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Fresh, moist and flavorful. It’s how fish should taste.
Seafood dishes are a delicious way to enjoy a meal packed with protein and Omega-3s for a healthy heart and mind.
To reap these endless health benefits, you should be eating at least 2 servings of fish per week.
This should be easy enough, but most people fall short of this. Call inexperience in the kitchen, unimaginative recipes, or lack of time to prep and cook a meal. To eat more fish, you need to learn to cook it the proper way.
Here’s how to sous vide fish like a French Chef.
Why Sous Vide Fish?
Yes, you can bake, broil, grill or fry your fish.
This slow cooking vacuum method works well for those on a high protein diet. It’s healthier as it doesn’t need a lot of oils or fats. It locks in flavor, and leaves your fish perfectly cooked, every single time.
Sous vide fish can also get prepared earlier in the day and left in an ice bath. It takes less prep and cooking time, leaving you more time to get in a workout.
The Perfect Temperature, for the Perfect Texture
Think of sous vide as a slow gentle bath for your fish. The right temperature will leave you with a delicate texture and flavor. There are many techniques for your heated bath, with a thermal immersion circulator being most preferred by chefs.
Portion each fish filet into its own bag, following with a gentle vacuum seal to remove any air. For extra moisture and flavor, add a bit of olive oil, butter or herbs to the bag before sealing. You can also brine your fish for 30 minutes beforehand.
Cooking time will vary depending on your preference and thickness of your filet. Fish is usually prepared in less than 30 minutes, with the cooked temperature reaching between 115 to 135 degrees.
If you want that Michelin star in French cuisine, you can sear the fish afterward. It will further enhance the flavor and add a nice crisp texture. Sear skin side down (if you left the skin on) for 30 seconds.
Fresh vs. Frozen
Fresh fish is always best, but sous vide also works well for frozen seafood. Say you want to sous vide cod or halibut. These lean white fishes are mild and flaky and tase best at an internal temperature of about 130 degrees.
When going from the freezer to the bath, you will need to adjust your cooking time.
Get Gourmet with Garnishes and Sauces
Sous vide fish will already have a delicious flavor and be dense in nutrients. But you can always add a sauce or garnish to further enhance your meal.
These simple ingredients complement the natural flavor of the fish, without overpowering it.
- Freshly squeezed lemon
- A pinch of chopped parsley or dill
- A drizzle of olive oil
- A sprinkle of sea salt
- A few flakes of crushed red pepper
If you are choosing to sear your fish, use this opportunity to add in garlic, herbs or spices. Use butter or oil to make a roux or light sauce to pour over the fish before serving.
It’s Not Just for Every Fish in the Sea
Many people sous vide fish for its health benefits and muscle building food properties.
Sous vide cooking is also easy to incorporate into most diets and recipes. Lobster, steak, bacon, and lamb all get enhanced by this delicious and delicate cooking method.
So learn to sous vide like a professional for a healthier lifestyle and deliciously easy dinner preparation.