Steaming Fish Fillets: A Quick, Healthy, And Delicious Option

Steaming is a quick and easy way to cook fish fillets. It's a traditional Chinese and Cantonese dish that's often served as one of the final courses at a banquet or wedding. It's also a simple dish to make for a weeknight dinner. You can steam almost any type of fish, but delicate white fish such as cod, sea bass, halibut, tilapia, or snapper work best. The fillets should be fairly thin (about 0.6 cm or 0.5 inches thick) to ensure even cooking. To steam, place the fish on a heat-proof plate inside a bamboo or metal steamer basket, or directly into a wok or deep skillet with a lid. The cooking time will depend on the thickness of your fillets but should not exceed 10 minutes for thin fillets.

Steamer setup: use a wok, steaming rack, and lid, or a bamboo steamer

To steam fish fillets, you can use a wok, steaming rack, and lid, or a bamboo steamer. Here's a step-by-step guide to setting up your steamer:

Using a Wok, Steaming Rack, and Lid

• Fill the bottom of your wok or a large pot with at least 1 inch of water.
• Place a steaming rack or a metal elevated rack inside the wok or pot. Make sure the rack is elevated above the water level.
• Cover the wok or pot with a lid.
• Bring the water to a boil over high heat.

Using a Bamboo Steamer

• If you're using a bamboo steamer, place it over a pot of simmering water. The bamboo steamer should fit snugly on top of the pot.
• Ensure there is enough water in the pot to generate steam without evaporating too quickly.
• Cover the bamboo steamer with its lid.

Once your steamer setup is ready, you can proceed to cook your fish fillets. Place the fillets on a heat-proof plate or directly onto the steamer rack, making sure they are in a single layer. For the wok setup, carefully place the plate with the fillets inside the steamer. Cover and steam until the fish is cooked, which usually takes around 8-10 minutes, depending on the thickness of the fillets.

Fish options: choose a delicate white fish, like tilapia, cod, or sea bass

Tilapia is a mild-flavoured fish with a flaky texture. It is a good choice for steaming as it is not too thick and cooks quickly. Tilapia is a versatile fish that can be used in a variety of dishes and is commonly used in Asian cuisine.

Cod is another mild-flavoured white fish that is suitable for steaming. It is a firm but flaky fish with a sweet taste. Cod fillets can be cut into individual servings or cooked as a larger fillet.

Sea bass is a delicate white fish with a lovely sweet taste. It is a good option for steaming as it is not too thick and cooks quickly. Sea bass is often served as a whole fish, but it can also be cooked as fillets.

When choosing fish for steaming, it is important to consider the thickness of the fillets. Thicker fillets will take longer to cook and may be more likely to overcook on the outside before the centre is done. It is also important to use fresh fish, as steaming is a delicate cooking method that can highlight any imperfections in the fish.

In addition to tilapia, cod, and sea bass, other mild white fish such as haddock, flounder, or snapper can also be used for steaming.

Seasoning: sprinkle with salt, drizzle with olive oil, and add lemon juice

Seasoning is a crucial step in the cooking process, as it enhances the flavour of the dish. Here is a detailed guide on seasoning your fish fillet while steaming it:

Firstly, cut your chosen fish fillet into slices or pieces. You can use any type of fish, such as halibut, cod, salmon, red snapper, trout, tilapia, or haddock. The fillet should be around 1-inch thick to ensure even cooking.

Next, sprinkle a pinch of salt over the fish slices. Salt enhances the natural flavour of the fish and brings out its sweetness. You can use regular table salt or sea salt, depending on your preference.

Then, drizzle extra virgin olive oil over the fish. The olive oil will add a fruity and aromatic flavour to the dish while also helping to retain moisture in the fish, ensuring it stays tender and juicy.

Finally, add a splash of lemon juice to the fish. Lemon juice will brighten the flavour of the dish and give it a tangy twist. It will also help to balance out the richness of the olive oil and the saltiness of the dish.

You can also add other seasonings to your fish fillet, such as black pepper, dried dill weed, onion powder, dried parsley, paprika, garlic powder, or green onions. Get creative and experiment with different combinations of herbs and spices to find your perfect flavour profile!

Aromatics: add scallions, ginger, and chilli for flavour and aroma

Aromatics are a key part of steamed fish recipes, adding a depth of flavour and aroma to the dish. Scallions, ginger and chilli are a classic combination used in Chinese and Vietnamese cooking, and they work particularly well with steamed fish.

Scallions, also known as spring onions or green onions, are a type of mild onion with long green stalks and white bulbs. For this recipe, you will want to finely slice the scallions, cutting them into thin strips, or julienning them. You can use the whole scallion, or just the green part. The white part will give a stronger onion flavour, while the green part is more delicate. The scallions will be placed on top of the fish, either before or after adding the sauce, and then hot oil will be poured over them, cooking them slightly and releasing their aroma.

Ginger is a root with a distinctive, sharp flavour and a warm, spicy aroma. For this recipe, you will need to peel and finely slice or julienne the ginger. It will be used in two ways: some of the ginger will be cooked in oil to make the sauce, and the rest will be placed raw on top of the fish, along with the scallions. The raw ginger will be gently cooked by the hot oil that is poured over at the end.

Chilli, or chili, is an optional extra for this recipe, but it adds a nice touch of colour and a hint of warmth. You can use a large red chilli, deseeded and finely sliced. It will be placed on top of the fish with the scallions and ginger, and then the hot oil will be poured over, releasing its aroma.

The combination of these aromatics gives a fresh, Asian flavour to the dish, and the hot oil adds a dramatic sizzle and extra depth of flavour.

Sauce: combine light soy sauce, Chinese rice wine, and sesame oil

To make the sauce for your steamed fish fillet, you'll need three simple ingredients: light soy sauce, Chinese rice wine, and sesame oil.

Start by preparing your ingredients. You'll want to slice the ginger into thin julienne strips, and chop the scallions/green onions into fine strips. If you're using chilli, slice this finely, too.

Next, place your fish fillets side by side on a plate. For this step, it's best to use a heat-proof plate that fits inside a bamboo or basket steamer. Drizzle the fillets with Chinese rice wine and season with salt and pepper.

Now, it's time to steam your fish. Place the plate in your steamer, or on a rack above a pan of simmering water, and cover. Steam for around 8-10 minutes, depending on the thickness of your fillets. The fish is ready when it's opaque and just starting to flake.

Once your fish is cooked, remove it from the steamer and place it on a warmed serving plate. Scatter the ginger, green onions/scallions, and chilli (if using) over the top.

Finally, it's time to make your sauce. Drizzle the light soy sauce and sesame oil over the fish and aromatics. Heat some peanut oil or another neutral-flavoured oil in a small saucepan until very hot, but not smoking. Carefully pour the hot oil over the fish, listening for the crackling, sizzling sound as it hits the other ingredients. This step is best done in front of your guests, so they can enjoy the dramatic sizzle and the release of aromas from the ginger and onions.

Your sauce is now ready to be scooped up and enjoyed with every mouthful of gently steamed, soft fish.

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