As a rule of thumb when pan-frying, griddling, grilling, barbecuing, baking or
roasting, allow 4-5 minutes per side for a portion of fish 2cm thick and 8-10 minutes
per side for 3cm thick.
Add an extra 2-3 minutes per side if the fish is on the bone.
Pan frying
Good for whole pan-ready fish, any fillets, portions and also Scallops.
Griddling
Great for suprême portions, where you can sear the outside giving attractive bar-
marks, and leave the centre more moist and succulent. Perfect for Tuna, where you
want it rare in the centre. Good for whole King Prawns too, but no good for thin,
flaky fillets.
Grilling
Better suited to whole fish and flaky fillets.
Great for oil-rich fish such as Mackerel and Herring, and for
halved Lobsters.
Barbecuing
Suprêmes of meaty game fish are perfect for marinating in citrus, salt, pepper and
olive oil then barbecuing.
Whole portion sized fish such as Snappers and Sea Bass are also great, as are
whole King Prawns and Langoustines.
Deep frying
Great for fillets, Goujons, very small round fish (Whitebait) and Langoustine tails
(Scampi). Fish is either coated in flour, egg and breadcrumbs, or dipped in a batter
and then fried in hot oil (180°C) until golden.
Lighter tempura batters are becoming more popular.
Poaching
Whole fish and portions can be poached in a variety of liquids. Lightly salted water,
fish stock, wine and olive oil are good, and Smoked Haddock is especially fine
when poached in milk.
Once cooked, the liquors can be used as the base of a sauce.
Mi Cuit
A variation on poaching / deep frying is a technique
known as Mi Cuit, where portions of oil-rich fish (ideally Salmon
or Sea Trout) are lightly salted, then immersed and slowly semi-cooked
in a flavoured olive oil or duck fat at a constant 48°C.
A 60g portion needs 11minutes, at which point
it will have a unique colour and texture. The oil must be discarded
after cooking, making it a costly method but the result is unique.
Baking and roasting
Fish is easily overcooked, so you must be careful when using the oven. Whole fish
and pavés are best for roasting, particularly oil-rich species.
Here are four different methods of baking fish:
- Wrapping
in foil – Fillets, portions and whole fish can
be wrapped in foil with a little liquid to create the steam,
which cooks the fish.
- En
papillote – Same principal as wrapping in foil
with enough liquid to create steam, but using greaseproof
paper to create individual portion sized ‘parcels’
which are served to the table, adding a little ‘theatre’
as the parcels are opened and steam bursts out.
- Baking
in salt – Whole fish can be placed on a tray with
a thick layer of sea salt, with further sea salt coating the
fish. This is sprayed with water, and creates a thick crust
when cooked (a 500g fish requires 25 minutes at 200°C).Once
cooked, break the crust and gently pull away from the fish
without damaging the skin. The fish is then filleted and served.
This brings out the flavour and is ideal with Sea Bass and
Sea Breams.
- En croûte – Fillets or portions wrapped in puff
pastry, usually with a sauce or filling. Can be individual
or multi-portion like a Koulibiac – the traditional
Russian ‘Salmon Wellington’ made with rice, hard-boiled
eggs and mushrooms.
Steaming
The healthiest way to cook fish, and widely used in Thai cuisine. Simply place
portions or whole fish in a steamer over 2-3cm of boiling water. Whole fish can be
stuffed with herbs and is also good with aromatic flavours added around the fish.
Scallops are good for steaming this way.
Another method is to fill the base of a large pan with seaweed, add enough water
or wine to create steam (but not cover the fish), place portions or whole fish on top,
cover with a lid and steam over a medium to high heat.
Mussels and other molluscs are also best steamed in the same way but without the
seaweed. Fish can also be steamed in a microwave, but the portions must be of
even thickness.
Boiling
Lobsters and Crabs can be boiled, but this method is not recommended for fish.
Sauces, stocks and accompaniments
There are a wide range of classic accompaniments associated with fish and
seafood cookery – Hollandaise, Béarnaise, Tartare, Parsley and Marie Rose
Sauce to name but a few. Recipes
