by Janet Sandford

Created on: March 03, 2011   Last Updated: March 06, 2011

In terms of food value, fish are often superior to meat, for they are the source of high value and easily digested protein, and have many valuable mineral components - iron, calcium, phosphorus, copper, magnesium, potassium and iodine. They are also rich in vitamins from the B group, and vitamins A and D. Fish dishes are easily digestible and low calorie, and dieticians count them amongst the healthiest of foodstuffs.

Things you should remember when cooking fish:

Steaming fish allows the delicate taste and aroma to be retained (which is especially important when cooking sole).

Fish should be cooked in their own stock, and their should only be enough liquid to barely cover the fish. The stock should be prepared first from onion, celeraic, parsley and spices such as bay leaves, all spice, pepper, a slice of lemon, thyme and also the heads and bones of filleted fish. The taste of the stock can be approved by adding white wine. After cooking for 30 to 35 minutes, the stock should be strained, cooled a little, and then poured over the fish and simmered over a low heat. The cooking time, depending on the size and variety of the fish, is from 15 to 25 minutes.

Before cooking, the skin of the fish should be lightly scored, so that when it shrinks during the cooking process, it does not spoil the appearance of the fish.

Fish should be fried in olive oil, cooking oil or melted butter. Before frying, you should carefully dry the fish with a paper towel.

Small pieces of fish should be fried in deep fat.

Fish are best baked in aluminium foil or greaseproof paper brushed with fat; they are then more delicate and succulent. The vegetables, seasoning and stuffing used in the  baking give the fish a particular taste and aroma.

Fish rubbed with salt, lemon juice, herbs or spices should be left to steep in the refrigerator under cover. Hotter spices should be used for fatty fish ( mackerel and carp).

Frozen fish steaks should not be defrosted before frying, because they will fall apart.

Fish served hot should be placed on well-heated dishes and plates. 

Also, when cooking fish, the salting and cooking time is often the total preparation time; while the salt is going through the fish, the stock can be prepared from vegetables and fish waste. Salting is a stage in preparing fish for cooking.

Learn more about this author, Janet Sandford.
Click here to send this author comments or questions.