How to Cook Healthy and Enhance the Flavor of Fish

Q. How can I make a quick and easy fish dish that is flavorful?

A. I have found a wonderful method of cooking fish that is very quick and seals in the flavor. In fact we have many recipes that incorporate this method. It is our Stovetop Searing cooking method. Rub your fish with a little fresh lemon juice and season it with just a little salt and pepper first. Preheat a non-stick pan on a burner on medium high heat for about 2-3 minutes. By using a non-stick pan you do not need any oil or liquid. Place the fish on the hot pan. Because it is so hot the fish will be sealed and the juices trapped inside. Cook for just a couple minutes, depending on the thickness and desired doneness. Turn and cook for another couple minutes on the other side. This is very quick and easy while keeping your fish nice and moist.

Our Seared Tuna with Sage and 15 Minute Salmon with Mint Salsa are great examples of this cooking method.

Q. Can you share any other methods for cooking flavorful fish that's quick and easy?

A. Chop vegetables and simmer in a small amount of liquid such as chicken or vegetable broth. When the vegetables are almost done, simply place a piece of fish on top of the vegetables, cover and let simmer for just a few minutes. White fish, such as snapper, cod or halibut work very well in this method. The fish steams on top of the vegetables and adds a lot of flavor to the broth. Then you can eat it all together spooning the liquid over all of it. For added flavor add some fresh herbs to the fish and vegetables. This is very quick and easy, takes only one pan, and you get flavor from the vegetables, fish and herbs. Our recipes, Poached Halibut with Fennel and Mediterranean Snapper are superb examples of this way of cooking fish.

This page was updated on: 2002-11-29 22:30:34
© 2002 The George Mateljan Foundation