How to cook fish
Information for fish in our free cooking ingredients collection.
Fish
Health-conscious Americans are figuring out what much of the world already knows. When prepared well, seafood tastes good, and it is good for you. Fish consumption increased 3.5 percent in 1998 and 3.7 percent in 1999.
The variety and convenience of fish may be causing the increase, because markets across the country, even those in the landlocked states, are stocking live shellfish and fresh fillets from both coasts. What once seemed intimidating to meat-eating Americans can now be cooked with the same ease as a pork chop or pot roast.
Nutrition
Seafood is a good source of high-quality protein, usually with a low number of calories. One 3-ounce serving of most fish or shellfish provides an excellent source of protein, at often fewer than 100 to 150 calories for many lean fish and most shellfish. Even oil-rich fish, such as salmon, tuna, and mackerel, generally have fewer than 225 calories in a 3-ounce portion, comparable to the calories of lean meats.
The fat in fish is mainly polyunsaturated and monounsaturated rather than saturated, as in meat. Furthermore, fish have a unique polyunsaturated fatty acid called omega-3 that is believed to have a beneficial effect in reducing blood clots, lowering blood cholesterol levels, and minimizing heart disease. The fish that are particularly good sources of omega-3 fatty acids are sardines, herring, mackerel, Atlantic bluefish, tuna, salmon, pilchard, butterfish, and pompano.
Most shellfish were once considered high in cholesterol. However, new research has shown that although shrimp and squid have high levels of cholesterol, other shellfish, including clams, mussels, oysters, scallops, crab, and lobster, actually have amounts comparable to those of most fish. Shellfish are also low in fat. Most fish have levels of cholesterol comparable to that of the white meat of poultry and of lean, well-trimmed red meat.
Fish also contain important vitamins and minerals, especially some of the B vitamins, iron, potassium, magnesium, and phosphorus. Saltwater fish supply iodine. Canned salmon, sardines, and herring, with their soft bones, which are mostly edible, are also a good source of calcium.
In general, fish are low in sodium, similar to the amount in red meat and poultry. Persons following low-sodium diets should limit their intake of processed salted or dried fish, pickled herring, smoked fish and shellfish, sardines, surimi products, and anchovies.
Selection
What to look for depends on the type of fish being purchased:
Whole, fresh fish - The criteria for buying this type of fish boil down to this: look for the fish that appears to have been pulled from the water most recently. Scales should be shiny and stuck firmly to the skin. The flesh should feel firm and should not pull away easily from the bone. Gills should be moist and red, and the eyes should be shiny and not sunken. As always, the odor is a telltale sign of fish freshness. The fish should have a mild, fresh smell. The more fishy a fish smells, the less likely it is fresh.
Fresh fillets and steaks - These, too, must pass the smell test. In addition, check the flesh to make sure it does not pull away from the bones. Don’t buy fish that appears to be discolored or dried out.
Frozen fish - Avoid dried-out fish. Packaging should be intact and free of frost.
Salted and smoked fish - Avoid fish with an “off” odor.
Storage
Whether the fish you buy is fresh or frozen, make it the last thing you purchase before heading home. If you will be delayed, have the market pack fresh fish on ice. Immediately refrigerate fresh fish in the coldest part of your refrigerator (usually the lowest shelf at the back or in the meat keeper), and use it within a day or two. Freeze your fish quickly to keep cell walls intact, but thaw the fish gradually so that fewer juices leak out of cells. The best way to defrost fish is overnight in the refrigerator. If you must thaw fish quickly, seal it in a plastic bag and immerse it in cold water, allowing 1 hour to thaw a 1-pound package. You can also microwave frozen fish on the “defrost” setting, stopping when the fish is still icy but pliable. Most fish will keep in the freezer for about 6 months. Never refreeze fish.
Canned fish, such as tuna, salmon, and sardines, will keep for about a year or less. However, because you cannot be sure about the conditions in which canned goods have been stored in the warehouse, it is best to buy only what will be used within a few months.
