Steaming Fish: A Simple, Healthy, And Delicious Method

Steaming is a great way to cook fish, preserving its delicate flavour and texture. It's a simple, low-risk method that delivers tender, moist results. You can steam a whole fish or just the fillets, and it's easy to do without a lot of equipment. You can steam fish in the oven or on the stovetop, and it's a great way to avoid the smell of fish lingering in your kitchen!

Steaming fish in the oven

To steam fish in the oven, you will need a baking dish, foil, and boiling water. Here is a general guide on how to steam fish in the oven:

Step-by-Step Guide:

• Preheat your oven to a temperature between 375-400°F (190-200°C).
• Line a baking dish with foil, ensuring there is enough foil to wrap the fish afterward.
• Prepare your chosen fish, which can be a whole fish or fillets. For fillets, pat them dry and season with salt and pepper. For a whole fish, make cuts along both sides of the spine to help it cook evenly.
• Place the fish on the foil-lined baking dish. If using fillets, scatter herbs like parsley or spring onions/scallions underneath and on top of the fish. For a whole fish, stuff the cavity with garlic and ginger.
• Drizzle a mixture of soy sauce, sesame oil, and rice vinegar over the fish. Alternatively, simply drizzle Chinese cooking wine, salt, and pepper over the fish.
• Wrap the fish tightly in the foil. If using a whole fish, ensure the packet is sealed well.
• Place the baking dish in the preheated oven and steam for about 10-25 minutes, depending on the thickness of the fish. The fish is cooked when it is opaque and flakes easily with a fork or chopstick.
• Once cooked, carefully open the foil packet and serve the fish with your choice of sides and sauces.

Tips and Variations:

• You can steam various types of fish in the oven, including sea bream, cod, halibut, sole, grouper, salmon, snapper, tilapia, sea bass, hake, trout, and red snapper.
• For a Chinese-style steamed fish, top the cooked fish with a mixture of soy sauce, Shaoxing wine, sugar, salt, ginger, and scallions. Heat oil to 370°F (188°C) and pour it over the fish for a final touch.
• To add a crunchy texture and enhance the flavour, serve the steamed fish with a mixed-nut salsa or crispy garlic and red chile oil.
• To check if your fish is done, insert a chopstick or fork into the thickest part of the fish. If it pokes through without resistance, your fish is ready.

Using a steamer basket

Steaming fish is a simple, low-risk, and rewarding way to cook. It's an excellent method for beginners as it's easy to execute without a lot of equipment, and it highlights the delicate flavour of the fish.

If you're using a steamer basket, start by putting at least 1 inch of water in the bottom of the steamer. Then, cover it and bring the water to a boil. While you're waiting for the water to boil, prepare your fish. You can use any type of fish, but thicker fillets such as halibut, cod, or sea bass are ideal. You can also use any white fish you prefer.

Once the water is boiling, place the fish on a plate. This helps prevent the fish from falling apart once cooked and preserves the sauces and tenderness of the fish. Season the fish with salt and other seasonings of your choice, such as scallions, ginger, coconut aminos, Chinese rice wine, or fresh herbs like coriander, parsley, or basil. You can also add a splash of wine or broth to the plate.

Next, carefully place the plate with the fish on the steamer basket. Make sure the plate is secure and won't slide or tip over during steaming. Cover the steamer again and steam the fish for 8 to 10 minutes, depending on the thickness of the fillet. For thinner cuts of fish, reduce the cooking time to 5 to 8 minutes. Check the fish at the 5-minute mark to ensure it doesn't overcook. The fish is done when it flakes easily with a fork.

Once the fish is cooked to your desired doneness, remove the plate from the steamer and serve immediately. You can drizzle the fish with a little sesame oil or olive oil and a squeeze of lemon juice to add extra flavour. Enjoy your steamed fish with a side of steamed vegetables and white rice for a light yet filling meal.

Choosing the right type of fish

Firstly, you need to decide between a whole fish or fish fillets. Steaming a whole fish offers a dramatic presentation and allows you to eat the cheeks, which are considered the most tender part. Common types of fish used for this method include porgy, trout, black bass, Boston mackerel, red snapper, rock fish, flounder, or striped bass. Aim for a smaller fish, around 1 1/2 to 2 pounds, as this will be more manageable and ensure even cooking.

On the other hand, opting for fish fillets provides more flexibility in terms of fish size and variety. Cod, halibut, salmon, sole, and sea bass are all excellent choices for fillets. It's best to avoid fish that are prone to toughening, such as swordfish or tuna. Fillets are also a good option if you prefer a quicker and easier preparation and serving process.

