• Source: Daily Dish~South Beach Diet Online 14 Mar 2008 shopping list

How to make it

  • Easy, Tasty Ways to Cook Fish
  • Don't know how to cook fish except on the grill? As South Beach Diet followers know, fish is rich in heart-healthy omega-3 fatty acids, so it's worth learning other ways to prepare it in order to enjoy fish more often. Here are four other cooking techniques that are so simple, you'll have no trouble adding more fish to your menus.
  • Sautéed fish fillets:
  • Try this method for any type of skinless fish fillet. First, season the fish with salt and pepper, as desired, and heat 1 tablespoon of extra-virgin olive oil in a skillet. Cook the fish over medium-high heat, 2 to 3 minutes per side for every 3/4 inch of thickness. (The thicker the fish, the longer the cooking time.)
  • Braised fish fillets:
  • This method requires cooking the fish in a liquid, such as broth, white wine, clam juice, or water. First, heat some extra-virgin olive oil in a skillet over medium-high heat; then add the liquid and any seasonings and bring to a simmer. Add the fish fillets, cover, and cook for 3 minutes on each side. (Again, fish that's thicker than 3/4 inch will require a longer cooking time.)
  • Baked fish fillets:
  • Grease a baking sheet with extra-virgin olive oil and arrange the fish fillets on it, seasoned to taste. Bake at 350°F for about 7 to 10 minutes for each inch of thickness. It's not necessary to turn the fish.
  • Broiled fish steaks:
  • Broiling works best with any type of thick fish steak. Season the steaks to taste and brush with extra-virgin olive oil. Place them in a broiler pan and broil, 4 to 6 minutes on each side or until golden. Allow more cooking time for steaks thicker than 1 inch.
  • How do you know if your fish is done? To test for doneness, poke with a fork at the thickest point of the fish. Perfectly cooked fish should be opaque and moist, not dry and flaky. Undercooked fish looks raw. Salmon and tuna are the exceptions, as both can be served rare on the inside — as long as the fish is very fresh. Note: To maintain freshness and avoid overcooking, make sure you thaw frozen fish in the refrigerator (not at room temperature), under warm water, or in the microwave.

Reviews & Comments 5

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    " It was excellent "
    luvshk ate it and said...
    Thanks for this lesson. I'm trying to eat more fish and have seen so many recipes, but this is the basics and that's where I need to start. I always seem to overcook my fish.
    Was this review helpful? Yes Flag
  • deedeec 11 years ago
    That's great to know it works as advertised! Thanks for the input RML :)
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    " It was excellent "
    rml ate it and said...
    Great info, thanks! I broiled Hallibut for dinner last night, using this method. It came out Great.
    Was this review helpful? Yes Flag
    " It was excellent "
    donman ate it and said...
    Great information! Thanks for sharing it with us. It gets a five from me :)
    Was this review helpful? Yes Flag
  • frankieanne 11 years ago
    Great post. Thanks. :)
    Was this review helpful? Yes Flag

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