Grilling's not the only way to prepare fish. Here are four additional cooking techniques that will help you add more fish to your diet.
You can sauté fish:
Works with any type of skinless fish fillet. First season the fish as desired and add 1-2 tablespoons of extra-virgin olive oil to a skillet. Cook the fish over medium-high heat for 2-3 minutes per side per 3/4 inch of thickness. The thicker the fish, the longer the cooking time.
You can poach fish:
Works best with firm-fleshed fish fillets or steaks. Place 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 onion. Bring the liquid to a simmer over medium heat (do not boil). Simmer fish for 10 minutes or until the center is opaque. Remove the fish with a slotted spatula. You can use the poaching liquid to make a sauce.
You can bake fish:
Lightly coat a baking sheet with cooking spray and arrange with seasoned fish fillets. Bake about 7-10 minutes per 1-inch of thickness. It's not necessary to flip the fish.
You can broil fish:
Works with any type of fish steak. Season steaks and brush with extra-virgin olive oil. Place them in a broiler pan and broil 4-6 minutes on each side or until golden. Allow more cooking time for steaks thicker than an inch.
How do you know whether your fish is done?
Simply test with a fork at its thickest point. Perfectly cooked fish should be opaque and moist, not dry and flaky. Undercooked fish looks raw. 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 avoid overcooking, make sure to thaw frozen fish in the refrigerator — not at room temperature, under warm water, or in the microwave.