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Recipes
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Written by Elke Probkevitz
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Thursday, 31 March 2011 12:04 |
 Fish is ever growing in popularity as a choice for diners and cooks alike. It can be served in an elegant restaurant or prepared quickly at home for dinner. It is so versatile and there are so many types and techniques to prepare that one can hardly get bored with all the options available. It might be intimidating for some, since it is the most delicate of all the proteins, yet with a little skill and care not to overcook, your seafood meal can shine.
Everyone has heard about the health benefits of fish, containing Omega-3’s and healthy essential oils. It is also an excellent source of protein. There are two categories of fish: lean and fatty. The leaner fish are lighter and flakier, while fattier fish are more rich and robust with a meatier flesh. Lean fish include flounder, halibut, and snapper; examples of fattier fish are salmon and tuna. Make sure to choose a fish that is fresh and does not smell “fishy,†so it won’t have a fishy taste when cooked.
Here are some common techniques for cooking fish:
Poaching. Cooking slowly in a lightly simmering liquid is a wonderful way to maintain the texture of the fish while imparting a lot of flavor. Create a poaching liquid out of anything from broth to wine with herbs, spices, and citrus.
Roasting/Baking. Keep an eye on your fish when roasting it in the oven, so as not to overcook it and dry it out. You need to make sure to keep the fish moist when cooking in the oven. This method is good for cooking whole fish or thicker fillets.
Pan-Frying/Searing. This simple technique takes little effort and is very quick. You can dredge the fish—filleted or whole—in seasoned flour or any coating mixture you choose and fry in a hot pan coated with oil to achieve a golden brown crust. Then you can serve with a squeeze of lemon or create a pan sauce to drizzle on top.
Cooking in parchment. For this simple and elegant method of cooking fish, all you need is to create a pouch out of parchment paper; place whole fish or fillets along with fresh herbs and other aromatics and seasonings; seal; and bake. The parchment pouch seals in the juices, steaming the fish and keeping it moist.
Grilling. Grilled fish is delicious and simple, and almost any fish can be used. Simply coat with olive oil and season. There are special grilling baskets you can use so that the delicate fish does not fall apart on the grill, or you can seal it in aluminum foil.
Pan-Seared Flounder With Slivered Almonds and Lime
Ingredients:
6 pieces skinless flounder (or tilapia), 5–6 oz. each
1/2 tsp. salt pepper to taste
1/2 cup of flour
2 Tbsp. canola oil
3 Tbsp. butter substitute
2 tsp. slivered almonds
2 limes, zested and juiced
Directions:
Pat fish dry and sprinkle with salt and pepper. Dredge in flour. Heat 1 Tbsp. oil in large nonstick skillet over moderately high heat. Sauté three pieces of fish at a time, turning once, until just cooked through and golden brown, about 4–5 minutes. Sauté remaining fish in another tablespoon of oil.
Lower heat and add butter to melt. Add almonds and cook 30 seconds. Add lime zest and juice. Pour over fish and serve.
Want to learn how to cook delicious gourmet meals right in your own kitchen? Take one-on-one cooking lessons or give a gift to an aspiring cook that you know. For more information, contact Take Home Chef personal chef services by calling 516-508-3663, writing to elke@TakeHomeChef.net, or visiting www.TakeHomeChef.net.
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