How many times have you heard, “ I love fish, and I eat it when I’m out, but I never cook it at home. Not sure how to do it”?
Many times, I predict. There's nothing easier or faster to cook than fish. To offer some guidelines for the timid fish cook, I’ve chosen four recipes that use the most popular and available fish fillets. All but the Fresh Salmon Burgers can be made with any white fish fillet, such as catfish, tilapia and pickerel, or trout. All cook very quickly – usually calculate about 10 minutes per inch (2.5 cm) thickness of fish, and are based on 4 to 6 oz. (125 to 175 g per person) and make 4 servings.
CRUNCHY FISH FILLETS
Mighty tempting are the already skinned and boned fillets of farm-raised catfish, tilapia and rainbow trout. These fillets cook amazingly fast and take well to a crispy coating you can do yourself. No packaged fish fingers needed because it takes just minutes to dip the fillets in the coating, and just minutes to saute them.
1/4 cup (50 ml) all-purpose flour
2 Tbsp. (30 ml) milk
1 large egg
1 cup (250 ml) cornmeal
1/2 tsp. (2 ml) dried herbs such as dillweed or thyme
1/4 tsp. (1 ml) each salt and freshly ground pepper
1 to 1-1/4 lb. (500 to 625 g) boneless, skinless fish fillets
2 Tbsp. (30 ml) canola oil
Quick Lemon Aoli:
1/4 cup (50 ml) light mayonnaise
1/4 tsp. (1 ml) finely grated lemon rind
1 Tbsp. (15 ml) lemon juice
Set out 3 pie plates or shallow bowls. Sprinkle flour into one, whisk egg and milk together in second, and in third, mix cornmeal, herb, salt and pepper. Set out a baking sheet so there's a handy place to put fillets after they're coated.
Dip fish fillets, one at a time, first into flour, then into egg mixture, and finally, into cornmeal, pressing fish on both sides to coat fish evenly.
Heat a large skillet over medium-high heat; add oil and heat just until shimmering. Lay fillets in a single layer in skillet. Fry, turning once, until crispy and golden on both sides, and fillets flake easily when tested with a fork, about 3 to 4 minutes per side.
Quick Lemon Aoli: Meanwhile, stir together mayonnaise, lemon rind and juice.
Serve a dollop with each fillet.
Makes 4 servings.
BROILED GLAZED FILLETS
While this mayo-based glaze is suggested here for salmon or trout, it will work marvels on other fillets as well. Check with the fish monger for the freshest. For thinner fillets, you may need to decrease the broiling time, calculating about 10 minutes per inch (2.5 cm). Here's a trick to evenly cook fillets that taper from thick at the top end to thin at the tail end (don’t they all?); tuck the thin end under to create a piece of evenly thick fish.
1 to 1-1/4 lb. (500 to 625 g) salmon or thick trout fillets
Glaze:
3 Tbsp. (45 ml) light mayonnaise
1 Tbsp. (15 ml) pesto
2 tsp. (10 ml) lemon juice
Arrange fillets, skin side down on a lightly-oiled small rimmed baking sheet.
In a small bowl, stir together mayonnaise, pesto and lemon juice. Spread over top of each fillet. (Make-ahead: Cover lightly and refrigerate for up to 1 hour.)
Broil about 6-inches (15 cm) from heat until glaze is bubbling and golden brown around edges, and fillets flake easily when tested with a fork, about 6 to 10 minutes, depending on thickness of the fillets.
Makes 4 servings.
TIP: If roasting is easier, roast fish at 425F. (220C.) until fillets flake easily when tested with a fork, about 10 minutes.
VARIATIONS: There are so many flavours you can add to 1 to 1-1/4 lb. (500 to 625 g) plain fillets of fish.
- Chinese Black Bean Fillets: Top fillets with a mix of 2 Tbsp. (30 ml) black bean sauce, 1 Tbsp. (15 ml) each lemon juice and liquid honey and 1/2 tsp. (2 ml) grated fresh gingerroot. Scatter finely chopped peanuts over finished fish.
- Hoisin-Glazed Fillets: Top fillets with 2 Tbsp. (30 ml) hoisin sauce mixed with 1 Tbsp. (15 ml) sodium-reduce soy sauce, 2 tsp. (10 ml) sesame oil and a dash of hot pepper sauce. Sprinkle cooked fillets with sesame seeds.
