by Nancy Adossi

Created on: January 13, 2009   Last Updated: July 16, 2010

A fillet of fish is simply a flat steak of fish. However, it is important for the fillets to be cut correctly. First of all, the type of fish used determines the quality of the fillet. A thickset fish (i.e. salmon, herring, or tilapia) is easier to cut intact than a slim fish because it has more fat allowing it stay intact. Another thing to watch out for are fishes with small bones inside (i.e. shad), because they get in the way of the knife. The knife is as significant as the type of fish needed. It is very important for the knife to be extremely sharp. A good way to test a knife's sharpness is to cut a tomato by using one quick stroke. If the knife squeezes the tomato before cutting the skin, it is not sharp, but if it cuts cleanly without much force, then it is sharp. Make sure the knife's width is about one inch; this amount of width is for supporting the fish as it is being cut. The length should be 7 inches long as it will cover the necessary width of the fish. The knife should also be flexible to conform to the contour of the fish and allow easier handling. Once you've checked all of these necessary measurements it's time to fillet.

Place the fish on the cutting board. The fish should ideally be descaled and cleaned. Once on the cutting board, turn the board until the head faces you, and the tail is away from your body. Always cut away from your body. Start two inches below the head by sinking the knife down perpendicular to the bone until it meets the bone, then turn the knife parallel to the bone of the fish and continue cutting until you stop one inch above the tail. Remember to stabilize the fish. Make sure to keep close to the bone all the way to the tail and leave it as is. So the fish should be cut, but still attached. Gently pick up the fish making sure to press down on the part that has been cut and turn it to the other side. Repeat the same directions for this side as well. However, this time when you get to the tail, slide the knife out and cut the fillet by sinking the knife one inch above the tail perpendicular to the bone. Do the same on the other side that is still attached. Now you have two well cut fillets to cook with. Rub one teaspoon of sea salt, dried basil and pepper to the fish. You can either steam the fish using a double boiler or fry it in coconut oil. Both options are extremely healthy. However, if you decide to fry the fillets, then add onions, red peppers, string beans, shallots, and carrots to the pan to stir fry along with the fish. Be careful not to disturb the fish too much by not mixing in the vegetables, but gently turning them over along with the fish.

As a reminder for everyone to live green, the rest of the fish can still be used. It can be boiled for fish stock. Just make sure to be careful with the bones. Spice up the fish stock with basil leaves, one shrimp bouillon cube and sea salt to taste. Use the stock to cook rice or couscous to give it an authentic seafood taste. Put the fillets with the vegetables on top of the rice or couscous. Add a teaspoon of lemon juice and wedges to garnish.

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