Fish is an excellent lean protein to serve as the center of any meal. Many fish are loaded with omega 3 fatty acids, which are heart-healthy substances that can ward off heart disease. The American Heart Association recommends eating fish twice a week for optimum health. For the best flavor, don't let fish dry out during the cooking process. Follow a few tips while preparing and cooking fish to keep it moist and tender.
Step 1
Make a brine by mixing together 1/2 cup of kosher salt and 1 pint of ice water. Soak the fresh fish fillets in the brine for 10 minutes before cooking. The brine will infuse the fish with moisture.
Step 2
Leave the skin on the fish during cooking to help seal in moisture that would otherwise seep out. Remove the skin from the fish after cooking.
Step 3
Brush a very thin layer of mayonnaise on the flesh side of a fish fillet before cooking. Use low-fat mayonnaise to keep the dish lower in fat. Mix the mayonnaise with a little bit of mustard for extra flavor.
Step 4
Don't squeeze lemon over fish until it is done cooking. Add lemon too early in the cooking process and you can wind up with overcooked, tough fish, because lemon juice serves to cook fish on its own.
Step 5
Cook fish in the oven; the indirect heat helps keep the fish from drying out. Preheat the oven to 350 degrees Fahrenheit. Spray a glass baking dish with a small amount of non-stick cooking spray and place the fish fillets in the dish. Bake for 17 to 20 minutes or until done.
Step 6
Avoid overcooking fish. Stop the cooking process when the interior has just turned opaque and started to get flaky.
Things You'll Need
- Kosher salt
- Ice water
- Mayonnaise
- Pastry brush
- Mustard
- Glass baking dish
- Spray cooking oil
- Fork
References
- American Heart Association; Fish and Omega-3 Fatty Acids; September 2010
- "Fine Cooking"; Why Brining Keeps Turkey and Other Meat So Moist; Shirley Corriher
- "Reader's Digest": Top Secret Tips for the Perfect Fish
- "New Cleaning and Cooking Fish"; Sylvia G. Bashline; 1999
- "Taste of Home"; Moist Baked Fish
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