COOKING FISH

Fish can be cooked in many different ways. Of course, certain varieties are better suited to particular cooking
techniques but below are some general options for cooking fish. Correctly cooked fish should have lost the
translucent appearance and the flesh should break easily into lovely flakes.

COOKING TECHNIQUES

GRILL

Lay some foil over the grill tray, place the fish on top, and drizzle with a little oil and lemon juice
The cooking time will depend on the size of the fillets but keep checking the fish and turn halfway, ensuring
the fish has lost its translucent appearance

STEAM

Put at least 1 inch of water in the bottom of a steamer, cover and bring to a boil
Lay the fish on the steamer's rack, making sure the rack is elevated above the water, and cover it again
Steam for approximately 4-8 minutes, ensuring the fish has lost its translucent appearance

BAKE

Heat oven to 450°F
Spray a baking sheet or shallow baking dish with non-stick cooking spray
Place fish on a baking sheet in a single layer, and season as desired
Bake uncovered, 10 minutes per inch of thickness, ensuring the fish has lost its translucent appearance

SAUTÉ or PAN FRY

Heat some oil or butter in a non-stick skillet over medium to medium-high heat
Fish may be dipped in milk or beaten egg and then breaded
Cook fish 4 to 5 minutes per side (per inch of thickness), ensuring the fish has lost its translucent appearance

MICROWAVE

Spray a microwave-safe dish with non-stick cooking spray.
Cut fish in half and arrange in dish so thick centre portions are to the outside of the dish. Place in a single layer with
a small amount of liquid
Cover with a vented lid
Cook fish 3 minutes per pound on high power, turning fish once during cooking

POACH

Use heated liquid, such as wine, water, fish stock, or milk
Pour just enough liquid to cover the fish
Cover the pan tightly and cook fillets just below the boiling point
Cook fillets for 8 to 10 minutes and whole fish for 15 to 20 minutes
The poaching liquid may be used as the base for a sauce

Please note, these instructions are for guidance only and you should always follow the specific
instructions provided with your own ingredients