We all know that fish is good for us. The fats in fish, especially oily fish like salmon, tuna and mackerel are thought to help prevent heart disease. We know we should eat more fish to get all those heart-healthy omega-3s right?
Well if your like me and have a tendency to forget to defrost a fillet ahead of time, then here are some ideas for turning any frozen fish into a hot meal.
FISH-from the freezer to plate in 15 minutes:
Preheat broiler to medium heat
Rinse the seafood under cold water to remove any ice glaze; pat dry
Brush both sides of fish with high oleic vegetable oil (olive, canola, safflower). (Avoid butter, sunflower or corn oil as they may burn)
Place the seafood on a spray-coated broiling pan or foil-lined baking tray
Cook for 12 - 15 minutes
Cook for 4 minutes before seasoning with spices
Only turn over portions that are very thick
Remove from the heat just as soon as the seafood is opaque throughout
Source: CookItFrozen.com
If you buy fresh fish, here are some tips:
Smell it.
Fish should smell fresh and mild: you should feel that you're standing at the ocean's edge. Any fishy or strong flavors means the fish is past its prime
Look at it.
Whole fish should look as though it was just pulled out of the water;
A fish's eyes should be clear and bulge a little (except for a few naturally cloudy-eyed fish types, such as walleye or pike).
Fish fillets or steaks should be firm and bright looking, with no brown spots or discoloration.
Buy fish that is refrigerated or properly iced. Fish should be displayed on a thick bed of fresh ice that is not melting. Fish should be arranged with the bellies down so that the melting ice drains away from the fish.
Source: NOAA Fisheries Service
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