Cooking fish in 6 easy ways

When's the last time you ate fish? Chances are, you're not eating as much as you should be. Registered dietitian Rosie Schwartz suggests eating fish twice weekly and she's got good some good reasons to back up that recommendation.

When compared to other animal proteins, fish is low in saturated fat and it's a good source of essential fats. "Omega-3 fatty acids offer benefits at every stage of a human's lifecycle, from pregnancy right through to old age," says Schwartz.

Health benefits of fish
Fish also helps a fetus's brain development, it protects against auto-immune diseases for young adults and it fends off slowing brain function in seniors. "Fish also has selenium, which may offer anti-cancer action," Schwartz adds.Fish is fast and easy to cook. The rule of thumb for cooking fish is 10 minutes for every inch of thickness, no matter which of the following cooking methods you're using.

How to grill fish
Cooking fish over a fire is fast and leads to great-tasting results. Ready to add fish to your barbecuing repertoire?

"A whole fish is great on the grill, but you might want to marinate it a little first," says Schwartz. Try sesame oil, ginger and garlic for an Asian flavour or olives, herbs, balsamic vinegar and lemon juice for a Mediterranean style.

Most of the fish you find at the market will work well on the grill but, Schwartz cautions: "If they're very delicate you might want to use a fish basket."

How to broil fish
Broiling is like grilling in reverse because food is heated from the top rather than below. It can be a tastier way to prepare fish because fish sits in its own juices, soaking up concentrated flavours, rather than losing those juices to the bottom of the pan as it would in grilling.

But broiling is not your best option for cooking delicate fish. "A sole will fall apart," Schwartz says. Instead, she recommends broiling sturdier salmon, halibut or cod.

Broiled fish can be better with a little something added. "A leaner or lower-fat fish is good with a combo of low-fat mayo and grainy mustard on top," Schwartz says. And even a little bit of olive oil will make a difference in taste. It's "just some healthy fat," Schwartz states.

Click to continue to learn how to steam, poach, fry and roast your fish to perfection...

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How to steam fish
Steaming is when hot, moist air travels through -- and cooks -- your fish. "You can use a steaming basket, a rack in a wok or you can make a packet, which is called en papillotte," advises Schwartz.

While steaming is a simple way to cook fish, it's not necessarily the best choice for you if you're just learning to like fish. "It's pure fish flavour you're going to get," says Schwartz, who recommends steaming tasty fatty fish such as salmon. If you want to steam halibut, Schwartz recommends adding a little broth or some chopped ginger to give it a little ‘oomph.'

How to poach fish
Poaching fish, cooking it by submerging it in simmering -- and not boiling -- liquid, is best for thicker fillets such as salmon. "The key with poaching is to use flavourful liquids and barely simmer it," Schwartz says, naming wine and lemon juice as good additions to the broth. And don't even think about pouring that broth down the sink when you're done. "You can refreeze fish broth if you strain it through a cheesecloth first and then use it again for poaching a few times before finally using it for chowder."

Fried fish
Pan-frying is a quick way to prepare fish but, if you shy away from pan-frying food for fears of adding fat, Schwartz suggests using a healthy fat and limiting the amount you use.

"A good extra virgin olive oil, slice a couple of cloves of garlic, put the fish in for a few minutes on each side then add some fresh lemon juice, parsley and chopped capers," says Schwartz. "It's a good way to do thin fillets, but will work for all kinds [of fish]."

Oven-roasted fish
If you prefer to put your dinner on and forget about it, try oven-roasting your fish. Schwartz recommends choosing a variety with a thick fillet and adding something for extra flavour. "You can put on different toppings. Maybe some light mayo with grainy mustard and horseradish," she suggests. Place it, uncovered, in an ovenproof dish at 425F.

Fresh fish is best
If you've already added fish to the list of foods you don't like, Schwartz thinks you should try it again, but treat yourself to really fresh fish. "If you're not buying the best quality, it can really turn you off." Be sure to cook fresh fish the day you buy it or the day after, at the latest.

And Schwartz encourages you to cook more than you need. "Always make enough for another meal. Don't waste a cooking opportunity." You can use leftover fish cold in a salad or a sandwich the next day and you've eaten your recommended fish intake for the week.

Start cooking fish now with one of 10 fabulous fish recipes!

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