Seafood Cooking Methods
  
             
  LOW CALORIE SEAFOOD COOKING Seafoods are inherently low in calories; even the fattiest fish are healthy compared with other protein sources. Lean fish are generally under 100 calories per four-ounce (raw) portion. The primary cause of calorie buildup in seafood dishes is the added ingredients, and/or the cooking method. Poaching and steaming add no calories, while baking or grilling fish wrapped in foil requires few or no added calories. For traditional dry heat cooking methods, seafoods higher in natural oil content require less basting with oil-based sauces than do lean fish. Wine, beer, horseradish, Worcestershire or teriyaki sauce can be substituted for rich sauces, and the many low-cal alternatives to regular salad dressings and other ingredients make it an easy task greatly to reduce the calories involved in cooking delicious seafood dishes.
  
             
  BAKING Baking is an acceptable method of preparation for virtually any form of seafood. The ten minute rule applies at an oven temperature of 450 degrees F, and all but the fattiest species will require brushing with oil or butter or cooking in a sauce or liquid. A healthy variation of this cooking style, called foil baking, involves wrapping the fish in a sealed foil pouch (leaving room for steam to circulate around the fish) and allowing an extra five minutes for heat to penetrate the pouch.  
             
  BROILING/GRILLING Oily fish more than 1/2 inch thick are best suited for broiling/grilling as they require little basting, but covering lean fish with strips of bacon or basting them frequently is acceptable. Live shellfish such as clams or oysters can not be broiled, and fish more than 1 inch thick must be turned when cooked halfway through. The seafood should be placed in a single layer in a broiling pan (a perforated rack that fits over a pan) four inches from the heat source. It is optimal to broil whole fish with head and tail intact.  
             
  FRYING Frying is a method of cooking food in fat, and has three variations: pan frying or sautéing, deep frying, and stir frying. Firm and lean fish are generally best, as oily fish are overrich when fried. Whole fish and thicker fillets or steaks more than an inch thick tend to scorch before they're fully cooked, resulting in burnt, undercooked fish. All seafoods should be coated with breading (coat with flour, then dip in milk, eggs, or both, then cover with crumbs) unless they are to be sautéed in butter.
  
             
  PAN FRYING Pan frying and butter sautéing only require enough oil to cover the bottom of the pan, and a simple dusting with flour should suffice to coat the fish. Slices no more than 1/2 inch thick are ideal, and frozen fish should be at least partially thawed. Cook in oil heated to 375 degrees F until one side is golden brown, turn once and cook until the other side is done.
  
             
  DEEP FRYING Deep frying involves cooking in a deep layer of oil, and requires more coating or battering than pan frying. Frozen breaded portions should not be thawed. There should be just enough oil in the frying vessel to let the fish float, but do not fill it more than half full. The oil should be 375 degrees F, and the cooking time will be about 3 to 5 minutes. (Squid is an exception, only taking 30 to 45 seconds.) Drain fish immediately on paper towels.
  
             
  STIR FRYING Firm textured seafoods are ideal for this method, which involves very little oil and small pieces. Heat oil to 375 degrees F in a wok or other large skillet, and add ingredients in an order relative to cooking time. Stir the food continuously until the fish is cooked and the vegetables are crisp-tender. It is common to add cornstarch and flavorings such as soy sauce or sherry during frying, to form a sauce while cooking.
  
             
  OVEN FRYING Oven frying involves baking breaded fish at a very high temperature to produce a healthier alternative to frying, with a similar taste. Shrimp, scallops, and any finfish can be oven fried, so long as the thickness does not exceed 1 1/2 inches. Dip pieces in liquid (milk or salad dressing will work well), drain, and coat with a crumb mixture. Fish should be placed single-layered in a greased baking pan and baked in a preheated oven at 500-550 degrees F until done. Note that the ten minute rule does not apply, due to the high temperature.
  
             
  POACHING Poached seafoods are cooked in liquid (water, milk, wine and water, or bouillon) that simmers around 180 degrees F, but does not boil. Firm finfish, usually whole or in steaked form, are best. Lobster, shrimp and crab are poached in their shells, while clams, oysters and other shellfish are usually shucked first. Finfish do not need to be coated for poaching, and may be frozen. Smaller fish and steaks can be placed in liquid that is already simmering, while large fish should be started in cool water that is then brought to a simmer. A fish poacher or cheesecloth wrap is helpful for removing the cooked fish, for which the ten minute rule applies. Poaching is one of the healthiest methods of cooking fish, as no oil or butter is used.
  
