Lesson on Fish cookery

1. CLEMENT HOWELL HIGH SCHOOL
FORM 5 – FOOD, NUTRITION & HEALTH
OCTOBER, 2017
SEAFOOD (FISH AND SHELLFISH) COOKERY
Seafood refers to any animal or plant that lives in a body of water that is consumed. Seafood
includes seawater animals, such as fish and shellfish, and edible seaweeds. Seafood is often
distinguished from meat, although it is still an animal, and is excluded in a vegetarian diet.
Fish refers to aquatic vertebrates that have fins for swimming and gills for breathing. This
includes salt- and freshwater varieties.
TYPES OF FISH
Fish are classified in two ways:
1. According to their origin – Freshwater (eg salmon) or Seawater (eg Cod, herring,
pilchard)
2. According to their fat content and type
a. Oily Fish – have more than 5% fat in their flesh resulting in the flesh being dark and
tend to be more firm in texture. These fish are fairly lean and suitable for quick-
cooking. – mackerel, herring, sprat
b. White Fish – have less than 5% fat in their flesh which is therefore white. They have
oil in their liver. Eg. Halibut, cod, plaice, haddock.
c. Shellfish – this group is further divided into two categories.
i. Molluscs - small soft – bodied sea animal which lives inside a hard
shell(oysters, mussels, clams, and scallops) and
ii. Crustaceans - soft-bodied jointed sea animal which are covered by a hard
protective crust or external skeleton (shrimp, lobster, and crab)
*****cephalopods (octopus and squid)
BUYING FISH
• When buying fish fillets, the flesh should look (and feel) firm and glossy, never dull or
shredded.
• If you're buying whole fish, look for bright eyes (never sunken), shiny reflective skin, red
gills, and firm flesh.

2. • Both fillets and whole fish should smell fresh and pleasantly briny, like the ocean. Fish is
also fine to purchase frozen; thaw overnight in the fridge. Fillets refer to long skinless
cuts from the sides of the fish, usually with no bones; steaks are a cross-section of the
fish, sometimes with bones and usually with the skin still attached. Fish should be cooked
within a day or two of purchase.
Buying Shellfish: Oysters, mussels, clams, lobster, and crab should be alive when you purchase
them and cooked within a day or two (except for pre-cooked lobster or crab meat). Shrimp,
scallops, octopus and squid should look fresh and smell briny like the ocean; they should also be
cooked with in a day or two of purchase. Shrimp can also be purchased frozen; thaw overnight in
the fridge or under cool running water.
PREPARING SEAFOOD FOR COOKING
Remove any thin pin bones from fish fillets and pat them dry before adding any seasoning.
If you're cooking whole fish, make sure no scales remain attached to the skin and all internal
organs have been removed (the fishmonger should take care of both of these things, but it never
hurts to check!).
Mollusks like mussels and clams should be scrubbed clean. Also, live oysters, clams, and
mussels should all shut tightly when you tap them on the counter — if any don't shut after a few
seconds or have cracked shells, discard them. Shrimp can be left with their shells on or you can
remove the shells, as you prefer.
STRUCTURE OF FISH
The muscle in fish is more tender than that of meat due to the quality and type of collagen. The
myofibrils are shorter than that of meat. The blocks of muscle in fish are divided by thin sheets
of connective tissue called myocommas. There is less connective tissue in fish than meat. The
muscle under the skin has a reddish brown colour due to the presence of a high level of
myoglobin.
CUTS OF FISH
Fish is available in a variety of forms in the retail market.
• Whole as caught.
• Drawn with internal organs removed.
• Dressed with internal organs, gills, fins and scales removed.
• Pan-dressed is dressed with the head removed. Small fish, such as trout, may still include
the head. Pan-dressed fish are then pan-fried.
• Butterflied is a pan-dressed fish that is opened flat.

