The Cardinal Rule is don't overcook it - overcooking spoils the flavour and texture of fish. Fish is cooked as soon as it loses its translucent appearance and turns opaque (generally white) all the way through (although increasingly people are choosing to eat certain fish, such as Tuna and Salmon, rare).
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.
When you overcook fish, it can become dry, tough, and lack flavor. 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.
How To Roast Fish In The Oven: So for everyone who has asked just exactly how to cook fish in the oven, good news — this part is also incredibly easy. Roast on high heat: Cook your fish for 18-20 minutes at 450°F, or until it reaches an internal temperature of 145°F and flakes easily with a fork.
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.
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.
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.
450° F = Whole Fish, Fish Steaks & Fillets
If you are baking a whole fish that's been scaled and gutted but has the head and tail attached, cook it at 450° F. Fish steaks and fillets should also be baked at 450° F.
Preheat the oven to 450°F for fillets and steaks or 350°F for dressed fish. Even thickness: Place the fish in a single layer in a greased shallow baking pan (like a baking sheet). For fillets, tuck under any thin edges so they don't cook faster than thicker areas.
Liquid is your friend
Overcooked salmon on its own is perfectly safe and edible (in fact, it's much safer than undercooked salmon), but the texture may leave one wanting ... a glass of water. In addition to the chalky mouthfeel, oftentimes overcooked salmon will also develop bits of opaque white goop on top.
Leave it cooking in the pan a few minutes extra, and you can still count on serving up a totally tender fish dinner. Of course, this doesn't mean you can skip setting the timer or forget about it entirely: A few extra minutes of cooking is no problem, but too long and the fillets will eventually get mushy.
Overcooking the food is one of the most common mistakes when cooking fish and seafood. Overcooked pan-fried fish, unfortunately, is dry, tasteless, and tough. The range is generally 3 to 5 minutes per side. For faultless cooking use your meat thermometer.
Whether you bake fish covered or uncovered is entirely up to you. The basic rule of thumb is that breaded and coated fish should be cooked on an open tray, while fillets and whole fish should be covered for moist and tender results. Fish is the perfect ingredient for baking.
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. Even the richer flesh of salmon and tuna should only be marinated for about an hour.
Slow-roasting makes a beautifully tender, evenly cooked, not-one-bit-dry piece of fish. If you miss the 120-degree, just-starting-to-flake mark and take it out late, 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.
Many people confide to me that they're afraid to cook fish for one reason: They have to flip it over. Turning fish certainly can be tricky because it's so delicate. But if you roast fish, it doesn't need to be turned.
It is also worth noting that while baking is the better option over deep-frying or pan-frying, steaming and poaching are even better than baking in terms of locking in nutrients.
There is no mistake; 200 degrees Fahrenheit or 93 degrees Celsius is the temperature to bake the fish. Like other reviews, I also had a lot of doubt about the low heat at first.
Bake for 15-20 minutes at 200°C, gas mark 6 or until the flesh has turned opaque and is just starting to flake. The cooking liquid can be used to make a sauce to accompany the fish. Poaching produces moist, tender fish. Submerge the cod fillets in a sauté pan with cooking liquid (water/wine/milk).
A good rule of thumb is to cook the fish to an internal temperature of 140-145 degrees. Try the 10-minute rule, which says you should measure the fish at its thickest point, and cook it for 10 minutes per inch, turning halfway through the cooking time.
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. Fresh fish needs little embellishment, for its flavor is as fragile as its flesh.
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.