- Ginger and Soy-Glazed Fillets: Top fillets with a mix of 1 Tbsp. (15 ml) lemon juice, 1 Tbsp. (15 ml) sodium-reduced soy sauce, 1 tsp. (5 ml) each liquid honey and grated gingerroot, 1 clove garlic, very finely minced and a dash of hot pepper sauce.
Top cooked fillets with finely sliced green onion tops or garlic chives or snipped chives in season.
- Maple Mustard Fillets: Top fillets with a mix of 2 Tbsp. (30 ml) grainy or smooth Dijon mustard and 2 Tbsp. (30 ml) medium maple syrup with a teeny dash of hot pepper sauce.
FRESH SALMON BURGERS
Often the tail end of salmon fillets are priced lower than centre cuts. The taste is the same, and since the salmon is going to be chopped up for these luscious burgers, why not buy tail pieces instead of the more expensive centre cuts. Ask your fish monger to remove the skin. Slip the burgers into toasted buns and top with a dollop of mayo, a thin slice of sweet Spanish onion and a dice of avocado and tomato. Or, serve with the Lemon Aioli above, and side dishes such as steamed sugar snap peas and quartered Yukon Gold potatoes. For this recipe only 1 lb (500 g) fish is needed.
1 lb. (500 g) skinned salmon fillet
1/4 cup (50 ml) dry breadcrumbs
2 green onions, minced or 1/4 cup (50 ml) finely diced onion
2 Tbsp. (30 ml) minced fresh parsley or coriander
1/2 tsp. (2 ml) Dijon mustard
1/4 tsp. (1 ml) grated lemon rind
1 tsp. (5 ml) lemon juice
1/4 tsp. (1 ml) each salt and freshly ground pepper
1 Tbsp. (15 ml) canola oil
Cut salmon into scant 1/2-inch (1.25 cm) cubes. Place in bowl of a food processor with breadcrumbs, green onion, parsley, mustard, lemon rind, juice salt and pepper.
Pulse just long enough to combine ingredients, about 8 pulses, leaving mixture chunky but holding together.
With damp hands, form into 4 patties, each about 3/4-inch (2 cm) thick. (Make-ahead: Place on waxed paper-lined tray, cover and refrigerate for up to 8 hours.)
Heat a large skillet over medium-high heat; add oil. Heat just until oil is shimmering.
Arrange patties in oil; fry until crisp on bottom and firm enough to turn, about 4 minutes.
Turn and fry until patties are firm, opaque and golden crisp on both sides, about 3 minutes longer.
Makes 4 servings.
Variation: Instead of pan-frying the patties you can broil them on a lightly oiled baking sheet. At the same time, you can toss halved cherry tomatoes in a bit of canola oil and broil them to serve over the patties.
FISH CHOWDER
Any white fish fillet is delicious in a very simple, and very traditional chowder from Atlantic Canada. Make it a whole supper with crusty bread or fresh biscuits.
2 Tbsp. (30 ml) butter
1 onion, finely diced
2 Tbsp. (30 ml) all-purpose flour
3 cups (750 ml) water or fish stock
2 medium-large potatoes, peeled if desired, and diced
1 large carrot, peeled and diced
1 tender stalk celery, diced
1/2 tsp. (2 ml) salt (if using water, if using stock, omit salt until later, if needed)
1/2 tsp. (2 ml) dried crumbled savory or thyme
1/4 tsp. (1 ml) freshly ground pepper
2 cups (500 ml) milk
1-1/4 lb. (725 g) fish fillets, cut into bite-size pieces
Minced fresh parsley or chives, optional
In a large saucepan, melt butter over medium heat. Add onion and fry gently until softened, about 4 minutes. Sprinkle flour over onion; stir to coat onion with flour. Cook stirring for 1 minute.
Pour in water; add potatoes, carrot, celery, salt, if using, savory and pepper. Cover and bring to a boil. Reduce heat and simmer until vegetables are tender, about 15 minutes.
Pour in milk; return to a simmer. Add fish and return to simmer. Very gently simmer until fish flakes easily, about 5 minutes. Taste, adding additional seasoning if desired.
Sprinkle with parsley if available.
Makes 4 servings.
Recipe Dress-Up: If you have any frozen small peeled and cooked shrimp in the freezer, add a handful just before the chowder comes off the heat.
