Cooking Fish....

There are many ways to cook fish. Here is a guide on what methods to use for different species and a 'Chef Tip' for each method.........

Pan frying

This is an excellent way of cooking whole pan – ready fish, fillets, portions, prawns and scallops.

·  Use heavy, quality, cast iron pan which has been pre – heated

·  Add a little olive oil to pan and ensure a high heat is achieved

·  Lay the fish in and allow the flesh to colour to caramelise the proteins, this cooking only takes a moment so attention to the pan is key

·  Skin on fish, always cook skin side down first, for 80% of the cooking time

·  Skinless fish fillets split cooking time evenly between both sides and cook presentation side first

·  For thicker portions transfer pan to the oven for finishing

·  Turn the seafood only once

·  Drain excess oil on absorbent paper and serve immediately

Chef’s Tips...

If applying flour, apply just before cooking

Always ensure the oil is hot prior to adding the seafood, but make sure the oil is not so hot that it smokes.

Griddling

When done well this is a mouth-watering way of cooking fish. This method needs to be monitored closely, as it is only too easy to burn the fish and leave the centre underdone.

·  Use heavy, quality, cast iron, ridged pan which has been pre – heated

·  Heat the pan gently to get a constant heat

·  Wipe the ridges with oiled kitchen paper

·  Press the fish portion or whole gutted fish onto the ridges and press down and cook for 2 – 3 minutes without moving and this will let the fish take on the grill stripes. Cooking times will vary for different thickness of fish

·  Turn seafood only once

Chef’s Tips...

Leave the head and tail on gilled and gutted fish which retains moisture and flavour

Don’t crowd the pan as this will cause steam

Place citrus fruits and pungent herbs in the gut cavity with seasoning to create a wonderful aroma.

Barbecuing

Suprêmes of meaty game fish are perfect for marinating in citrus, salt, pepper and olive oil then barbecuing.

·  Whole portion sized fish such as Snappers, Sea Bass are also great, as are whole King Prawns and Langoustines.

·  The coals need to be glowing red under a layer of ash otherwise the fish will cook too quickly

·  Skin on oily fish lend themselves perfectly to this form of cooking

·  Prawns and firm white fish fillets work if marinated in an oil rich marinade. These need to be basted regularly

·  Do not slash the skin as it protects the fish

Chef’s Tips...

Make sure the Barbecue is not too hot

Baste the seafood regularly

Keep the skin on the fish.

Poaching

Whole fish and portions can be poached in a variety of liquids. Lightly salted water, fish stock, wine, court bouillon (water, white wine vinegar, onion, peppercorns, carrots, celery and bay leaf) and olive oil are all good, and smoked haddock is especially fine when poached in milk. Once cooked, the liquors can be used as the base of a sauce.

·  This type of cooking retains many of the natural flavours and texture of the fish

·  Half fill small pan with poaching liquor and bring to the boil and reduce down to a simmer

·  Slide fish into liquor ensuring it is completely submerged

·  Cook until the fish feels just firm to the touch

Chef’s Tips...

Keep the liquor simmering as boiling will cause the flesh to break up

Be adventurous with your cooking liquor, a few saffron strands will give a perfect colour which will infuse into the fish.

Boiling

Lobsters and Crabs can be boiled, but not recommended for fish.

Deep frying

Great for fillets, goujons, small round fish (Whitebait) and Langoustine Tails (Scampi). The fish is either coated in flour, egg and breadcrumbs, or dipped in batter and fried in hot oil (180° C) until golden. Now we are finding lighter tempura batters are becoming more popular.

·  Use light oils for deep – frying such as sunflower, vegetable or corn oil

·  Cut fish into even sized pieces to get uniform cooking times

·  When adding battered or breaded fish into the oil then do slowly to ensure no splash back

·  Always reheat oil back to correct temperature between batch cooking

·  Cooking times will vary depending on thickness of fish, check core using a temperature probe

Chef’s Tips...

Always check the oil is at the correct temperature

Do not add too many pieces of fish at once as the temperature will reduce

Always drain on kitchen paper.

Mi Cuit (“Half Cooked”)

A variation on poaching / deep frying is a technique known as Mi Cuit, where portions of oil-rich fish (ideally Salmon or Sea Trout) are lightly salted, then immersed and slowly semi-cooked in a flavoured olive oil or duck fat at a constant 48°C.

·  A 60g portion needs 11 minutes, at which point it will have a unique colour and texture. The oil must be discarded after cooking, making it a costly method but the result is unique

Chef’s Tips...

Care must be taken not to overcook as will turn into a very oil saturated dish

Use the best ingredients available

Grilling

This method is best suited to whole fish and flaky fillets.

Excellent for oily fish such as Mackerel and Herrings, and for half Lobsters. This method is a dry heat method which the heat comes from one direction which is usually from above.

·  Pre heat the grill to a high heat and turn down to a medium heat

·  Place the grill rack 8 – 10 inches above the fish fillets or whole fish

·  Lightly brush the fish with oil, marinade or melted butter

·  Baste occasionally during cooking to stop skin / flesh drying out and burning

·  Thin fillets may not need turning but thicker ones need to be turned and basted often

Chef’s Tips...

Slash whole fish sides

Keep the skin on fillets.

Steaming

The healthiest way to cook fish, and widely used in Thai cuisine. Simply place portions or whole fish in a steamer over 2-3cm of boiling water. Whole fish can be stuffed with herbs and is also good with aromatic flavours added around the fish. Scallops are good for steaming this way.

·  Another method is to fill the base of a large pan with seaweed, add enough water or wine to create steam (but not cover the fish), place portions or whole fish on top, cover with a lid and steam over a medium to high heat

·  Mussels and other molluscs are also best steamed in the same way but without the seaweed. Fish can also be steamed in a microwave, but the portions must be of even thickness.

·  Purchase a stainless steel steamer or oriental bamboo steaming tower

·  Add herbs and spices to steaming liquor

·  Pay attention to thickness of fish and steam accordingly until fish is firm to the touch

Chef’s Tips...

Shellfish is terrific cooked in this way

Wrapping seafood portions in lettuce, cabbage, spinach or even seaweed can add flavour, shape the seafood and helps keep flesh tight together and retain moisture.

Baking & roasting

Fish is easily overcooked therefore care must be taken when using the oven. Whole fish and Pavés are best for roasting, particularly oily species. Here are four different methods of baking fish:

·  Wrapping in Foil – fillets, portions and whole fish can be wrapped in foil with a little liquid, herbs and seasoning to create the steam which cooks the fish

·  En Papillote – The same principle as wrapping in foil with enough liquid to create steam, but using greaseproof paper to create individual portion sized “parcels” which are to be served at the table, adding a little “theatre” as the parcels are opened and the aroma of the dish is released

·  Baking in Salt – Whole cleaned fish can be placed on a tray with a thick layer of sea salt. This is sprayed with water and creates a thick crust when cooked (a 500g fish requires 25 minutes at 200°C). Once cooked, break the crust and gently pull away the salt from the fish taking care not to damage the skin. The fish is then filleted and served. This brings out the flavour and is ideal for Sea Bass and Sea Bream

·  En Croute – Fillets or portions wrapped in puff pastry, usually with a sauce or filling. Can be individual or multi – portion like a Koulibiac, the traditional Russian “Salmon Wellington” made with rice, hard boiled egg and mushrooms

Chef’s Tips...

If baking white fish fillets oil or baste in butter prior to cooking

When roasting whole fish always ensure the skin is on.