How To Cook Seafood To Perfection

Using the light and lean method. Perfectly cooked fish is moist and has a delicate flavor. There's no secret about cooking fish properly. Fish is done when the flesh has just begun to turn from translucent to opaque (or white) and is firm but still moist. It should flake when tested with a fork.

THE TEN MINUTE RULE FOR FISH;
is one way to cook fish by conventional methods (it also is a good guide for deep frying or microwaving, but check it using the flaking method with a fork). It can be used for baking (at 400 F to 450 F), grilling, broiling, poaching, steaming and saute'. Here is how to use the 10 minute rule:

1) Measure the fish at its thickest point. If the fish is stuffed or rolled, measure it after stuffing or rolling.

2) Cook fish about 10 minutes per inch, turning it about half way through the cooking time. For example, a 1 inch fish steak should be cooked 5 minutes on each side for a total of 10 minutes. Pieces less than « inch thick do not have to be turned over.

3) Test for doneness. Flake with a fork. If you have a thermometer, fish should reach an internal temperature of 145F.

4) Add 5 minutes to the total cooking time for fish cooked in foil or in sauce. Double the cooking time for frozen fish that has not been defrosted. Use this rule as a general guideline since fillets often don't have a uniform thickness.

The following preparation methods serve as basic guidelines for preparing seafood to delicious perfection while still keeping calories at a minimum.

BAKE: Place the seafood in a baking dish. Add sauce or topping to keep the seafood moist. Cover and bake at 400 F to 450 F until it is done.

BROILED: Place the seafood on a broiler pan. Brush with marinade, sauce, small amount of margarine, lemon juice or other topping, (Stay away from sauces that contain tomato because they will burn. Use tomato or barbeque sauce at the end of the cooking.) Flavor as desired with herbs and spices such as lemon pepper, lemon herb, or pepper and dill weed. Broil 4 to 5 inches from the heat source without turning. Cook until the fish is done.

POACH: Estimate the amount of liquid needed to cover the seafood in the poaching pan or sauce pan. Suggested liquids include seasoned water, chicken stock, tomato juice or wine. Season the liquid as desired. Bring to a boil. Cover and simmer about 10 minutes. Add the seafood and bring to the boil. Reduce the heat and simmer until the seafood is done.

STEAM: Place the seafood on a steaming rack, set two inches above the boiling liquid in a deep pot. Season as desired. Cover tightly. Reduce the heat and steam until the seafood is done.

GRILL or BARBECUE: Place the seafood on a lightly oiled grill. Baste with sauce or marinade as desired (no tomato or barbeque sauce until the fish is done). Turn halfway through the cooking time. Continue basting throughout the whole cooking time. Cook until the seafood is done. (Hint: Cook seafood over a relative cool grill. Use only a firm fish for this like cod, shark, trout, bass, etc.)

SAUTE': Use a non-stick pan or heat a small amount of margarine or oil with liquid such as wine, in a frying or saut‚ pan. Add vegetables as desired. Add seafood and saute' over medium low heat until the seafood is done.