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How To Cook Fish Using An Oven
Techniques for Oven Cooking
The three basic methods for oven cooking fish are baking, broiling and oven frying. Any fish can be cooked in an oven, but some of these methods work better than others for specific kinds and cuts of fish.
BAKING. This technique is used most often for oily fish because they’re not likely to dry out. But lean fish can also be baked if you marinate them first, coat them with crumbs or sauce or bake them in a small amount of liquid, which is then used for basting.
Other ways to conserve moisture are to bake the fish in a covered pan or wrap it with aluminum foil, vegetable leaves or oiled baking paper. These techniques also help retain flavor.
You can bake steaks, fillets or whole fish. The latter are often stuffed to add flavor and keep them moist. The baking temperature and time depend on the thickness. Fish more than 3 inches thick are usually baked at 325 to 375°F; fish less than 1 inch, 400 to 450°F. As a rule, bake 10 minutes per inch of thickness.
BROILING. This high-heat cooking technique browns the fish more than baking does, adding extra flavor. The fish are placed on a broiler pan that has been sprayed with non-stick vegetable cooking spray or brushed with vegetable oil. Adjust the oven rack so that the surface of the fish is 4 to 6 inches below the broiling element; cook for approximately 6 to 8 minutes per inch of thickness (slightly less under a gas broiler). If the fish are more than 3/4 inch thick, they should be turned over after about half the cooking time and broiled on the other side or cooked at a greater distance from the broiling element.
Broiling is an excellent way to cook fatty fish, such as lake trout, because much of the fat drains into the broiler pan. You can also broil lean fish, but they may dry out unless you keep them farther from the heating element and baste them periodically with butter, margarine, vegetable oil or a marinade.
The technique works best with steaks or fillets, but whole fish can also be broiled if you slash the sides as shown at right. Because of the intense heat, you must watch the fish closely as it broils, lowering the oven rack, if necessary, so the outside doesn’t overcook before the inside is done.
OVEN FRYING. With this technique, you get the flavor and crispness of panfried fish without a lot of fuss. Just leave them in the pan until they’re done. Oven frying works best with fillets.
The fish is prepared the same way as for panfrying. Dip it first in an egg and milk mixture, then dredge it in flour, cornmeal or any seasoned coating mix.
Place the prepared fish in a heated pan with 1/8 inch of vegetable oil. Turn the fish over to coat both sides with oil. Cook in the oven without turning for 10 minutes per inch of thickness.
UTENSILS for oven cooking include (1) broiling pan with rack; (2) baking pan or roaster with 2-inch sides for oven frying; (3) large spatula, for handling whole fish;(4) glass baking dishes; (5) deep-dish pie plate; (6) baster; (7) casserole; (8) porcelain enamel or (9) teflon-coated baking pans and (10) heavy-duty foil.
BROWN baked steaks or fillets by basting them with pan juices and then placing them under the broiler for one or two minutes.
PLACE a whole fish on a piece of heavy-duty foil before baking. Remove from oven; cool slightly. This way you can pick up the foil and remove the cooked fish in one piece.
POUR 1/4 to 1/2 inch liquid, such as fish stock, wine, beer or vegetable juice, into the broiler pan before broiling. This adds moisture and flavor during cooking.
SLASH whole fish on both sides before broiling. Cuts about 1/4 to 1/2 inch deep ensure that the fish will cook through evenly.
Besides oven cooking, you might want to try out some other method to cook fish, such as steam or smoke fish. Take a look at Smoke Salmon Ceviche recipe and you could have this healthy dish at home as well.
