Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Info
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
While stir-frying cooks small pieces of seafood and
vegetables over high heat with constant stirring,
sauteing is done in a skillet over moderate heat with
less activity. First you brown the fish on one side,
then turn it over to finish cooking on the other--an
ideal way to cook larger or more delicate pieces of
fish.
The fish can be whole, cut into easy-to-handle
fillets, or cut into small pieces. Very thin fillets
are tricky to saute because they become quite fragile
as they cook; you might want to consider steaming them
instead. To create a nice crisp coating when sauteing,
first dust the fish lightly with flour, cornmeal,
breadcrumbs or finely chopped nuts.
Once the fish is cooked and has been transferred to
warmed dinner plates, you can make sauce in a flash
using the same skillet. Add a splash of lemon juice or
white wine, some freshly chopped herbs and/or minced
green onion, heat just until warmed and pour over the
fish to serve. Or add a handful of chopped nuts to the
skillet, toast over moderately high heat, and scatter
over the fish.
Because sauteing requires the use of fat (oil, butter,
or margarine), you can't avoid the added calories, but
a skillet with a nonstick surface keeps added fat to a
minimum. If you are not using a nonstick pan, be sure
that a thin layer of fat evenly covers the bottom of
the pan. You may need more or less oil than called for
in the recipe depending on the size of the pan.
How to Saute
1. If cooking the fish uncoated, pat dry with paper
towels to remove excess moisture and avoid splattering
during cooking. If coating the fish, lightly dust with
the chosen coating and pat to remove the excess.
2. Heat the oil or butter in a large skillet over
medium heat, then add the fish. Take are that the fish
fits evenly in the pan without overlapping. If
necessary, cook the fish in batches or in two pans at
one time. Cook the fish until nicely browned, then
carefully turn.
3. Continue cooking until well browned on both sides
and opaque through the thickest part of the fish.
Cooking time will depend on the thickness of the fish,
but figure roughly 10 minutes total for each inch of
thickness.
4. Transfer the fish to warmed dinner plates and cover
with foil to keep warm. Add sauce ingredients to the
pan and bring to a boil.
5. Arrange the fish on individual plates, spoon sauce
over the fish and serve.
