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Cooking Fish Made Easy: Try These Tips

Janet Neustedter September 2020

Food Kuel Category Expert: Janet Neustedter

Fish can be something that people avoid cooking. “How do I cook fish?” Is a frequent question that I get! Well, cooking fish can be made easy, try these tips.

I am going to make it simple for you!! Basically, you want to flavor the fish, right? Here are some fish tips: if you get good, fresh, wild caught fish, it should not be “smelly”. It should smell fresh and good. Smelly fish means not very fresh fish.

Rubs And Marinades For Fish:

The easiest things to use are marinades and rubs.”

Next thing to do is add flavor. This is simple, depending on what you feel like. The easiest things to use are marinades and rubs. Do you have some bottled salad dressings? Who doesn’t! Pour a little bit on top of the fish and let it sit for about 30 minutes. You do not need to submerge the fish in marinade, the idea is to flavor it. You don’t want to only taste the marinade. Want to make your own? Rub olive oil on top of the fish, put sea salt, pepper, garlic, and either fresh squeezed citrus like lemon, orange or grapefruit, or a little bit of balsamic vinegar. Top with fresh herbs such as diced basil, and if you don’t have fresh, sprinkle dried herbs on top.

You can do a dry rub by, same method as above, put olive oil on the fish, then sprinkle liberally with the rub. Anything goes here: chipotle, herb, taco seasoning, cajun… whatever mood you are in! There is a rub I like at Costco, you can get it online too, that is called Butt Rub. It is made for pork, but works well for salmon.

Bake The Fish:

To bake fish, put the oven on 350 degrees for about 12-15 minutes.

Join Janet In Her Kitchen:

  • Put salmon filets on a parchment lined cookie sheet.
  • Cut a lemon in half and squeeze lemon juice on each filet, just a liberal squeeze.
  • Sprinkle with sea salt and pepper.
  • Dab on top some pesto, spread to a thin layer on top of the fish.
  • Dab goat or feta cheese on top.
  • Broil on the lower shelf in the oven for 12 minutes. 

NOTE: I have found this method really successful! It caramelizes the fish and keeps it moist.

Add a salad to the mix and you have super healthy meal. Download the ‘5 of Our Favorite KUEL Salads’ eBook for some amazing, beautiful, healthy salad recipes AND accompanying dressings!


About the Author:

Janet is a restaurant trained chef, who has always had a healthy cooking interest. After being exposed to the term Functional Medicine, Janet became energized with the connection of food being medicine and food potentially being harmful (in the case of allergies). That connection inspired her to become certified in Functional Medicine Health Coaching. Functional Medicine is about identifying and addressing the root cause of diseases. Food is often a part of that link. People with stomach “issues” may just need a simple adjustment in the food they eat to have less pain. People trying to lose weight can do it without 100 burpees or running marathons. As a certified Functional Medicine coach, she helps clients identify what foods can help meet specific health goals. You can learn more about Janet on her site – Here4You.