Fool proof fish … three ways
A little daunted about how to cook fish? A healthy protein choice, fish is quick and easy to cook with a little know-how. Here are our favourite three ways to cook fish:
Pan-frying
Season fish fillets and put them in a hot, non-stick heavy based frypan with a tablespoon of olive oil, skin side down. Fry for 5 minutes or so, depending on the thickness of the fillet. You will see the flesh turn white from the bottom up when cooked. Flip over for the last 30 seconds to finish.
Serving suggestion: make a salsa by combining diced a mango, half a red onion, one avocado, 2 tablespoons of coriander and a squeeze of lime juice. Spoon over the grilled fillet and serve with a green salad. Alternatively, fork apart the grilled fish if you have used a large fillet, and wrap in a flour tortilla with the mango salsa and you have delicious fish tacos.
En papillote
Fish cooked en papillote (“in paper” in French) is baked inside a pouch of baking paper. Lay the fish fillet in the middle of a sheet of baking paper with any flavourings or julienned vegetables (for example minced garlic, butter, salt, pepper, soft herbs and julienned carrots), then fold the paper up and around the fish to form a pouch. The fish will steam in its own juices and take on the flavours of the accompaniments you have put inside the baking paper. The result is tender, tasty and juicy.
Serving suggestion: this method comes complete with flavour and juices, so just a green salad will do.
Grilling
Brush the fillets with olive oil, add lemon juice and your choice of herbs, and sprinkle over rock salt. Lay them on an oiled baking sheet, skin side-up and grill for 4-5 minutes until the skin is crisp. Let rest for a few minutes and then push the tip of a sharp knife into the flesh. If it yields easily, the fish is done.
Serving suggestion: make a quick salsa verde by blitzing up a clove of garlic with 2 handfuls of parsley, 2 handfuls of basil, a handful of mint, a quarter of a cup of capers, a quarter of a cup of sweet gherkins, 6 anchovy fillets, 1 tablespoon Dijon mustard, 3 tablespoons red wine vinegar and half a cup of olive oil. Spoon over grilled fish fillets and roasted potatoes.
