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Pan-frying and grilling give our fish fillets a crusty outer surface that contrasts with its succulent flesh. When cooking fillets directly on the grill or in a pan, oil the surface well and place the fish in the pan or on the grill after it heats up completely. Cook about 2 minutes on each side until flesh flakes and looks opaque when you push it apart it with a fork.

Place fillets on well-oiled baking pan. Preheat oven to broil. After cooking for 3 minutes, brush with margarine and sprinkle with seasoning. Broil 3-5 minutes longer until golden brown and fish flakes easily with fork.




Brush or spray the fillets with oil or margarine or coat it with a mixture of breadcrumbs, oil and spices and cook it in a 475 F oven for about 13 minutes or until fillet flakes.

Poach fillets on the stovetop in a pot of water or white wine that is just below the boiling point, leaving fillets immersed for about 8 minutes. Serve sprinkled with freshly ground black pepper and a slice or two of lemon. For microwave poaching, marinate fillets for 20 minutes in a mix of soy sauce, oil, minced garlic and grated fresh ginger. Cook the fish on high about 2 minutes per side.



Steaming cooks our freshwater fish gently in a small amount of liquid, such as water or white wine. If you wrap fillets in aluminum foil or parchment paper and place them in a 400 F oven, fillets steam in about 10 minutes. Add aromatics such as sliced leeks or garlic, herbs such as chopped basil.