Fish for dinner can be fast and delicious with my “4 quick and simple ways to cook fish”. I recommend my clients eat fish 1-2 times each week. It is an excellent source of iodine, selenium, zinc and an easily digestible protein.
Cooking fish doesn’t need to be complicated. It is quick and easy to prepare and cook. Fish makes an excellent quick mid-week meal. Just think of fish in the same way you do other proteins like steak and chicken, it just takes a shorter time to cook.
A good way to start enjoying fish is to purchase fillets of fish rather than a whole fish. You fishmonger will sell these or, if you prefer to purchase a whole fish, they will usually fillet the whole fish for you.
These are my favorite ways to cook and eat filets of fish.
Simply place the fish fillets into a baking dish with a drizzle of olive oil and a pinch of salt and place in a pre-heated oven set to 170 C for approximately 12 minutes. The time will vary depending on the thickness of the fish. You will know it is cooked as it will no longer be translucent but bright white.
Baking works well for fish such as mackerel, snapper, cod, barramundi, bream, trevally, perch and flat head.
You can add flavours before or after cooking if you wish such as: salt, garlic, olive oil, butter, lemon slices, parsley, coriander, olives, pesto, chopped tomatoes or capsicum.
Serve with boiled potatoes, steamed asparagus and green salad.
Steaming fish ensures it is a light and delicate meal. This suits fish such as snapper, ling and John Dory. Place fish fillets on baking paper in your vegie steamer and steam for approx. 10-12 minutes with the lid on. Add any flavorings after cooking when steaming.
Top with chopped spring onions and soy sauce or a generous squeeze of lemon juice and serve with steamed broccoli and quinoa and top with fresh coriander.
Chop your fish fillets into 2-3 cm cubes, you want them large enough so the fish will not fall apart when cooked. Add the cubes to your favourite curry sauce just before serving. If the sauce is at boiling temperature the fish will take only 3-4 minutes to cook. Top with coriander and serve with steamed rice. This works well with prawns also, but they must be raw prawns, not pre-cooked.
Again chop your fish fillets into 2-3 cm cubes, add them to your stir fry just before the end as they only take a few minutes to cook. The combination of ginger, shallot and capsicum works well with white fish such as ling or cod. Calamari, scallops and prawns work will in a stir fry too.
See my blog “Which seafood should I choose” for guidance of the best fish for your family.