Gone fishin': how to prepare fish like a pro

Loaded with protein and omega-3 essential fatty acids, fish is a great staple to add to your weekly dinner menu. Here's how to prepare it in a way the whole family will love.

• With fish filets, estimate about 250 grams (8 ounces) each
• For a whole fish, estimate about 350 grams (12 ounces)

1. Cut off the head just behind the gills.

2. With your knife blade pointing away from you and across the body of the fish, slice toward the head, using the backbone to guide your knife.

3. Release the upper fillet completely from the bones with a second cut, and put it aside.

4. With a final cut, guide the knife flat beneath the central bone and free it up from the second fillet.

Preparing fish

• Cut the lateral and dorsal fins off when serving a fish whole.
• Scale a fish by holding it by the tail while you scrape from the rear toward the head, using a scaler or a knife with a serrated edge.
• Boning is more complicated. Open up the abdominal cavity and cut the perpendicular bones away from the meat on both sides. Then separate the central bone from the head and tail and carefully remove it along with the other bones.

Don't overcook fish if you'd like it to remain tender and juicy.

• Test to see if fish is done by inserting a meat thermometer at an angle into the thickest part of the fish. The internal temperature should be at least 60°C (140°F), but at 65°C (150°F), the fish loses its flavour and moistness.
• Don't have a meat thermometer? Stick a wooden toothpick into the fleshiest part of the fish. If it meets little resistance and comes out clean, your dish is likely done.
• Make it easier to cut fish into chunks for chowder or bouillabaisse by freezing it for 45 minutes first.
• Thaw frozen fish in the refrigerator or cook it frozen; thawing at room temperature increases the likelihood of contamination.
• When roasting a whole fish, wash it thoroughly inside and out, salt, season with herbs and rub it with olive oil. Bake in a preheated oven at 220°C (425°F). You'll know it's done when the eyes turn opaque and the flesh near the backbone flakes when prodded with a toothpick.

• Dredge your fish in seasoned flour, beaten egg and finally bread crumbs before frying.
• If you're out of eggs, use lemon juice instead. The coating will stick just as well, and the fish will have a lovely lemony zest.
• Try chopped hazelnuts, slivered almonds or crushed cornflakes instead of bread crumbs.
• Always bread fish shortly before cooking — otherwise, the bread crumbs will flake off.
• Absorb excess grease by briefly placing the cooked fish on a paper towel.

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