3. • Filet is the side of the fish only. It can be boneless or semi-boneless with or without the
skin.
• Steak is a cross-section slice that includes a section of the backbone. These are from large
round fish such as halibut.
***** students will draw pictures of the cuts from text books
HANDLING RAW SEAFOOD
Raw seafood products should be handled with care to avoid cross-contamination and to ensure
their quality and freshness; this is most important safety issue. Cross – contamination happens
when bacteria is transferred from raw seafood to raw foods, such as vegetables. In order to avoid
cross-contamination, follow these simple guidelines:
• Never use the same cutting board (even if it has been washed) for raw fish and raw
vegetables.
• A plastic cutting board is best for fish; a wood cutting board will absorb juice and odors,
which can be difficult to wash out.
• Wash the cutting board, along with any knives or utensils used, thoroughly with hot,
soapy water immediately after use.
• Always wash your hands immediately after handling raw seafood, before you touch
anything else.
• Wash the counter and any other items that came into contact with the raw seafood, as
well.
STORING SEAFOOD IN THE REFRIGERATOR
Seafood products are highly perishable, so follow these important points for storing them.
• Store under refrigeration at temperatures between 30°F and 34°F. Fish stored in a
refrigerator at 40°F will have approximately half the shelf life of fish stored at 32°F.
• Whole fish should be stored on crushed ice in a perforated pan so that the melted ice
water drains. Drain and re-ice daily.
• Portioned fish wrapped in moisture-proof packaging can also be stored on shaved ice to
extend the hold time; generally you should cook fish within 1-2 days of purchase.
• Store fish on a tray, so that juices do not leak onto the refrigerator shelves or cross-
contaminate other foods.
• Clams, mussels and oysters should be stored at 40°F with lots of humidity; leave them in
the boxes or bags they were shipped in. Never store live shellfish in plastic bags and do not
ice them.
• Live lobsters and crabs should be kept in boxes with seaweed or damp newspaper, if a
saltwater tank is not available.
• After cooking, refrigerate leftovers promptly, within 1 hour of cooking.
FREEZING SEAFOOD
• Frozen storage should be between 0° F and 5° F.
• Most fish is sold frozen and can be stored in the freezer for up to six months.

4. • It is not recommended to refreeze fish that has been sold as previously frozen.
THAWING SEAFOOD
• For best results, thaw seafood overnight, or for several hours, in the refrigerator.
• Keep in original packaging, in a single layer, on a tray.
• Vacuum-packed products can be quick-thawed in a sink of cold water for 1 hour or less.
• Do NOT thaw at room temperature, as bacteria can develop.
SEAFOOD COOKING METHODS
Both fish and shellfish cook so quickly that it's best to have all the other ingredients for your dish
ready to go before the seafood hits the pan. Seafood is also best eaten immediately, so prepare
the rest of your meal first and cook the seafood last. Seafood is usually done when the flesh has
turned opaque and no longer translucent. Fish fillets will flake easily with a fork; you can also
check that the internal temperature has reached 145°F on an instant-read thermometer.
The cooking methods used for fish typically involve dry heat and moist heat cooking methods. It
is easy to learn all of the methods described below.
Dry heat cooking involves applying heat either directly by flame, or indirectly by surrounding it
with heated air or heated fat. Dry cooking methods work best with sturdier fish that have low to
moderate fat content. Dry methods of cooking include:
• Grilling
• Broiling
• Sautéing
• Pan-frying
• Stir-frying
Grilling uses direct heat from underneath the meat— either a gas burning flame or smoldering
coals. Oil the grate to prevent sticking and season the meat before grilling. Grill marks add visual
appeal to the fish. Grilling is ideal for firm fish, such as salmon.
Broiling involves radiant heat from an overhead source, typically inside a conventional oven. It
is recommended to place fish on an oiled broiler pan. This method is best for thinner fish cuts.
Baking involves moderate, radiant heat from all directions, typically done in an oven. Most fish
can be baked; thicker cuts can be baked in a cooking sauce, such as diced tomatoes, or marinara
sauce.
Deep-frying is a method that involves fully immersing the food in hot oil. Generally an item is
battered or breaded first.
Sautéing and pan-frying is best for thinner types of fish and involves cooking over high heat in
an oiled pan.
Stir-frying is a variation of sautéing done with chunks of fish in a wok pan, with a sauce added
at the end.
Moist heat cooking is using a hot liquid such as water, broth, wine or a combination of all three.
Steaming and simmering are the two moist cooking methods for fish and shellfish.
• Steaming: Steaming cooks food in a moist environment by way of steaming water or
other flavorful liquid. This helps to preserve moisture and cooks food gently.
• Simmering or poaching: Fully or partially immersing food in a liquid, just below a boil

