SBD Daily Dish email 3/31
Easy, Tasty Ways to Cook Fish

Don't know how to cook fish except on the grill? As South Beach Diet® followers know, fish is rich in heart-healthy omega 3s, so it's worth learning other tasty ways to prepare it so you can enjoy it often. Here are four other cooking techniques that are so simple, they can help you add more fish to your menu.

Sautéed fish fillets:
Try this method for any type of skinless fish fillet. First, season the fish with salt and pepper, as desired, and heat a skillet with 1 tablespoon of extra-virgin olive oil. Cook the fish over medium-high heat, 2 to 3 minutes per side, for every 3/4-inch of thickness. (The thicker the fish, the longer the cooking time.)

Braised fish fillets:
This preparation style requires cooking in a liquid, such as broth, white wine, clam juice, or water. First, heat some extra-virgin olive oil in a skillet over medium-high heat, then add the liquid and any seasonings and bring to a simmer. Add the fish fillets, cover, and cook for 3 minutes on both sides. (Again, a fish thicker than 3/4 inches will require a longer cooking time.)

Baked fish fillets:
Grease a baking sheet with extra-virgin olive oil and arrange with fish fillets seasoned to taste. Bake at 350°F for about 7 to10 minutes for each inch of thickness. It's not necessary to turn the fish.

Broiled fish steaks:
Broiling works best with any type of fish steak. Season the steaks to taste and brush with extra-virgin olive oil. Place them in a broiler pan and broil, 4 to 6 minutes on each side or until golden. Allow more cooking time for steaks thicker than 1 inch.

How do you know if your fish is done? To test for doneness, poke with a fork at its thickest point. Perfectly cooked fish should be opaque and moist, not dry and flaky. Undercooked fish looks raw. Salmon and tuna are the exceptions, as both can be served rare on the inside as long as the fish itself is very fresh. Note: To maintain freshness and avoid overcooking, make sure to thaw frozen fish in the refrigerator (not at room temperature), under warm water, or in the microwave.