The U.S. is the third-largest consumer of fish and shellfish in the world, downing almost 5 billion pounds in 2007, according to the National Oceanic and Atmospheric Administration. Fish has many health benefits, one reason the American Heart Association recommends eating at least two servings each week. The various delicious ways to cook fish make it easy to work seafood into your weekly meal plans.
Basics
Use a marinade to boost flavor and help retain moisture, but limit marinating time to half an hour to avoid overwhelming the natural flavor of the fish. Don't overpower the natural fish flavors; keep it simple, with salt, freshly ground pepper, fresh lemon and a few fresh herbs. Since fish is easy to overcook, cook just until the flesh changes from translucent to opaque in appearance, and it flakes easily.
Baking
Baking is one of the easiest and most healthful ways to cook fish. Arrange fish in a single layer in a shallow greased pan, brush with melted butter and season with desired spices. Small or delicate pieces of fish may require a breadcrumb coating to help keep them moist. Bake uncovered at 450 degrees Fahrenheit for fillets and steaks and 350 degrees for fish that is dressed, or whole. You can also try planking, placing the fish on an oiled, hardwood board or plank for baking.
Broiling
Oven broiling imparts a nutty flavor and crisp texture. After preheating the broiler, place the fish on a greased rack, tucking under thin edges of fillets, and brush with butter and seasoning. Broil 4 inches from heat, allowing four to six minutes per half inch of thickness, and turn over halfway through cooking time. Baste several times during the broiling process to keep fish from drying out.
Frying
There are three ways to fry fish: pan frying, oven frying and deep-fat frying. The pan and oven versions require very little fat; use fish dipped in egg or milk followed by seasoned breading. Cook the breaded fillets in a little bit of oil in a pan on medium heat, or bake them in the oven at 500 degrees Fahrenheit. To deep-fat fry, place breaded fish in a fry basket and lower into a fryer filled half full with oil. Cook the fish until tender and lightly browned.
Grilling
Grilling gives fish a smoky flavor and works well with firm, meaty varieties, although you can use flakier fish in a long-handled grill basket. If you're using fish steaks, brush them with oil so they won't stick. Place the steaks, fillets or basket on an uncovered grill. If the fish is an inch or more in thickness, turn it over halfway through grill time.
Poaching
Poaching naturally keeps fish moist by submerging it in a simmering liquid of water, broth or wine. Poaching also gives fish a consistent texture all the way through and a milder flavor. Bring the liquid to boiling in a poacher or roaster pan with a greased wire rack, place the fish on the rack and reduce heat to simmer until done, or six to nine minutes per half pound. You can also use a shallow frying pan and place fish and liquid together, then simmer while covered.
Steaming
Steaming is a fat-free way to cook fish and best for delicate seafood or shellfish. It also keeps the juices and nutrients in the fish intact. Use a steam cooker or deep pan with a tight cover and a rack to keep fish from touching the water. Add seasonings or wine to the water as desired, bring to a boil and place fish on the rack in the covered steamer.
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