Poaching, steaming, baking, broiling, sautéing, microwaving are excellent low-fat cooking methods, if you do not add high-fat ingredients.
- The general rule is 10 minutes per inch of thickness, at the thickest part of the fillet or steak, at 400-450 degrees F.
- If fish is cooked in parchment, foil or a sauce, add 5 minutes to the total cooking time.
- Fillets less than 1/2 inch thick do not need to be turned during cooking.
- Fish cooks quickly. Do not overcook.
- Fish is done when the flesh becomes opaque and flakes easily when tested with a fork.
- Marinate in your favorite salad dressing prior to cooking.
- Broil, bake, steam or microwave, then cube and add to pasta or salad greens for a delicious salad.
- Broil or grill with lime-butter and seasoned salt.
- Oil the grill to prevent fish from sticking.
- Add leftover fish in broken pieces to salads, soups or sauces.
- Nutritional values for approximately 4 ounces (114 grams) of raw, edible portions
- Calories 120
- Calories From Fat 20
- Total Fat 2 g
- Saturated Fat 0 g
- Cholesterol 50 mg
- Sodium 40 mg
- Total Carbohydrates 0 g
- Protein 24