Cooking Fish Temperature

Healthful Ways to Cook Fish

More delicate than meat, fish can dry out easily. To keep moisture in, cook fish quickly over high heat (grilling, broiling, or sautéing) or gently poached in liquid.

Grilled Fish
When you’re grilling fish, keep a close watch. It only takes a few minutes per side before they’re done. If the filets are an even thickness, sometimes they don’t even require flipping–they can be cooked through by grilling it on one side only.

* Brush the fish lightly with oil or spray with nonstick cooking spray.
* Place fish near the edge of the grill, away from the hottest part of the fire. (Don’t try to lift up the fish right away; it will be stuck to the grill).
* Start checking for color and doneness after a few minutes, once the fish starts to release some of its juices.
* Flip it over when you see light grill marks forming.

Poaching Fish
This gentle cooking method is perfect for seafood. Poaching keeps fish moist and won’t mask the delicate flavor of the fish. Traditionally, fish is poached in a court-bouillon–broth made from simmering aromatic vegetables and herbs in water, together with peppercorns and something acidic such as lemon juice, vinegar, or white wine. To poach fish, make your own court-bouillon or simply use vegetable or chicken stock.

* Use a pan big enough to lay each piece of fish down flat.
* Pour in enough liquid to just barely cover the fish.
* Bring the liquid to a simmer, and keep it there.
* If you see any bubbles coming up from the bottom of the pan, it’s too hot–the liquid should “shimmer” rather than bubble. The ideal poaching temperature is between 165 and 180 degrees F (74 to 82 degrees C).

Steamed Fish
Steaming is another gentle cooking method popular in Asian cuisines. It produces a mild-tasting fish that is often paired with a flavorful sauce.

* Rub the fish with spices, chopped herbs, ginger, garlic, and chile peppers to infuse flavor while it cooks.
* Use a bamboo steamer or a folding steamer basket with enough room for each piece of fish to lie flat.
* Pour about 1½ inches of water into the pan.
* Place the steamer over the water, cover the pot, and bring the water to a boil.
* Begin checking the fish for doneness after 10 minutes.

Broiled Fish
When the weather’s not right for grilling, try broiling instead. Broiling is great when you want a fast, simple, hassle-free preparation with delicious results. It gives fish a nicely browned exterior with the convenience of a temperature-controlled heat source. For easy cleanup, line the broiler pan with a piece of foil.
Baked Fish

Baking fish allows you to get the satisfying crunch of fried fish without all the fat. Just because it’s baked, though, doesn’t mean it’s healthy: watch the amount of butter, oil, mayonnaise, or cheese called for in the recipe.

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Cooking Fish Temperature

Easy Cooking With Spice Blends and Rubs

Note: For all cooking methods listed below, you can use a spice blend or rub from In a Pinch Fine Spices , or from your favorite source.

BAKING

Description: Baking with spice blends and rubs is the healthiest method of preparation as it can be done without adding any oil or fats. Baking is a technique of cooking food by dry heat over a specific period of time, usually in an oven. The dry heat of baking causes its outer surfaces to brown, giving it an attractive appearance and partially sealing in the food’s moisture. To create a moister piece of food, bake at a lower temperature for a slightly longer period of time.

Instructions: Simply coat your favorite spice blend or rub onto your meat or seafood and set in refrigerator for 2 hours. Remove the seasoned food from refrigerator and let it sit at room temperature for several minutes before proceeding with your desired cooking method.Cover the inside of a baking pan or sheet with aluminum foil. Then, place wire rack on top of your baking pan or sheet. This will allow any drippings to collect onto the foil below, allowing for easier clean up. Place the prepared meat or seafood on top of the rack, and bake in a pre-heated oven (see recipes for specified cooking times). What could be easier?

Notes: Let meat cool 5-7 minutes before cutting to retain moisture. During the cooking process, heat drives meat’s juices from the surface as it cooks and the juices gather in the center and the center becomes saturated. Letting meats “rest” before slicing allows these juices to slowly seep back towards the surface, resulting in a more consistently moist and flavorful piece of meat.

BROILING

Description: Broiling is a method that is used to quickly cook meats, poultry, and fish.

Instructions: Simply coat your favorite spice blend or rub onto your meat or seafood and set in refrigerator for 2 hours. Remove the seasoned food from refrigerator and let it sit at room temperature for several minutes before proceeding with your desired cooking method. To operate the broiler feature of your oven, turn the knob counter-clockwise to the “Broil” position. There will be various levels that you can set your broiler pan on and cooking times will vary, depending on the thickness of the food item, fat content, and personal preference for doneness.

