When you’re ready to grill the fish, place the skin-side down first directly over the hottest part of the grate. Let it cook in peace. Do not disturb it for a good 4 to 5 minutes. Flip the fish and let it cook for a few minutes on the other side until a thermometer reads 145˚F when inserted in the center of the fish.

Place the fish, skin-side down, over the hottest part of the fire, leaving them there until the edges begin to crisp, about 2 minutes. To finish cooking, rotate the grill grate so the fish sits opposite the hot coals. Cover the grill and continue to cook for another 8-10 minutes, until fish is cooked through.

Place skin side down perpendicular to grates. Cook, covered, over direct, medium-high heat until skin is brown and crisp. If the fish doesn’t budge when you try to flip it, keep cooking until it releases. Flip with a sturdy spatula and grill until cooked through.

Avoid turning the fish unless you absolutely feel you must, and if you do turn it plan ahead to turn it only once. Baked fish can easily fall apart (and if it doesn’t, it might already be cooked too much). For easier flipping with less likelihood of the fish falling apart, use two spatulas instead of just one.

Heat oven to 375°F. Grease bottom of rectangular pan, 11x7x1 1/2 inches. Cut fish fillets into 4 serving pieces if needed. Place pieces, skin sides down, in the pan, folding thin ends under if necessary for even thickness.

Cook fish about 10 minutes per inch, turning it halfway through the cooking time. For example, a 1-inch fish steak should be cooked 5 minutes on each side for a total of 10 minutes. Pieces less than 1/2 inch thick do not have to be turned over.

To stop white fish from drying out, cook it by adding some liquid to the tray or in a sauce. The liquid could be water, wine, butter, milk, lemon, lime or orange juice, oil or a little stock. Other ingredients can also be added to give extra flavour and aroma such as herbs, tomatoes, onions or chopped vegetables.

Overall, the healthiest cooking methods limit the loss of healthy omega-3 fats, retain the most nutrients and minimize the formation of harmful compounds. In general, this means that sous vide, microwaving, baking, steaming and poaching your fish are your best bets.

Baking. Explanation: The fat fish is suited to be baked because it will help remove the excess oil in it.

A medium heat should be used when grilling fish, whole or pieces. Using too high of a heat will cause some parts to cook too quickly and dry out while other parts will not be done all the way through.

between 350 to 375 degrees

Place the fish flesh side down in the pan. You want to cook the “presentation” side of the fish first. For most fillets, this generally means you want to show the diner the non-skin side.