Fish in Agriculture: Buying, Storing, and Cooking Techniques

Fish is an excellent source of protein and other nutrients. The fats in fish, especially fatty fish like salmon, tuna, and mackerel, help prevent heart disease and can aid in preventing diseases like Alzheimer’s and strokes. Buying, storing, and cooking fish is not difficult; it requires only a little knowledge.

Types of Fish in Culinary Use

There are two main types or varieties of fish:

i. Oily Fish: Round in shape, e.g., herring, mackerel, sardine, salmon.

ii. White Fish: Some are flat (e.g., plaice, lemon sole) and some are round (e.g., haddock, hake).

Guidelines for Buying and Storing Fish

Fresh fish should smell sweet, reminiscent of standing at the ocean’s edge. Any fishy or strong flavors indicate the fish is past its prime; it should not be purchased.

Whole fish should look as if just pulled from the water; bright eyes and firm flesh are signs of freshness. Fish fillets or steaks should be firm and bright-looking, with no brown spots or discoloration.

Fresh fish should be stored in a refrigerator for only a day or two due to its perishability. If it cannot be used within that time, wrap the fish well in freezer paper and freeze it.

Unless living near a coast with a reliable supply of freshly caught fish, most fish purchased will be sold frozen. Keep it frozen until ready to cook. Fish can be thawed in the refrigerator, under cold running water, or in the microwave. Cook it as soon as it is thawed.

A great trick: thaw frozen fish in milk! Place the frozen fish in a bowl, cover with fresh milk, then cover and let it stay in the refrigerator overnight. The fish will have a wonderful fresh-caught taste. Discard the milk after the fish thaws.

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Methods of Cooking Fish

There are many common methods used to cook fish; the most popular are described below. One important point about cooking fish: leave it alone! When placing fish in a pan or on a grill, let it cook undisturbed for 2-4 minutes before touching it. The fish will develop a nice crust and release perfectly when ready to turn.

1. Boiling Fish

Boiling is rather wasteful, as much of the nutrients and juices of the fish never less than 5 percent and up to 30 percent are lost in the water. To minimize this loss, place the fish in absolutely boiling water containing plenty of salt, which seasons and retains nutrients.

Wash the fish well in cold water, rub with salt, wrap in a cloth, and drop into the boiling water; add a slice of onion and allow to simmer gently for ten minutes per pound of weight.

Carefully lift out, drain, and unfasten the cloth. Garnish boiled fish with parsley and lemon slices, and serve with boiled potatoes or potato balls, lettuce with French dressing, or cucumbers, and either sauce Hollandaise, shrimp or oyster sauce, or plain drawn butter in a sauceboat.

From cold boiled fish, leftover fish cutlets, deviled fish, creamed fish, salad, or croquettes can be made.

2. Steaming Fish

Steaming fish is far more economical than boiling. A simple steamer consists of a cylinder with a perforated bottom that replaces the lid of a saucepan. Keep the saucepan supplied with boiling water until the fish in the upper compartment is cooked; about twenty minutes usually suffice, or until the fish easily separates from the bone.

This process results in far less nutrient loss. Garnish the same as boiled fish. Large fish are typically boiled or steamed.
A bamboo steamer is a great investment for this method. To steam fish, place water or stock in a large saucepan and add seasoning ingredients, such as lemons or ginger.

Bring the liquid to a simmer, place the fish in the steamer, and set over the simmering water. Avoid letting the liquid boil, as this cooks the fish too quickly and risks overcooking in seconds.

3. Broiling Fish

Broiled fish can be delicious, especially if seasoned well before cooking. Preheat the broiler before adding the fish. Ensure the fish is 4-6 inches away from the broiler and watch carefully. Thinner fillets (1/2 inch) likely do not need turning; thicker fillets (1 inch) should be carefully turned halfway through cooking.

Scale, split down the back, wash, dry, and dust the fish with salt and pepper. Fold the thin middle portion to ensure even thickness and place on a wire broiler. Brush butter on the flesh side and hold near a clear fire until nicely browned, then turn and brown the skin side.

Slowly broil the flesh side for twenty minutes at a distance of six or eight inches from the fire, raised on bricks or a broiler stand, then broil the skin side for ten minutes, taking care not to burn it. Baste with butter and serve immediately.

