You can also pre-simmer vegetables like carrots, onions, celery, zucchini or scallions in the broth for a few minutes prior to adding the fish and then cook everything together to a tender mouthfeel. Once boiling, reduce the heat, cover the pan and simmer the fish until it is thawed and easily split with a fork. Season with spices like dill, peppercorns, lemon, bay leaves and fennel then bring to a boil. Take your rinsed frozen fish and place in a mix of vegetable broths, water, or even wine. Poaching frozen fish can be a quick and delicious way to prepare fish. Cook on a low heat simmer until the fish is fork tender. Bring liquid to a simmer and cover the pan with the fish in it. Poor off any liquid accumulated and add liquid broth to a small pan. Once you have mostly thawed your fish, cover it in seasoned flour and slowly brown on both sides in a small amount of vegetable oil. Steam your vegetables the same way until they are tender. Place in a microwave-safe dish, add a small amount of broth or liquid to the dish, place fish in and cover with a lid. Continue steaming until fish is thoroughly thawed and the fish flakes.Įven a microwave can be an excellent way to cook frozen fish. Place in an oven on high heat, or around 450 degrees and cook for 8-15 minutes.Īnother steaming option is to place rinsed frozen fish on a steamer pan/perforated tray and steam with bok choy, onions, leeks, and other vegetables over a pan of simmering water. Then rub the fish with vegetable oil, herbs, lemons or mango salsa, fresh basil and fold into a packet.
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Add vegetables and noodles after you are sure the fish has been thoroughly heated.įish quickly absorbs marinade, usually in under 15 minutes.īest spices to cook with finfish: basil, thyme, tarragon, bay leaf, sage, oregano, paprika, ginger, chili powder, dill, and fennel.Ĭhoose a frozen fish filet, steak or whole fish and place on a lightly oiled piece of foil.
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Add marinate to the fish, then add fish to a lightly oiled wok or non-stick skillet.
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Partial thawing is also useful for adding fish to stir-frys, once the fish thaws enough to cut with a knife, cut the fish into thin uniformed sized strips. Then returned the fish to the oven to continue cooking for 8-15 minutes or until is baked and flaky all the way through. Then rub it in olive oil and bake between 425-450 degrees for 3-5 minutes, remove and add additional marinate and spices. One of the best ways to prepare frozen fish is to rinse it under cold water until it no longer has ice crystals. Cooking time is usually doubled for frozen fish from whatever a recipe states for fresh fish.īut how do you get frozen fish back to that fresh fish flavor?
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You also need to make sure you have a food thermometer, so that you can easily tell when your fish has reached 145 degrees internally to avoid overcooking. Freezer burn causes drying and discoloration of the fish. When buying frozen fish you want to make sure that it has been properly frozen, has a mild fresh odor, limited amount of ice crystals and no freezer burn. But often fresh fish are expensive and need to be quickly used, so frozen fish or flash-frozen fish become a better options. Having fish as a regular part of your diet is associated with reducing the risk of coronary heart disease, and helping maintain mental and visual function. Fish is a popular protein source because in addition to being relatively lower in calories, saturated fats and cholesterol, fish is high in health fats like omega 3's and 6's, and lots of B-vitamins.