Cooking Fish Fillets

Frozen fillets can be quickly defrosted by completely submerging in tepid water (55 to 66ºC/131° F to 151°F) for 30 seconds or so. Drain and pat dry, cut in portions and use immediately.

If the fillet is thicker than 5 centimetres (2 inches), it is preferable to thin it out to ensure even cooking.

Fillet meunière
This method consists in coating the fillet with flour and pan-cooking it in a mixture of butter and oil.

• For best results, always pat the fish dry with paper towels to remove excess moisture. Season with salt and pepper.
• Heat a mixture of oil and butter in a pan.
• Coat the fish with flour and drop into the heated oil and buttter.
• Cook one side until golden and flip to cook the other side (only turn once).
• Fillets generally take 4 to 5 minutes to cook.

Steaming Fillets
This method consists in placing the fish fillet in a collapsible steamer or steamer basket in a covered casserole and cook over simmering fish stock, white wine or court-bouillon.

• Bring liquid to a boil.
• If the fillet is more than 5 centimetres (2 inches) thick, we recommend thinning it down to ensure even cooking.
• Arrange fish in a single layer in a collapsible steamer or steamer basket.
• Place steamer over simmering fish stock, white wine or court bouillon, making sure the liquid does not exceed the height of the steamer basket.
• Cover to concentrate flavour and cook, checking for doneness after a few minutes.
• Cook 5 to 8 minutes per 2.5 centimetres (1 inch) of thickness.
• The fish is cooked when the flesh is opaque, tender and moist when tested with a fork.

Poaching fillets (in court-bouillon or fish stock)
This method consists in cooking the fillet in a simmering liquid, that is to say, just below the boiling, to preserve the tenderness of the flesh.

Poaching allows liquids to penetrate the flesh evenly. Gradual cooking means fish are less likely to dry out and fall apart. For added flavour, complement poaching using aromatics such as court-bouillon, fish stock, aromatic herbs and vegetables, red and white wine and fresh herbs.

• In a casserole, bring liquid to a boil.
• Add fillets, making sure there is enough liquid to cover completely.
• Bring liquid to simmer, NEVER to a rolling boil.
• Cover and poach at very low heat for 5 to 8 minutes per 2.5 centimetres (1 inch) of thickness.
• Remove fillets from liquid.
• The fish is cooked when the flesh is opaque, tender and moist when tested with a fork.

Note: If fillets are dropped into cold liquid, cooking time starts when the liquid begins to simmmer.

Scallopines and ballotines
Large fish fillets like those of salmon can be sliced thinly and are then called scallopine. They are generally one centimetre (1/2 inch) think. These thin slices can be rolled up and made into savoury ballotines (small sacks).

• Place the scallopine between two sheets of wax paper and pound to flatten.
• Spoon a little stuffing on the center of the scallopine and shape into a ballotine.
• Delicately tie closed with string.

The ballotine can be poached, steamed or over-baked in an open pan.

Paupiettes (rolls)
Paupiettes are skinned fish fillets that are cut in two lengthwise then rolled up (strudel-like). For added flavour, place 15 ml (1 tbsp) of stuffing at the end of the fillet before rolling it up and secure with a toothpick. The paupiette is then ready to cook.

Paupiettes can be poached, steamed or oven-baked in an open pan.