How to Tell if your Fish is Cooked
Cooking a Fish Fillet
Here we’re just going to talk about a fish fillet - there is so much choice in the type of fish fillets you can get now you can use the tips below for any of them.
Whatever fish fillets you’re going to cook, you can allow about 10 minutes of cooking time per inch of thickness of the fish at medium heat, whether you’re frying it on the pan, grilling it or cooking it in the oven.
The flavour will improve if you take the fish out of the fridge 5 or so minutes before cooking, to bring it to room temperature.
Firstly, run your hand down the fillets to see if you can find any “pin” bones - tiny bones that sometimes remain after filleting. They are easy to take out - even easier with a clean tweezers.
Generally it is a good idea to season the fish with salt and pepper on both sides before cooking it.
To pan fry a Fish Fillet
Pat the fish dry before frying it on a pre-heated heavy bottom frying pan. If the fish has skin on, cook it skin side down first and only turn it over once. You can fry it in just a little oil - butter is lovely to add to the pan when you turn it. It gives a lovely golden colour. Feel free to dust the fish fillets in a little flour before frying.
To bake a Fish Fillet
stick it in the oven at 200º C / 400º F on a tray - lined with grease-proof paper or tin foil if you want to reduce washing up time. You can add lemon slices or lemon juice, a little white wine or some herbs like thyme before cooking too if you fancy it. If you close up the tin foil, with lemon juice and/or wine in it, the fish will steam as well as bake and the flavour will be well infused into the fish.
To grill on the barbecue or cast iron grill on the hob - pre-heat the grill to about 200ºC / 400ºF. Oil the seasoned fish to make sure it doesn’t stick too much to the grill. Cook for about 6 - 8 minutes per side, flipping once.
Check the fish at the minimum time buy sticking a fork in it at the thickest part - pull out a little of the flesh. It should look opaque and be a little flaky. If you have a meat thermometer - use that and if it has got to 62.8º C (145ºF) it’s cooked.
Let the fish rest and relax for a few minutes before serving.