The Supermarket Gourmet

by Buck Reed

Cooking Fish It’s Good For You

After being assured that we made it to another spring with summer around the corner, it’s time to revisit the cooking that will be favorable to this time of year. I like fish. Not only does it taste great this time of year, but it can be cooked quickly with very good results.

First of all, most fish are high in nutritional value. If you are watching your weight or improving your diet, the American Heart Association recommends that you eat at least two meals that include our waterbound friends.

Most people might think that the fattier fishes would be bad for you, but those people would be so very wrong. Most fatty fishes are rich in Omega-3 fatty acids, which research suggests is good for the heart and the brain. Research also suggests that eating fish rich in omega-3 fatty acids and other nutrients seems to be better for the heart than just using supplements.

Choosing how you cook your fish can also determine how it will impact you nutritionally. Obviously, grilled, pan seared, or baked is better for you than battered and fried (and since temperatures are getting warmer, you might not gravitate toward the latter way of cooking your fish anyway).

When cooking your fish, you can use the Canadian Cooking Method. This method calls for 10 minutes of cooking time for every inch of thickness to the fish, turning it one time during cooking. But a good technique is to stick a knife into the center, pull it out and touch it to your wrist. If it is hot to the touch, your fish is done.

One of my favorite cooking methods is to flavor some mayonnaise with herbs or spices, cover the fish and top off with breadcrumbs—works with Italian or Panko breadcrumbs, thus bridging the gap between Europe and Asia. Cook in the oven until done, and serve with your choice of sauce. Never has anything been so easy, and you still get some great—dare I say, gourmet—results.

So don’t be afraid of cooking fish at home because the results could be a healthier life. And if you are eating out and you are not very hungry, ask your server if you can have just the one Mahi.