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Learn to Cook: Broiled Fish

Seafood can be mystifying territory for us land dwelling creatures.

Well, let’s get one thing settled right now: cooking fish at home can be very easy!

One of the best things about cooking seafood is its versatility — it can be grilled, broiled, poached, baked or cooked in a pan.

We’ll help you learn how to broil fish and then you can expand your horizon.

Broiled Fish with Citrus and Herbs

Get the health benefits of fish and the budget benefits of cooking at home by using these simple instructions.

Feel free to substitute with other ingredients such as water and lemon juice or white wine for the orange juice, dried dill weed for the herbs, and capers or toasted crushed nuts or seeds for the olives.

3/4 cup 365 Everyday Value® Orange Juice

1/2 minced shallot

1/4 tsp dried tarragon

4–6 oz mild fish fillet(s) such as sole, tilapia or arctic char

1/2 tsp extra-virgin olive oil

Salt and ground black pepper, to taste

3 chopped pitted Kalamata olives (optional)

Combine juice, shallot and tarragon in a small saucepan and simmer until thickened, 15–20 minutes; cover and set aside.

Heat broiler. Sprinkle both sides of fish with oil, salt and pepper. Place on a foil-lined baking sheet and broil 5–6" from heat, just until fish is opaque and flakes easily with a fork, about 5 minutes per half inch of thickness.

Use a wide spatula to transfer fillet to serving plate, spoon sauce on top and sprinkle with olives.

Hungry for More?

See? There’s no need to fear cooking fish! Here are a few tips to help as you try other fish recipes.

  • Seafood steaks or fillets thicker than ½” should be turned over halfway through cooking time. Fish less than ½” thick does not need to be turned.
  • When grilling or pan frying, place fillets skin side down (the skin will remove easily after cooking).
  • If fillets are rolled or stuffed, measure temperature at the thickest point to determine doneness.
  • Add five minutes to the overall cooking time for fish that is covered in a sauce or wrapped in foil.
  • Double your cooking time if starting with unthawed, frozen fish.

Now try these cooking methods and recipes:

Poaching: Simmer fillets or steaks in stock using a pan with a lid to retain heat. Turning is not necessary. Baste occasionally by spooning stock over the fish.

Try Poached Halibut with Ginger and Cilantro.

Grilling: Place steaks or fillets on an oiled grill over medium-hot coals. If covered, cook without turning. If uncovered, turn halfway through cooking.

Try Grilled Chili-Garlic Swordfish and Bok Choy.

Try Baked Southwestern Tilapia.

Baking: Preheat oven to 450°F. Bake uncovered, basting if desired.

Pan Sautéing: Heat a small amount of marinade or oil in a heavy skillet and add the fish. Turn thick fillets or steaks halfway through cooking.

Try Salmon with Sautéed Swiss Chard.

 Do you have a favorite, simple way to cook fish? Let us hear about it!