Fish is a healthier option for protein source, especially for people who have given up red meat or any other meat for dietary or personal belief. Not only is it healthy, as fish contains a lot of omega-3 fatty acids for a healthy heart as well as vitamins and minerals to protect the body against disease and to help with bodily functions. Fish is a very tasty and versatile meat that may be cooked in a variety of fish recipes, and the choices in preparing them are endless. There are literally thousands or of recipes and cooking videos on the internet. Simply searching “baked fish recipes� on Google would give you millions of pages. So when there’s a fresh catch of the day from a recent fishing trip, whip out a cookbook or go online. There may be an easy fish recipe to try out. As fish has such a small amount of connective tissue, it requires very little cooking. If it is overcooked, the flakes fall apart and the fibers become tough, dry and tasteless. There are several ways of cooking fish, but the cooking process should, in general, be short and gentle. Although fillets are more popular, most cooks agree that fish on the bone - as with meat - has more flavor. Frying This is a popular method, and fish can be both shallow-or deep-fried. For both processes the flesh of the fish must be coated with egg and breadcrumbs, batter, flour or oatmeal - to protect the delicate flesh. Usually fillets of fish are cooked in this way. A vegetable oil should be used (if deep-frying, the oil should only be used for fish), but a combination of butter and oil is best and tastiest for shallow-frying.
Grilling This methods is used for whole fish, steaks, fillets and cutlets, particularly oily fish such as mackerel, salmon and trout. The flesh is usually scored with a knife (if the fish is on the bone) to ensure even and thorough cooking. The fish should be dotted with butter to prevent it drying out. The grill should be set at a moderate heat, rather than on high, so that the fish does not dry out. The smaller the fish, the higher the
grill. Line the grill with foil so that the pan and the rack don't have lingering fish flavors. Baking
Fish can be baked whole, brushed with butter or oil, and stuffed; they may be open or lightly covered with buttered foil for protection. They can also be baked in a liquid (milk, sauce, wine or stock).
Poaching This method ensures that the fish remains moist throughout cooking. The fish is cooked in a liquid, such as fish stock, wine, water or milk. which can be flavored with herbs, a little onion or lemon juice. The fish may be cooked on top of the stove in a pan or fish kettle, or in the oven. If the pan is not covered the fish should be basted frequently. The cooking liquid is usually used as a basis for the accompanying sauce. Steaming The fish is cooked in the steam above a pan of simmering water. It should be placed between two buttered plates, or on a plate covered in foil to prevent the natural juices escaping into the water beneath.
En Papillote Fish, whole or in fillets or steaks, can be wrapped up in foil, greaseproof or cellophane with various flavorings (butter, lemon juice, wine, onion, garlic, herbs) and poached, steamed, baked or deep-fried. All the essential flavors and juices are retained making it one of the best ways to cook fish.
Source: 6 Ways of Cooking Fish - Simple and Delicious by Susan Carey