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Seafood 101 - The Basics Cooking seafood is fast, and best of all it's easy. These simple techniques will open up a world of seafood flavor. Just follow the 3 easy steps and these helpful tips Broiling, Steaming, Baking, Sauteeing, Poaching, Stir-Frying, Grilling We recommends these types of seafood for broiling: Broiled Seafood is cooked in the oven, directly under the heating element. Preheat the broiler before putting the seafood in the oven. Place the rack 3-4 inches from the element. Broiling cooks seafood quickly, but be careful to keep it moist during cooking so that it does not dry out. Try marinating more delicate fish (those with less natural oil) to keep it moist during cooking. Fish with a higher fat content, like salmon, sea bass, bluefish, tuna, shark and swordfish are all good choices for broiling.
We recommends these Seafoods for steaming: Steamed seafood 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 the seafood.
We recommends these Seafoods for baking: Baking is a method for cooking seafood quickly at a high temperature. Bake in a preheated oven at 450oF. Measure the fish at the thickest part, and cook for 10 minutes per inch thickness, or until the fish is cooked in the center. Cooked seafood turns from translucent to opaque when done. Baking actually requires very little or no added fat, another ideal choice for healthy eaters. Easy ways to keep the seafood moist during cooking include coating with seasoned breadcrumbs, lightly brushing with olive oil or melted butter, or topping with thinly sliced vegetables.
Clearwater recommends these Seafoods For Sautéeing: Sautéing, or pan frying is somewhat similar to stir-frying. Sautéed seafoods are cooked over medium heat. The seafood is browned on one side, and is then turned over to finish cooking on the other side. Try lightly coating the seafood with flour, fine cornmeal, breadcrumbs or finely chopped nuts for a crisp outside and tender inside. Try using a skillet with a non-stick surface to avoid using a lot of fat for cooking.
We recommends these Seafoods for Poaching: Poached seafoods are prepared by carefully placing seafood in hot liquid, resulting in highly flavored food with no added fat. Choose your favorite – simply water, or combine the water with seasonings, herbs, fish stock or wine. Use a broad and shallow pan that fits the amount of seafood you plan to cook in an even layer. Be careful not to boil the water!
We recommends these Seafoods for stir-frying: Stir frying cooks small pieces of food in a pan over high heat. Because the food cooks very quickly, don't forget to stir constantly to cook evenly and avoid sticking. Avoid stir frying delicate fish, because it will fall apart during cooking. Also avoid overcrowding the pan, or the food will release liquid and poach rather than fry; cooking in batches alleviates this. Either a wok or a large skillet is ideal.
We recommends these seafoods for grilling: Grilling is a fun, low fat way of cooking with heat and direct contact. Because most fish contain relatively little fat, marinating or brushing lightly with oil before placing on a grill is also recommended. This maintains moisture inside the seafood and prevents it from sticking to the grill. To keep the fish from sticking to the grill, oil the grate before adding the fish. Fish Steaks: Marinate the steaks, or lightly brush with oil. Place directly on the grill and cook for 5-7 minutes, or until cooked. Fish is cooked when it turns from translucent to opaque in the center. Fish Fillets: Fish fillets are more fragile than steaks. To prevent them from falling apart during cooking, the should be carefully cooked in a grilling rack or in foil. Fillets with the skin left on one side can be cooked directly on the grill. Lightly oil the grill and fish. Cook until done, basting frequently. Cooking Time: Measure the fish at the thickest part. Be sure to include the stuffing or rolling. Cook for 10 minutes per inch thick. Fish Fillets and steaks can be marinated prior to cooking. Fillets with skin should be cooked skin side down to deep the flesh form drying out. Steaks and fillets can be cooked directly on the grill; lightly oil the grate before adding the fish. Thin or delicate pieces can be cooked on foil set on the grill, or wrapped in foil, lettuce leaves or corn husks before cooking. Smaller seafood can also be cooked on racks to prevent them from falling through the grill during cooking. Try threading scallops or shrimp on skewers, alternating with vegetables, for a fun appetizer. Cook 2 – 3 minutes, basting occasionally. Turn over and cook an additional 2-3 minutes or until done. Scallops are done when they turn from translucent to opaque in the center. Mussels In The Shell: Lay the shells directly on the grill. Cook 3-5 minutes, or until the shells open wide. Throw away any whose shells do not open. Be very careful when removing the shells from the grill. The liquid that you will find inside is scalding. Frozen seafood should be thawed before grilling, so that the oil, marinades, or spices will be absorbed. | |||||||||
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