Learning to cook broiler fish provides a healthy alternative to eating soft, crumbly fish.
Steps
Method 1 of 3: Reheat the Broiler
In gas ovens, the broiler could be either at the top of the oven or in a separate compartment of the oven. In electric ovens, most often the broiler is at the top of the oven.
Step 1. Place the oven rack about 10cm from the broiler
Step 2. Place a metal dish on the grill
You can also use the broiler pan that comes with the oven.
Step 3. Turn on the broiler
Some recipes will specify whether you need to put the broiler on high or low heat. Fish needs to cook quickly at high temperatures, so use the higher temperature unless otherwise noted.
Method 2 of 3: Prepare the fish
Placing the fish on aluminum foil and cooking on a hot pan ensures even cooking on both sides without the need to turn the fish halfway through cooking.
Step 1. Spread 1 / 4-1 / 2 teaspoon of olive oil on aluminum foil
To save calories, you could spray it with cooking spray. You can use your hands or a brush to smear the oil on the aluminum foil.
Step 2. Place the fish on the aluminum foil
If the fish has skin, the skin side should be in contact with the aluminum foil and the meat facing up.
Step 3. Season the fish
Use ¼ teaspoon of salt and ¼ teaspoon of ground black pepper as a base. You can also add some lemon juice for some extra flavor.
Method 3 of 3: Cook the Fish
Check the fish every two minutes to make sure it isn't overcooking.
Step 1. With an oven mitt, open the oven door and take the pan out
You should pull it out enough that you can put the fish on it but not so much that the grill falls off.
Step 2. Slide the aluminum foil and fish over the pan
It may be a good idea to curl the edges of the aluminum foil so that the sauce does not fall out during cooking and burn; this will also speed up cleaning times.
Step 3. Close the oven door immediately
Step 4. Cook the fish with the broiler
The fish should cook about 5-7 minutes for every 2.5cm of thickness. However, check the fish to prevent it from burning.
Step 5. Remove the baking sheet and fish from the oven and place the fish (while still on the foil) on a cutting board or stove
Let it sit for about a minute before removing it from the foil.
Step 6. Remove the fish from the aluminum foil using a spatula
You will need the widest spatula you have to make sure you don't break the fish as you move it from the pan. If you have used fish with skin, you may notice that at this point it is very easy to remove the fish from the skin.
Step 7. Place the fish on a plate and serve it
Step 8. Finished
Advice
- To make fish tacos with white fish, season the fish with vegetable oil and chilli before cooking. While the fish cooks, cut 2 cucumbers, ½ cup of cilantro, and 1 hot pepper. Mix the vegetables with the cilantro and add 2 tablespoons of lime juice. Once the fish has cooled, chop it up. Serve it in a corn tortilla with the veggies and cilantro on top.
- Before cooking the fish, mix 0.5kg of tomatoes with 2 tablespoons of capers and chopped red onion. Add ½ teaspoon of olive oil to the tomato, caper and onion mixture and pour it over and around the fish. Then cook the fish.
