Cooking Fish
The American Heart Association advocates individuals should eat at least two meals of fish per week, mainly the fatty fish. Our bodies do not produce fatty acids, and therefore we get them through the foods we eat, fish contains Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) fatty acids which keep our hearts and brains healthy.
When cooking fish maintain a temperature of 145 degrees F until the meat is easy to separate using a fork, the color should turn from the typical bright and shiny look to an opaque. The extended cooking time for most kinds of fish is usually 10 minutes for every inch of thickness. However, if your fish is frozen or not thawed, then the cooking time should take 20 minutes.
Before cooking fish, it is advisable to remove any visible fat and skin to reduce contaminant exposure. Any excess fat on the fish should be grilled or baked, and the fat left to drip off before commencing the cooking.
What to Consider when Selecting the Cooking technique
- You should always consider the size of the fish cut.
- The fish flavour dictates the cooking method. Some types of fish have a strong natural flavour, while others have a mild one. Your cooking technique should not overwhelm the fish flavour.
- Fat levels in the fish. Leaner fish are more suited for wet cooking methods, whereas the fatty ones are ideal for roasting and grilling.