If you like grilling, but can’t stand the cold outside this time of year, then consider broiling, as nearly any recipe for grilled fish can be adapted for the broiler, it’s easy, healthy, fast and you can do it indoors.
Here are a few tips to help making broiling easy and delicious:
Always preheat the broiler for 8 to 10 minutes prior to adding the fish.
Broil fish in the bottom half of a broiler pan that has been lined with aluminum foil and lightly oiled.
Always oil both sides of a whole fish or fish fillets.
When broiling whole fish, try not to broil anything over 2 pounds in weight, baking or roasting would be a preferred method for anything over 2lb.
The skin on a whole fish should be lightly slashed one or two times to prevent it from curling and blistering.
If broiling skin-on fillets, slash the skin a few times to prevent shrinkage and broil skin side up.
The distance from the heat source is determined by the thickness of the fish, allow 2-inches distance from the heat for each 1/2-inch of thickness.
Thicker fish fillets should be moved further from the heat to prevent over-cooking on the surface before the center is cooked completely.
A general rule of thumb for broiling times is as follows, allow 5 to 7 minutes for each 1/2-inch of fish thickness.
Good fish choices for broiling include: amberjack, salmon, halibut, sole, swordfish, sea bass and trout.
Fresh fish is low in calories, saturated fat, and sodium. Broiled fish fillets takes only minutes to prepare and cook, and has a fraction of the calories of deep-fried fish. Nutrition information varies depending on the type of fish. Cod is very lean but low in Omega-3 fatty acids. Salmon is high in Omega-3’s but up to half the calories is from fat. Fish is also a good source of complete protein. Just remember what ever fish you choice to eat is going to be healthy, especially if you chose the right cooking method.
Two 4 to 6 oz. fish fillets (amberjack, salmon, tuna, cod, trout, haddock)
Extra virgin olive oil
Maldon salt to taste
Fresh ground black
Cayenne pepper to taste (optional)
Italian parsley minced
Olive oil cooking spray
Depending on the thickness of the fish fillets, Place oven rack about 2 to 4 inches from the broiling element. Set oven on broil, allow to heat before placing fish under the grill.
Line a baking sheet with aluminum foil and lightly coat with olive oil.
Arrange fish on the coated foil and season to taste with salt, pepper and cayenne pepper. If desired sprinkle with a little olive oil and scatter over chopped parsley or an herb of your liking.
Place pan under broiler, and broil 5 to 7 minutes for fish up to 1/2-inch thick and 8 to 10 minutes for fish up to 1-inch thick. Turn thick fish fillets half way through the cooking time. Broil until cooked through and fish easily flakes using a fork. Serve with a squeeze of lemon juice.
Recipe: Chef Mark Allison