Cooking Fish

Fish cooks quickly. In fact, fish continues to "cook" when it is removed from the oven, grill, microwave, etc.  

You can tell when fish is done when the flesh loses its translucent, raw appearance and flakes easily with a fork. The FDA recommends cooking fish until it has reached an internal temperature of 145 F.

A general rule to apply when baking, broiling, grilling, steaming or poaching finfish is the 10-minute rule (this excludes microwaving and frying).  Cook the fish between 400 - 450 degrees for 10 minutes per one inch of thickness (i.e. for a ½ inch thick fillet, cook for a total of 5 minutes, 2.5 minutes on each side).   Double this time if cooking fish from frozen (20 minutes per inch).

Cooking Shellfish
Shellfish includes any specie that has a shell (shrimp, crab, lobster, scallops, mussels, oysters, clams, etc.).   Shellfish also cook very quickly and becomes tough if overcooked. Below are specie specific cooking tips:

•  Raw shrimp - will turn pink and become firm.  

•  Shucked oysters and clams - will turn opaque.

•  In the shell shellfish (oysters, clams, etc.) - will open up when cooked.

•  Scallops - will turn a milky white color and become firm.

•  Lobster - the shell will turn bright red.

Cooking methods:

Grilling
Fish and seafood tastes great on the grill.   Firm-fleshed fish such as salmon and tuna can be placed directly on a well-greased grill rack.   For more delicate species, use a seafood grill screen or place aluminum foil on grill rack and spray lightly with cooking oil.   Always use a medium-hot fire.   Place fish or shellfish about 4" from the coals.   Follow the "10-Minute Rule" and turn the fish just once.

Baking
Place in baking dish and bake at 450 F. following the 10-Minute Rule. All types of fish can be baked easily.   If wrapped in foil, shellfish can also be baked.

Sauté
Use a nonstick skillet to prevent sticking and to minimize the fat content. Make sure the skillet is good and hot before adding anything to it. Sauté in olive oil, butter or margarine, over medium heat, until lightly browned on both sides. Follow the 10-Minute Rule, measuring fish at its thickest part, or until fish flakes easily when tested with a fork. Small, whole fish like trout or thin fillets like flounder are best to sauté. Shrimp and scallops are also great choices.

Broiling
Fillets, steaks and shellfish are exceptional when broiled. Salmon and seabass are great choices.   First, arrange fish on a well-greased or lined broiler rack. If you choose, add seasonings or a marinade before, during and after broiling. Keep fish about 4" from the heat and follow the "10-Minute Rule" (cook fish 10 minutes per inch of thickness). Broiler temperatures can vary, so check your fish frequently for doneness.

Microwaving
Microwaved fish is tender, moist and filled with flavor. The ultimate speed and convenience of microwaving is perfect for fish in a flash!   Do NOT follow the "10-Minute Rule" when microwaving. Instead, cook thawed fish three to four minutes per pound. Microwaves cook at different speeds; check for doneness after about 2/3 of the time has elapsed.

Poaching
Poaching in a seasoned stock is great for many species including salmon, cod or halibut.   Bring the stock to a boil, reduce heat and add fish to the simmering stock.   Cover fish and cook without boiling until the flesh becomes opaque.   Remove and serve.   Shellfish such as shrimp and crab are especially tasty when poached in the shell.

Frying
Panfrying is perfect for small, whole fish and fillets.   It's also one of the simplest methods of cooking.   We suggest dipping your clean, dressed fish into a seasoned seafood frying mix. After coating, fry fish, following the directions on the frying mix. Cooking time is generally 10 minutes. This method can also be used it the oven. Oven fry fish at 500 degrees and cook for about 10 minutes. Good choices: walleye, perch, shrimp, calamari.