Overcooking is the most common mistake most people make when they cook fish. It's also the worst, since fish that's left in the pan too long turns tough, dry, and tasteless. Cook times vary for different types of fish, but in general, you want to stay in the range of 3 to 5 minutes per side.
Cook it for too long and the flesh goes floury and loses its elasticity. This means it's important to keep a sharp eye on times and temperatures.
Fish that seems tough when you bite into it is probably overcooked. As it moves from done to "overdone," the flesh continues to firm then shrinks, pushing out moisture, which evaporates and leaves the fish dry and chewy.
The rule 10-Minute Rule or Canadian Cooking Method is simple: cook fish for 10-minutes per inch of thickness. Then, flip the fish only once, halfway through the cooking time. Whether you plan to follow a recipe or not, start by measure the thickest part of the fish with a clean ruler.
Here's a foolproof method of cooking perfect fish every time: the 10 Minute Rule: Cook your fish at 10 minutes per inch of thickness. And that's it. This works whether you're grilling, broiling, steaming, frying or baking your fish.
The best way to tell if your fish is done is by testing it with a fork at an angle, at the thickest point, and twist gently. The fish will flake easily when it's done and it will lose its translucent or raw appearance. A good rule of thumb is to cook the fish to an internal temperature of 140-145 degrees.
A general rule is to cook a fish 10 minutes for each inch of thickness. The 10 minute rule should not be used for deep-frying or microwaving fish. The fish should be cooked until it has reached an internal temperature of at least 145ºF.
Unlike meat, fish and shellfish do not need to be "tenderized" by cooking. In fact, overcooking toughens seafood and makes it dry out because its natural juices are lost. Remember, if your immune system is compromised in any way (see above), it is important to cook all seafood and protein-based foods.
Beware the temptation to overcook… that lovely fillet of halibut can become tough and dry faster than you think. Always err on the side of undercooking your fish; as a matter of fact most people enjoy fish that is still a little translucent in the center.
Because it's lean and relatively quick-cooking, the line between just-right and dry, overcooked fish is really quite thin — especially with baking and grilling.
Don't overcook fish. Cooking fish at too high of a temperature or for too long of a time toughens it, dries it out and destroys the flavor.
Slow-roasting makes a beautifully tender, evenly cooked, not-one-bit-dry piece of fish. If you miss the 120° F, just-starting-to-flake mark, it will still be good—even carryover cooking after taking it out of the oven won't outrun you, because there isn't much velocity behind it.
The fish will come out unevenly cooked and even mushy. The oil will seep into the food, which will dilute the flavor and make it unappealing. Right – The smart way to drain the excess oil from your fried seafood is by using a cooling rack (the same thing you use to cool off baked goods).
If fish flesh sits in acidic ingredients for more than 30 minutes, the acid will begin to denature the delicate protein, and you'll have a mushy fish when it's cooked.
Fish is delicate and can easily overcook.
If you check it and it isn't quite ready, don't cook it for too much longer before you check it again. Wait another minute or so and then see if it's finished.
Overcooked fish loses its natural moisture, which can result in a dry and chewy texture. The proteins in the fish also begin to tighten, which can make the fish tough and rubbery.
To reduce the risk of illness caused by eating fish, the CDC recommends not eating raw or undercooked fish or squid. When broiling, boiling or cooking seafood, an internal temperature of at least 145 degrees Fahrenheit (about 63 degrees Celsius) needs to be reached to kill anything dangerous lurking beneath the skin.
Undercooked fish resists flaking and is translucent. If your fish is undercooked, continue heating it until it's done. But remember, fish cooks fast, so check it often.
As the omega-3 gets overheated, the fatty acids begin to break down, meaning you may end up with significantly less omega-3 in your meal. One study from India examined the omega-3 content in fried tuna. Researchers found that a shocking 70 to 85 percent of the EPA and DHA omega-3s were destroyed in the frying process.
It's easy to accidentally overcook seafood, especially small shellfish—like shrimp and mussels—and thin fish fillets. The texture can also turn out mushy if it is too saturated with water.