Fish is coated with flour, dipped in a mixture of eggs whisked with milk, covered in bread crumbs, and then sautéed in butter.

Fish is cooked using a steamer placed in a covered saucepan with a court-bouillon or fish broth.

Oven-roasting is the perfect way to cook whole fish, fish steaks, and fillets with a little bit of liquid and your choice of seasonings. For best results, baste fish with cooking juices during cooking so it absorbs more flavour.

Baked in foil wrap (en papillote)

This method works best with delicate fish. Fish is placed in a sealed aluminum or parchment paper packet along with vegetables, seasonings, and some broth or white wine. The steam circulating in the packet cooks the fish so it stays moist and absorbs all the flavours.

Before frying, fish is coated with tempura batter or flour. It is then plunged into a deep fryer on high.

The barbecue is best for grilling fish steaks, whole fish, or firm fish fillets.

Poaching works best with fillets you want to keep moist. Fish is plunged in a simmering liquid such as a court-bouillon made with white wine, fish broth, or a blend of water, carrots, onions, and a bouquet garni.

Pan-frying is best for small whole fish, fillets, and steaks, but also works well for delicate fish that tends to come apart when cooked. You can sauté fish with the seasonings of your choice and then break it apart into large pieces.

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The ABC's of fish

Why boost your fish consumption? Try eating more fish this year to enjoy its many health benefits.

Fish is:

An excellent source of omega-3
Low in saturated fat and cholesterol.
A great source of high-quality protei

Children aren’t always the biggest fans of fish, in spite of their healthy benefits. But don’t let it get you down!

Here are 4 simple tips to help you incorporate fish into your family meals and to make your kids love fish a little more.

1- Add fish to their favourite dishes (transform creamy pasta into creamy salmon pasta!);

2- Try white fish first, it has a more delicate flavour;

3- Make fish cakes or croquettes to add a little crunch;

4- Enhance the flavour of the fish instead of trying to camouflage it by using spices, tomato sauce, maple syrup, etc.

Guide to buying fish

Choose fish with skin that’s shiny, pearly, and firm. Scales should cling and be shiny and intact, while flesh should be firm and elastic. There should be no strong or unpleasant odour.

How do you know when fish is fully cooked?

Flesh should be opaque and moist. It should be uniform in colour and flake away easily when pulled with a fork.

Here are some recipe ideas and cooking tips for the various types of fish you can pick up from your IGA fish and seafood specialist:

CHAIR MI-FERME

Pangasius

White fish with medium fat content and a delicate, flaky texture
Delicate, light-tasting flavour
Suggested cooking methods: Roasted, pan-fried, or baked in foil

Ocean perch

Lean, white fish with a tender, flaky texture
Mild and slightly sweet flavour
Suggested cooking methods: Baked in foil or oven-roasted with seasonings

Pollock

Lean, white fish with a delicate, very crumbly texture
Delicate, sweet flavour
Suggested cooking methods: Roasted on a baking sheet or baked in foil

SEMI-FIRM FISH

Bass

White fish with medium fat content and a texture that flakes coarsely and melts in your mouth
Bold flavour
Suggested cooking methods: Pan-fried or grilled. This versatile fish stays firm when cooked. Bass can even be cooked whole, with or without a salt crust

Cod

Lean fish with a flaky, melt-in-your-mouth texture
Mild and slightly sweet flavour
Suggested cooking methods: Pan-fried or oven-roasted. Great in sauce-based dishes such as stews and curries. Can also be breaded to make nuggets or fish and chips–style fish

Goberge

Lean, white fish with a flaky texture similar to cod
Delicate and slightly sweet flavour

Suggested cooking methods: Pan-fried or oven-roasted. Great in sauce-based dishes such as stews and curries. Can also be breaded to make nuggets or fish and chips–style fish

Sole

Lean, white, boneless fish with a tender, delicate texture
Delicate and subtle flavour
Suggested cooking methods: Oven-roasted with seasonings, poached, or steamed

Turbot

White fish with medium fat content that flakes coarsely
Delicate and refined flavour
Suggested cooking methods: Baked in foil, pan-fried, or poached

Trout

Fatty pink fish with a flaky and moist texture
Mild flavour
Suggested cooking methods: Oven-roasted, pan-fried, or grilled

FIRM FISH

Blue Marlin

Very firm fish with a meaty, steak-like texture
Bold and pronounced flavour
Suggested cooking methods: Pan-fried over high heat or grilled on the barbecue since flesh stays firm

Tilapia

White fish with medium fat content and a flaky texture
Mild and slightly sweet flavour
Suggested cooking methods: Can be oven-roasted, pan-fried, baked in foil, or steamed

Salmon

Fatty, pink fish
Bold and succulent flavour
Suggested cooking methods: Lends itself to a variety of preparations: oven-roasted, pan-fried, baked in foil, or grilled

Mahi-Mahi

Lean, firm fish with a flakey and tender texture
Taste ranging from mild to slightly bold
Suggested cooking methods: Pan-fried over high heat or grilled on the barbecue since flesh stays firm

Halibut

Lean, white, flaky, and tender fish with meaty texture
Delicate and subtle flavour
Suggested cooking methods: Lends itself to a variety of preparations: oven-roasted, pan-fried, or grilled

Tuna

Dark pink, fatty, and firm fish with a meaty texture
Taste ranging from mild to slightly bold
Suggested cooking methods: Pan-fried over high heat or grilled on the barbecue since flesh stays firm

Cooking guide

This method works best with small fish. Fish is coated with flour and then sautéed in butter.