Steaming Fish Perfection: Oven-Baked Method

Steaming fish in the oven is a healthy and delicious way to prepare this dish. It is a convenient method to cook a large amount of fish at once, without the need for a stovetop steamer. This technique is inspired by the classic Chinese way of preparing a whole fish, which is believed to bring luck and prosperity. The fish is typically seasoned with ginger, garlic, green onions, and a soy-sesame oil mix. The oven-steaming method involves wrapping the fish in foil and sealing it to lock in moisture and flavour. The fish is then baked until tender and flaky, resulting in a moist and tender dish that pairs well with simple sides.

Seasoning and flavouring

You can also season the fish with a simple soy-sesame oil mix. To make this, mix together 1 tablespoon of soy sauce, 1/2 tablespoon of sesame oil, and 1/2 tablespoon of rice vinegar, and drizzle this over the fish.

Alternatively, you can season the fish with dill, onion powder, parsley, paprika, seasoned salt, lemon-pepper seasoning, and garlic powder, then sprinkle with lemon juice.

If you want to get creative, you can make a red chile oil to drizzle over the fish. To make this, combine 1/4 cup of canola or other neutral oil with 6 large, thinly sliced garlic cloves in a small saucepan over medium-high heat. Fry until the garlic is light golden brown, then remove from the heat and transfer the garlic to a paper towel. Add a large pinch of red pepper flakes to the oil and return the pan to medium-high heat. Let the oil cook until the pepper flakes bubble, then turn off the heat and let the oil cool.

Another option is to make a mixed-nut salsa to balance the lightness of the fish. To make this, stir together 1/2 cup of coarsely chopped parsley leaves and tender stems, 1 cup of coarsely chopped mixed, salted nuts (avoid peanuts if possible), 1/3 cup of extra-virgin olive oil, 2 1/2 teaspoons of unseasoned rice wine vinegar or apple cider vinegar, and 1/2 teaspoon of black pepper. Season with salt to taste.

Cooking time

The cooking time for steamed fish in the oven depends on the type and cut of fish you are using. For example, a whole fish will take longer to cook than fillets. A whole fish will typically take between 30 to 40 minutes to cook, whereas fillets will take between 15 to 25 minutes. If you are using a food thermometer, the internal temperature should be 145 degrees F.

For thin fillets of fish, such as sole, about 10 minutes of cooking time is needed. For denser fillets that are 1-inch thick or more, the cooking time can be up to 20 minutes. If you are cooking a whole fish, it is done when the flesh is opaque and flakes easily with a fork. Fillets are cooked when they are no longer translucent and flake easily with a fork.

If you are using a recipe that includes other ingredients, such as a sauce or stuffing, this may also affect the cooking time. For example, if you are making a Chinese-style steamed fish with a soy sauce mixture, the fish will need to cook for about 10 to 15 minutes before the sauce is added.

It is important to monitor the fish closely while it is cooking to ensure that it does not overcook and become tough. You can do this by checking on the fish halfway through the allotted cooking time.

Wrapping the fish

Firstly, you will need to prepare a large enough piece of aluminium foil or parchment paper to wrap the fish. For foil, ensure there is enough to create flaps that can be folded over the fish. For parchment paper, you will need to fold and tuck the paper around the fish to create a seal.

Next, place the fish in the centre of the foil or paper. If using foil, place this in a baking dish first and add a grill rack. If you are using a whole fish, make a few cuts into the sides of the fish. For both whole fish and fillets, you can then add your desired ingredients inside the fish or on top of the fillets. This could include slices of garlic, ginger, lemon juice, or other seasonings.

Then, seal the fish inside the foil or paper. For foil, fold the edges together to create a packet. For parchment paper, there are various methods of folding, but the key is to create a fairly good seal so that steam does not escape.

Finally, place the wrapped fish onto a baking sheet or dish and put it in the oven. The cooking time will depend on the size and thickness of the fish, but it typically ranges from 15 to 40 minutes. For fillets, it should take around 15 to 25 minutes, while a whole fish may take up to 40 minutes.

By wrapping the fish in foil or parchment paper, you lock in moisture and flavour, resulting in tender and juicy steamed fish.

Oven temperature

For example, one recipe for Chinese-style oven-steamed fish recommends preheating the oven to 400 degrees Fahrenheit. This temperature ensures that the fish cooks evenly and effectively. Another recipe for oven-steamed fish with mixed nut salsa suggests a slightly lower temperature of 375 degrees Fahrenheit, which still allows for effective steaming.

It is worth noting that the type of fish and the cut can impact the cooking time and temperature. For instance, thinner fillets may require a lower temperature or shorter cooking time to prevent overcooking. Similarly, denser and thicker fillets might need a higher temperature or longer cooking duration.

Therefore, it is advisable to monitor the fish closely during the cooking process to prevent overcooking or undercooking. Checking the fish halfway through the cooking time is a good practice to ensure it is cooking as expected.

Selecting fish

Selecting the right fish is crucial to achieving the perfect steamed fish in the oven. Here are some factors to consider when making your choice:

Whole Fish or Fillets?

The first decision you need to make is whether to go for a whole fish or fish fillets. A whole fish offers a dramatic presentation and allows you to eat the cheeks, which are considered the most tender part. Steaming a whole fish is also a traditional way of preparing fish in Chinese and Taiwanese cultures, symbolizing family unity and prosperity during the Lunar New Year celebrations.

On the other hand, opting for fillets gives you more flexibility in terms of fish size. You can choose fish that might be too large to steam whole, such as cod, halibut, salmon, or sole.

Type of Fish:

When it comes to the type of fish, you have a variety of options. For a whole fish, aim for smaller sizes, preferably between 1 1/2 to 2 pounds. Good choices include porgy, trout, black bass, Boston mackerel, red snapper, rockfish, flounder, or striped bass.

If you're going with fillets, look for mild-flavored, flaky fish. Some popular options include halibut, cod, salmon, red snapper, trout, and grouper. These fish have a delicate flavor that pairs well with the steaming method.

Freshness:

Always opt for fresh fish whenever possible. Fresh fish will have a brighter appearance, firm flesh, and should not have any strong fishy odors. If you're buying from a fish market or a fishmonger, don't be afraid to ask about the source and freshness of the fish.

Sustainability:

Consider the sustainability of the fish you choose. Look for options that are sustainably sourced and caught using environmentally friendly methods. This not only ensures the long-term availability of the fish but also supports responsible fishing practices.

Personal Preference:

Lastly, consider your personal preferences and those of your guests. If you're cooking for a group, take into account any allergies or dietary restrictions they may have. Choose a fish that you and your guests will enjoy, whether it's a mild-flavored fish or something with a stronger taste profile.

Remember, the key to selecting the right fish is to understand the options available, consider your cooking method, and cater to your taste preferences. With the right choice, you'll be well on your way to creating a delicious and healthy steamed fish dish in your oven.

Frequently asked questions