How to Cook Fresh Fish

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Fresh fish might seem frightening staring at you from the fresh seafood case at your supermarket, but you should not be taken aback by first impressions. Fish is a high-quality, low-fat source of protein that has been enjoyed for centuries.
If you have never cooked fresh fish, you will be surprised to learn how easy it is. Fish takes less time to cook than red meat or poultry, saving you time in the kitchen. Learn how to cook fresh fish and you will always have a quick weeknight dinner recipe available.

Things You'll Need

  • 1 fresh fish fillet per person Marinade of your choice or salad dressing (optional) Bowl (if using marinade) Parchment paper Oven Baking sheet Stove Non-stick frying pan Cooking spray Spatula Microwave Microwave-safe bowl
  • Put the fresh fish in a bowl, and cover it with the marinade or salad dressing. Let sit for 30 minutes.

  • Remove the fish from the marinade.

  • Cook fish in the oven. Preheat the oven to 450 degrees F. Line the baking sheet with a piece of parchment paper.

  • Place the fish fillet on the parchment paper. Bake in the oven for 8 minutes per inch of thickness or until it easily breaks apart (flakes) with a fork. Turn off the oven and let it stand for 3 minutes.

  • Cook fish in the frying pan. Spray a non-stick pan with cooking spray. Let the pan heat over medium-high heat before adding the fish fillet.

  • Add the fish to the frying pan, and cook over medium-high heat for 2 to 3 minutes per side for fillets less than 1/2 inch thick. For thicker fillets, cook 4 to 5 minutes per side. Turn off the heat, remove the pan from the stove burner, and let the fish rest in the pan for 2 minutes before serving.

  • Cook your fish in the microwave. Place the fish fillet in a microwave-safe bowl and cover. Cook, covered, in the microwave for 2 to 3 minutes, rotating the plate and flipping the fish halfway through cooking. Let the fish rest in the covered bowl for 3 to 4 minutes after microwaving.

Tips & Warnings

  • For all cooking techniques, the fish is done and ready to eat when it is opaque (you cannot see through it) and breaks apart easily with a fork.

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