The most common mistake made when cooking fish is over cooking it. You can always increase the cooking time but you can't reverse overcooked food.
This was the first tip I gave class participants who attended my fish class. Other tips included how to successfully saute, bake and poach fish and the best fish for each technique.
Fish is done when the color turns from translucent to opaque or white. The average internal temperature should reach 140-145 degrees Fahrenheit.
When baking fish, bake uncovered at 400 degrees on a baking sheet in a single layer. Allow about 10 minutes per inch of thickness or until fish is done. Some of the best fish for baking include cod, salmon, grouper, and flounder.
Salmon Stuffed with Cornbread Stuffing
Pan frying or sautéing works very well for dry, firmer white fish like flounder and halibut. Lightly bread or batter the fish to help keep in the juices, making the fish more moist. Shrimp and scallops are also good choices for this technique. Allow about 4 minutes per side per inch of thickness on medium heat.
Thick cuts of fish are best for grilling and include tuna, salmon, and swordfish. Always use a clean, well oiled grill grate or cover the grill with foil. Fish should be about 4 to 6 inches away from the heat source and the heat source should be medium to medium high heat. For direct method of cooking allow 4 to 6 minutes per side per inch of thickness and about 15 minutes per side for indirect method of cooking. See grilling tips at www.cookingwiser.com.
Poaching fish is good for just about any type of fish such as salmon, tilapia, perch or cod. It involves cooking the fish gently in heated liquid such as wine, fish stock or milk. The liquid should just barely cover the fish and the poaching liquid may be used as the base for a sauce. Cook fillets about 8-10 minutes and whole fish for 15-20 minutes depending on the thickness of the fish.
Fish Poached in White Wine with Capers and Tomatoes
Common Types of Fish
Fish.........Type of Fish...............Fat Content......Flavor
Cod.............Flaky, White................Low.............Mild
Flounder........Flaky, White................Low.............Mild
Grouper.........Firm, White................Medium.........Medium
Halibut.........Firm, White.................Low.............Mild
Perch...........Medium firm, white.........Low...........Sweet mild
Salmon..........Firm, Pink..................High...........Rich
Snapper.........Firm, Pink................Low Medium.....Mild
Swordfish.......Firm, orange/pink/white...Medium.........Medium
Tilapia.........Flaky, White..................Low............Mild
Tuna, Yellowfin.Firm, Pink....................High...........Rich
Tuna, Albacore..Slightly flaky/Light Pink...High...........Rich