Discover the ease of cooking with fish, a versatile protein that promises quick and delicious meals. Always aim to source the freshest fish to maximize flavor and quality, though seasonal and geographic variations can pose a challenge. With the right approach, you can enjoy delightful fish dishes with minimal fuss, making it a staple in your culinary repertoire.
Tips & Tricks
- Buy fish filets that are bright in color and look fresh. If possible, smell it before making a purchase.
- The fastest way to thaw frozen fish is in a bowl of cool running water. Once it’s thawed, it will take several sheets of paper towels to absorb the extra water. If you skip this step, your fish will turn into mush once cooked due to the excess water in the flesh.
- Always cook fish fast and over high temperatures. This guarantees a firm and juicy flesh.
- Flat fish (flounder, whiting, or tilapia) cook faster than round fish (salmon or mahi mahi).
- Keep in mind that sockeye salmon is leaner than Atlantic salmon and requires less cooking time.
Seasoned Fish
Servings: 4 People
Calories: 469kcal
Ingredients
- 2 lbs skinless Salmon, Cod, Mahi Mahi, Tilapia, Flounder, or Whiting
- 2 tbsp Savory Cajun Seasoning or favorite all-purpose seasoning
- 2 tbsp Avocado oil or cooking spray
Instructions
- Evenly season both sides of fish fillets with seasoning. Flat fish (tilapia, flounder and whiting) will cook faster than round fish (salmon, cod and Mahi mahi).
Oven:
- Preheat oven to 425°F and bake on a foil or parchment lined baking sheet sprayed with cooking spray or 2 tablespoons of oil, for 8 minutes for salmon, and 6 minutes for flounder.
Skillet:
- Heat 1 tablespoon oil a large skillet over medium heat, once hot, add two fillets and cook salmon for 3 minutes on each side until cooked through. If you’re using a flat fish cook for 2 minutes per side. Repeat with remaining fillets.
Air-Fryer:
- Spray air-fryer basket with cooking spray, add salmon fillets, spray with cooking spray and air-fry at 400°F for 8 minutes. Cook whiting for 6 minutes, flipping halfway.
Notes
Tips & Tricks:
- Buy fish filets that’s bright in color and looks fresh. If possible smell it before purchasing.
- The fastest way to thaw frozen fish is in a bowl of cool running water. Once, its thawed it will take several sheets of paper towels to absorb the extra water. If you skip this step your fish will turn into mush once cooked because of the extra water in the flesh.
- Always cook fish fast and over hot temperatures. This guarantees a firm and juicy flesh.
- Flat fish (flounder, whiting or tilapia) cooks faster than round fish (salmon or mahi mahi).
- Keep in mind that sockeye salmon is leaner than Atlantic salmon and requires less cooking time.
Nutrition
Calories: 469kcal
