HEART HEALTHY - COOKING FISH
An article published in the New England Journal of Medicine 20 years ago identified a 50% reduction in death from coronary heart disease associated with the consumption of seven ounces of seafood per week. Since then, every major health organization has promoted the same message to eat fish twice a week. Now it is clear that fish contain the omega-3 fatty acids, low fat, but high protein that we all need. This makes fish one of the true "powerhouse foods" of our time.
Good News... Low-fat seafood cooking methods are often faster and easier than the way you may have cooked in the past. Seafood will be perfectly cooked when the flesh in the center has just begun to turn from transparent to opaque (or whiter) and is firm but moist. It should flake when tested with a fork.
10-Minute-Per-Inch Rule for Fish
The 10-minute rule is one way to gauge the cooking time of fish that is baked (350-425 degrees), grilled, broiled, poached, steamed and sautéed.
- Measure fish at its thickest point. If fish is stuffed or rolled, measure after stuffing.
- Cook fish 10 minutes per inch of thickness. Ex. a fish that is 1/2 inch thick only needs to cook for 5 minutes! This is an internal temperature of 140 degrees. (Talk about a fast food!)
- Fish does not need to be turned unless grilling thick fish steaks with a skin on one side directly on a barbeque rack.
- Add 5 minutes to the total cook time for fish wrapped in foil or covered with a sauce. Double the cooking time for frozen fish that has not been thawed before cooking.
Poaching: all fillets, steaks and whole fish - season poaching liquid that will cover the fish and bring to a boil; Cover pan and reduce to simmer and add fish. Use 10 min. rule.
Steaming: all fillets, steaks, whole fish, shellfish - season liquid that will not quite touch the fish while cooking; layer thinly sliced vegetables on top of fish; Cover pan; heat liquid to boiling until steam circulates evenly. Use 10 min. rule.
Sautéing: all fillets less than 2 inches thick, shucked or peeled shellfish - heat to simmer a small amount of olive oil mixed with broth or wine in pan; add vegetables and fish; stir a few times while cooking. Use 10 min. rule
Microwave: all fillets and shellfish - arrange seasoned fish with thickest part toward outside of a round microwave dish, add uncooked vegetables for the meal to center of plate; cover with plastic wrap for steam-effect. Or add paper towel or wax paper to just hold heat in evenly. Use 10 min. rule.
Baking: all fillets, whole fish, shellfish - season fish on an oven-proof pan with lid. Oven should be 350-425 degrees. No need for added fat, but broth will keep fish moist. Add vegetables to the same pan cover and use 10 min. rule.
Broiling: all fillets to 1 inch thick, skewered shrimp, scallops, oysters - set foil lined broiler rack 3-4 inches from heat source; preheat oven, spray fish with oil and season. A marinade or basting sauce is recommended. Baste and turn fish halfway through. Use 10 min. rule.
Grilling: all fillets at least 1/4 inch thick (wire fish basket for thinner fish is recommended), whole fish - spray fish with oil, season; wrap in foil pouch for steamed fish, place directly over hot coals for grilled effect. Place plate-side down for first 1/3rd cook time, turn to skin-side down for last 2/3rds cook time. Use 10 min. rule.