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COOKING FINFISH
by Ernie Sears
Americans eat a lot of fish. So much that many species are threatened by
over fishing. Unfortunately too much of this fish is turned into fish
sticks and “filet o’fish”. Fresh fish cooked simply and without a thick
coating of whatever the food scientist have developed is very hard to beat
for flavor, nutrition, and enjoyment. And it is easy to prepare!
Buying and Handling
Your first decision is where to buy your fish. Fish spoils relatively fast
and has strict handling requirements in order to maintain freshness as
long as possible. This makes it very important that you select a
knowledgeable and competent fishmonger. If you walk into the fish market
and are greeted with the strong odor of ammonia or dead fish, you best
turn around and continue your search. Good fish markets don’t smell fishy.
Next check to see how
the fish is displayed. Whole fish should be buried in fresh clean crushed
ice with the bellies lower than the rest of the body to allow for
drainage. Filets and steaks should be on pans setting in the ice. Frozen
fish should be in freezers with a temperature of 0º F or lower. Frozen
fish should not be covered in frost and all wrapping should be tight and
neat. The market should be clean and orderly and the same is true for the
employees.
Finally test the
knowledge of the fish monger. There’s no need for an exam. Just ask some
questions on recommended fish and preparation. He/she should know the
source of the fish and how fresh it is. A short conversation should be
enough to determine if this is someone you want to do business with.
The first rule in
selecting fresh fish is that fish should not smell fishy. Fresh fish
should have a faint odor of sea breeze, never fishy or like ammonia. Color
varies in fish, but it should be bright and uniform, never yellow at
edges. The flesh should be moist, cleanly cut, and firm. Additional signs
of freshness are clear eyes and red gills, if they have not been removed.
Cooking
The general
rule is that fish is properly cooked when its meat just begins to flake
easily when tested with a fork and it loses its translucent or raw
appearance. The FDA suggests cooking fish until it reaches an internal
temperature of 145 °F.
One helpful guideline
is the 10-minute rule for cooking fish. Apply it when baking, broiling,
grilling, steaming, and poaching fillets, steaks or whole fish. The ten
minute rule does not apply when cooking by microwave or deep-frying. The
rule is that at a cooking temperature of 450ºF; allow 10 minutes of
cooking for every inch of fresh fish, measured at the thickest point. When
more than ½ inch thick the fish should be turned halfway through the
cooking time. Additional time will be needed if the fish is cooked foil or
a bag or when cooked in a sauce. Use the rule as a guide only. Always
check for doneness with a fork or instant read thermometer.
Broiling
If the fish is
one-inch thick or less, place it 2-4 inches from the source of heat.
Thicker pieces should be placed 5-6 inches away from the heat. Fish is
done when the flesh becomes opaque and flakes easily at the thickest part.
Grilling
Preheat gas or electric grill. If using a charcoal grill, start the fire
about 30 minutes before cooking. When coals are white-hot, spread them out
in a single layer. Adjust the grill height to 4 to 6 inches above the
heat. Fish is best grilled over a moderately hot fire. Apply oil to the
fish to minimize sticking. Make sure the grill is clean and lightly oiled.
When grilling a whole fish use an indirect cooking method. See
http://www.cottage-outfitters.com/grilling-fish.htm
Sauté
Fry fillets in
1/8-inch of oil - or enough to come in contact with one side of fish - for
3 to 6 minutes per side or until golden and fish flakes easily. Thickness
of fillets will determine the cooking time.
Deep fry
Place fish in
single layer in deep kettle or saucepan and cook in enough fat to cover
and permit it to move freely - do not crowd. The proper temperature in
most instances is 365 F. Cook for 2 to 3 minutes or until golden brown.
When cooking multiple batches always allow the temperature of the oil to
return to 365 F before adding fish.
Storage
You can store frozen
fish 2-4 months. Keep freezer set at 0° F or colder. Thaw fish in
refrigerator for a day.
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