Mouth-watering baked whole fish

PHOTO | COURTESY A freshly baked fish.

What you need to know:

  • If you asked me, we do not eat enough fish, mainly because we just do not know how to prepare it. Before I give you a recipe you will enjoy, let us find out what good fish looks like.

The benefits of fish are numerous — besides being a high quality protein, it is also rich in the healing omega-3 fatty acids.

If you asked me, we do not eat enough fish, mainly because we just do not know how to prepare it. Before I give you a recipe you will enjoy, let us find out what good fish looks like.

To begin with, fresh fish has a better flavour than the frozen type.

Also, we have fresh- and saltwater fish. Generally, saltwater fish have larger bones and are, therefore, easier to debone, while the freshwater ones have lots of little bones, which take time to pick through.

SELECTING

Remember, the fishmonger’s job is to sell fish and if you asked him, every piece in his basket is the best. It is, therefore, important to know what to look for when buying.

Make sure the fish is thoroughly clean, or better still, clean it yourself. 

The eyes should be clear and dark, as if it is looking back at you. There should be no white at all.

The scales should be bright and colourful. If the fish looks dull, it is not fresh.

The gills should be bright red.

It should feel firm and your fingertip should not leave an impression.
The fish should not feel or look slimy.
Sniff deeply — fresh fish will not smell fishy.

COOKING TIPS

Overcooking will quickly destroy the texture, taste, and succulence of fish, therefore always remove it from the heat when it is almost done; the residual heat will finish the cooking perfectly while in the pan.

Warn your guests to be on the lookout for small bones if serving freshwater fish.

It is tempting to buy fish fillet, but where possible, buy and cook whole fish. If well done, the flesh will simply fall away from the bones.

Baked whole fish

1. Preheat your oven to 180° C.

2. Stuff the fish cavity with onion chunks, whole garlic and rosemary (remove them when cooked.)

3. Make diagonal cuts on the fish flesh and then season generously with salt and pepper on both sides. Drizzle lemon juice, then place on a hot oven-proof pan to shallow fry with a small layer of oil.

4. Brown the fish on the first side then gently turn it to the other to brown as well. Remove from the heat, then place the pan in the heated oven.

5. A reliable test to check whether the fish is ready includes inserting a fork or knife gently into the thickest part of the fish and then twisting. The flesh should begin to separate along the natural lines.

6. Remove the stuffing in the cavity when fish is ready.

7. Serve with your favourite accompaniment.

Next week, I will give you more tips on how to prepare fish, as well as another mouth-watering recipe.