5. Cooking Lobster
Lobster tails are the most popular form of lobster prepared at home. Follow these guidelines to
bake or grill them.
• To butterfly the lobster tails, use kitchen shears to make a lengthwise cut through the hard
top shell. Wearing clean gardening gloves will also protect your hands.
• Using a chef’s knife, cut the tail meat in half lengthwise, slice through the meat but not
through the bottom shell.
• Open the lobster like a book.
• When grilling or baking, place the lobster cut-side down on the grill or baking pan.
• Use butter or oil to baste the lobster.
• Grill or bake for 5-9 minutes.
• To remove the lobster meat, pull it out of the shell in one piece.
• Serve with plenty of butter for dipping.
DETERMINING DONENESS IN SEAFOOD
Nearly all fish and shellfish are inherently tender and should be cooked just until done to avoid
becoming tough. Overcooking is the most common mistake made when preparing fish and
shellfish. Variables, such as the type and form of fish, impact the proper length of cooking time.
To determine whether the fish is done cooking, consider the following:
• Translucent flesh becomes opaque or not transparent.
• Flesh becomes firm and springs back quickly when pressed.
• Flesh begins to flake when pulled apart with a fork.
Remember that the fish will continue to cook briefly once you remove it from the heat.
SEAFOOD NUTRITIONAL INFORMATION
Fish and shellfish are characteristically low in fat, calories, and sodium, and high in vitamins,
minerals, and healthy fats. They contain protein of high biological value, Vitamins A, B, and D.
It is also high in minerals, especially calcium and phosphorus.
• Fish is high in protein and omega-3 fatty acids.
• Weekly fish consumption (about 3 oz. of farmed salmon or 6 oz. of mackerel) reduces
risk of death from coronary heart disease by 36%.
• Intake of fish or fish oil reduces total mortality (deaths from any cause) by 17%.
• Omega-3 fatty acids in fish have important neurodevelopmental benefits to children
during gestation and infancy.
• Source: Fish Intake, Contaminants, & Human Health, The Journal of the American
Medical Association, 10/18/06-Vol 296, No. 15

6. Cooking Lobster
Lobster tails are the most popular form of lobster prepared at home. Follow these guidelines to
bake or grill them.
• To butterfly the lobster tails, use kitchen shears to make a lengthwise cut through the hard
top shell. Wearing clean gardening gloves will also protect your hands.
• Using a chef’s knife, cut the tail meat in half lengthwise, slice through the meat but not
through the bottom shell.
• Open the lobster like a book.
• When grilling or baking, place the lobster cut-side down on the grill or baking pan.
• Use butter or oil to baste the lobster.
• Grill or bake for 5-9 minutes.
• To remove the lobster meat, pull it out of the shell in one piece.
• Serve with plenty of butter for dipping.
DETERMINING DONENESS IN SEAFOOD
Nearly all fish and shellfish are inherently tender and should be cooked just until done to avoid
becoming tough. Overcooking is the most common mistake made when preparing fish and
shellfish. Variables, such as the type and form of fish, impact the proper length of cooking time.
To determine whether the fish is done cooking, consider the following:
• Translucent flesh becomes opaque or not transparent.
• Flesh becomes firm and springs back quickly when pressed.
• Flesh begins to flake when pulled apart with a fork.
Remember that the fish will continue to cook briefly once you remove it from the heat.
SEAFOOD NUTRITIONAL INFORMATION
Fish and shellfish are characteristically low in fat, calories, and sodium, and high in vitamins,
minerals, and healthy fats. They contain protein of high biological value, Vitamins A, B, and D.
It is also high in minerals, especially calcium and phosphorus.
• Fish is high in protein and omega-3 fatty acids.
• Weekly fish consumption (about 3 oz. of farmed salmon or 6 oz. of mackerel) reduces
risk of death from coronary heart disease by 36%.
• Intake of fish or fish oil reduces total mortality (deaths from any cause) by 17%.
• Omega-3 fatty acids in fish have important neurodevelopmental benefits to children
during gestation and infancy.
• Source: Fish Intake, Contaminants, & Human Health, The Journal of the American
Medical Association, 10/18/06-Vol 296, No. 15