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DO NOT OVERCOOK. Seafood will continue to cook after it is
removed from heat.
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To test if fish is cooked, gently push a fork into it. If
it flakes easily and has lost its opaque look, it is cooked.
On whole fish, flesh should not adhere to backbone when forked
backward.
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DO NOT OVERCOOK. Seafood will continue to cook after it is
removed from heat.
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For maximum Omega oil benefits and full moist flavour, it
should still be translucent in the centre when taking away
from heat.
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Cooking Time in Minutes - Guide only
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Fish
Thickness
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Baking
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Shallow
Frying
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Grilling
/ BBQ
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Poaching
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Steaming
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Microwave
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1cm
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8
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4
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5
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3
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3
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3
|
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2cm
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11
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7
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6
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5
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5
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4
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3cm
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15
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10
|
9
|
7
|
8
|
5
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Whole per 500 gms
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9
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10
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10
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5
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5
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5
|
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|
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For maximum Omega oil benefits and full moist flavour, it
should still be translucent in the centre when taking away
from heat.
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| |
Keep seafood chilled at all times
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| |
Do not freeze chilled fish at home, buy fish that is commercially
fast frozen
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Portions per person -Whole Fish 275 - 350gm, Fish Fillets
150 - 180gm
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Thaw seafood in the refrigerator or in slow cold water sealed
in bag.
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Fillets or whole fish should be dry for grilling.
Cover griller with foil. Brush oil, butter, lemon juice or white
wine into fish or try the Seafood Secrets Ocean Flavours range
of marinades. Whole fish may be cut with 2 or 3 diagonal cuts
to allow heat penetration - Plate size fish is best size suited
for grilling.
You do not need to turn thin fillets such as Whiting
but fillets thicker than 1 cm and whole fish need to be cooked
on both sides.
Pan Frying - Lightly floured or spiced fish
only needs a direct brush of canola or olive oil or just a few
drops spread in the pan. This is the healthiest way to fry or
stir fry.
Shallow Frying - Crumbed or heavily coated
seafood is best shallow fried in a non stick pan with approximately
1 to 2 cm of canola oil. Oil should be 170 - 180°C but do
not overheat to smoking point.
Deep Frying - Use a heavy based pan and heat
oil to 170 - 180°C but do not overheat to smoking point. You
may deep fry fish by dipping in beaten egg or milk and then coat
with flour or bread crumbs or use a batter.
Baking is suitable for whole fish, thick fillets or
cutlets.
Place fish in an ovenproof dish and pour in liquid
such as fish stock, wine and water.
Add flavourings such as herbs, chopped onion, diced
ripe tomatoes and even black olives for a Mediterranean edge.
Cover with foil and bake in a preheated oven (180
degrees) for 15 to 20 minutes.
Microwaving is suitable for whole fish, thick fillets and cutlets.
Fish cooks well in a microwave but the cooking time
depends on the quantity being cooked and the power level of the
oven. Place fish in a microwave proof dish in single layers, thicker
parts on the outside, and cover.
It will take only a few minutes to cook so frequently
check to make sure it is not overcooking.
Flesh should still be slightly translucent in the
centre when taken away from heat.
Place whole fish or fillets on foil and add flavourings
such as wine, herbs, chopped onion, sliced tomato, sliced lemon
and sprinkle oil.
Wrap foil as a parcel and place on BBQ, turn fish
once until cooked.
Sashimi is the speciality of Japanese Cuisine, fresh
chilled fish served raw.
Seafood Secrets stock a range of fresh sashimi grade
fish cut into a block, ready for thin slicing into ½ cm thick
strips.
Sashimi may be dipped into soy sauce and eaten with
wasabi and ginger.
Sashimi is generally eaten at the beginning of a meal.
"We Speak Fish"
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