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How to Cook Fish Without Oil

by
author image Shauntelle Hamlett
Shauntelle Hamlett is a nine-year veteran business writer, who has written website, brochure, trade publication, and marketing collateral for industries ranging from music to neurosurgery. Hamlett also specializes in medical writing, and has developed education materials for doctors, medical staff and heir patients. Her publication credits include Unsigned Music Magazine, eHow, Answerbag, Wacom Monthly and justBeConnected.com.
How to Cook Fish Without Oil
How to Cook Fish Without Oil Photo Credit Jeanne Studio/Demand Media

The American Heart Association encourages eating at least two servings of fish a week to benefit from the heart-healthy nutrients and omega-3 fatty acids found in most fish. If, however, you eat your fish fried, you may negate the benefits of these healthy omega-3 fatty acids by adding in not-so-healthy fats from the oil in which you cook your fish. To avoid this, try cooking fish without oil. Master the techniques for poaching, baking or microwaving fish to enjoy a flavorful meal with added health benefits.

Poaching

Step 1

How to Cook Fish Without Oil
Photo Credit Jeanne Studio/Demand Media

Arrange fish in a shallow frying pan so that the fillets touch slightly without overlapping.

Step 2

How to Cook Fish Without Oil
Photo Credit Jeanne Studio/Demand Media

Pour in water, milk or white cooking wine until the fish is barely covered.

Step 3

How to Cook Fish Without Oil
Photo Credit Jeanne Studio/Demand Media

Season with salt, pepper and any other spices you desire to suit your taste. Excellent spices for fish are marjoram, garlic, paprika, chili powder, curry powder, lemon zest, dill and sage. Experiment with a variety of spices to see which ones suit your taste.

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Step 4

How to Cook Fish Without Oil
Photo Credit Jeanne Studio/Demand Media

Cover the pan and simmer on low heat for 5 to 6 minutes. Carefully remove the finished fish from the pan with a slotted spatula and place on serving dish.

Microwaving

Step 1

How to Cook Fish Without Oil
Photo Credit Jeanne Studio/Demand Media

Place fish in a microwave-safe dish with space so that the sides do not touch.

Step 2

How to Cook Fish Without Oil
Photo Credit Jeanne Studio/Demand Media

Season the fish with salt, pepper and any other spices that you like.

Step 3

How to Cook Fish Without Oil
Photo Credit Jeanne Studio/Demand Media

Place the dish in the microwave and cook on high for 3 minutes.

Step 4

How to Cook Fish Without Oil
Photo Credit Jeanne Studio/Demand Media

Check the fish to make sure it is done. It should look white and opaque when fully cooked. When tested with a fork, the thickest portion of the fish should flake apart with no pink on the inside.

Baking

Step 1

How to Cook Fish Without Oil
Photo Credit Jeanne Studio/Demand Media

Preheat the oven to 375 degree Fahrenheit.

Step 2

How to Cook Fish Without Oil
Photo Credit Jeanne Studio/Demand Media

Cover a baking pan or oven-safe casserole dish with aluminum foil for easy clean up.

Step 3

Arrange the fish on the foil-covered baking sheet so that the edges touch but do not overlap.

Step 4

How to Cook Fish Without Oil
Photo Credit Jeanne Studio/Demand Media

Season the fish to taste. Add a small amount of water, vegetable stock or white wine to the pan -- just enough to cover the bottom of the pan.

Step 5

How to Cook Fish Without Oil
Photo Credit Jeanne Studio/Demand Media

Bake the fish until done, approximately 10 to 20 minutes. Check the fish regularly so that you don’t overcook.

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References

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