Baking and Frying Your Favorite Fish

Fish is a wonderfully nutritional food, rich in the omega-3 fatty acids that can reduce inflammation, enhance our cognitive and behavioral function and help in the prevention of heart disease and arthritis. While many reports over the years have put a good scare into fish-lovers with news of the high level of mercury found in our seafood, the general expert consensus advises we eat it in moderation, having about 2 servings a week. There are a variety of ways to prepare and cook some of your favorite fish - here are some classics, along with a few tips for making sure your dish turns out well.

Broiling is a great method for cooking the thinner and oilier fish such as mackerel, bluefish or shad. You can broil your dish on electric gas, or coal. Be sure to first brush the fish with butter or oil, cooking slowly over medium heat. It’s a very good idea to baste the fish once or twice more, and turn the fish once during its 15-20 minute cooking time.

Baking fish is great for fillets, whole fish, or large thick slices. Be sure to baste the dryer type fish sufficiently to keep it from getting too dry. Halibut, salmon, bluefish, bass and whitefish are commonly types of fish that can be baked. Baked stuffed fish is also a great alternative, making sure not to overstuff the fish.

Frying is ideal for any small fish and fillet. Preparation is simple: after cleaning and washing the fish, just season it with salt and pepper. Then roll it in flour; immerse it in egg yolks and then cover with breadcrumbs. When frying, it’s important to make sure that the fish is completely covered with the egg and breadcrumbs so the fish can have an oil-proof barrier. The cooking fat must be hot - smoking hot - and well maintained throughout the cooking process. And finally, make sure you drain the fish of all the fat and oil after it’s finished frying.

Sauted is another great option for small fish or fish pieces. Season with salt and pepper then roll in flour or fine dry breadcrumbs, and proceed to cook in hot fat, turning when golden brown and cooking both sides evenly. Make sure that the fat in the pan covers just enough of the pan to keep the fish from sticking.

It’s a good idea to introduce some color to your fish dish by adding a garnish (such as parsley, tomato slices, lemon slices or wedges, cucumber twists) and serve with a side of tasty rice and some fresh green vegetables and you’re all set with a nutritious and delicious meal!