Best way to cook

Nutritional value: High in protein, vitamin B6 and B12

Pan-frying

You can choose to fry your fish as is or cover it in flour or breadcrumbs. Using the extra coating will give your fish more texture and body. If you’re going to dip it in flour, soak the fish in a bowl of milk for 3 to 5 minutes, before covering it in flour or breadcrumbs. This will help the coating stick to the fish.

Get your pan ready for frying by pouring a few tablespoons of vegetable oil into it. You can also use clarified butter which will taste great on the fish. Heat the pan until the oil slides around easily. You can splatter a few drops of water in the pan – if the water sizzles, it’s ready for your fish. Place the fish flesh side down in the pan – the side you’ll be presenting to your diner (the non-skin side).

Once your fish is in the pan, slide a spatula gently underneath to prevent it from sticking. Cook the fish for 3 to 4 minutes on one side and then flip it. Fish usually cooks for 10 minutes per inch of thickness. Use a wide spatula to prevent breaking the fish. Cook for another 3-4 minutes or until the flesh turns pearly white and flakes easily with a fork. Carefully lift it out of the pan and serve immediately.

Grilling
Grilling fish gives you a great advantage as you have complete control over the temperature. Always coat your fish with oil or fat to prevent sticking. As you’re heating your grill, cover the grate loosely with aluminium foil. The intense heat will cause any residue to dissolve, starting the cleaning process for you. This also minimizes sticking.

Blast the heat to 288°C. Remove the aluminium foil. Using a grill brush, scrape the grate clean. Fold a few sheets of paper towels into a small pad, dip them in oil using tongs and rub over the bars of the grate until it looks glossy.

Choose fillets that are thick and sturdy for grilling and can stand up to the intense heat of a live fire. Cut your fish into portions that have an even thickness to ensure you don’t have any dry or undercooked parts. Coat your fish with some olive oil, salt and pepper and place it skin-side down and diagonally on the grill.

This makes it easier to flip the fish as it’s lying on an angle. The fish will take 8 minutes to cook through per inch of thickness, taking about 3-5 minutes per side. Reduce the heat to medium, cover the grill and let it cook. When cooked properly, the meat will be firm to the touch, flake easily with a fork and appear opaque all the way through.

Poaching

Poaching is an easy way to cook fish quickly. First rinse the fish and pat dry with paper towels. Place the fish in a large saucepan and add enough poaching liquid to the pan to cover the fish. The simplest is to use water as your liquid and add a little lemon juice, garlic, onions, herbs and spices. You can also use some dry white wine, vinegar, broth and milk.

Bring the poaching liquid to a simmer over medium heat and cook the fish for 10 minutes or until the center of the fish seems opaque and it flakes easily when poked by a fork. It’s important not to bring the fish to a rolling boil – keep it at a simmer. When the fish is done, remove it from the liquid with a spatula. Serve the fish hot, out of the poaching liquid with a sauce of your choice.

Ingredients

  • 118 ml extra-virgin olive oil
  • 1 sprig rosemary leaves (fresh, stripped and finely chopped)
  • 91 kg steak (marlin)
  • 59 ml extra-virgin olive oil
  • 1 onions (large, minced)
  • 317 grams cherry tomatoes (halved)
  • 2 ears corn kernels (cut from cob)
  • 2 cloves garlic (minced)
  • 1 sprig rosemary leaves (fresh, stripped and finely chopped)
  • 2 tsps kosher salt (or to taste)
  • Salt
  • Black pepper

Method

  1. To make the marinade, place 1/2 cup olive oil and 1 sprig of rosemary into a resealable plastic bag. Add the marlin steaks, seal the bag, and turn gently to evenly coat the fish. Refrigerate for 1 hour.
  2. Preheat oven to 230 °C
  3. Pour 1/4 cup olive oil into an oven-safe 10 inch skillet. Stir in the onion, cherry tomatoes, corn kernels, garlic, 1 sprig of rosemary, and kosher salt.
  4. Place skillet in preheated oven, and cook until vegetables are soft, 20 to 30 minutes.
  5. Preheat an outdoor grill for high heat. Lightly oil grate, and set 4 inches from the heat.
  6. Place the fish on the preheated grill, and season with salt and pepper to taste. Cook, turning once, until fish is opaque and flakes easily with a fork, about 5 minutes each side depending on thickness. Place the fish on a serving platter, and top with corn and tomato relish

 

*Recipe provided courtesy of Yummly

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