QSIA - Catching Fish for Everyone

Choose your fish carefully so that it will suit the type of recipe you plan on preparing, and use cooking methods that will complement the variety of seafood you choose. Avoid cooking with too much saturated fats and oils.

Seafood generally breaks down into two categories -

1. Dark fleshed fish such as Mullet, Tailor, Tuna, and Mackerel. These fish are rich in fish oils and have a strong sea flavour. They are best cooked by dry cooking methods such as grilling, baking and barbecuing. Because of the richer flavours these fish also lend themselves to the addition of stronger flavours such as tomato, capsicum and garlic. They are very rich in the omega 3 oils.
   
   
2. White fleshed fish and shellfish. The majority of our seafood is in this category because of our wide range of reef fish and prawns, crabs and scallops. They have a lower fish oil content and are generally milder and more delicate in flavour. Poaching, steaming and microwave cooking - the wet cooking methods are most suitable. When using dry methods on white fleshed seafoods a marinade, baste or coating such as flour is advised to preserve the natural flavours and moisture. They are a good source of omega 3 oils.

Baking

This is an ideal cooking method for larger whole fish for use in buffets as it can be served hot or cold. When baking reef fish, basting and covering in foil is advised to prevent overcooking of the head and tail sections. Preheat a moderate oven. Make 3 incisions on each side of the fish through to the backbone. Pour over a little oil and lemon juice and cover with foil. Cook for 20-25 minutes per kg and remove foil towards the end of cooking time. Baste at regular intervals. The fish may be stuffed. Take care not to over cook.

Grilling

For best results leave the skin on the fish as this helps to retain the moisture and flavour. Preheat the grill and place about 1cm of water in the drip tray of the griller. Place the fillets flesh side down first and cook for 3-5 minutes. Turn the fish over and season with lemon juice, butter and freshly ground pepper or a marinade and finish cooking. The fish is cooked when the flesh flakes easily. When grilling whole fish, make 3 incisions on each side of the fish through to the backbone to help heat penetration.

Pan Frying and deep frying

This provides a moist atmosphere for the seafood to cook in and helps seal in moisture and nutrients. For those trying to reduce weight frying is not a recommended cooking method. Drain well before serving.

Barbecue

For best results do not cook over a direct flame. A medium heat is preferred so as not to dry out the fish. A marinade or baste is recommended in order to keep the seafood moist and flavoursome. Heat the clean oil until it is almost smoking and add only a few fillets of fish at a time so as not to reduce the heat of the oil and cause oils to be absorbed into the flesh.

Steaming

For the purest seafood flavour steaming is the most efficient and therefore excellent for delicate flavoured fish and shellfish. Allow 5 minutes per centimetre thickness of the fillet or whole fish. Incisions through thick flesh will aid heat penetration.

Poaching

Fish just covered by a liquid and gently simmered will also preserve delicate flavoured seafoods. The liquid may then be reduced to make a sauce for the fish thus retaining all the nutrients. Dark fleshed fish may also be poached using stronger flavoured liquids with vegetables added for a complete meal.

Foil Baking

This is a form of steaming where the seafood is enclosed foil and cooked either in the oven or on the barbecue. Fruits and vegetables may top the fillets or whole cleaned fish to add flavour and to enrich the meal.

Microwave Cooking

This is also a form of steaming or poaching depending on the amount of liquid added. The flesh of the seafood cooks in its own juices thus preserving flavour and nutrients. White fleshed fish fillets must be arranged in a shallow dish so that there is an even volume for cooking. The fish must be covered by plastic film or a lid to avoid moisture loss and toughening of the flesh. Larger whole fish cooked in the microwave oven require shielding the head and tail section with foil for ½ the cooking time to prevent over cooking. Allow 6-8 minutes per kilo cooking time on full power.