For a non experienced cook or chef to cook fish is a challenge . This guide will give you enough information to achieve great results when cooking any fish.
Let`s consider first some safety tips before we getting to cooking
Best temperature to store fresh fish is between 30F and 34F on top of crashed ice, uncovered and in a refrigeration box … if you cannot achieve that at home 😉 just make sure when you buy fish you ask to be packed in ice, store in refrigerator and use it in the next 2 days or freeze for later use.
Types of fat fish that include tuna , salmon , mackerel etc. are best cooked on a method that do not require extra amounts of fats to be added or moist cooking techniques like poaching, use a low temperature when cooking fat fish and do not over cook
Lean fish like: sole , flounder, snapper ect can be cooked on high heats but require the presence of fat to be added . Bake in the oven with added amounts of butter, pan fry or even deep fry.
How to determine when fish is ready cooked
1 When fish is just starting to flake , remove from the heat source and let stand for a minute . Fish will continue cooking, if fish is over cooked and is falling a part as flakes is too late.
2. When fish change color from opaque to a solid color usually white.
3. When used of a fork, fish easy separates in to flakes or come easy apart from bones if are present .
Improper cooking times can result in tough fish because fish is natural tender and by extra heat exposed the protein gets hard.
This is a classic example on how you can cook salmon in a frying pan for best results
Salmon with skin. First you can mark the skin with a sharp knife and place it in a skillet with very small amount of high heat oil, skin down for 30 seconds until the skin is crispy , reduce heat flip on the other side and cook at low temperature until heat is passed trough and fish start flaking.
If you cook salmon without skin start at low temperature and cook trough , high heat will force fat layers and proteins out of the fish when starts to flake resulting in a non presentable dish with white proteins around .
If you cook salmon with skin and want to remove skin do it after the fish is cooked. Skin will come off easy if fish first is cooked because the moisture and the fat present by heating.