Baking is a dry heat method of cooking in which little or no liquid is used. Some also call it roasting. The fish may cook covered or uncovered. However, if the fish are covered more moisture will be retained, making for a juicer fish. Whole fish should be baked at around 375 degrees while smaller fish should be baked at around 425 degrees. The higher heat cooks thin fish quickly and evenly, while for a larger fish the high heat would quickly cook the outside before the inside was done.

For large fish, one should slash it on both sides for even baking. Remember to preheat the oven so that the fish begins to cook immediately. The fish does not need to be turned during baking, because the heat is evenly distributed. Fr the most part, whole fish and some chunky fish steaks and fillets are perfect for baking. Examples include cod and halibut.

It is a great idea to bake in parcel paper because it uses n fat and the fish retain all of the flavor. This is known as En Papillote (in a parcel). One may also use aluminum foil. There are also a few baking dishes available that are perfect for fish. It all depends on the size of the fish, but typically an oval baking dish works wonders. In baking, if one wishes to prevent over drying, one may bake in a small amount of liquid ( butter or oil). However, this is also adding fat content, so be wary.

Serves 2 -4

Ginger and green onion are great t add to any seafood dish to remove any fishy smell.

Need

• 1 pound fish fillets
• ½ teaspoon salt
• 1 egg white
• 1 tablespoon Chinese rice wine or dry sherry
• 3 teaspoons cornstarch divided
• 1/3 cup pus 4 teaspoons water divided
• 4 ½ teaspoons oyster sauce
• 1 teaspoon dark soy sauce
• 3 tablespoons vegetable or peanut oil, divided
• 2 thin slices of ginger
• 1 teaspoon minced ginger
• ½ teaspoon ginger
• 1 green onion, finely chopped
• ¼ pound fresh mushrooms thinly sliced.
• ¼ teaspoon black pepper, optional

Cut the fish fillets into 1 ½ to 2 inch squares that are about ½ inch thick. Place the fish cubes in a bowl and add the salt, egg white, rice wine or sherry, and 2 teaspoons cornstarch. Marinate the fish for 15 minutes.
Combine a 1/3 cup water, oyster sauce, and dark soy sauce in a bowl. In a separate bowl, dissolve 1 teaspoon cornstarch into 4 teaspoons water.
Heat a wok or skillet over medium high heat until it is nearly smoking. Add 2 tablespoons oil. When the oil is hot, add the sliced ginger. Let brown for 2-3 minutes and remove from the pan. Add the minced ginger, stir fry for 10 seconds and then add the fish. Let the fish sit in the pan briefly, then gently stir fry the fish cubes until they turn white and are firm. Remove the fish and drain in a colander or on paper towels.
Heat 1 tablespoon oil in the wok or skillet. When the oil is hot, add the garlic and the green onion, stir fry for 10 seconds, then add the mushrooms. Stir fry the mushrooms for 2 minutes or until they begin to darken. Sprinkle ¼ teaspoon black pepper over the mushrooms while stir frying if desired.
Push the mushrooms to the sides of the pan. Add the sauce in the middle of the pan and bring to a boil. Add the cornstarch and the water mixture into the sauce, stirring quickly to thicken. When the sauce has thickened, add the fish back into the pan. Stir fry for another minute to mix everything together. Taste and adjust seasoning if desired. Serve hot

Round Fish

Scaling and fining a round fish

1. Hold the fish firmly by its tail; scrape towards the head of the fish with a scalar or the blunt side of a knife.
2. Rinse the fish thoroughly under cold running water to remove any remaining scales and residue which may be clinging to the skin.
3. Trim the dorsal fin with a pair of scissors. To remove the whole fin, snip through most of the fin in the direction of the head and the pull

Cleaning a round fish

1. Holding the body of the fish firmly cut the head off just behind the gills. The head may be saved for use in fish stock.
2. Cut down the underside of the fish to the tail and remove the innards, which should come out with ease.
3. Clean and remove any remaining residue by rinsing the fish thoroughly in cold running water.

Filleting a round fish

1. Holding the fish firmly, cut along the backbone from just behind the head to the tail.
2. Cut across the fish and slide the knife between the ribs and flesh.
3. Carefully lift the fillet away, taking care not to break up the flesh.

Flat Fish

Skinning a Flat fish

1. Dip your fingers in salt to get a good grip and then hold the fish by its tail and make a cut across the skin just above the tail
2. Begin peeling the skin away from the cut. Pull the skin over the head, turn the fish over and pull the skin off the underside.

Filleting a flat fish

1. After skinning the fish cut down, but not through the backbone from behind the head to the tail.
2. Insert the knife under the flesh at the top of the fish and cut down between the flesh and the bones until the fillet lifts off. Repeat on the other side.

Skinning fillet

Get a firm grip on the tail end of the fillet, make a cut across the flesh and ease the fillet away from the skin in a sliding motion.

Vegetables and side dishes: Starches are great with fish and seafood. The French love to serve baguettes (those long tasty bead flutes). For other meals tiny boiled potatoes with the skins left on are great. For green vegetables, peas go great, so does zucchini, unpeeled and stir fried with some garlic or with mushrooms.

Salads and Salad platters: Tossed salads for fish meals are best when lemon juice is included in the dressing. Tart dressings are great to clear the palate. Sometimes it is even good to serve a plain salad with no added vegetable, especially when grilling.

What to drink with Fish: Except for those who avoid alcoholic beverages, it is traditional to serve chilled, light whine. Some prefer light and fruity whines. Another great drink is champagne, and some still prefer a great cold beer to go with their fish. non alcoholic drinks that go great include grapefruit juice, dry ginger ale and club soda. Anything with a twist of lime also goes great!

With fish centered dishes, there are many options!

Fish is a good bet nutritionally. We should all eat more of it because it is better for us in more ways than meat.

Protein: fish is higher in protein than beef! The average amount in fish is about 19 %, as compared to 15% in most beef.

Fat: Fish is extremely low in fat. Most fish contains fewer than 5% fat. The fattiest fish around is only 18% fat! On the other hand, on average beef contains 30% fat. The fat that fish does contain is unsaturated and polyunsaturated. These are good fats. They do not contribute to cholesterol. Some argue that this type of fat actually reduces cholesterol.

Carbohydrates and calories: fish contain absolutely no carbohydrates. Fish is both low in fat and low in carbohydrates, and has an obvious low caloric value

Vitamins and Minerals: Fish is high in vitamins, particularly vitamin A and D and is also high in minerals. Fish is also low in sodium.

Digestibility: Fish have very little connective tissue, this is why fish cooks so quickly, and also why fish flakes when it falls apart. This is also why fish is highly digestible.