KOTA Territory NewsCooking fish made easy

By Jane Harrison, R.D., Staff Nutritionist, myOptumHealth

Content provided by
 

Not only do you love fish, but you are well aware that eating fish is good for you. Even the American Heart Association recommends eating fish at least twice a week.

So why don't you eat it more often?

Good food from the sea

You may think fish is messy or difficult to cook. But nothing could be further from the truth. In addition, cooking with fish is:

• Relatively inexpensive
• Heart-healthy
• A great source of protein
• Versatile for menu plans
• Quick to prepare and cook

Another great thing about fish is that there are so many varieties to choose from. From salmon, halibut, sea bass and snapper to cod, flounder or sole, your options are limitless.

To buy fish, go to a fish store near you (or the fish department of your local supermarket). They can show you what's on sale and what the freshest pick is.

Flavoring your fish

Before cooking, you'll want to flavor your fish. Adding a dash of salt, pepper and lemon juice may be all you need. Fish is also great paired with salsa - from tomato based to mango. Simple marinades can also be made and used for grilling, sauteing or baking. Be creative or try one of the following ideas:

• Soy sauce, lemon (or lime or orange) juice, ginger and garlic
• White wine, garlic, dash of salt and pepper
• Lemon, garlic, salt and pepper
• Sherry, lemon juice and ginger

Preparation options

Here's a rundown of possible cooking methods for your seafood:

Steamed

Season your fish with spices. Set on a rack inside a wok (or a pot with a steamer insert) that is filled with a couple inches of water. Bring water to a boil. Then cover and steam over high heat for 10 minutes. Squeeze on some lemon juice or top with a fun salsa and serve.

Sauteed

Lightly sauteed is a delicious way to enjoy fish without adding too much fat. Simply add about a tablespoon of light olive oil and a teaspoon of butter to a frying pan and heat. Sprinkle your fish with salt, pepper and/or other spices. Saute for 4 to 5 minutes on each side over medium-high heat.

Baked

Place fish in a baking dish just large enough to hold the fish. Season to taste with spices or use a prepared marinade. You can also dip in egg whites and then coat with bread crumbs and a dash of Parmesan cheese before baking. Place in a preheated 425-degree oven for 10 minutes (per inch of thickness).

Grilled

Why not try grilling up a succulent piece of salmon or mahi-mahi instead of the same old burgers and chicken? To grill fish, use a sturdy type such as salmon or tuna steaks. Season or marinate ahead of time. Grill over medium heat about 4 minutes per side, depending on thickness, until fish is opaque and breaks easily with a fork. To avoid sticking, make sure to spray the grill with cooking spray.

Alternatively, place marinated fish in foil and place on grill for about 10 minutes.

Cooking tips

Fish can be one of the easiest and most convenient foods to prepare. Just keep these pointers in mind:

• A general rule is to cook fish 10 minutes for each inch of thickness. For example, if you're sauteing a 1-inch-thick piece of fish, you would saute for 5 minutes per side. To bake, keep the fish in the oven 10 minutes without turning.
• If your fillet is thinner than 1 inch, simply calibrate the timing downward to 7 or 8 minutes. If it's thicker, adjust upward a few minutes.
• Fish that is less than 1/2 inch thick does not require turning when cooking.
• Never thaw frozen fish at room temperature. Leave it in a fridge at 34 to 36 degrees F overnight, in cold water for 1 to 2 hours, or on the defrost setting of a microwave.
• To help override the smell of fish in the kitchen, heat a small pan with olive oil and add a dash of cinnamon while cooking the fish.
• To remove the smell from your hands, try washing your hands with lemon soap or a mild lemon detergent.

So next time you're struggling with dinner ideas, think fish!

View the original Cooking fish made easy: tips and ideas for cooking fish article on myOptumHealth.com 

SOURCES:

• American Heart Association. Diet and lifestyle recommendations. Accessed: 11/20/2009