How to cook fish
Moist-heat cooking methods (poaching, steaming, or stewing) are best-suited for lean fish such as cod, flounder, or sole. Dry-heat cooking methods such as baking, broiling, and grilling are best suited for moderate to high-fat fish, such as bluefish, butterfish, catfish, or salmon. En papillote, the French technique of cooking fish enclosed in parchment paper or foil, is an elegant way to keep fish moist. To determine whether fish is done, evaluate the color and flakiness of the flesh. Slip a knife into the fish and pull the flesh aside. The edges of the flesh should be opaque and the center somewhat translucent. The flesh should just barely flake. For large fish, a meat thermometer can be used to determine whether the fish is cooked thoroughly. The flesh should reach 145 degrees F to be considered done. Fish continue to cook after they are removed from heat. For that reason, it is often recommended that you stop cooking fish just before it appears to be done. Overcooked fish looks dry, falls apart easily, and does not have many of its natural juices left over.
Marinades are an excellent way to add flavor with little fat to fish. Make sure that you marinate the fish in the refrigerator to prevent harmful microorganisms, if present, from multiplying.
Safety issues
Although most seafood that reaches the consumer is safe, fish spoilage and contamination do occur. Bacteria, viruses, and other microorganisms can contaminate fish. Without careful handling, these can spread to humans through undercooked fish or cross-contamination, which occurs when surfaces used to prepare fish are not disinfected.
Like all living organisms, fish can occasionally carry various parasites. These parasites are easily destroyed by normal cooking procedures. In pickled products, such as pickled herring, the acidity of the vinegar used in pickling, often in combination with salt, preserves products and destroys parasites and harmful bacteria.
To prevent food-borne illness, the USDA advises avoiding raw seafood or lightly marinated raw seafood of any kind. This advice includes sushi. It is particularly important for people in high-risk groups, which include older people, pregnant women, infants, and persons with liver disease, diabetes, immune disorders, or gastrointestinal conditions.
Fish are generally a low-fat source of protein. Not all fish have equal amounts of fat, however. Instead, fish are grouped into three main categories according to their fat content: lean, moderate-fat, and high-fat. The next section introduces you to the types of fish in each group.
Lean fish
Lean fish have less than 2 1/2 percent fat. The flesh of these fish is lightly colored and has a mild taste. Commonly available varieties of lean fish include cod, flounder, halibut, and perch.
Moderate-fat fish
Moderate-fat fish contain about 6 percent fat. Their flesh ranges in color from white to beige and their taste from mild to muddy. Common kinds of moderate-fat fish include striped bass, catfish, swordfish, and tuna.
Higher-fat fish
Up to 60 percent of calories of higher-fat fish may be derived from fat. On average, though, fish in this group have only about 43 percent of calories from fat. The good news is that much of the fat that these fish contain is omega-3 fatty acids, which many studies suggest play a role in protecting against cardiovascular disease and enhancing brain function. Flesh from these fish is darker and firmer and often has a stronger flavor. Common types of higher-fat fish include mackerel, salmon, smelt, and trout.
Are there harmful chemicals in fish?
Because of pollution in oceans, lakes, and rivers, fish may contain harmful chemicals such as mercury or polychlorinated biphenyls (PCBs). This may be a particular problem in areas where there are manufacturing plants that burn fossils fuels or, in the past, have dumped mercury-containing waste into nearby streams and lakes. Fish at the top of the food chain (generally, the bigger types such as shark or swordfish) may contain higher amounts of mercury or other harmful chemicals because they feed on lesser fish and cumulate these substances in their fat and flesh. Some species such as large tuna (typically sold as fresh steaks or sushi) can also contain higher amounts. Various health agencies have issued advisories on how much fish is safe to eat, particularly for pregnant or nursing women and children. The Food and Drug Administration recommends that if you are pregnant or may become pregnant, you should avoid shark, swordfish, king mackerel, and tilefish. If you are considering having a child or are pregnant or nursing, check with your physician if your diet includes a lot of fish.
Round and flat fish
The term “fish” includes thousands of different species. For preparation purposes, it is necessary to know only that they are generally divided into two main groups: round fish and flat fish.
Round fish - As the name suggests, round fish have a plump shape. Their eyes are on either side of their head. Here is the critical part: their backbone runs down the center. Because thick fillets lie on either side, round fish are usually used as fillets or steaks. Examples include salmon, red snapper, and striped bass.
Flat fish - This group’s name also gives away its anatomy. This fish swims horizontally and is shaped like a flat, thin disk. Its eyes are on the top of the head. The backbone is located in the center of the fish. Fillets do not come from either side, as they do in round fish, but from the top and bottom. Fillets are typically cut from flat fish, but larger fish may be cut into steaks. Examples of flat-fish include flounder, halibut, and sole.
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