I have amazing memories of eating whole fish on my travels, like one freshly caught off a dive boat in Thailand, piles of perfectly crispy sardines in Portugal and sharing Dorada at a cafe near a marina in Spain. I had always wanted to master cooking whole fish at home but was intimidated by all the fish options and unsure what method of cooking to use. After plunging in and trying it out, I was delighted to discover that it is actually one of the most simple and delicious meals out there- not to mention being packed with nutrients! Now it is one of my favorite meals in our rotation at home. It’s a more reliable method of cooking fish, as it turns out flavorful, luscious and tender inside and perfectly crispy and seasoned outside. The presentation is always thrilling, and can make an ordinary night something special.
Learning to cook whole fish has allowed us to include a lot more of it into our diet, which aligns with our desire to make more sustainable choices. Also, we now tend to experiment with fish beyond the over-consumed options like salmon, tuna and shrimp.
Packed with Nutrients
Fish is filled with omega 3 fatty acids and an excellent source of mighty minerals like iron, zinc, Iodine, magnesium, calcium and potassium. Many of us are deficient in these key fatty acids and minerals.
Yin Nourishing Food
Fish is considered a Yin nourishing food in Chinese medicine. Yin foods help us in several ways:
promoting fertility,
moistening dryness
soothing anxiety
promoting restful sleep
How to choose a fish
Don’t be shy- talk to the person behind the fish counter- they are full of helpful info. I’d recommend starting with a white-fleshed fish like red snapper, branzino, perch or mahi mahi. Some more “oily” and gorgeous options are trout and mackerel.
Check for freshness- Look at the fish and check to make sure the eyes are plump and clear (not cloudy), the skin should be firm, iridescent and glossy and the gills are lively, colorful and wet (not dull and dry). Smell the fish. Yes even a fresh fish will smell slightly fishy, but it should smell more like the ocean it came from and not super stinky.
As for serving size, a good rule of thumb is about 1 pound of fresh fish per person.
Preparing your fish
In case it isn’t done already, your new friend at the fish counter will be happy to do this for you. Let them know your plans for cooking and ask to please have your fish prepared- gutted, scaled and rinsed.
Once you get back home, assemble your ingredients. You will need olive oil, fresh aromatic herbs (so many options here! You can’t fail with parsley and oregano or rosemary and thyme, fresh garlic, lemon, salt and pepper.
Rinse and pat dry the fish, then place it on a cooking sheet. I like to line mine with parchment paper, but foil can also work for easy clean up.
Score the fish- cut about three shallow slits across the top of the fish, just piercing the skin.
Rub the fish with olive oil, getting the inside and outside surfaces.
Stuff the inside of your fish with fresh herbs, garlic and lemon slices. You can get creative here with whatever seasonings you like.
Season the outside generously with sea salt and freshly cracked pepper. You can also add garlic powder if desired.
Cooking the Fish
Pre-heat your oven to 450 degrees.
Roast your fish for about 20 minutes. You will know it is done when it flakes easily with a fork, or the fins come right off when you pull them. If you like precision, it’s done when a thermometer inserted into the thickest part of the fish reads about 135°F. Then remove from oven.
Squeeze fresh lemon on top and serve immediately!
How to Eat a Whole Fish
No need to stress about this, you can let this be a little messy and fun. Of course you want to be careful of bones. Eat the top layer carefully with a fork then lift out the spine when it is exposed. For an expert tutorial on how to carve and serve a whole fish- check out this quick video by Serious Eats.
Don’t forget to pick at the head and gills which have some of the tastiest bits!
I hope you try cooking whole fish at home. Let me know how it goes in the comments below! If you would like more information about how acupuncture and Chinese medicine may help optimize your health please don’t hesitate to reach out. We serve San Francisco and the greater Bay Area. Email us at info@doublehappinesshealth.com