| How to Bake and Saute Seafood|
How to Bake Seafood: It is recommended that fillets, steaks, shellfish, or whole fish be used for baking seafood.
- Preheat the oven to 450 degrees Fahrenheit. Measure the fish at the thickest part. For every inch of thickness, cook it for ten minutes, or until the fish is cooked in the center. Make sure it is opaque.
- Baking requires little or no added fat, which means that this is another healthy choice. One way to keep seafood moist while baking is to top it with seasoned breadcrumbs, or lightly brushing it with olive oil or more butter. You could even top it with thinly sliced vegetables.
1. Preheat the oven. Place the seafood in a single layer in a lightly buttered baking dish. If you are cooking fillets, fold the thin ends under so it will cook evenly.
2. Season the seafood or add a coating or topping
3. Bake until the center is cooked. Make sure it is opaque, not translucent.
How to Sauté Seafood: Fish fillets that are under 1-1 1/2 –inches thick, shucked oysters, large shrimp, and scallops are recommended for sautéing.
Sautéing is similar to stir-frying. Sautéed seafood should be cooked over medium heat. The seafood should be browned on one side and then flipped over to brown the other. Try lightly coating the seafood with flour, cornmeal, breadcrumbs, or finely chopped nuts for a crisp outside and tender inside. Use a non-stick skillet for cooking in.
1. Carefully pat the seafood dry to reduce the amount of splattering while cooking. Lightly dust with a coating of your choice (optional).
2. Over medium heat with a heavy skillet, heat a small amount of oil or butter. Add the seafood, and cook until browned.
3. Turn over the seafood and continue cooking until well browned and it is opaque through the thickest part. A good tip to remember is to cook seafood for 10 minutes for every inch in thickness.