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Steaming, Poaching, and Braising Fish

These three cooking methods, which call for no additional fat, are the lightest and healthiest ways to prepare fish.

Steaming

Steaming -- setting fish over simmering water -- allows fillets of white-fleshed fish like cod and halibut, as well as small whole fish like sea bass, to retain their delicate flavor. You do not need an expensive steamer; a wok with a wire rack and cover works fine -- and you can even steam the fish right on the plate you will serve it on.

Poaching

The term poached refers to foods that are gently cooked in water or broth at the barest simmer. Poaching firm-fleshed fish in a liquid flavored with vegetables and herbs provides a rich, fat-free broth that can be served with the fish or reserved to use as a soup base.

Braising

Braising is similar to poaching but involves a browning step before the addition of liquid to finish cooking the fish. Browning involves cooking food quickly over high heat, giving it an appetizing golden color and a rich, concentrated flavor.

Our Favorite Healthy Fish Recipes:

Plate Steamed Red Snapper

Cilantro Ginger Halibut

Halibut Poached in Fennel Broth

Whole Poached Salmon

Poached Salmon with Beet Relish

Braised Flounder with Chinese Cabbage

 

Comments (1)

  • DWin7 23 Aug, 2013

    I plan to cook albacore tuna & red salmon & king salmon it's for my competition purpose which cooking method do you believe is they healthiest way to cook to preserve an holf the fatty 3's & disclude "taste" not worried about it --steam,poach,bake,grilled ?? you can also email me kodiac323@gmail.com