Tips for Cooking Fish
The 10 Minute Rule: For all cooking methods except microwaving, allow 10 minutes of cooking time per inch (3cm) of thickness, measured at the thickest part. Tuck under any thin edges when baking or broiling. Fish is done when it flakes with a fork and loses its translucence or raw appearance.
Baking: Place fish in a single layer in a greased, shallow basking dish. Season lightly with salt, pepper or herbs to taste. Drizzle with a little melted butter. Bake, uncovered, at 450°F (230°C).
Broiling: Preheat broiler. Coat unheated rack of broiler pan with a nonstick cooking spray. Place fish on rack and broil 4 to 5 inches (10-13cm) from heat until done. Turn halfway through cooking unless fish is less than 1 inch (3cm) thick.
Microwaving: In baking dish, arrange fish fillets with any thicker portions toward the outside of the dish and thinner portions overlapping in dish’s center. Season, cover with vented plastic wrap. Cook on 100% power (HIGH) until fish is done, about 3 minutes per pound of boneless fish.
Poaching: Fill large skillet with 2 to 3 inches (5-8cm) of water, broth or wine. Season with herbs, onion, lemon or peppercorns. Bring to boiling. Add fish and return to boiling. Reduce heat so liquid just simmers. Cover and begin timing.
Sautéing or Pan-frying: Lightly dredge the fish in seasoned flour, cornmeal or cracker crumbs. In a large skillet heat butter or olive oil until pan is very hot. Add the fish and cook, turning once.