Seafood
Cooking Fish
A general rule for baking or broiling fish is 10 minutes
per inch of thickness at 400-450 degrees F, turning
the fish halfway through the cooking time. This rule does
not apply to microwave cooking or frying. Fish less than
1/2-inch thick do not have to be turned. If fish is cooked in
a sauce or foil, add 5 additional minutes to the cooking time.
The cooking time for frozen fish should be doubled. Seafood with low fat content -- like grouper, flounder and tilapia -- should be basted when cooking with a dry heat method such as broiling and baking. Fish is done when the flesh becomes opaque and flakes easily at the thickest part, and most fish will continue cooking for 1 to 2 minutes after being removed from the heat, so plan for this in the cooking time.
Broiling
Place fish, one-inch thick or less, 2-4 inches from the source of heat. Fish thicker than 1-inch should be placed 5 to 6 inches away from the heat. Seafood with low fat content -- like halibut and tilapia-- should be basted when cooking with a dry heat method such as broiling and baking.
Frying
Pan-fry or sauté:
-- Fry fillets in 1/8-inch of oil for 3 to 6 minutes per side or until golden and fish flakes easily. Thickness of fillets will determine the cooking time.
Deep fry:
-- Place fish in single layer in deep kettle or saucepan and cook in enough fat to cover and permit fish to move freely; do not crowd.
-- Generally the temperature of the oil should be 365 degrees F.-- Cook for 2 to 3 minutes or until golden brown.
-- When cooking multiple batches, always allow the temperature of the oil to return to 365 degrees F before adding more fish.
