3 Ways to Cook ANY Fish
We’re going to go over three different ways to cook your fish. In this recipe, we used orange roughy since it is similar to cod. It is a nice mild white fish. We're going to show you how to steam it, pan sear it, and broil it.
Pan Seared:
Starting off with pan searing, you will want to preheat your cooktop to high. We’re using the Wolf Teppanyaki, but if you are cooking on another surface, you can follow these same steps.
The teppanyaki is fantastic for fish and, all kind of dishes. Anything you want to pan sear in a pan you can do on your teppanyaki. It’s a great entertaining piece for cooking in front of your friends, or with your family. Start by adding 1 tablespoon of olive oil to your cooking surface.
Make sure to cook your fish with the presentation side down, skin side up. The back of the fish will be where the scales and the skin are. For each of these filets, we’ll be seasoning them with ¼ of a tablespoon of salt and pepper, and 2 tablespoons of old bay.
Chef’s Tip: A good tip for pan searing is to make sure your fish is dry. This will prevent sticking and create an even sear.
This should take about 2 minutes on this side before we flip the filet. What we want to achieve is the hard sear. Once we flip it over, we will lower the heat and carry over cook. This pan seared fish is a nice light dish. You could, serve this with rice, you could serve this with a salad, and this could even be a fish sandwich.
The best indication of a quality sear is when you start to see white around the edges. For some added flavor, I’m going to broil some lemons in the right zone, while my fish cooks on low in the left. You want to brown the lemons on one side, then flip them and put the fish on top. For additional richness and glaze, add butter to all of these filets; and for the pan seared, add about 2 tabs of butter.
Then finish it off by topping it with parsley, which will not only give it color, but this brings all of the flavors together. Definitely looks great with the color, great lemon. Pan seared is quick, but also gives you a crisp outside and flakey inside.
Ingredients:
- 1 piece of white fish
- ½ stock of parsley
- 2 tbsp old bay
- ¼ tbsp salt
- ¼ tbsp pepper
- 1 tbsp butter unsalted
Optional:
- 3 Lemon slices
Method:
- Preheat teppanyaki cooktop on high
- Season your fish with salt, pepper, and old bay
- Add butter and parsley on top of fish
- Place the presentation side down on cooktop first (skin side up)
- Cook each side for 3 – 5 minutes or until fully cooked and golden brown around edges
Steamed:
The perforated pan is an essential piece to any steam oven model. The holes are designed to regulate airflow and promote an even cook. You’ll then have your solid pan underneath to catch any drippings. We’re using the Wolf steam oven today. While you’re prepping, you can have your steam oven preheating on the steam setting. We’ll put a piece of lettuce down, but you can use pineapple leaves, or any greens you want. Then add a few lemon slices to the top.
Chef’s tip: The tails on filets will cook much faster. Tuck the tail to create even cooking.
Then add some parsley, but you can use basil or any type of fresh herb. Combined with the lemon, seasonings, and the herbs, this just makes for an amazing piece of steamed fish. As mentioned before, on all of these cuts of fish we’ll be adding some salt, pepper, and old bay. Then add just a little bit of olive oil, and a tab of butter on top. You can skip the butter if you are looking for a lower calorie dish. If you're if you're trying to eat healthy, steaming really preserves all the nutrients; It keeps it very healthy and easy, but you know butter makes it better.
Moving over to the steam oven, make sure to keep your perforated pan on top, and the solid on the bottom. With the steam setting, this should take about eight to ten minutes. From the healthiest standpoint, though, we'll have to look at the steamed version retaining all the nutrients and all the minerals. Great looking fish, too. This will probably be the juiciest one.
Ingredients:
- 1 piece of white fish
- ½ parsley
- 2 tbsp old bay
- ¼ tbsp salt
- ¼ tbsp pepper
- 1 tbsp butter unsalted
Optional:
- 2 leaves of lettuce
- 3 slices of lemon
Method:
- Line your solid tray with the perforated tray for the steam oven
- Lay lettuce and lemon down on the tray first
- Season fish with salt, pepper, and old bay
- Place fish down on top of lettuce and lemons
- Add parsley on either side of the fish and butter on top
- Steam in oven for 8 – 10 minutes
Broiled:
The easiest way to set up for broiling, is to have your rack on roasting pan ready. Similar to the steam setup, the pan underneath the rack allows for airflow and even cooking.
Then add some slices of lemon to sit under this fish for a citrus kick. Make sure to have the presentation side down. To either side of this, add some fresh parsley, and ¼ teaspoon of salt, ¼ teaspoon of black pepper, and 2 tablespoons of old bay seasoning. Chef’s note: Be careful not to add too much oil when broiling so the fish doesn’t flare up too much.
When broiling it’s good to keep these basic tips in mind:
- Broil in the middle rack, not the top. This creates better visibility and even heat on all sides.
- Keep the oven door closed, so heat doesn’t escape (and for overall safety).
This is going to take about 3 to 5 minutes. You can't go wrong with broiling. Gives it a nice, great look as well. It should have a little bit more char on it.
Ingredients:
- 1 piece of white fish
- ½ parsley
- 2 tbsp old bay
- ¼ tbsp salt
- ¼ tbsp pepper
- 1 tbsp butter unsalted
Optional:
- 3 slices of lemon
Method:
- Line bottom of tray with lemon slices
- Season fish with salt, pepper, and old bay
- Add parsley and butter on top of fish
- Preheat oven on broil at 350 degrees Fahrenheit
- Cook fish for about 3 -5 minutes
Three different fish all the same fish; three different cooking methods, three different looks. They all look great, but they will all eat different. Hopefully this helps you figure out which cooking technique you would like to use.
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