Steaming Fish Fillet: A Quick, Easy, And Healthy Method

Steaming is a great way to cook fish fillets, as it's a delicate cooking method that preserves the flavour of the fish while keeping it tender. It's also a simple and quick way to cook, with most recipes taking under 15 minutes.

You can steam just about any type of fish fillet, but delicate white fish such as halibut, cod, sea bass, tilapia, hake or snapper are popular choices. The fillets should be around 5/8 (1.5cm) thick so that they cook evenly and quickly – too thick and the outside will be overcooked before the centre is done.

You can steam fish in a wok, a bamboo steamer, a steam oven, or a simple stovetop setup with a pot of boiling water and a heat-proof plate or rack to hold the fish. You can also use a steam oven, which offers more precise timing.

Most recipes involve marinating the fish for around 30 minutes, or seasoning it with salt, and adding aromatics such as ginger, garlic, scallions, chilli, and soy sauce. The fish is then steamed for around 4-10 minutes, depending on its thickness.

Once cooked, the fish can be finished with a sauce or salad. Chinese-influenced recipes often involve dousing the fish with hot oil that has been sizzled with scallions, ginger or garlic, and topping with herbs and soy sauce.

Choosing the right type of fish

Type of Fish

The most common types of fish used for steaming are white-fleshed fish such as cod, haddock, sea bass, halibut, tilapia, flounder, sole, grouper, red snapper, and perch. These fish are lean, mild in flavour, and delicate, with a tendency to fall apart into large flakes when cooked. Steaming is an excellent way to prepare white fish as it cooks them slowly and evenly, helping to retain moisture.

Freshness

When choosing fish for steaming, it is best to opt for fresh, high-quality fish. If you have access to live fish, that is ideal. However, fresh fish that has been recently caught or purchased from a trusted fishmonger is also a good choice. Frozen fish can also be used, but ensure it is of good quality.

Avoid Oily Fish

While oily fish such as salmon, mackerel, or swordfish can be steamed, they are not the best choice. Oily fish are better suited for higher-heat cooking methods like pan-frying or roasting. Steaming oily fish may result in a stronger fishy taste and a less delicate texture.

Thickness of Fillets

When selecting fish fillets for steaming, look for those that are uniform in thickness. Thicker fillets, such as those from halibut or sea bass, will take longer to cook and are ideal for steaming. Thinner fillets, like tilapia, may cook faster and are more suitable for quick cooking methods like pan-searing.

Colour and Smell

When purchasing fish fillets, look for those with shiny, firm flesh and a delicate ocean-like smell. Avoid fillets with discoloured flesh or a strong fishy odour, as these may be signs of aging or improper handling.

Availability and Preference

Finally, consider the availability and your personal preference when choosing the right fish for steaming. Opt for fish that is in season and readily available in your area. You can also choose based on your taste preferences, as some fish have more pronounced flavours than others.

Preparing a marinade

Firstly, decide on the flavour profile you want to achieve. A simple and classic combination is soy sauce, chilli paste, sweet wine or sherry, rice vinegar, fresh herbs (such as Thai basil, dill or cilantro), crushed chilli, a touch of honey, sliced or grated ginger and garlic, and a squeeze of lemon or orange juice. You can also add a splash of olive oil for a more luxurious marinade. Play around with different combinations and adjust to your taste.

Once you have decided on your ingredients, mix them all together in a bowl. Be sure to keep the acid levels low and the marination time under an hour, so that you don't accidentally "cook" the fish in the style of a ceviche.

Next, prepare your fish fillets. Rinse them and pat them dry. If you are using frozen fillets, be sure to thaw them first and then pat them dry with paper towels. Place the fillets on a plate and pour the marinade over them, ensuring that they are fully coated. Alternatively, you can place the fillets in a sealable bag and then pour in the marinade, squeezing out any excess air before sealing the bag. This method ensures that the fillets are fully covered by the marinade and can be helpful if you are short on space in your refrigerator.

Allow the fish to marinate for around 30 minutes. If you are short on time, you can marinate for a shorter period, but the flavour may not be as intense.

Once the fish has finished marinating, you can cook it according to your preferred steamed fish recipe. Enjoy your delicious and flavourful steamed fish!