For gas stove broiling, prepare the fish as above, place in an iron baking pan, and lightly grease with butter when hot. Place the fish skin side down and baste. For oil stove broiling, heat the oven thoroughly, prepare the fish similarly, and place in a long baking pan over a strong flame.

When hot, add butter, place the fish skin side down, baste with butter, sprinkle with salt and pepper, and cook near the top of the oven for half an hour, basting once or twice. Serve when brown.

4. Grilling Fish

Sturdier and fattier fish, such as grouper, salmon, tuna, swordfish, and shark, grill beautifully. Ensure the grill is clean and lightly oiled before adding the fish. Leave the fish alone to develop a crust and release when cooked.

For delicate fillets, use a grill basket to simplify grilling. Remove the fish from the basket quickly to prevent sticking. For thinner fillets, place a sheet of heavy-duty foil on the grill and cook the fish on it. Avoid covering the grill, as the cover traps smoke and overseasons the flesh.

5. Microwaving Fish and Shellfish

The microwave oven cooks fish well if a few rules are followed. Rotate the fish halfway through cooking to ensure evenness. For uneven fillets, fold thinner parts under to achieve uniform thickness. Allow standing time as per the recipe to finish cooking.

Arrange fish fillets or steaks, thickest parts to the outside edges, in a shallow microwaveable dish large enough for a single layer. Cover tightly and microwave on HIGH as directed in the table below or until the fish flakes easily with a fork.

For shellfish like scallops and shrimp, cut large scallops in half and rinse shrimp. Place in a microwaveable dish, cover tightly, and microwave on HIGH as directed or until scallops are opaque and shrimp are pink.

Microwaving Fish and Shellfish

Fish/ShellfishAmountTimeStand Time

Fillets, 1/2 to 1/3-inch thick	1 pound	5 to 7 minutes, rotate dish 1/2 turn after 3 minutes	2 minutes
Fillets, 1/2 to 1/3-inch thick	1 1/2 pounds	7 to 9 minutes, rotate dish 1/2 turn after 4 minutes	3 minutes
Steaks, 1 inch thick	1 pound	5 to 7 minutes, rotate dish 1/2 turn after 3 minutes	3 minutes
Steaks, 1 inch thick	2 pounds	8 to 10 minutes, rotate dish 1/2 turn after 4 minutes	3 minutes
Scallops, sea	1 1/2 pounds	6 to 9 minutes, stir after 4 minutes	3 minutes
Shrimp, peeled and deveined	1 pound	6 to 8 minutes, stir after 3 minutes	3 minutes
Shrimp, in shells	1 pound	5 to 7 minutes, stir after 3 minutes	3 minutes

6. Roasting Fish

Baking at high oven temperatures above 400°F concentrates fish flavors and caramelizes surface sugars for superior taste. Season the fish with preferred spices before roasting.

7. Poaching or Simmering Fish

Poaching involves simmering fish in liquid. Use a shallow frying pan wide enough to hold fish without overlapping. Barely cover the fish with liquid, such as water or milk, and season with salt, herbs, or spices.

Cover the pan and simmer. Serve poached fish as a main course, in casseroles, or chilled and flaked for cold dishes. Use a flavored liquid called court bouillon, incorporating aromatic herbs or vegetables.

Ensure the liquid does not boil, as boiling overcooks the fish exterior.
Poaching suits whole fish (e.g., salmon, trout), certain cuts on the bone (e.g., salmon, cod), and fillets, whole or portioned (e.g., haddock, lemon sole).

8. Cooking Fish in a Crockpot

Most Crockpot recipes call for adding fish toward the end of cooking. At high temperatures, 1-inch pieces cook in about half an hour. Follow recipe instructions carefully.

9. Baking Fish

Baking is one of the easiest ways to cook fish. Follow recipe instructions for cooking, covering, and standing times. Open the fish at the gills, draw out the intestines, and clean the inside. Stuff with a mixture of breadcrumbs, butter, parsley, beaten egg yolk, salt, and pepper, and sew down the head firmly.

Alternatively, make gashes down to the bone two inches apart, fill with larding pork, dust with breadcrumbs, pour a little water and butter over, and bake like a fowl for an hour or more with frequent basting. Lift out carefully with a fish slice and garnish with lemon slices and watercress.

For bluefish, serve with tomato sauce or a sauce made from the baking pan gravy, mixed with catsup, brown flour, lemon juice, and sherry or Madeira.

