Use very fresh fish, avoid overly oily fish. Poached fish is often served cold with hollandaise sauce and new potatoes. Poaching: Submerge fish fillets completely in simmering water or stock the submersion allows for the fish to be cooked evenly on all sides. Recipe Idea: Crispy Barramundi with Cauliflower, Tahini, and PomegranateĤ. If the skin is on, score it with a few diagonal slits (to prevent the fillet from curling during cooking) and cook with the skin side down in a pan. Pan Searing: Ideal for a fillet, skin on or off. Recipe Idea: Grilled Barramundi with Asian Salsa Verde and Citrus & Fennel Saladģ. Use Fish That Are: White-fleshed, fatty, skin-on fillets, or whole. Brush the fish with oil so it doesn’t stick to the grate, in addition to topping with fresh herbs for an extra aromatic additive. Stuff the cavity of the fish with aromatics like citrus, allium, and herbs to enhance the flavor. Grilling: Requires high and quick heat and is best for a whole fish with skin. Recipe Idea: Fish and Vegetables en PapilloteĢ. Use Fish That Are: Skinless, flaky and firm-fleshed fish works best. Enclose each fillet in a parchment sack and roast in the oven, steaming them gently. En Papillote (French for “in a paper”): This technique is for fillets only (no whole fish here). To start, here are eight simple preparation techniques that will set you well on your way to being a master fish cook.ġ. Whereas white-fleshed, flaky, lean fish like sea bass is good for high heat applications like grilling and broiling. For example, fatty, meaty fish like salmon are good for roasting and pan-searing. First of all, when cooking fish it helps to know what types of fish are better for certain preparations. Sustainable seafood is not only nutritious (an excellent source of lean protein) it’s also incredibly versatile, meaning the ways to cook it and the potential flavors are endless.īroiled, poached, grilled, cured, raw-are just a few of the many ways you can enjoy fish. Any species will be tough, dry and chewy if you cook it too long.Cooking Fish Using 8 Simple Preparation Techniques Keep in mind that overcooking changes the texture of fish. If you want fish to cook directly on your grill, you might choose a firm fish such as tuna or salmon rather than flounder or butterfish which would come apart during grilling. But you may choose a particular type if you want to use a certain cooking method. Texture doesn’t affect the selection of fish as much as taste does. Fish such as grouper have a firmer, meatier texture. Species such as mullet and trout are moderate in texture and do not flake as easily. Fish such as flounder have a delicate texture-the meat separates easily and flakes into small pieces. In addition to flavor differences, fish also vary in texture. If it isn’t fresh, the flavor is unappealing. Remember that the most essential element in the flavor of fish is freshness. White or light color, light to moderate flavor: You can substitute among the species in each category: White or light color, delicate flavor: Higher fat fish have a more pronounced flavor and are darker in color. Lean fish are white or light in color and have a mild flavor. Most of our palates are not so discriminating that we will notice a big difference. You can substitute one lean fish for another, a fatter fish for another with about the same fat content.
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