5 Easy Ways to Cook Fish

An excellent source of lean protein and heart-healthy omega-3 fatty acids, fish is a natural choice on the South Beach Diet. Not only is fish delicious, it's also versatile — there are a number of healthy ways to prepare it.

Grilling cooks fish fast and keeps it tender, juicy, and flavorful. With a basting brush, lightly coat the fish with a little extra-virgin olive or canola oil so it won't stick to the grill. Then season the fish with your choice of herbs or spices. Fish usually cooks on the grill in a total of 10 to 20 minutes. Depending on the sturdiness of the fish you can flip it or not. Use a two-prong fork to poke the interior of the fish; if the inside is no longer translucent and it flakes easily, the fish is cooked. Add a slice of lemon as a garnish and for a hint of citrus.

Sautéing works for any type of skinless or skin-on fish fillet. First, season the fish as desired. Then heat 1 to 2 tablespoons of extra-virgin olive oil in a large skillet over medium-high heat. Cook the fish, skin side down (if it has skin) for 2 to 3 minutes per side per 3/4 inch of thickness, shaking the pan occasionally while the fish is cooking to prevent it from sticking (shake more frequently if your pan does not have a nonstick coating). Cook the fish until it is no longer translucent and flakes easily. (The thicker the fish, the longer the cooking time.)

This cooking method works best with firm-fleshed fish fillets or steaks. Place the fish in a saucepan or deep skillet and add enough fish stock, water, or wine (on later Phases) to barely cover the fish, along with seasonings of your choice, such as herbs or chopped onions, garlic, or shallots. Bring the liquid to a simmer over medium heat (do not boil). Simmer the fish for 10 minutes or until the center is opaque. Remove the fish with a slotted spatula. You can use the fish stock or water poaching liquid to make a Phase 1 sauce; use the wine poaching liquid to make a Phase 2 sauce.

Baking is a good way to cook almost any type of fish fillets or steaks. Lightly coat a baking sheet with cooking spray. Season the fish fillets as desired and place on the baking sheet. Bake for 7 to 10 minutes per inch of thickness. It's not necessary to flip the fish.

Broiling is ideal for fish steaks. Brush the steaks with extra-virgin olive oil and sprinkle with herbs or spices of your choice. Place the steaks on a broiler-pan rack and broil for 4 to 6 minutes on each side, or until just opaque in the center. Allow more cooking time for steaks thicker than an inch.

To test a fish for doneness, simply pierce with a fork at its thickest point. Perfectly cooked fish should be opaque and flake easily. Salmon and tuna are the exception, as both can be served pink on the inside as long as they are very fresh. Note: To maintain freshness and taste, make sure to thaw frozen fish in the refrigerator — not at room temperature, under warm water, or in the microwave.