Consuming
Thoughts
by
Fay StricUer
Penn Slate Extension Home
Economist For Berks Co.
Dining Lenten season, you’ll
find supermarkets' featuring a vari
ety of seafood specials. Finfish
and shellfish are quick, easy and
safe to prepare if you follow a few
simple guidelines. Almost any
cooking method is appropriate,
but because there are so many dif
ferent products and cooking
methods available, many people
still lack confidence in their abili
ty to cook seafood.
It’s truly a “fast food” when it
comes to preparation. Unlike
meat, seafood doesn’t need to be
tenderized by cooking, and cook
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ing time for most products is from
10 to 20 minutes.
The simplest way to cook fresh
(unfrozen) fish fillets and steaks is
to use the “10-minute rule,” which
suggests you cook fish for 10
minutes per inch of thickness at
425-450 degrees Fahrenheit (F).
Measure the thickest portion of
the product to be cooked, and
adjust the cooking time according
ly. For example, if the thickest
part of a fillet is about one-half
inch, cook it for five minutes.
Since most fillets are thinner at
one end, fold the thinner part
under the rest of the fillet The fil
let then has a more even thickenss,
ensuring uniform cooking. As you
approach the time specified by the
10-minute rule, check the product
to be sure you aren’t overcooking.
Seafood loses its natural translu
cent appearance, turns opague,
and flakes easily to the touch of a
fork when done.
The 10-minue rule works espe
cially well for baking or broiling.
When broiling, keep the fish three
to four inches from the heat sour
ce; thicker pieces, five to six
inches away. When baking,
always preheat the oven first so
that you can estimate the cooking
time more accurately.
You can adapt the 10-minute
rule to poaching, boiling and
steaming seafood —just begin the
timing after the water returns to a
boil. The rule cannot be applied to
deep frying and microwaving,
which cook fish faster. If you’re
cooking fish in foil, in sauce, with
vegetables or other added ingre
dients, add about five minutes to
the cooking time specified by the
10-minute rule.
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717/624-3331
3368 York Rd.
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800-447-7436
Understand that this rule for
cooking seafood is a simple guide
line that you can adjust to your
personal taste. Using the rule,
your product should reach a temp
erature between 145-160 degrees
F. Check the fillet or steak with a
food thermometer if safety is a
concern.
You can cook shellfish by
poaching, steaming, boiling,
sauteing, stir-frying, deep frying,
baking, broiling or grilling.
Because most shellfish are smaller
and more delicate than finfish and
usually cook faster, the 10 minute
rule isn’t appropriate.
For live clams, oysters and
mussels, current Food and Drug
Administration recommendations
suggest boiling for three to five
minutes after the shells have
opened, or steaming for four to
nine minutes. Boil shucked meats
for three minutes, or bake for 10
minutes at 4SO degrees F, or fry
them in oil for 10 minutes at 375
degrees F.
908/454-7900
P.O. Box 126,
Phllllpaburg, NJ 08865
Illinois only, call
1-800-426-6686
Lancaster Fanning, Saturday, March 22, 1897-B9
Scallps and shrimp cook rapid
ly; how much time it will take
depends on the size, product form,
cooking method and the amount
being cooked. As « rule poaching,
steaming and sauteing take slight
ly less time than baking and
broiling.
Seafood, naturally low in fat,
can make a positive contribution
to a healthy diet To evaluate the
healthfulness of a seafood recipe,
check to see if the recipe:
•suggests cooking with oil or
other fats;
•calls for a sauce that contains
ingredients high in fat, such as
cream, butter, mayonnaise or
cheese; or
•calls for the addition of salt or
seasonings high in salt
If the recipe requires any of the
above, consider modifying it by
identifying the high-fat and high
sodium ingredients and substitut
ing lower-fat and' lower-sodium
alternatives.
GetMOQQvih
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