Selecting a steaming method

There are several ways to steam fish fillets, and the best method for you will depend on the equipment you have available.

The traditional method is to use a bamboo steamer basket or a steamer insert placed over a pot of water. This is a simple and accessible way to cook your fish. If you don't have a steamer basket, you can use a large pot or deep skillet with a lid, and a steaming rack or an empty tuna can placed in a small amount of water.

If you have access to a steam oven, this can be a good option as it allows for more precise timing and the ability to cook for a crowd. You can also use a combi-steam oven, which has pre-programmed settings to take the guesswork out of cooking.

For those without any special equipment, it is possible to hack a steamer using a heat-proof plate or cooling rack and some clever aluminium foil manoeuvring.

Regardless of the method chosen, it is recommended to put the fish on a plate so that it cooks in its own juices, which can be used to create a sauce later.

Aromatics to add

Aromatics are a great way to add flavour to steamed fish. Here are some ideas for aromatics to use when steaming fish fillets:

Scallions/Spring Onions

Scallions, also known as spring onions, are a popular aromatic to use when steaming fish. They can be sliced and scattered over the fish before steaming, or cooked in hot oil and drizzled over the fish for a dramatic sizzling effect.

Ginger

Ginger is another commonly used aromatic when steaming fish. It can be thinly sliced or julienned and scattered over the fish before steaming, or cooked in hot oil and drizzled over the fish to enhance its fragrance.

Cilantro/Coriander

Cilantro, also known as coriander, is often used alongside scallions and ginger when steaming fish. It can be roughly chopped and scattered over the fish before steaming, or cooked in hot oil and drizzled over the fish.

Soy Sauce

Soy sauce is a great way to add a savoury umami flavour to steamed fish. It can be drizzled over the fish before steaming, or mixed with hot oil and drizzled over the cooked fish for a more dramatic presentation.

Lemon/Citrus

Lemon or other citrus juices can be used to add a bright, acidic flavour to steamed fish. They can be squeezed over the fish before or after steaming, or sliced and stuffed into the cavity of a whole fish before cooking.

Other Aromatics

Other aromatics that can be used when steaming fish include garlic, chilli, parsley, dill, onion powder, paprika, and black or Szechuan peppercorns. These ingredients can be used to season the fish before steaming, or added to the cooking liquid for a more subtle flavour.

Finishing sauces

Steaming is a great way to cook fish fillets, as it preserves the sauces and keeps the fish tender. While some people like to enjoy their steamed fish with nothing on it, drizzled with olive oil and lemon juice, and a sprinkle of coarse salt, there are a variety of finishing sauces that can be used to elevate your steamed fish dish. Here are some ideas for finishing sauces to add a burst of flavour to your steamed fish fillet:

• White Wine Sauce: This luxurious and elegant sauce pairs beautifully with any fish that can be pan-fried. It is made with white wine, cream, butter, lemon, vinegar, and eschalots (French onions). The cold butter is added at the end to thicken and emulsify the sauce, giving it a glossy and satin-like texture.
• Lemon Cream Sauce: A simple yet delicious sauce made with lemon zest, cream, salt, lemon juice, and parsley.
• Tomato Ginger Sauce: A simple tomato sauce with surprising complexity, thanks to the addition of ginger.
• Sweet and Sour Sauce: A light and spicy version of the classic Chinese takeout sweet and sour sauce.
• Parsley Sauce: An easy and refreshing sauce that goes well with crisp, butter-fried sea bass or snapper.
• Smoked-Almond Romesco Sauce: Smoked almonds and pimentón de la Vera give this sauce a terrific smokiness.
• Rich Ketchup Sauce: A complex sauce made with ketchup, soy sauce, vinegar, and Tabasco.
• Mint Sauce: Fresh mint, garlic, vinegar, and sugar combine to create a sweet and sour sauce that pairs perfectly with full-flavoured fish like tuna.
• Salmoriglio Sauce: A tangy, buttery sauce that is a classic in Sicilian cuisine.
• Red Wine Sauce: Choose a full-bodied red wine for a richly coloured and flavourful sauce.

These sauces will surely enhance the flavour of your steamed fish fillet and impress your taste buds!

Frequently asked questions