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COOKING PREP AND TIPS 

Preparing our fish is fast and easy.  Just follow these simple instructions to turn our fish into a delicious meal!

THAWING OUR FISH

Frozen fish should be thawed before cooking. For best results, thaw in the vacuum pack for 8-10 hours in a refrigerator. Quick Thaw: Submerge the vacuum pack in cold water for about 20 minutes. Once thawed, use within two days.  Do not refreeze after thawing. 

  

HOW TO GRILL OUR FISH

Grilling is a fun, low fat way of cooking.  Because our fish contains little fat, marinating or brushing lightly with oil before placing on a grill is also recommended. This maintains moisture inside the fish and prevents it from sticking to the grill.

Fish fillets are more fragile than steaks. To prevent them from falling apart during cooking, they should be carefully cooked in a grilling rack or in foil.

To determine cooking time, measure the fish at it's thickest part. Be sure to include any stuffing or rolling. Cook for 10 minutes per inch thick.

Thin or delicate pieces can be cooked on foil set on the grill, or wrapped in foil, lettuce leaves or corn husks before placing on the grill.  Frozen seafood should be thawed before grilling so any oil, marinades, or seasonings will be absorbed.

 

HOW TO BROIL OUR FISH

Broiled fish is cooked in the oven, directly under the heating element. Preheat the broiler before putting the fish in the oven. Place the rack 3-4 inches from the element. Broiling cooks fish quickly, but be careful to keep it moist during cooking so that it does not dry out. Try marinating fish to keep it moist during cooking.Lightly season with salt and pepper, or prepare a marinade. Add the fish to the marinade, turn gently to coat the seafood evenly. Marinate the seafood in the refrigerator for 1 – 2 hours (optional).Preheat the broiler.

Line a broiler pan with foil and lightly oil. Remove the fish from the marinade and place it in a single layer on the broiler pan.  Broil the fish for half of the total cooking time indicated in the recipe. Turn and baste occasionally with the marinade to keep the fish moist. Continue broiling until the seafood is cooked in the center. Cooked fish turns from translucent to opaque in the centerwhen done.

 

HOW TO STEAM OUR FISH

Steamed fish is prepared by placing a rack over boiling water in a covered pan. No added fat is needed for a great health-wise choice. For a complete dinner in minutes, steam vegetables beside our fish. Season with salt and pepper; arrange the fillets in a steamer.

Bring the water to a boil in the steamer, add the fillets on the rack, making sure that the fish does not touch the water, and cover tightly with the lid.  Steam the fish until cooked. The center will turn from from translucent to opaque when done.

 

HOW TO BAKE OUR FISH

Bake in a preheated oven at 450 degrees. Measure the fish at the thickest part, and cook for 10 minutes per inch of thickness or until the fish is cooked in the center.

Baking actually requires very little or no added fat, another ideal choice for healthy eaters. Easy ways to keep the fish moist during cooking include coating with seasoned breadcrumbs, lightly brushing with olive oil or melted butter, or topping with thinly sliced vegetables.

Preheat the oven. Arrange the fillets in a single layer in a lightly oiled or buttered baking dish. Fold under the thin ends so that they will cook evenly.  Season the fillets or add a coating or topping  Bake the fish until it is cooked in the center. Cooked fish turns from translucent to opaque in the center when done.

 

HOW TO SAUTE OUR FISH

Sautéing, or pan frying is somewhat similar to stir-frying. Sautéed fish is cooked over medium heat. The fish is browned on one side, and is then turned over to finish cooking on the other side. Try lightly coating fillets with flour, fine cornmeal, breadcrumbs or finely chopped nuts for a crisp outside and tender inside.

Carefully pat the fillets dry to keep any splattering during cooking to a minimum. If desired, lightly dust with a coating of your choice.  Heat a small amount of oil or butter in a heavy skillet over medium heat. Add the fillets and cook until browned.  Turn the fillets and continue cooking until well browned and opaque through the thickest part. A good rule of thumb is to cook fish for 10 minutes per inch thickness.

 

HOW TO POACH OUR FISH

Poached fish is prepared by carefully placing fillets in hot liquid, resulting in highly flavored food with no added fat. Choose your favorite method – simply water or combine with seasonings, herbs, or wine.

Use a broad and shallow pan that fits the amount of fish you plan to cook in an even layer. Be careful not to boil the water.  Place enough liquid  in a broad and shallow pan to completely cover the fillets.  Bring the liquid to a rolling boil and reduce heat until there is movement across the surface, but no bubbling. Add the fillets. Do not cover.  Poach until the fillets are cooked in the center.