Steaming Fish In A Convection Oven: A Healthy, Easy Treat

Cooking fish in a convection oven is a great way to prepare a healthy and delicious meal with minimal effort. Convection ovens cook food evenly and help prevent the fish from drying out, resulting in a moist and flavourful dish. There are several ways to cook fish in a convection oven, including baking, roasting, and steaming. The best mode and temperature depend on the type of fish being cooked. For example, fatty fish like salmon, trout, and mackerel are ideal for cooking in a convection oven at a lower temperature of 350°F (180°C) to prevent drying out. Lean fish, such as cod, halibut, and tilapia, require a slightly higher temperature of 375°F (190°C) and benefit from added moisture. Breaded fish can also be cooked in a convection oven, resulting in a crispy and flavourful dish without the need for deep frying.

Preheat the oven to 375°F (190°C)

To start steam cooking fish in a convection oven, preheat the oven to 375°F (190°C). This is a suitable temperature for cooking most lean fish, such as cod, halibut, and tilapia. It is important to note that lean fish require a slightly different approach than fatty fish due to their lower oil content, which makes them more prone to drying out.

While the oven is preheating, prepare the fish by seasoning it with salt and pepper, and perhaps adding other seasonings like lemon juice, garlic powder, or herbs to taste. You can also add a light layer of cooking oil or butter to the fish to prevent it from drying out during cooking.

Once the oven has reached the desired temperature, place the fish in a baking dish and put it in the oven. The cooking time will depend on the thickness of the fish, but it generally takes around 10-12 minutes for the fish to be cooked through. It is important to keep an eye on the fish to prevent overcooking, as lean fish can cook quickly in a convection oven.

To check if the fish is cooked, insert a fork into the thickest part of the fish. If the flesh flakes easily, it is ready to be served. By preheating the oven to the correct temperature and following these steps, you can ensure that your steamed fish turns out moist, tender, and full of flavor.

Seasoning and preparation

There are several ways to season and prepare fish for steam cooking in a convection oven, and the method you choose will depend on the type of fish you are using and your personal preference. Here are some options to consider:

For Breaded Fish:

• Prepare a breading mixture by combining breadcrumbs, grated Parmesan cheese, garlic powder, paprika, salt, and pepper in a shallow dish.
• In a separate bowl, beat some eggs.
• Pat the fish dry with paper towels to remove excess moisture.
• Dip the fish fillets into the beaten eggs, allowing any excess to drip off.
• Coat the fillets with the breading mixture, gently pressing to adhere the breadcrumbs.
• Place the breaded fillets on a greased baking sheet and drizzle with olive oil.
• Bake at 400°F (200°C) for 12-15 minutes, or until the breading is golden brown and the fish is cooked through.

For Steamed Fish:

• Preheat your steam oven to 212°F.
• Place a piece of lettuce, pineapple leaves, or other greens on a perforated pan, which is essential for regulating airflow and even cooking.
• Add lemon slices on top of the lettuce.
• Tuck the tail of the fish under to promote even cooking.
• Place the fish on top of the lemons and lettuce.
• Season the fish with salt, pepper, parsley, and other herbs of your choice. You can also add a drizzle of olive oil and a tablespoon of butter for extra flavour.
• Place the perforated pan on top of a solid pan to catch any drippings.
• Steam for 8-10 minutes.

For Baked Fish:

• Combine pepper, dill weed, mayonnaise, and lemon juice in a large bowl.
• Coat each fish fillet with this mixture and place them in a baking dish.
• Add a pinch of salt to the tops of the fillets.
• Bake in the convection oven at 375°F (190°C) for 20 minutes or until the fish flakes easily with a fork.
• Serve with rice and vegetables.

Remember, the cooking time may vary depending on the thickness and type of fish you are using. Always check that the fish is cooked through before serving.

Cooking time and temperature

The cooking time and temperature for steaming fish in a convection oven will depend on the type of fish being cooked, the thickness of the fillets or steaks, and the desired level of doneness.

For thinner fillets of fish, such as cod or tilapia, a cooking time of 10-15 minutes at 375°F (190°C) is recommended. It is important to note that the cooking time may need to be adjusted by 5 minutes if the fillets are particularly thin. The fish is cooked when it flakes easily with a fork.

For thicker, meatier cuts of fish, such as salmon or trout, it is recommended to first sear the fish to create a nice crust, and then finish cooking in the oven. This two-step process ensures a delicious crust and a moist, tender interior. The oven temperature for this method should be set between 160-200°F (70-93°C), and the total cooking time will depend on the thickness of the fish, but is typically around 10-12 minutes.

When cooking breaded fish in a convection oven, preheat the oven to 400°F (200°C) and bake for 12-15 minutes, or until the breading is golden brown and the fish is cooked through. The high temperature and even heat distribution of the convection oven will result in a crispy, flavorful exterior without the need for deep-frying.

For a healthier option, steaming fish in a convection oven is a great choice. Preheat the oven to 212°F and place the fish on a perforated pan with a solid pan underneath to catch any drippings. Season the fish with herbs, lemon slices, and spices, and steam for 8-10 minutes, or until the fish is cooked to your desired level of doneness.

Tips for best results

• Use a baking dish that is the right size for the fish. This will help the fish cook evenly and prevent it from drying out.
• Don't overcook the fish. Overcooking can cause the fish to become dry and tough.
• Check the fish regularly while cooking to ensure it doesn't overcook. Use a meat thermometer to check the internal temperature of the fish.
• Experiment with different seasonings and cooking times to find what works best for you.
• If you're cooking breaded fish, pat it dry with paper towels before adding the breading. This will help the breading adhere better and give you a crispier coating.
• If you're cooking thinner fillets, reduce the cooking time by five minutes.
• If you're cooking thicker cuts of fish, sear one side to get a nice crust, then carefully flip the fish and place it in the oven to finish cooking.

Steam mode

Steam ovens are an excellent way to cook fish while retaining its flavour, texture, and nutrient value. Here is a step-by-step guide on how to steam cook fish in a convection oven using the steam mode:

Step 1: Prepare the Oven and the Pans

Firstly, preheat your steam oven to 212 °F (100 °C). Place a perforated pan on the top rack and a solid pan on the bottom. The perforated pan is essential in a steam oven as the holes regulate airflow and promote even cooking. The solid pan underneath will catch any drippings.

Step 2: Prepare the Fish

While the oven is preheating, prepare the fish. You can place a piece of lettuce, pineapple leaves, or any greens of your choice on the perforated pan. Add a few lemon slices on top of the lettuce. For even cooking, tuck the tail of the fish fillet. Place the fish on the bed of lettuce and lemon.

Step 3: Season the Fish

Add your choice of herbs and seasonings. Parsley, basil, or any type of fresh herb will work well. Combine this with the lemon and seasonings for a flavourful piece of steamed fish. Sprinkle salt, pepper, and other seasonings of your choice on the fish. Drizzle a little olive oil and place a tablespoon of butter on top. You can skip the butter if you prefer a lower-calorie dish.

Step 4: Steam the Fish

Place the perforated pan with the fish on the top rack and the solid pan below it. On the steam setting, the fish should take about 8 to 10 minutes to cook. The fish is ready when it is opaque and flakes easily with a fork.

Tips:

• The tails on fillets will cook faster, so tucking the tail will ensure even cooking.
• Steaming preserves all the nutrients and minerals, making it a healthier option.
• The cooking time will depend on the weight of the fish. A whole fish can take up to 20 minutes, while fillets may only take approximately 12 minutes.

Frequently asked questions