Page 484 - YC Cooking School

chance to spawn, which adds to the depletion of the species. If you’re in doubt about what
to buy, local or international regulatory bodies (http://www.wwfsassi.co.za/ in South Africa

or http://www.msc.org/ internationally) can recommend fish that are in plentiful supply or
that are ethically farmed.

Fish types and cooking methods
Fish come in two main categories: oily and white, distinguished by their colour and texture.

White fish is lean and light in colour, and has a flaky texture when cooked. Oily fish (such as
tuna, sardines, anchovies and salmon) is more robust. The main claim to fame of oily fish is
its omega-3 fatty acids, which have a truckload of health benefits including reducing
inflammation and lowering blood pressure. Both oily and white fish are an excellent source

of protein, are low in cholesterol and are rich in B vitamins. Health experts recommend that
you get at least two servings of fish a week for a balanced diet.

Choose the cooking method you’ll use based on the type of fish you buy. Grilling or
barbecueing, for example, is best suited to oily fish that don’t fall apart easily, whereas

poaching, steaming and pan frying work really well with the more delicate white fish.

Cuts and quantity
Depending on the number of people you’re cooking for, ask your fishmonger to prepare
your fish in one of the following ways:

Whole fish: This is best grilled, roasted or cut up into smaller portions and pan fried.
Ask for the fish to be scaled, cleaned and gutted. You can also ask that it be skinned or
dressed, where they remove the head and tail.
A fillet: This is the side of a fish that comes off the central bones. The flesh may

contain a few pin bones that can spell disaster if swallowed, so you’ll need to remove
them beforehand. You can either cook your fillet whole or cut it up into smaller
chunks, depending on the recipe you’re using.
Steaks or cutlets: Theseareportions of fish that have been cut across the backbone of
a round fish. They’re best suited to roasting.

Storage and freezing
Ideally, you should cook your fish on the day you buy it. While it will keep in the fridge for a
day or two, if you want to cook it at a later date, it’s best to freeze it. The good news is that
most fish freezes well for up to three months. When it’s time to defrost it, put the fish in the
fridge or in cold water that you change regularly, and then cook it as soon as it’s thawed.

Preparation: How to fillet and skin a fish in eight simple steps

1. Start with a fish that’s already been scaled and gutted.

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