We conclude our three-part organic cooking series on how to properly prepare fish with a look at roasting and broiling, steaming and poaching.   

For general tips on prepping your fish, click here to read Part 1. For tips on sautéing, pan-searing and grilling, click here to read Part 2.   

Starting tomorrow, we’ll have three days of recipes that will allow you to practice your techniques. All of the featured ingredients should be available at your local natural and organic food store.   

Don’t let the thought of cooking a deliciously healthful fish dinner intimidate you anymore! 

Roasting and Broiling  

  • Preheat broiler/oven to medium-high heat (450°F). 
  • Brush both sides of fish with oil. 
  • Place seafood on spray-coated broiling pan or foil-lined baking sheet. 
  • Cook 8 to 10 minutes for fresh/ thawed fish and 12 to 15 minutes for frozen seafood. 
  • Flip only very thick portions. 

Steaming  

  • Bring about one inch of water/seasoned liquid to a boil. 
  • Turn off heat; place Chinese bamboo steamer basket, wire basket or vegetable steamer in pan. 
  • Line steamer with lettuce, onion, herbs or citrus (without covering all of the holes) to keep seafood from sticking; add seafood. 
  • Return liquid to a boil. 
  • Cover loosely and steam 4 to 5 minutes for fresh/thawed fish and 5 to 7 minutes for frozen seafood. 

Poaching  

  • Add water/broth to large pan and simmer. 
  • Turn off heat. 
  • Add seafood to liquid, skin side down. (Seafood should be mostly covered by the poaching liquid.) 
  • Return heat to a simmer. (Liquid should simmer, not boil.) 
  • Cover pan tightly. Cook 4 to 6 minutes for fresh/thawed fish and 7 to 9 minutes for frozen seafood. 

Tips and photo courtesy of the Alaska Seafood Marketing Institute