Everyone knows that fish is good for you. The fats in fish, especially oily fish like salmon, tuna and mackerel are thought to help prevent heart disease. You know you should eat more fish to get all those heart-healthy omega-3s. But if you often forget to defrost a fillet before going out, then here are some techniques for turning any ice-bound fish into a scrumptious meal.
Take fish from the freezer to plate in 15 minutes:
Preheat oven to medium heat
Rinse the seafood under cold water to remove any ice glaze; pat dry
Brush both sides of fish with high oleic vegetable oil (olive, canola, safflower). Avoid butter, sunflower or corn oil as they may burn.
Place the seafood on a spray-coated broiling pan or foil-lined baking tray
Cook for 12 - 15 minutes
Cook for 4 minutes before seasoning with spices
Only turn over portions that are very thick
Remove from the heat just as soon as the seafood is opaque throughout
If you do buy fresh, here are some tips:
Smell it.
Fish should smell fresh and mild: you should feel that you're standing at the ocean's edge. Any fishy or strong flavours means the fish is past its prime
Look at it.
Whole fish should look as though it was just pulled out of the water;
A fish's eyes should be clear and bulge a little (except for a few naturally cloudy-eyed fish types, such as walleye or pike).
Fish fillets or steaks should be firm and bright looking, with no brown spots or discoloration.
Buy fish that is refrigerated or properly iced. Fish should be displayed on a thick bed of fresh ice that is not melting. Fish should be arranged with the bellies down so that the melting ice drains away from the fish
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