish cooking for another 3-4 minutes.
Steaming Fish:
For the purest seafood flavour steaming is the most efficient and therefore excellent for delicate flavoured fish and shellfish. Allow 5 minutes per centimetre thickness of the fillet or whole fish. Incisions through thick flesh will aid heat penetration.
Baking Fish:
This is an ideal cooking method for larger whole fish, preheat a moderate oven, make 3 incisions on each side of the fish through to the backbone. Pour over oil and lemon juice, season with salt n pepper and cover with foil. Cook 20-25 minutes per kg and remove foil towards the end of cooking time. Baste at regular intervals. Take care not to over cook.
Pan Fry and Deep Frying:
This provides a moist atmosphere for the seafood to cook in and helps seal in moisture and nutrients.For those trying to reduce weight frying is not a recommended cooking method. Drain well before serving.
Barbecue Fish:
For best results do not cook over a direct flame. A medium heat is preferred so as not to dry out the fish. A marinade or baste is recommended in order to keep the fish moist and flavoursome. Place fish on grill plate face down and only cook for a few minutes, then turn over skin side down and baste with marinade. Don’t over cook it, only needs a few more minutes.
Find sites like this in the Fish and Seafood Directory
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