COOKING FISH - HELPFUL HINTS

Helpful hints to tell the freshness of fish:

1. Fish must smell fresh. Stale fish has a definite ammonia smell.
2. The flesh of the fish must be firm and the eyes and scales must be bright and clear.
3. The gills should be bright red in colour.

To clean fish:

1. Use a pair of kitchen scissors to chop off the fins.
2. Slit from heart to belly. Open slit and remove the intestines.
3. Fish may be cooked with the head on. If removed, then cut just behind the gills.
4. Remove the gills. There should be a straight clean passage from gill cover to the belly once the fish is cleaned.

To scale fish:

1. Hold firmly by the tail and scrap with the back of a knife towards the head.
2. Remove loosened scales with cold water.

Quantities:

This depends on the person's appetite. As a general rule, allow:

1. Fillets - One large or two small fillets per person - approximate weight of fillet - 6 oz.
2. Cutlets - 7 oz. to 9 oz. per person. Some of the weight is accounted to the large bone.
3. Whole - A whole fresh fish with the head on weighing 2.5 to 3 lbs. will serve 4 people.

Cooking Fish:

Never overcook fish as the delicate flavour is easily lost.

1. Poaching - used when the fish has a strong flavour - Salmon. This method is especially recommended for people who use a fat less diet.
2. Steaming - This is recommended for invalids as fish is easy to digest.
3. Frying - Both shallow and deep fat frying are suitable.
4. Grilling - An excellent method as it retains all the flavour. Keep fish basted with fat when grilling.
5. Baking - Fish may be baked whole with vegetables or it may be covered with foil while baking.
6. Casseroling - This is particularly suitable because everything is cooked in one diet and cooked in an oven and then served up in the same dish. All nutrients are retained.
7. Soups - A good way of using up the head of fish. It provides flavour as well as valuable minerals, salts and protein.