The type of fish you choose will also depend on your personal preference for flavour and texture. Mild-flavoured, flaky fish like halibut, cod, salmon, red snapper, and trout work well with steaming as the cooking method enhances their delicate flavour. Thicker fillets are also recommended as they hold up better during steaming and result in a more tender texture.

Additionally, consider the availability and sustainability of the fish. Opt for locally sourced, fresh fish whenever possible, as this will impact the overall taste and quality of your dish.

Remember, the beauty of steam cooking fish is its versatility, so don't be afraid to experiment with different types of fish to find your favourite.

Marinating the fish

Firstly, decide on the type of fish you will be using. This is important as different types of fish have varying levels of oiliness and flavour. For example, salmon is a fatty fish with a distinct flavour, whereas cod is a leaner, milder-tasting fish. This will help you determine what flavours will complement your fish.

When creating a marinade, it is essential to use ingredients that will add flavour without being too overpowering. A good starting point is to use a combination of acids, oils, aromatics, and spices. For an assertive and salty marinade, you can mix soy sauce, sweet wine or sherry, rice vinegar, herbs (such as Thai basil, dill, or cilantro), crushed chilli, honey, and sliced or grated ginger and garlic. You can also add a touch of lemon or orange juice, but be mindful to keep the acid levels low to avoid "cooking" the fish ceviche-style.

If you are short on time, a simple marinade of salt and sugar can be used. Sprinkle the fish with salt and sugar, let it sit for 10 minutes, then plunge it into ice water before proceeding to steam. This technique helps to draw out moisture, creating a flavourful base for the marinade to penetrate.

For those who prefer a more bold and flavourful dish, try marinating a whole fish. Rinse the fish and make 1/4-inch deep slits on both sides of its body. You can then use the same marinade as mentioned above, or try a dry rub with spices like paprika, garlic powder, and onion powder. Allow the fish to sit in the marinade for 30 minutes, so that the flavours really penetrate the meat.

Finally, when preparing your fish for steaming, it is recommended to place it on a plate rather than directly onto the steamer basket or rack. This will help to preserve the sauces and keep the fish tender, as well as allowing the fish to cook in its own flavour-filled juices.

Finishing touches and sauces

Steaming is a great way to cook fish, and there are many ways to finish your dish with a flourish. Here are some ideas for sauces and garnishes to elevate your steamed fish:

Simple Finishes

For a simple, classic finish, drizzle your steamed fish with good-quality olive oil and a squeeze of lemon or lime juice. Sprinkle with coarse salt and freshly ground pepper, to taste. You could also add some fresh herbs, such as parsley, basil, or mint, for an extra pop of flavour and colour.

Scallions and Ginger

A popular way to finish steamed fish is with scallions and ginger. For a Chinese-style dish, scatter sliced scallions over the fish, along with some grated or matchstick ginger. Then, finish with a drizzle of hot oil, such as sesame, peanut, or canola oil. You can add some crushed red pepper flakes or dried chilli for an extra kick.

Soy Sauce and Scallions

Another Chinese-influenced option is to drizzle soy sauce over the fish, followed by a splash of Chinese rice wine. Top with fresh scallions and a drizzle of hot oil.

Herb Salad

For a fresh, summery finish, try an herb salad. Roughly chop a variety of herbs, such as basil, parsley, or mint, and toss with olive oil, lemon juice, and some capers or olives. Add some sliced citrus or chopped pickled peppers for a more complex flavour.

Cooking Juices

Don't forget to make the most of those cooking juices! You can spoon them over the fish as they are or reduce them down into a rich, savoury sauce. For a more luxurious sauce, mount the reduced juices with a couple of tablespoons of butter.

Marinade

Before cooking, you can build flavour by marinating your fish. Try a combination of soy sauce, chilli paste, sweet wine or sherry, rice vinegar, herbs, honey, ginger, garlic, and a little citrus juice. Remember to keep the acid levels low and the marination time under an hour so that you don't "cook" the fish.

Spices and Aromatics

If you're steaming your fish over water, you can add all sorts of fragrant ingredients to the liquid. Try roughly chopped ginger, crushed lemongrass, star anise, or black peppercorns. These ingredients will subtly perfume your fish without overwhelming its delicate flavour.

Alternative Cooking Liquids

Instead of plain water, you could try an alternative cooking liquid. A combination of sake, chicken broth, and soy sauce is a great option, or you could use mushroom broth for a vegetarian alternative.

Sides and Accompaniments

Finally, don't forget to consider your sides and accompaniments. Steamed fish goes well with vegetables such as mustard greens, bok choy, green beans, snow peas, or asparagus. You could also serve it with white rice or wild rice blend for a filling, tasty dish.

Frequently asked questions