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GOOD COOKING

Fish 101

August 16, 2000|ABBY MANDEL

No matter what people say, nothing's easier than cooking fish. It takes less than 10 minutes to pan-sear a fish and finish it off in the oven. Slow roasting is easy, too, and requires very little of your attention.

These recipes are for salmon and halibut steaks about 3/4 inch thick. If you use other cuts, adjust the cooking time according to thickness. Fish is done when the flesh feels firm to the touch.

Pan-Seared Salmon or Halibut Steaks

Active Work Time: 5 minutes * Total Preparation Time: 15 minutes

Searing fish gives it great flavor. I like using a grill pan to give it grill markings. If the handle is not oven-proof, wrap it in foil.

2 (6- to 7-ounce) center-cut salmon filets or medium halibut steaks, skin removed

1 tablespoon olive oil

1 teaspoon Worcestershire sauce

Coarse salt

Freshly ground pepper

* Rinse salmon and blot dry. Combine oil with Worcestershire sauce.

* Use your finger to rub oil mixture over all surfaces of fish. Generously sprinkle with salt and pepper. Put salmon, skinned side up, in hot nonstick grill pan or medium skillet. Cook over medium-high heat until well-seared, about 2 1/2 minutes. Use spatula to gently turn over.

* Bake at 500 degrees on lower rack in oven until fish feels firm to touch, about 3 to 5 minutes more. Serve hot.

2 servings. Each serving: 266 calories; 250 mg sodium; 80 mg cholesterol; 16 grams fat; 0 grams carbohydrates; 29 grams protein; 0 fiber.

Slow-Roasted Salmon or Halibut Steaks

Active Work Time: 5 minutes * Total Preparation Time: 25 minutes

4 (6- to 7-ounce) center-cut salmon filets or medium halibut steaks, skin removed

1 tablespoon olive oil

1 teaspoon Worcestershire sauce

Coarse salt

Freshly ground pepper

* Rinse fish and blot dry. Cover baking sheet with foil and grease. Combine oil and Worcestershire sauce. Use your finger to rub oil mixture over surface. Generously season with salt and pepper.

* Bake on lower rack of oven at 250 degrees until fish feels firm to touch, about 20 to 25 minutes. Serve hot, room temperature or chilled.

4 servings. Each serving: 266 calories; 250 mg sodium; 80 mg cholesterol; 16 grams fat; 0 carbohydrates; 29 grams protein; 0 fiber.

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