Lean, white-fleshed fish is mild-flavored and high in protein.
Given their low fat content (5 percent or less), bass, cod, flounder, pollock, rockfish, snapper, sole and other lean varieties provide high-quality nutrition.
But their lack of fat also means they can easily dry during cooking. Using moist-heat cooking methods -- poaching, steaming, braising or baking in parchment paper or foil -- and avoiding overcooking help keep lean fish succulent and flavorful.
The Canadian Department of Fisheries' recommends 10 minutes of cooking time per inch of thickness. According to the U.S. Food and Drug Administration, fish is safe to eat when the center of the thickest part registers 145 degrees on a cooking thermometer. In the absence of a thermometer, check to see whether the fish is cooked through by inserting a pointed knife into the thickest part of the fish. The fish is done when the flesh is opaque and pulls away from any bones that are present.
Estimated cooking times for fish are approximate at best because cooking methods and other factors affect how quickly fish cooks. To avoid overcooking, check fish for doneness (using a thermometer or the opacity test) before the end of the estimated cooking time.
SEA BASS BAKED IN TOMATO-CHILI SALSA
Makes 4 servings
The homemade salsa keeps the fish moist while cooking down into a thick, tasty sauce.
1 pound fresh tomatoes, peeled and chopped, or one 28-ounce can crushed tomatoes with puree
1 cup olives, drained
½ cup diced cucumber (optional)
1/3 cup chopped green onion
1 tablespoon minced jalapeno or serrano chili
1 tablespoon minced cilantro
3 tablespoons olive oil
1 tablespoon red wine vinegar
1 teaspoon minced garlic
¾ teaspoon salt
4 to 8 dashes hot-pepper sauce, or to taste
Pinch of freshly ground black pepper
2 pounds sea bass fillets
Prepare salsa by combining tomatoes, olives, cucumber (if used), onion, chili and cilantro in a large glass bowl. Mix well. Stir in oil, vinegar, garlic, salt, hot-pepper sauce and black pepper. Cover and let stand at least 1 hour at room temperature or refrigerate overnight for flavors to blend.
Preheat oven to 375 degrees.
On a clean work surface, lay out 2 pieces of heavy-duty aluminum foil about twice the length of the fish fillets, arranging the top piece crosswise over the bottom piece. (If the fish is in several pieces, prepare 2 foil packages, if desired.) Measure and note the thickness of the fish, estimating 10 minutes of cooking time per inch of thickness.
Place fish on top of the foil and cover with the salsa. (If using more than one packet, split the fish and salsa between the packets.) Bring corners of foil together to form a tightly closed packet to prevent the cooking juices from spilling out. Leave an inch or more of space (for air) between the top of the package and the fish.
Place foil packets on a rimmed tray. Bake 10 minutes for each inch of thickness of the fish or until fish is opaque throughout.
Serve fish, accompanied by the sauce, on warm plates.
PER SERVING: 368 calories; 43 g protein; 8 g carbohydrates; 1 g fiber; 17 g fat (3 g saturated); 93 mg cholesterol; 866 mg sodium
MOROCCAN BAKED FISH
Makes 6 to 8 servings
In this North African recipe, the fish bakes in a hot, spicy cooking sauce called charmoula, made with fresh cilantro, garlic and lemon juice with cumin, paprika and cayenne in a base of olive oil. Use cayenne sparingly unless you have a high tolerance for very hot foods. For even bolder flavor, marinate the fish in the charmoula sauce and refrigerate it, covered, for at least 2 hours or overnight. Then bake the fish in the marinade, basting the fish as it cooks. Couscous or rice goes well with this dish.
3 pounds firm lean fish fillets
4 large potatoes, peeled, roasted, thinly sliced
1 tablespoon olive oil
2 green bell peppers, seeded, sliced
2 large tomatoes, sliced, or 1 can (15 ounces) diced tomatoes with juices
Salt and pepper to taste
Charmoula Sauce (recipe follows)
1 lemon
Preheat oven to 425 degrees. Lightly oil a 9-by-13-inch baking dish.
Measure thickness of fish and calculate estimated cooking time.
Place roasted potato slices in prepared baking dish.
Heat oil in heavy large skillet over medium-high heat. Add bell peppers and saute until peppers soften. Top potatoes with sauteed green peppers, then tomatoes. Arrange fish over vegetables. Lightly salt and pepper the fish. Top with Charmoula Sauce. Add a generous squeeze of lemon juice.
Bake until fish is opaque throughout, figuring 10 minutes for every inch of thickness.
PER SERVING: 392 calories; 37 g protein; 30 g carbohydrates; 3 g fiber; 14 g fat (3 g saturated); 85 mg cholesterol; 536 mg sodium
CHARMOULA SAUCE
Makes about 1½ cups
½ cup chopped cilantro
½ cup chopped parsley
5 garlic cloves, finely chopped
5 tablespoons lemon juice
1½ teaspoons salt
1 teaspoon paprika
1/3 teaspoon ground cumin
Pinch of cayenne pepper, or to taste
½ cup or more olive oil
Combine cilantro, parsley, garlic, lemon juice, salt, paprika, cumin and cayenne. Gradually whisk in enough olive oil to make a thick sauce.
