March 25, 2010

Fabulous No Fuss Fish

1 Comments

INGREDIENTS

Tips:
DRY the fish thoroughly with paper towel so it will brown.  If fish was frozen, this is very important.
LEAVE the fish alone while it’s browning.  Let it be for the full 2 minutes.
FLIP the fish so the brown side is on top.  While steaming, the underside will brown just a bit.
TRAP the steam from the hot fish with a tight fitting lid and remove from heat and No peeking!

MASTER RECIPE:
You can use this technique for any medium-firm to firm textured fish, either steaks or fillets.  Some the work well are tilapia, hake, perch, sea bass, cod, halibut, salmon, swordfish and sturgeon.

2 tsp. canola or unrefined/organic coconut oil (I used)
4 fish steaks or fillets about 1” thick-4-6 oz each

1) Heat oil in large non stick skillet or cast iron skillet over medium-high heat until very hot (in order to brown/sear), about 3 minutes.  Season fish with salt and pepper.  Put in pan and cook until golden brown, about 2 minutes.

2) Turn fish (you would top with the herbs here if you want-see note below) and cover pan with tight-fitting lid.  Remove pan from heat and let fish steam until just done, about 10 minutes.

You can also flavor with herbs, if you like, by topping each piece with a couple of thyme sprigs or one rosemary sprig.  The steaming intensifies the herb flavor so the fish is imbued with it.  You can do the same thing with lemon slices.  I used thyme on salmon fillets and it was great!

Perfectly cooked fish:

Thickness:  Browning:  steaming:
1/2 inch 1 minute 5 minutes
3/4 inch 2 minutes 8 minutes
1 inch 2 minutes 10 minutes
1/1/4 inch 2 minutes 12 minutes
1 1/2 inch 2 minutes 14 minutes

DIRECTIONS

JOI'S NOTES

Recipe Source: Unknown (But likely an old gem from Joi's recipe box)

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