Getting tender, flaky fish fillets can be a challenge for home cooks. The fish available at your local New World supermarket has the potential to be tender and delicious, but the cooking method and preparation are key. With the right techniques, you can enjoy restaurant-quality fish fillets from the comfort of your own kitchen.
Selecting the Right Fish
The first step is choosing a fish that lends itself to tenderness. Certain types of fish have naturally tender and flaky flesh. The best choices for tender fillets include:
- Snapper
- John Dory
- Sole
- Flounder
- Cod
- Hoki
Lean, white-fleshed fish like these contain less connective tissue. Their flesh tends to separate into flakes when cooked properly. Fattier fish like salmon and trout are flavorful but won’t have the same flaky texture.
Buying Quality Fillets
Inspect the fish counter closely when purchasing fillets from New World. Look for fillets that are translucent and shiny, with no darkening or drying around the edges. They should have a fresh, mild scent with no strong “fishy” odor. Flesh should spring back when pressed gently. Avoid fillets that are murky, dried out or have a yellowish tinge.
For the best texture, choose thick, center-cut fillets instead of thin tail-end pieces. Thicker fillets hold together better and are less likely to overcook. Have the fishmonger slice fillets into individual serving-size portions for easier cooking.
Proper Storage
Fish is highly perishable, so it’s important to store it properly after purchasing. Follow these tips:
- Place fillets in a colander and rinse under cold water to remove any blood, scales or sliminess.
- Pat fillets dry with paper towels.
- Wrap tightly in plastic wrap or place in a zip top bag.
- Remove as much air as possible and seal the package.
- Place the wrapped fillets in the coldest part of the fridge, either on ice or on the bottom shelf.
- Use the fillets within 2 days for peak freshness.
Thawing Fillets
For best results, fish should be cooked from a fully thawed state. There are a few ways to safely thaw fish fillets:
- Place sealed fillets in a bowl of cold water. Change the water every 30 minutes until thawed.
- Leave wrapped fillets in the refrigerator overnight to gradually thaw.
- Defrost in the microwave using the “defrost” setting if available. Cook immediately after thawing.
Do not thaw fish fillets at room temperature. This allows bacteria to multiply rapidly.
Dry Brining
Dry brining is a technique that enhances tenderness and flavor in fish fillets. To dry brine:
- Pat fillets dry and place in a baking dish.
- Lightly coat all sides with a thin layer of salt.
- Refrigerate for 30 minutes up to 2 hours.
- Rinse fillets under cold water to remove excess salt before cooking.
The salt gently seasons the flesh and causes the proteins to break down slightly, making the fish more tender. Do not brine for longer than 2 hours or the texture may become too soft.
Cook Fish Gently
Cooking with gentle, even heat is crucial for tender fillets. Some easy cooking methods include:
- Pan-frying: Use medium-low heat with a small amount of mild oil. Fry for 3-4 minutes per side until opaque and flaky.
- Baking: Bake at 205°C for 8-12 minutes depending on thickness.
- En Papillote: Bake sealed in parchment paper with veggies and herbs.
- Poaching: Simmer in lightly salted water or broth for 4-5 minutes.
- Steaming: Steam over boiling water for 5-7 minutes.
Avoid cooking fish over high heat, which can toughen and dry out the flesh. Fish is done when it turns opaque and starts flaking easily. Be careful not to overcook.
Add Moisture
Including moisture during cooking also boosts tenderness:
- Top fillets with thick slices of lemon, lime or orange.
- Coat with fresh pesto, herb sauce or salsa.
- Top with pats of butter.
- Wrap in prosciutto or bacon.
- Sear or bake with white wine, broth or juice.
The added moisture prevents the delicate flesh from drying out. Citrus and acidic ingredients like tomato-based sauces also gently “cook” the fish.
Don’t Overhandle
Handle fish fillets gently and minimally during prep and cooking. The more you physically handle fish, the more likely it is to become damaged. Use care when turning and removing from heat. Let fish rest before serving so juices redistribute evenly.
Complementary Ingredients
Serve fish with sides that will complement the tender texture, rather than overpower it:
- Rice, quinoa, couscous or roasted new potatoes.
- Simply roasted, steamed or sauteed veggies like asparagus, green beans or broccoli.
- Salsa, chutney or light vinaigrette dressing.
Avoid heavy cream sauces or rich ingredients that will disguise the delicate flavor of the fish.
Conclusion
With the right prep and cooking methods, you can enjoy restaurant-quality tender and flaky fish fillets from the New World fish counter. Choose lean, white fish, handle fillets gently, and use moderate heat. Include moisture during cooking and serve simply to let the fish shine. Follow these tips and your fish will turn out perfect every time.