of August 23, 2009
are many common methods used to cook fish that
can be healthy for you.
sturdier and fattier fish, including grouper,
salmon, tuna, swordfish, and shark, grill beautifully.
Make sure that your grill is very clean and
oil it lightly before adding the fish. Then
leave the fish alone! If the grill is properly
preheated and prepared, the fish will develop
a nice crust and will release when cooked. For
more delicate fish fillets, using a grill basket
will make grilling any type of fish much easier.
Just be sure to remove the fish from the basket
as quickly as possible so it doesn't stick.
I like Nigella Lawson's method for cooking thinner
fillets on the grill; she simply puts a sheet
of heavy duty foil on the grill and cooks the
fish on that. Don't cover the grill as the fish
is cooking; the cover traps too much of the
smoke and overseasons the flesh.
bamboo steamer is a great investment if you
like this method of cooking fish. To steam fish,
place water or stock in a large saucepan and
add seasoning ingredients; everything from lemons
to ginger will work. Bring the liquid to a simmer,
place the fish in the steamer(s) and place over
the simmering water. Do not let the liquid boil;
this will cook the fish too quickly and it could
overcook in seconds.
microwave oven will cook fish very well as long
as you follow a few rules. First, make sure
that you rotate the fish halfway through the
cooking time so the fish cooks evenly. If the
fillets are of uneven thickness, fold the thinner
parts under each other so the fish is about
the same thickness throughout. And standing
time is very important; let the dish stand on
a flat surface according to the recipe so the
food finishes cooking.
fish can be really delicious, especially if
you season the fish well before cooking. Be
sure to preheat the broiler before adding the
fish. Make sure the fish is 4-6" away from
the broiler and watch carefully. Thinner fillets
(1/2") probably won't have to be turned
over; thicker fillets (1") should be carefully
turned halfway through cooking.
at a high oven temperature really concentrates
the flavors of fish and helps the sugars on
the surface caramelize for superior flavor.
Roasting is baking at temperatures above 400
degrees F. You can season the fish with just
about anything you like before roasting.
is poached in a flavored liquid called a court
bouillon. Just about any aromatic herb or vegetable
can be used in the poaching liquid. There's
one important rule for poaching: do not let
the water boil! The liquid should be barely
simmering. If the water boils the outside of
the fish will overcook quickly.
crockpot recipes call for adding the fish toward
the end of cooking time. At high temperatures,
1" pieces of fish will cook in about half
an hour. Be sure to carefully follow the recipe
instructions when cooking fish in a crockpot
or slow cooker.
is one of the easiest ways to cook fish. Just
follow the recipe instructions for cooking,
covering, and standing times.
just a little bit of olive oil and making sure
to preheat the pan are the two tips for a perfectly
sauteed piece of fish. Also remember to let
the fish cook undisturbed for 2-3 minutes to
develop a nice crust. Be sure not to crowd the
fish; cook it in batches rather than overcrowd
the pan. The best way to saute thin fillets
is to cook over medium high heat for 2-3 minutes,
then turn, cook for another minute or two, then
remove the pan from heat and let the residual
heat cook the fish. Cook thick fillets 5-6 minutes
on the first side, then reduce heat to medium
and cook for 4-5 minutes longer.
fish encased in parchment paper or foil is a
wonderful way to get the best results. The paper
or foil holds in the moisture, concentrates
the flavor, and protects the delicate flesh.
Follow the folding and cooking instructions
carefully. The packets can be cooked in the
oven or on the grill.
of August 12, 2009
you dreaming of breaded fish, chicken or pork
chops? It's ok. Here are a few ideas to liven
up your oven fried cooking repertoire.
recipes below yield 1 to 1 1/2 cups coating.
This will be enough for 1 whole cut up chicken,
6 chicken breast halves or 6 (4 ounce fish fillets).
coat and bake chicken (with or without skin
- no skin of course has less fat) or fish, dip
in (1) skim milk. For a heavier coating, dip
in flour first, then in milk and then into the
coating. Place in baking dish that has been
sprayed with cooking oil spray and bake.
Chicken pieces - 400 degrees for 55 to 60 minutes
or until juices run clear
Chicken breasts - 375 degrees for 30 minutes
or until no longer pink in center
Fish fillets - 350 degrees for 15 to 20 minutes
or until fish flakes with tines of a fork
1 cup plain bread crumbs
3 teaspoons lemon-pepper seasoning
1/4 teaspoon salt
2 tablespoons dried dill weed (not seed)
1 cup cornmeal
1/2 cup grated Parmesan cheese
2 tablespoons dried Italian seasoning
2 teaspoons garlic salt
1 1/2 cup mashed potato flakes
1 teaspoon seasoned salt
1/2 teaspoon paprika
1/4 teaspoon garlic powder
1/4 teaspoon fresh ground black pepper
1 cup crushed corn flake crumbs
2 tablespoons dried Cajun seasoning
1/4 teaspoon dried oregano leaves
blends can be stored in airtight containers
in the pantry except for those that contain
Parmesan cheese and that must be stored in the
free to experiment with your own favorite flavors
like taco seasoning mix, cumin or curry. Also
switch out Panko (Asian bread crumbs) for regular
bread crumbsa or corn flake crumbs.
of Auguest 9, 2009
have special seasonings in your cupboard? Don't
worry, you make your own blend from common sesonings
that most people keep on hand.
about 4 Tablespoons
2 teaspoons white pepper
• 2 teaspoons
• 2 teaspoons
• 2 teaspoons
• 2 teaspoons
• 2 teaspoons
ground black pepper
In the container of a blender or food processor,
combine all the ingredients, and process on
high speed until reduced to a fine powder.
to a container with a tight fitting lid and
use as desired.
NOTE: If you are sensitive to heat, lessen the
of August 2, 2009
just love the sweet sour flavors of fruit flavored
vinaigrettes. Here is a simple one that utilizes
strawberry jam for the sweet.
teaspoons strawberry jam
1 tablespoon balsamic vinegar
2 1/2 tablespoons extra-virgin olive oil
Salt and pepper, to taste
Place jam in a medium bowl and whisk in vinegar
then extra-virgin olive oil. Season the dressing
with salt and pepper.
Serving: 83 Calories; 8g Fat (88.7% calories
from fat); 1g Saturated Fat; trace Protein;
2g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol;
1mg Sodium. Exchanges: 0 Fruit; 1 1/2 Fat; 0
NOTE: This is great served over a strawberry
and spinach salad. Add a little feta and red
onion and you have quite a salad. You might
want to experiment with other flavors jam flavors