We all know that we should be eating more fish, but many people still wonder if they are cooking fish the best way. This is particularly important if you have young children. Make their first “fish eating” experiences good ones, so they beg you for more.
So, so good for you….
Think about it. Fish is almost all protein, no fat! (white fish in particular). More oily fish (like salmon) are high in “good” fats, like omega-three fatty acids.
Protein-rich foods help our muscles grow and repair. Your body is continually building and renewing cells, and you need amino acids to do this. We are unable to produce amino acids in the body ourselves, so it’s essential to get enough from the protein in our diets.
Most white fish, such as haddock, sea bass, and pollock are high in minerals like selenium and iodine, which our thyroid glands need in order to function properly. Haddock is a source of several different vitamins and minerals, including phosphorus, which keeps our teeth and bones strong and healthy.
There are three ways to approach cooking fish:
Steam/poach: Wrap in foil with a bit of liquid and seasonings, cook by steaming; or drop gently into boiling, flavoured liquid and poach
Fry: Cook gently in a pan with oil/butter and herbs
Bake/fry: Coat and either deep fry in oil or bake in an oven to give a crispy coating. Typically, you want to choose thicker, meatier fish for baking or deep frying (e.g. halibut, sea bass, cod) and delicate, thin fillets for frying (sole, tilapia).
Biggest tips: Cook from fresh, or thaw fillets in refrigerator first. Don’t overcook! (most people overcook fish, which makes it dry, or “fishy”).
Teriyaki Salmon (best way to get kids hooked on fish)
Arrange a skinless, boneless salmon fillet on a large piece of foil
On top of salmon, add:
- A tablespoon each: soy sauce, brown sugar, grated garlic and grated ginger root.
- Roll the fillet over a few times to coat with sauce, then seal up the foil and place on a baking sheet.
- Pre-heat oven to 375.
- Bake for 12-15 minutes (fish is done when it flakes with a fork)
Panko Crusted Lake Perch (good for any mild fish, cod, flounder, haddock, pollock)
- 6 fillets (about 1 pound)
- 1/2 cup Panko bread crumbs
- 1/2 cup rice flour
- 1/2 teaspoon fresh ground black pepper
- 1/8 teaspoon sea salt
- 1/4 teaspoon lemon zest
- 1 egg
- 2 tablespoons sunflower or safflower oil (use a mild oil)
- 4 tablespoons butter
- Combine the rice flour, panko, pepper, salt, and zest in a small bowl, mix well. Beat egg in another bowl. Spread the bread crumbs on a plate.
- Dry the fillets with paper towels.
- First coat fillets in egg mixture then place in flour and panko mixture on plate or in pie tin.
- Press fillets into flour/panko mixture to coat. In a large frying pan, heat sunflower oil and butter on medium-high.
- Fry fillets until golden brown on both sides. Place cooked fillets on paper towels to drain excess oil.