Master the Technique

Our top tips for prepping, cooking, timing and pairing fish.

Plan Ahead.
Frozen fish needs to be thawed before cooking. Defrost fish in the fridge overnight or run it under cold water (in its sealed package) for a quicker fix. Soak thicker fish in cold water, allowing about 1 hour for 1 lb (500 g) of frozen fish.
Choose Your Method:
Broil It.
The quick technique of cooking just a few inches from a heat source, broiling works best with thinner fish. It’s also a great method to use with simple toppings such as mustard and herbs, which don’t require any additional cooking time. For an extra-crispy texture, pat the fish dry to remove any moisture before broiling.Steam It.
Baking in parchment paper is a French technique that creates steam to cook the fish. This self-contained packet is great for thicker types of fish; toss in thinly sliced vegetables and aromatic ingredients such as herbs and spices for wonderful flavour. When making a packet, always create a tight seal to keep the steam in. We find it easier to fold one side of parchment over the other and then roll the edges up all the way around.

Roast It.
This method cooks at high heat in a shallow, uncovered pan. Ideal for thicker fish, it browns the outside while keeping the inside moist. Try topping with your favourite fresh ingredients or keep it simple with a glaze – roasting helps to caramelize it beautifully without burning.

Keep Time.
Calculate your cooking time by measuring fish at its thickest point. Allow 8 to 10 minutes per inch (2.5 cm) and 4 to 5 minutes per half inch (1 cm).
Test It.
Check for doneness by using a fork to separate the flesh at its thickest point. Juices should be milky white (clear means it’s not done) and the colour should be opaque. Still not sure? An instant-read thermometer should reach 145°F (60°C).
Match Flavours.
Salmon and rainbow trout pair well with glazes, while milder sole, cod and haddock benefit from added texture (grainy mustard, herbs) and bold additions like fiery tomato sauce, olives and capers.