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Quick Guide to Cooking Fish
  • These instructions are guidelines only. Exact cooking times will depend on the thickness and size of the fish, also individual ovens and grills etc.
  • When fish is cooked it will turn white or opaque in colour.
  • A simple way to test if fish is cooked is to check that a fork or skewer can pass easily through the flesh.
To Grill
  • Preheat the grill to a medium setting, place fish on a grill tray and cook. Turn larger pieces of fish halfway through cooking.
  • Shallow Fry
  • Heat a little oil in a pan over a medium heat. Turn seafood gently halfway through cooking. Do not turn the fish too often as it may break apart.
Deep Fry
  • Heat the oil to 180ºC / 350ºF. Coat the fish thoroughly in a batter or crumb before cooking. Cook until crisp and golden. Allow fish to drain on kitchen paper.
Steaming
  • Place the fish in a steamer, or between 2 plates on top of a saucepan of boiling water. Cook over a medium heat for a couple of minutes until the fish flakes easily.
Microwave in an 800w oven.
  • Put the fish in a suitable container. Cover and cook. Ensure that the fish is fully cooked through. Allow to stand for 1 – 2 minutes before serving.
  • Microwave ovens may vary, so adjust cooking times for your individual model.
Bake
  • Place fish onto a suitable ovenproof dish or tray. Cover and place in the centre of the preheated oven at 180ºC / 350ºF / Gas Mark 4. Oven assisted fans will cook fish more quickly.
Poach
  • Fill a shallow pan with liquid to half cover fish. Water, milk, stock, wine or combinations of these are suitable for poaching. Bring the liquid to a gentle simmer and poach for recommended time.
This article is brought to you by Seafood Circle

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