Thick fish such as salmon are better for grilling.iStock
Fish is generally good for you. It is a lean, healthy source of protein and the oily kinds of fish, such as salmon, tuna and sardines, deliver heart and brain healthy omega-3 fats that benefit your diet. Many fish are low in calories, low in bad fats and good in healthy ones. That being said, you’ll want to avoid some types of tuna (bigeye and ahi) as well as marlin, swordfish and tilefish because they have heavy loads of mercury in their systems.
Always know your source for fish buying. If you trust your fishmonger, ask what is the freshest. White fish is a popular fish category: Most white fish have a softish texture, mild taste and are quick-cooking. Haddock, cod, grouper, flounder, sole, catfish, snapper and pickerel are known as white fish. You can substitute most white fish with any of the other ones.
The versatility of white-fish meat allows it to be fried, braised, baked or poached. It can be cooked without embellishment, spiced up or served with rich or simple sauces. Most white fish are sold as fillets. Look for a glistening white colour and no fishy odour. When the flesh is touched, the fillet should spring back, not leave an indent.
What tools do you really need in the kitchen – and which can you do without?
Thicker fish such as salmon, halibut, Arctic char, monkfish or whole fish such as sea bass, bream, whole snapper, porgy and others are best for roasting or grilling.
When buying whole fish look for a clear eye, and again, there should be no fishy odour.
Fried fish
The best fish to fry are sole, haddock and cod. Dip the fillet in flour or in flour, egg and breadcrumbs for a thicker batter. Heat about 1-inch of oil over medium-high heat in a large fry pan. Add fish, cook about 2 to 3 minutes a side depending on thickness. Serve a tartar or other sauce on the side. You can fry fish without a batter in butter on a medium-high heat, making a simple pan sauce after the fish is removed. Pan sauces such as butter, lemon juice and a few hazelnuts, or wine, butter and herbs, for example, enhance the flavour of the fish.
Roasted or baked fish
There are two ways to roast fish. Heat the oven to 450 F. Place the fish on a metal baking tray or in a low-sided frying pan. Coat the fish with oil and seasonings or marinade of choice. Measure the fish at its thickest point vertically. Bake 10 minutes to the inch. You want the fish just cooked through, slightly underdone in the middle.
Slow roasting fish is also a good method. Preheat oven to 225 F. Prepare the fish as you would for high-heat roasting. Place in oven and bake for 20 to 25 minutes or until white juices just begin to appear. The texture is very different from high-heat roasting, much softer, but it tastes equally as good.
Poached fish
Fish soups are made by poaching fish in broth. The broth can be stock, tomatoes or milk. Cod is the best fish for poaching. It is juicier, which improves the broth. It also takes well to lots of seasoning, so is good for Indian or Thai flavours. Make a spicy or high-flavoured broth, then, at the last minute, add the fish in pieces. The liquid should barely bubble. Most fish will poach in 5 minutes unless cut in thick chunks.
Need some advice about kitchen life and entertaining? Send your questions to lwaverman@globeandmail.com.