4/12/2023 0 Comments Microwave fish fillets![]() Before you start cooking, line the grill pan with foil to prevent lingering fish smells. ![]() This is a very quick and easy way to cook fish.Take care when unwrapping the parcel as hot steam is released. The baked parcel will be splattered brown from the wine and fish juices.Seal the fish in the paper parcel by twisting both ends of the paper to enclose the fish and form a parcel.Sprinkle with some fennel seeds, top with a lemon slice and a dill sprig (optional). Open up the greaseproof paper and place your fish steak on top.Pour over a little wine and leave to soak for 1 hour push the paper down in the wine occasionally. Cut greaseproof paper into a 26cm square and scrunch together in a small bowl.This method of cooking works well with salmon, cod and gurnard toss in a few prawns and scallops for deluxe seafood parcels. Sealord’s frozen fillets (dory and ling) are also ideal. Fresh red and blue cod, gunard, snapper, hapuku, hoki and salmon are perfect for this type of cooking.Fillets and steaks will take between 15-25 minutes. I use Essential Cuisine fish stock it has no added salt and is 99% fat-free. Place fish fillets in a shallow dish with fresh herbs, seasoning and a splash of white wine and fish stock.Gently prod it with the prongs of a fork: when the flesh will flake easily, the fish is done. Test the fish when it begins to look opaque. Fish is fully cooked when the colour turns from translucent to opaque (usually white). Properly cooked fish is moist, tender to the bite and full of flavour. Steaks and fillets will cook very quickly. One of the worst things you can do to fish is over-cook it. Healthy ways to cook fish Cooked to perfection Rewrap the fish loosely in a plastic bag and store it in the coldest part of the refrigerator. To store fish, remove it from its wrappings, rinse it under cold water and pat it dry.Oily fish goes off more quickly than white fish because the oils oxidise, causing the flesh to go rancid. Fish is generally best eaten within 24 hours of purchase.If buying frozen fish, choose solidly frozen fillets in undamaged packs.If buying fish pre-packed from the supermarket, check the sell-by date.Remember, you can ask to have the skin removed. ![]()
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