Sure, fish is healthy and delicious. But there are rules to ensure it stays moist and maintains a delicate flavour, as overdoing fish can spoil it. Here’s more…
Pan frying or grilling
Grilling is a fast and easy technique and the high heat can seal in the flavour. When you do so, always brush it with a little oil to prevent it from sticking, then season. When frying, let it cook on one side then flip it.
Poaching works well for fish. Just pour water, milk or court bouillon (a mixture of salted water, half milk and herbs), in a bowl with some butter. Poach this on the gas or in the oven for just a few minutes (or until done).
Steamed fish is light and ideal for the summer. To start, marinate your fish for 20 minutes with spices, ginger or lemongrass. If you’re using a bamboo steamer, use a lettuce leaf to prevent that ‘wood’ smell from entering the fish. For a thick fish fillet, steam for just 6 minutes. Take care that the water does not touch the steamer. Do not use any oil.
To bake, place the fish in foil, with a slice of lemon, some ginger and olive oil as well as herbs such as fresh parsley. Bake in a moderately hot oven for 5-10 minutes.
To stir fry fish with ginger and chillies, add the ingredients to the iron skillet and stir-fry for three minutes.