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.
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.
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.
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:
Email: nfs@uwyo.edu
Extension Educator:Vicki Hayman – (307) 746-3531
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For more information, contact a University of Wyoming Nutrition and Food Safety Educator at nfs@uwyo.edu or Ask an Expert.
Extension Educator: Vicki Hayman – (307) 746-3531
Issued in furtherance of extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture. Kelly Crane, Director, University of Wyoming Extension, College of Agriculture and Natural Resources, University of Wyoming Extension, University of Wyoming, Laramie, Wyoming 82071.
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