Notes: The broiler compartment is usually a sliding unit located beneath your oven. The door will fold down so that you can easily access to the broiling pan to turn the food over.

GRILLING

Description: Grilling is an outdoor cooking method that is based on direct or indirect dry heat.

Instructions: Simply coat your favorite spice blend or rub onto your meat or seafood and set in refrigerator for 2 hours. Remove the seasoned food from refrigerator and let it sit at room temperature for several minutes before proceeding with your desired cooking method.In grilling, tender cuts of meat and thick cuts of fish are placed upon a metal wire rack or surface outdoors over heated charcoal briquettes or a gas heated grill.

To light a charcoal grill, arrange enough briquettes spread out onto your pan to exceed the cooking area by 2” all around. Stack the briquettes into a pyramid and coat them with lighter fluid. Wait several minutes to allow fluid to soak into briquettes, and then light with a long match or hand-held igniter (if using pre-soaked briquettes, just ignite after stacking). As the briquettes begin to burn and ash forms on all of the briquettes, arrange briquettes into a single layer using tongs, and set grilling grate over the briquettes. Allow briquettes to obtain a reddish glowing hue before placing food onto grill. This will inform you that the heat is at its optimal cooking temperature.

When using a gas grill, make sure to check all connections between propane tank and grill before turning on grill. For safety reasons, always turn the gas level to a lower setting and press the ignite button to ignite the coils before increasing your heat level. Make sure to replenish your propane tank at most hardware and supply superstores. Please review manufacturer’s instructions prior to operating and cleaning any gas or charcoal grill. Place food items onto grilling grate and cook for several minutes before turning. Avoid turning items frequently as this will slow down the cooking process. Move food away from center of briquettes to cook at a slower rate. Let meat cool 5-7 minutes before cutting to retain moisture. During the cooking process, heat drives meat’s juices from the surface as it cooks and the juices gather in the center and the center becomes saturated. Letting meats “rest” before slicing allows these juices to slowly seep back towards the surface, resulting in a more consistently moist and flavorful piece of meat.

Notes:The choice of using a charcoal or gas grill is entirely up to the grillmaster. Whether he or she wants the convenience of a push-button flame courtesy of a gas grill, or the extra pride in properly setting and maintaining a bed of ashen coals, there’s a grill at various price ranges with assorted accessories for everyone.Damp mesquite or hickory wood chips may be added on top of the coals to allow a smoldering effect that provides additional flavor to the food. The high cooking temperatures break down amino acids within the meats, combining with natural sugars, and rise to the surface of the meat to provide the distinctive grilled / browned taste (also known as the Maillard reaction). Tougher cuts of meat should be reserved for slow cooked barbecuing instead of grilling. Occasionally a marinade will help to loosen the toughness of various cuts of meat.

PAN FRYING / SEARING

Description: Pan searing is a method of cooking food where the food is subjected to a high level of heat (450°-500°F) for a short period of time.

Instructions: Simply coat your favorite spice blend or rub onto your meat or seafood and set in refrigerator for 2 hours. Remove the seasoned food from refrigerator and let it sit at room temperature for several minutes before proceeding with your desired cooking method.Using a heavy bottomed skillet or pan will help to distribute the high heat evenly for more consistent searing. Turn stove to medium high and place a small amount of olive oil in the pan. Increase the temperature to high, place food in pan (skin side down first if skin still on), and sear for 1-2 minutes. Flip over food and sear for another minute or until desired doneness. This cooking method may create a brownish-crust on the outside of your food, but it will help to seal in the juices of the meat or seafood item.

Notes: To pan sear, you can use a very hot, heavy bottomed skillet or pan (cast-iron is a good option) over a high flame, under a broiler, or in an oven with a high temperature (450°-500°F).

About the Author

James Woo is the owner of In a Pinch Fine Spices, a family-owned provider of spice blends, baking spices, and peppercorns.

Please help! What is the temperature for the oven to cook fish, and for how long?

I am cooking 2 pieces of Salmon marinated in tomato sauce, I would like to know the temperature for the oven.
TIA

Cook at 350F for 20-25 minutes.

Small Bites
While the rest of Portland peacefully slumbers, we at FOODday lie awake worrying about your turkey.

PESCADO A LA PLANCHA Sauteed Fish in Garlic, Citrus, Butter

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