Fish Basics

Ingredients

A note about dairy: When oil is used instead of butter, this recipe is dairy free.

- fish of your choice, skin-on or skinless
- kosher salt and freshly ground Kowalski's Black Peppercorns, as needed
- Kowalski's Extra Virgin Olive Oil, as needed
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Directions
  1. Just before cooking, season fish lightly with kosher salt and freshly ground Kowalski’s Black Peppercorns to taste.
  2. Cook fish using one of the methods below. Unless skinless fillets are used, all fish should be cooked skin-side down until the interior of the fish turns opaque and reaches an internal temperature of 145° (about 10 min. per inch of thickness, regardless of cooking method). It usually isn't necessary to flip the fish unless it is very thick.

Broiling and Grilling

Great for barramundi, grouper, mahi mahi, marlin, salmon, sea bass, swordfish, trout, tuna and white fish.

To BROIL fish: Brush the bottom of a glass baking dish with Kowalski's Extra Virgin Olive Oil. Arrange fish skin-side down in the dish; sprinkle with salt and pepper. Broil 6" from the heat source in a preheated oven.

To GRILL fish: Brush fish with Kowalski's Extra Virgin Olive Oil to prevent sticking; grill directly over the heat on a grill preheated to medium-high. Grilling works best for skin-on fillets but may be accomplished with skinless pieces of very firm-fleshed fish, if desired.
 

Baking

Great for nearly all varieties of fish.

To BAKE fish: To prevent fish from sticking to the pan, bake on a bed of vegetables or wrap fish in parchment paper along with an assortment of vegetables. Alternatively, you can lightly coat a baking sheet or pan with cooking spray or Kowalski's Extra Virgin Olive Oil. Bake in a preheated 450° oven.
 

Sautéing

Great for barramundi, blue marlin, catfish, cod, flounder, grouper, haddock, halibut, snapper, sole, swordfish, tilapia, trout and walleye. 

To SAUTÉ fish: Heat a small amount of Kowalski's Butter, Kowalski's Extra Virgin Olive Oil or a mixture of the two in a nonstick skillet over medium-high heat before adding fish. Sautéing works best for skinless fillets but may be accomplished with skin-on fillets, if desired.