Here are a few basic cooking methods suitable for all fish; whether they are whole, filleted, or cut into steaks. Whatever cooking method you choose, fish should be cooked for a short time only. Prolonged cooking toughens the flesh and destroys the flavor. The best and most simple rule to go by is to measure the thickness of the fish at its thickest point and cook it 10 minutes per inch. A whole salmon 4-inches thick in the center would take 40 minutes poaching; a 1/2-inch thick fillet, 5 minutes. A 2-inch thick swordfish steak 10 minutes on each side, grilling.
Note: Allow the pieces of fish to warm briefly to room temperature before cooking. This allows the heat to penetrate to the center quickly without overcooking the outside.
Fish and shellfish are among the most nutritious foods available to us. Fish and shellfish contain less saturated fat and more of the minerals our bodies need, like magnesium, calcium, potassium, copper, iron and phosphorus. Saltwater species are also a rich source of iodine. They are also low in sodium and have no more sodium in their flesh than freshwater species, even though they live in a high saline environment. They are generally low in calories, rich in minerals and an excellent source of the B vitamins, vitamin A and D.
Fish are often divided into three classes “fat, medium and lean”. This is a broad generalization, as the maximum amount of fat present in any one species of fish is still considered low fat in any other foods. Fish flesh is a complex mixture of protein, water, free amino acids, mineral salts, fat and vitamins. The easily digested protein and low-fat content of seafood makes it an ideal nutrient for people with digestive disorders.
The most important thing to remember when cooking fish … DO NOT OVERCOOK.
- Delightful Dolphin
- Drunken Flounder
- Fresh Snapper with Shrimp and Scallops
- Poached Fish
- Dolphin or Tuna on the Grill
- Special Fish Soup
DELIGHTFUL DOLPHIN
Preparation time: 10 minutes
Cooking time: 20 minutes
Serves: 6
3 lbs dolphin fish fillets
2 Tblsp. butter
Juice of 1 lemon
1 Tblsp. butter
2 Tblsp. olive oil
1 large onion, chopped
1/4 cup mushrooms, sliced
1/2 cup mayonnaise
2 cloves garlic, crushed
4 dashes Tabasco sauce
3 oz. dry vermouth
Pepper, to taste
Garnish: paprika, lemon slices and fresh parsley
Preheat oven to 350º F. Cut dolphin into 6 pieces. Bake fish with butter and lemon for 10 minutes. Sauté onion and mushrooms in butter and olive oil, then mix in the remaining ingredients. Pour sauce over partially cooked fish and bake 10 minutes more.
Serve with a leafy green salad, wild and brown rice, steamed broccoli, and nice chilled bottle (or two) of Chardonnay.
DRUNKEN FLOUNDER
Preparation time: 20 minutes
Marinating time: 20 minutes
Cooking time: 12 minutes
Serves: 4
4 flounder fillets
1/2 cup butter
2 cloves garlic, crushed
1/2 cup chopped onions
1/2 cup chopped green pepper
1/2 cup sweet vermouth
1/2 cup light rum
1/2 tsp. oregano
1/4 cup toasted almond slivers
1/2 cup sherry
Garnish: lemon wedges
Preheat oven to 400ºF. Melt butter in a shallow baking dish and sprinkle with garlic. Cut fish into 3 inch pieces and marinate in rum and vermouth mixture for 20 minutes. Arrange fish in the pan on melted butter and top with onions and green pepper. Pour over the remaining rum/vermouth marinade. Sprinkle with oregano, then with toasted almond slivers and bake 10 minutes. Douse with sherry and broil 2 minutes to brown.
FRESH SNAPPER WITH SHRIMP AND SEA SCALLOPS
Preparation time: 15 minutes
Cooking time: 10 minutes
Serves: 4
1 fresh lemon, cut in half
4 (7 oz) fillets of snapper
4 jumbo shrimp, peeled deveined, tail left on
8 sea scallops
Salt and pepper to taste
1 Tblsp. flour
2 Tblsp. butter
1 Tblsp. olive oil
1 tsp. curry powder
Squeeze fresh lemon juice over the snapper, shrimp and scallops then season with salt and pepper; dust snapper with flour and curry powder and sauté a few minutes in butter. Turn and add shrimp and scallops. Sauté another few minutes or until fish flakes, shrimp turns pink and scallops opaque. Serve over Rice Pilaf with fresh steamed spinach.
POACHED FISH
Preparation time: 10 minutes
Cooking time: 20 minutes
Serves: 4
4 fillets or steaks of snapper, grouper, or mahi mahi
1 cup dry white wine
3 scallions, finely chopped
1/2 tsp. each of thyme and tarragon
2 Tblsp. butter plus + 1 Tblsp
1/4 cup fresh chopped parsley
Garnish: 1 orange, lemon and lime, sliced
Put butter and wine in large heavy skillet. Cover and boil to reduce to 1/3 cup. Reduce flame to low; add onions, herbs and fillets, skin side down. Add 1 Tblsp. butter and enough water to create 1/2 inch liquid. Cover tightly and cook over low heat (approximately 8 minutes, depending on thickness of fish) until fish is slightly underdone (flesh almost opaque and flakes to a fork). Remove fish to a platter and pour liquid over. Garnish with overlapping slices of citrus.
MAHI MAHI OR TUNA ON THE GRILL
Preparation time: 10 minutes
Cooking time: 10 – 15 minutes
Serves: 6
6 fillets mahi mahi or tuna
2 medium onions, sliced in rings
2 limes, sliced
2 tomatoes, sliced
1 cup Italian dressing
Garnish: Paprika and parsley leaves
Preheat grill. Place each fillet in foil. Pour small amount of salad dressing over each, to keep the fish from drying out. Place slice of lime, onions, and tomato on top. Fold each piece of foil tightly over the fish. Place on grill for 10 minutes or until fish is cooked. Remove from grill, let sit a moment. Open each foil package and sprinkle with paprika and parsley.
FISH SOUP SPECIAL
Preparation time: 15 minutes
Cooking time: 40 minutes
Serves: 6
1 onion, chopped
3 stalks celery, chopped
2 cloves garlic, minced
2 Tblsp. butter
1/2 cup chopped parsley
2 lb. can tomatoes
2 cups V-8 juice
1/2 cup white wine
1 cup water
1 green pepper chopped
3 bay leaves
1 tsp. each of basil and oregano
2 tsp. horseradish
1 tsp. Dijon mustard
Salt and pepper to taste
1-1/2 lbs. dolphin or any chosen fish
In a large saucepan, sauté onion, celery and garlic in butter. Add all the other ingredients, except the fish and simmer with lid on at least 1/2 hour. Cut fish into 1-inch chunks, add and simmer 15 minutes more. Serve with a green salad and crusty French or garlic bread.
Editor’s Note: Capt. Jan Robinson is author of the Ship to Shore Cookbook Collection. She holds certificates from the Culinary Institute of America, The Ritz Cooking School, and the Cordon Bleu.
Available at your local marine or bookstore or website www.shiptoshoreINC.com or email CapJan@aol.com or call 1-800-338-6072. Mention All At Sea to receive your special discount.