For carp, clean, wash with vinegar, let stand for fifteen to twenty minutes, fill with bread stuffing, sew down the head, brush with egg, cover with breadcrumbs, and place in a granite pan with chopped onions, parsley, water, Worcestershire sauce, and anchovy sauce.

Bake in a moderate oven for an hour with frequent basting. Use the pan liquor for sauce, adding butter, flour, boiling water, lemon juice, salt, and pepper.

10. Sautéing Fish

Use a small amount of olive oil and preheat the pan for perfect sautéed fish. Let the fish cook undisturbed for 2-3 minutes to develop a crust. Avoid crowding the pan; cook in batches if necessary.

For thin fillets, cook over medium-high heat for 2-3 minutes, turn, cook for another 1-2 minutes, then remove from heat to let residual heat finish cooking. For thick fillets, cook 5-6 minutes on the first side, reduce heat to medium, and cook 4-5 minutes longer.

11. Frying Fish

Frying refers to immersion in oil or fat at 360°F. Well-clarified beef dripping is best; lard is the worst, as it makes fish greasy. Olive oil or coconut-based products are good alternatives. Small fish or cutlets of larger fish are typically fried. Wash, clean, and dry the fish.

Brush with beaten egg, cover with fine breadcrumbs, and place in a wire frying basket. Heat the oil until a breadcrumb browns in half a minute, then fry until browned and crisp. Drain on blotting paper and serve on a folded napkin, garnished with lemon and parsley.

12. Cooking Fish En Papillote

Cooking fish in parchment paper or foil retains moisture, concentrates flavor, and protects delicate flesh. Follow folding and cooking instructions carefully. Packets can be cooked in the oven or on the grill.

General Cooking Guidelines

Fish generally takes 10 minutes to cook per inch of thickness. Check for doneness at 7-8 minutes to avoid overcooking, except for steaming, where checking should begin at 7 minutes. These techniques ensure flavorful, well-prepared fish dishes.

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Best Fish Recipes for Culinary Inspiration

1. Mexican Fish Packets: Cooking en papillote concentrates flavors in this recipe.
2. Microwave Salmon with Orange Sauce: Uses butter, nutmeg, and orange juice for a flavorful sauce.
3. Crockpot Salmon with Caramelized Onions and Carrots: Low, moist heat produces tender, flavorful salmon.
4. Lemon Salmon Pasta: Features lemon, leeks, bell peppers, and dill weed in an easy one-dish meal.
5. Grilled Mahi Mahi with Vegetable Slaw: Cooks perfectly on a dual-sided indoor grill or standard grill.
6. Grilled Dilled Salmon: A simple four-ingredient recipe with lemon and fresh herbs.
7. Spinach Rice Fish Rollups: Uses spinach, rice, and cheese to stuff thin fillets, cooked in the microwave.
8. Tuna Artichoke Kabobs: Can substitute swordfish or halibut in this unique recipe.
9. Red Snapper Veracruz: Features onion, salsa, tomatoes, and olives for a hearty dish.
10. Orange Roughy with Red Peppers: A simple four-ingredient recipe full of flavor.
11. Curried Fish Fillets: Coated with lemon juice and curry, finished with a chutney grape sauce.
12. Veggie Fish Skillet: Halibut fillets seasoned with dill, lemon, onion, and tomatoes.
13. Oven Fried Fish Fillets: Bread crumb coating creates a crisp crust.
14. Salmon Fillet with Avocado Sauce: A colorful, flavorful dish cooked under the broiler.
15. Grilled Fish with California Sauce: Uses tomato, avocado, and vinaigrette for a fresh taste.
16. Crockpot Fish Chowder: Packed with vegetables, keeping fish tender in moist heat.
17. Tangy Glazed Fish Fillets: Features horseradish, mustard, and lemon juice.
18. Roasted Salmon Fillets: Concentrates flavors for a perfect presentation.
19. Mustard Grilled Salmon Salad: Ideal for summer or fall entertaining.
20. Fish Fillets with Mushroom Sauce: Baked with a creamy mushroom sauce.
21. Grilled Swordfish with Tomato Salsa: Can use tuna or salmon steaks.
22. Tomato and Cheese Fillets: A simple microwave recipe with customizable cheese.
23. Poached Salmon Fillets: Delicate cooking method for moist, tender fish.
24. Orange Roughy en Papillote: Features a white sauce with thyme, bell pepper, and mushrooms.

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