Lowfat Cooking Techniques ~ Cooking Fish and Slimming With Seafood

Fats are frequently added while cooking. In addition to adding flavor, fats provide moisture that conducts heat and helps keep food from burning. Cook slim, instead.

Broiling and grilling are well-suited to almost everything that swims. To keep fish from drying out during cooking, brush with a small amount of lemon juice, a mixture of 1 part lemon juice to 1 part olive oil or a light coating of plain lowfat yogurt with herbs. Position seafood 4 to 5 inches from source of heat and cook 6 to 10 minutes per inch of thickness.

Baking is an easy way to prepare fish. Preheat oven to 425ºF. Coat the baking pan lightly with oil or a non-stick spray product or add a small amount of seasoned water or wine. If desired, add a lowfat sauce or topping-it can help flavor the fish and keep it moist during baking. Bake 6 to 12 minutes per inch of thickness, until it is just opaque throughout.

Poaching is one of the leanest ways to cook fish. Poaching can be done simply in water seasoned with lemon, bay leaves and whole peppercorns. For more flavor, replace all or part of the water with vegetable stock or dry white wine. Using a large, deep, covered skillet, deep pan or fish poacher, add enough liquid to cover fish by about 1 inch. Bring to a boil, reduce heat to a gentle simmer and add fish in a single layer. Gently cook 6 to 10 minutes per inch of thickness until flesh is just opaque throughout. Poached fish is excellent hot or cold.

Steaming, like poaching, adds no extra fat. Any fish or shellfish can be steamed. No special equipment is needed (see steaming article for additional information). Season fish with herbs, or by cooking in combination with seasonal vegetables-either way you pick up lots of flavor without adding lots of calories!

Microwaving is an especially convenient way to cook seafood. Unlike broiling or grilling, no added fat is necessary to keep fish from sticking to the pan or drying out. Cook in a covered dish, or cover with microwave-safe plastic wrap. Place thicker pieces toward the outside, fold thinner fillet ends under to create more even thickness so they won't overcook.

source : simplyseafood.com