A general rule for baking or broiling fish is 10 minutes per inch of thickness at 400-450° F, turning the fish halfway through the cooking time. This rule does not apply to microwave cooking or frying.
Fish less than 1/2″ thick do not have to be turned.
If fish is cooked in a sauce or foil, add 5 additional minutes to the cooking time. The cooking time for frozen fish should be doubled.
Seafood with low fat content – like grouper, flounder and tilapia – should be basted when cooking with a dry heat method such as broiling and baking.
Fish is done when the flesh becomes opaque and flakes easily at the thickest part. Most fish will continue cooking for 1 to 2 minutes after being removed from the heat, so plan for this in the cooking time.
- Place fish, 1″ thick or less, two to four inches from the source of heat.
- Fish thicker than 1″ should be placed five to six inches away from the heat.
- Seafood with low fat content – like grouper, flounder and tilapia – should be basted when cooking with a dry heat method such as broiling and baking.
- Pan-fry or sauté
- Lightly dust with flour.
- Fry fillets in 1/8″ of oil for 3 to 6 minutes per side or until golden and fish flakes easily.
- Thickness of fillets will determine the cooking time.
- Place fish in single layer in deep kettle or saucepan and cook in enough fat to cover and permit fish to move freely; do not crowd.
- Generally the temperature of the oil should be 365° F.
- Cook for 2 to 3 minutes or until golden brown.
- When cooking multiple batches, always allow the temperature of the oil to return to 365° F before adding more fish.
- Preheat gas or electric grill. Start the fire about 30 minutes before cooking when using a charcoal grill.
- Fish is best grilled over a moderately hot fire and on a surface that has been well oiled.
- When coals are white-hot, spread out in a single layer. Adjust the grill height to 4″ to 6″ above the heat.
- Use indirect heat for a whole fish.
- Firm-textured fish – like grouper, shark, swordfish and amberjack – grill well.
- When cooking kebabs put foods with the same cooking time together, as seafood cooks quickly.
- Always marinate seafood in the refrigerator.
- Always discard marinade that contains raw juices from product which may harbor bacteria.
- When marinade is needed for basting set aside a portion of the marinade before adding raw seafood.