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How to cook fish

For fish cooked to perfection, use our step-by-step guides.

How to crumb fish steaks or fillets

Step 1 Pat fish dry with paper towel. Dip fish first in flour to coat lightly and then in beaten egg.

Step 2 Place crumbs on a flat plate. Dip fish in crumbs and toss to cover evenly.

Step 3 Place fish on a non-stick baking tray covered with greaseproof paper and bake for 20-25 minutes until golden brown at 180°C or 190°C, depending on the recipe.

Recipe idea: Fish with lemon, herb, olive and parmesan crumb

How to pan-fry fish steaks or fillets

Step 1 Pat fish dry with paper towel. Season with salt and pepper, chilli flakes or herbs.

Step 2 Heat a non-stick pan with a little oil spray until hot. Add fish to hot pan and cook for a few minutes until the base of flesh turns from transparent to white.

Step 3 Use a fish slice to turn fish over. The surface should be lightly golden. Cook for a few more minutes until this side becomes white on the base and sides.

Recipe idea: Pan-fried fish with lemon-dressed greens

How to cook fish in parcels

Step 1 Pat fish dry and season with salt and pepper. Cut 4 x 40cm square sheets greaseproof paper and place a piece of fish in the middle of each sheet.

Step 2 Top fish with chosen flavourings.

Step 3 Scrunch paper in to seal filling, using string to tie the scrunched in edges together and form the parcel. Bake in oven at 180°C for 20-25 minutes.

Recipe idea: Thai fragrant fish parcels

Baked fish

Recipe idea: Italian-style baked fish

Cooking times for white fish

Based on 150g portion

  • Pan-frying: 2-4 minutes each side depending on fillet or steak thickness.
  • Baking: 20-25 minutes at 180°C/190°C depending on the recipe.

How do I know it’s cooked?

To check if your white fish is cooked, use a fork to break into the fish. If it’s ready, the fish will have lost its translucent colour and the flesh will have turned white right through. It will flake easily but still be moist.

First published: Jan 2015



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