How to Cook Fish Without Oil

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

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

Step 2

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

Step 3

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.

Step 4

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

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

Step 2

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

Step 3

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

Step 4

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

Preheat the oven to 375 degree Fahrenheit.

Step 2

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

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

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

Things You'll Need

  • Fish fillets

  • Shallow frying pan

  • Microwave safe container

  • Aluminum foil

  • Baking dish

  • Seasonings of your choice

  • Slotted spatula

  • White cooking wine (optional)

  • Vegetable broth (optional)

Tip

Experiment with using ethnic seasonings and marinades or low-fat sauces to added additional flavor to your fish.

Warning

Overcooking fish will cause it to dry out; monitor the fish carefully and remove it from heat immediately when it's done.

REFERENCES & RESOURCES
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