Hummus-Crusted Baked Fish Recipe {Barramundi} | Cookin' Canuck (2024)

FAQs

How to season and cook a fish? ›

Season the outside of the fish generously with a few good pinches of sea salt, black pepper and garlic powder. Roast for 18-20 minutes, or until the fish reaches an internal temperature of 145°F and flakes easily with a fork. (Cooking time will vary depending on the size/variety of your fish.)

Poaching and Steaming

Neither poaching nor steaming add oil or fat to the fish, so using these methods won't add calories or change the fats in your fish ( 50 ).

Cut fish fillets into 4 serving pieces if needed. Place pieces, skin sides down, in the pan, folding thin ends under if necessary for even thickness. Mix remaining ingredients; drizzle over fish. Bake uncovered 15 to 20 minutes or until fish flakes easily with fork.

Chefs recommend baking fish at between 350° Fahrenheit and 450° Fahrenheit. The best temperature to bake fish depends on the cut of fish.

Season both sides of the fish (since the salt doesn't get absorbed after frying) and drizzle the filet with olive oil (don't be afraid to keep adding more!), continuing to season with salt and pepper along every step of the way.

Baking fish is a great way to keep the important nutrients intact without upping the fat content to unhealthy levels. The key to baking fish in a healthy way is to use minimal oil and if you do add oil to the cooking process, make sure it is a heart-healthy one such as olive oil.

Baking or Roasting

Baking is done at a more moderate temperature (350) and roasting at a much higher temperature (400 to 500). Roasting is best for whole fish or very large fillets or steaks.

What not to do when cooking fish? ›

Heat a large skillet over medium high heat, add the oil and heat through. Place the filets skin side of the fish down in the pan, pressing down gently for a few seconds so the skin doesn't curl. Sear, until the skin is golden and easily releases from the pan, about 3 minutes.

Overcooked fish loses its natural moisture, which can result in a dry and chewy texture. The proteins in the fish also begin to tighten, which can make the fish tough and rubbery. In addition, overcooked fish can have a severe lack of flavor, as the heat causes the natural oils in the fish to evaporate.

Place 1 or 2 pieces of fish at a time in plastic bag with bread crumbs; seal bag and shake to coat completely. Fry fish in batches in hot oil about 4 minutes, turning once, until golden brown. Drain on paper towels. Serve hot.

Keep the oven shut as much as possible to reach cooking temperature faster. Use a perforated sheet tray. This helps hot air circulate more easily among the fries, increasing crispness. Don't thaw your fries before baking.

Oven: Preheat your oven to 275 or 350 F (But do not go higher than 350). Cover your fish in whichever dish or platter or pan you are using in the oven with loose foil if it is unbreaded fish. If your fish is breaded or battered, leaving it uncovered will help return crispiness to the outside, but you may lose moisture.

Pat your fish dry before cooking.

Excess moisture will cause the fish to steam rather than sear. Steaming causes that squishiness.