Broiling is a quick and simple way to prepare whitefish, a member of the salmon family. The fish has a mild taste, which makes it amenable to enhancement by any number of flavors. Use broiled whitefish in sandwiches, top it with a sauce or keep it simple with just lemon and butter.
About Whitefish
Whitefish comes from the lakes and streams of North America. In a 1918 publication, Fannie Farmer’s Boston Cooking School cookbook called whitefish the “finest” fish found in the Great Lakes. The fattiness of the fish makes it moist and means it is high in omega-3 fatty acids. The American Heart Association recommends consuming at least two 3.5-ounce servings of fatty fish weekly because the omega-3s may protect you against heart disease. Whitefish is firm enough to stand up to a number of cooking methods, including poaching, grilling, baking and broiling.
Selection
Choose fillets that are at 1/2 inch or thicker for broiling. If you choose thinner fillets, you risk overcooking them. If you purchase fresh fillets, make sure they have no fishy odor and feel firm rather than mealy to the touch. You can also use frozen whitefish fillets. Thaw the fillets in the freezer overnight or wrap in plastic and immerse in cool water until thawed. You may broil them from a frozen state, but it takes an extra 10 minutes per inch of thickness.
Method
For a simple broiled whitefish, sprinkle both sides of the fillet with coarse salt and lemon pepper. Lay the seasoned fillets on a cookie sheet or rimmed baking pan. Preheat your broiler and place the oven rack at the highest position -- about 4 to 5 inches from the heat source. Broil for 6 to 12 minutes per inch at the thickest part of the fillet.
Serving Options
Use skinless whitefish fillets for broiling, Fish skin can turn delectably crispy when sauteed, but may turn rubbery when broiled. Use simply seasoned whitefish in a poor-boy sandwich with lettuce, tomato and tartar sauce. For more flavor, top the whitefish with a mixture of butter and shredded Parmesan cheese before broiling. You can also marinate the fish for about 10 minutes before cooking. Try mixtures such as soy sauce and garlic; lemon juice, olive oil and fresh thyme; or orange juice, Dijon mustard and tarragon. Serve with rice and steamed vegetables for a complete meal.
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