Appetite for Knowledge

Fishing For Flavor

Many times, fish and seafood of all kinds are made special by the addition of a flavorful sauce. The addition of a flavorful sauce transforms shrimp, scallops, or any kind of fish into a fancy meal. Making sauces is an art because it has to be carefully created to bring out the delicate flavors of the fish while enticing the palate without being overpowering. A delicate fish sauce should complement a fish dish without dominating it.

The Secret

Fish varieties with less fat than salmon have delicate flavor and flesh that can break down and dry out when they are exposed to heat for too long. The secret to cooking all fish is using high heat for as short a period of time as possible. Starting with the fish at slightly cooler than room temperature, fry, sauté, bake, or grill it in a preheated, very hot pan or grill. Poached fish is cooked in liquid so it will not dry out. However, it can break apart if it is in too much liquid for too long a time. Sometimes, the seafood is cooked in the sauce rather than simply served with a sauce. This is the case with one of my all-time favorites, shrimp scampi.

Don’t Overcook It!

There is no secret about cooking fish properly: it is all in the timing! The most common mistake people make when cooking fish is overcooking it. Fish is done when the flesh begins to turn from translucent to opaque or white and feels firm but still moist — it should be just ready to flake. Cooking fish until it flakes easily risks turning it tough and dry. If you remove fish from the heating source before it becomes translucent all the way through, it will retain its moisture and remain tender. Take care not to overcook it.

Nutrition

Fish is a low-fat, high-quality protein. Fish is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium. Fish is easy to prepare, so try these recipes!

Written by Vicki Hayman, MS, University of Wyoming Extension Nutrition and Food Safety Educator

Sources:

Reviewed: January 11, 2024

Print Recipe

Sweet and Spicy Citrus Tilapia

Course: Main Course

Servings: 4 servings

Ingredients

4 6-ounce tilapia fillets
cooking spray
1/2 tsp paprika
1/2 cup fresh orange juice about 1 orange
3 tbsp fresh lime juice
1 tbsp brown sugar
1 tbsp extra-virgin olive oil
2 tsp lower-sodium soy sauce
1/2 tsp salt
1/2 tsp ground cumin
1/4 tsp black pepper
1/4 tsp ground red pepper
2 cloves garlic crushed

Instructions

Arrange fish in a single layer in a shallow roasting pan coated with cooking spray.
Combine orange juice and next 9 ingredients; pour over fish. Let stand 15 minutes.
Preheat broiler.
Sprinkle fish with paprika; broil 15 minutes or until desired degree of doneness.
Serve immediately.

Print Recipe

Halibut with Lemon Caper Sauce

Course: Main Course

Servings: 4 servings

Ingredients

2-3 tsp olive oil
4 6-ounce halibut fillets (or another mild, firm fleshed white fish) skinless
sea salt and freshly cracked pepper
3 tbsp flour
1/3 tbsp chicken broth
1 medium lemon zest and juice
1 tbsp butter
3 cloves garlic minced
2 tbsp capers drained and rinsed
1 tbsp fresh parsley chopped

Instructions

Heat the oil in a large skillet over medium heat.
Season both sides of the halibut then dredge in flour then place directly into the hot skillet. Cook halibut until golden, about 3 minutes. Carefully flip the fish over and cook until golden but being careful not to overcook. Place on a plate and loosely cover with a tin foil tent.
Add a drizzle of olive oil to the pan then add the garlic; cook, stirring constantly, for 1 minute.
Deglaze the skillet with the chicken broth, lemon juice, and zest. Add capers and parsley then cook until the sauce reduces a little bit. Taste the sauce and season with sea salt and freshly cracked pepper, if needed.
Pour the sauce over the fish and serve immediately.

Print Recipe

Salmon with Mustard Dill Sauce

Course: Main Course

Servings: 4 servings

Ingredients

1 1/2 lbs. salmon fillet, cut into 4 pieces skin and bones removed
1 tbsp fresh lemon juice

Dill Sauce

2 cloves garlic pressed
1 tbsp Dijon mustard
2 tbsp fresh lemon juice
1/4 cup chicken broth
1 tsp honey
1 tsp fresh dill chopped
salt and pepper to taste

Instructions

Preheat broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source.
Press garlic and let it sit for at least 5 minutes.
Rub salmon with 1 Tbsp. fresh lemon juice, salt and pepper.
Using a hot pad, pull pan away from heat and place salmon on hot pan. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly (7 minutes per inch of thickness). Test with a fork for doneness. It will begin to flake when it is cooked. Salmon is best when it is still pink inside.
To make the sauce, add garlic to a stainless steel skillet and stir for half a minute. Add mustard, lemon juice, broth, honey, salt and pepper. Cook on high heat for a minute to reduce slightly and then add dill.
Pour sauce over salmon and serve.

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Email: cvh@uwyo.edu

Extension Educator:

Joddee Jacobsen, Program Leader

Community Vitality & Health
Extension Educator

(307) 235-9400
jjacobsen@natronacounty-wy.gov

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