Foolproof Fish: Seafood Selections You'll Savor

Not sure which fish should grace your dinner table? Here’s a guide to some of our favorites.

MAHI MAHI
Before cooking, mahi mahi has a dark, pinkish cast; it turns white and flaky when cooked. Its firm flesh and strong flavor have made it a recent favorite. Mahi mahi is can be prepared in a variety of ways including broiling. Just season the fillets with salt and pepper and broil in the oven, turning once, for 4 to 6 minutes per side. Serve with some lemon wedges.
COD
This is truly a New England classic. Cod is a good “starter fish;” with its white flesh, mild taste and flaky texture. Even those who claim not to like fish will enjoy it. Cod is delicious when roasted. Season cod fillets with some chili powder, oregano and salt. Place in a pan and roast in a 450‹F oven for 5 to 7 minutes. Serve with a little melted butter.
HALIBUT
Halibut’s delicate flavor makes it easy to eat but also means it’s best prepared with a light touch — you don’t want other ingredients to overwhelm it. However, its firm texture means it can be cooked in a number
of ways including poaching. Start by seasoning the halibut with salt and pepper and simmering in a skillet with enough white wine to reach halfway up the sides of the fillets. Cook, covered, for 6 to 8 minutes.
HADDOCK
This fish is loved for its delicate, flaky lean meat and mild flavor. Haddock can be cooked in a variety of ways, including poached, grilled, deep-fried and baked. In a shallow dish combine some flour, garlic powder, onion powder and cornflake crumbs. Dip haddock fillets in egg whites and then dredge in the cornflake mixture. Bake in a 450‹F oven for 8 to 10 minutes per 1 inch of thickness.
TUNA
Tuna ranges in color from light pink (almost white) to dark red; usually, the darker the color, the stronger the flavor. Tuna steaks are quite firm in texture and are delicious when marinated in a mixture of olive oil, minced garlic, roasted red pepper, chopped jalapeño, lime juice, ground cumin and cilantro and then grilled for 7 to 8 minutes per side.
SWORDFISH
Swordfish is most often sold and prepared as steaks, as befits its hearty, meaty texture and mild flavor. It is excellent when sautéed. Add some olive oil to a skillet over moderately high heat. Once hot, sauté the swordfish for 4 to 5 minutes on each side. Serve drizzled with a little balsamic vinaigrette.
CATFISH
Sweet and mild with a firm texture, catfish holds up well under a variety of cooking techniques. Try breading your fillets and pan frying them in a little oil for 3 to 4 minutes per side.
SALMON
Salmon’s delicious, distinctive flavor and incredible versatility have made it one of the most popular choices. Its pinkish-orange flesh is very firm and is equally flavorful when drizzled with a mixture of soy sauce, sugar, pepper, lemon juice and olive oil and then steamed in the microwave on MEDIUM heat for 4 to 6 minutes.

Is It Done Yet?
When you’re cooking seafood, particularly fish, the key to remember is that you don’t want to overcook it, which can be easy to do. Here are signs that your fish is properly cooked:

• A meat thermometer inserted into the thickest part of the fish registers 145‹F
• Fish starts to feel firm
• It flakes easily with a fork or thin knife inserted into the top layer
• Fish becomes opaque in color
• For fish like tuna or swordfish that are easy to overcook, remove from heat just before they reach the proper stage of doneness — they will continue to cook for a short period of time.