Whole Fish Cooking Tips
Tips for roast / broil
FISH SELECTION
When selecting a species of fish, keep in mind the meat to weight ratio will be about 50% yield or less for many types of fish. For 2 adult servings, it would be recommended to use a fish not less than 1.5 pounds. Given the weight of the head and bones, 2# is a good target size for 2 portions. Make sure to select a fish that has a firm texture, clear eyes and gills, cleaned stomach cavity with no signs of discoloration, and an exterior that is free from bruising. Prior to cooking, it is recommended to trim fins with a pair of kitchen scheers, as fins will burn during a high heat roast or grilling method.
FISH PREP
Dry fish inside and out perform seasoning with salt and pepper. It is important to season the belly cavity of the fish also. Stuffing the fish with aromatics will impart delicate flavors and can also be used to season the fish after it is cooked. Common ingredients include lemon, parsley, thyme, bay leaf, onion, garlic, shallot, lemongrass, dill and cilantro.
Making a spice bundle called a Bouquet Garni, can contain your aromatics without worrying about them falling out during cooking. Keep all herbs on the stem and wrap in butchers twine lengthwise to make your bouquet. It is also helpful to use the green part of a leek to wrap everything before tying it with the twine.
COOKING
Preheat the oven to 375-400 degrees F, on high convection or roast setting. Select a sheet pan large enough to contain the fish. Use parchment paper to line the tray. As an option, you can cut scores into the outside meat of the fish to allow the seasoning to get deeper into the meat. Doing so will also allow you to check the doneness easily. Stuff fish with aromatics if using and place the fish not closer than 8 inches from the top of the oven. A medium density roundfish such as striped bass may take as long at 20-28 minutes, however for milder and thinner fish such as flounder, decrease your cooking time to 15-20 minutes and check for doneness around the 10 minute mark. Whole fish cooked in the oven do not need to be flipped.
PRESENTATION
Present your fish whole to the table with appropriate dishes such as roasted potatoes, steamed rice or a rice pilaf. As the fish has been cooked in delicate manor, vegetables cooked more aggressively will provide a nice contrast both in flavor and texture. Pan roasted brussel sprouts or roasted broccoli and cauliflower would be excellent options. Grilled vegetables such as zucchini, squash and eggplant would work as well. For colder months, a hearty side of ratatouille would provide a strong savory and hearty foundation to the plate.
The excess liquid from cooking will make a flavorful broth if poured over the fish, or reduced into the base for a sauce. Remaining bones can be placed in water, along with the bouquet to make a light fish stock. Bring cold water, bones and aromatics to a lazy boil for not more than 1 hour. Strain and cool liquid. Freeze if not used within the next few days.
Whole fish cooking is versatile, the ability for it to be a blank canvas but also in the full utilization of the product. It is for this reason it is one of the most popular methods to cook fish. Popular options include: striped bass, snapper, spanish mackerel, bluefish, mullet, tilefish, black bass, sheepshead, red and black drum and speckled trout.
-Aaron Matyac, Fishmonger