             
  STEAMING Steaming involves suspending fish over one to two inches of boiling liquid, which is usually water but can also be wine, beer or broth. Any pot can be used, provided it can be closed tightly, and there is some means to hold the fish above the liquid. Steam according to the ten minute rule, and be sure the boiling liquid does not touch the fish. Steam live clams, mussels and oysters until their shells open, using just 1/2 inch of liquid.
  
             
  BARBECUING Thicker cuts and oilier species are preferable, but nearly any form of seafood can be charcoal grilled. Frozen seafoods should be thawed. Baste all barbecued fish with a sauce containing oil. The ten minute rule only applies very vaguely when barbecuing. Different methods of barbecuing include: placing seafood directly on the grating (ideal for whole, filleted or steaked fish, or for most shellfish); using wire racks or baskets (for fillets or fish not firm enough to be placed directly on the rack); covering the grate with foil (good for thin fillets-- remember to make small holes in the foil); wrapping fish in foil (good for soft fillets, also for clambakes) with or without holes in the pouch; and skewering (great for kebobs, strips, raw scallops or shrimp, steamed clams, oysters or mussels, etc.).
 
             
  MICROWAVING Microwave cooking is an excellent way to cook or thaw any form of finfish or shellfish with minimal loss of moisture. Seafood should be thawed prior to cooking, and then cooked at a medium-high to high setting, depending on the oven's wattage. If a recipe calls for a dish to be covered, wax paper or plastic wrap with several slits made in it will do. Generally, microwave cooking requires 3/4 of the liquid, and only 1/4 the cooking time, that is called for in recipes for traditional ovens. The ten minute rule does not apply. Be aware that the molecular vibrations caused by microwaving continue in the food for several minutes after the oven has been turned off, so be careful not to overcook.
  
             
  EN PAPILLOTTE This cooking method involves folding a sheet of parchment or butcher's paper in half and cutting out a half-heart shape twice the size of the fish to be cooked. (The unfolded paper looks like a heart or butterfly; hence the name, derived from the French "papillon," which means butterfly.) Place thin cuts of fresh or thawed fish on the paper and top with butter, seasonings, wine, stuffing, or other ingredients, then refold the paper to envelop the fish. Fold the edges at least twice to form a seal, grease the outside of the pouch, place it on a baking sheet and transfer to a preheated 400 degree F oven. The parchment will puff and brown as it cooks; the ten minute rule applies, with a few extra minutes allowed for heat to penetrate the pouch. When done, slide the bags onto plates and serve immediately. Diners open their pouches at the table, releasing a delicious aroma.
  
             
  PLANKING Planking fish is simply baking fish on a nonresinous, grooved wooden plank. Warm and oil the plank, and then place drawn, dressed, filleted or steaked fish that has been seasoned and buttered on the grooved side of the plank. Bake in a preheated 400 degree F oven, following the ten minute rule. Often the fish is removed just before it's done, surrounded by mashed potatoes, and then broiled until the fish is done and the potatoes are browned. The plank is then garnished with hot vegetables and brought to the table.
  
             
  MARINATING Marinating is commonly used to flavor fish for broiling or barbecuing, but may also be used to replace the need for cooking. The acidic content of vinegar or lemon juice serves to denature the fish proteins, just as heat cooking does. Fish should be marinated in nonmetal containers and refrigerated. Soft-textured seafoods are apt to lose their shape or fall apart in a marinade, so firm finfish and shellfish are best. A popular marinated raw fish dish from Peru, called seviche (seh-veech-ee), involves marinating scallops in layers, alternated with onion rings, flaked red pepper, black peppercorns and a bay leaf. The dish is barely covered with lemon or lime juice and refrigerated for 24 hours, during which time the citric acid literally "cooks" the fish. The seafood is then drained and served in small bowls as an appetizer.
 
             
  Our resource comes from www.seafood.com. The New England Fisheries Development Association is proud to present this new website, designed as a free resource for those looking for reliable information on the seafood industry in New England.
 
             
 
 
             
 
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