When cooked properly, fish is a healthy choice for any meal, however, before you enjoy your fine selection of fresh seafood from Port Royale make sure that you always rinse your fish under cold water for at least a minute before patting dry with a paper towel.

Get creative with spices, fresh herbs, and seasonings that will add layers of flavor to your seafood. Marinades and flavored butters will add depth while giving your halibut or lobster bisque a bit more pizzazz.

One of the quickest and easiest ways to prepare your fish is to throw it in the oven. Port Royale suggests that you preheat your oven to 425 degrees. In the meantime, add a small amount of cooking spray or oil to a shallow baking dish, just enough to cover the bottom of the pan.

Place your fish in the pan, skin side down. Season the top of the fillet with your choice of herbs and seasonings. Add a little butter on top before you flip or just before you pull your fish out of the oven.

Bake for six to twelve minutes per inch of thickness. Your fish will be moist and opaque when it is ready to be enjoyed. If your fish recipe calls for a sauce, or if it needs to be wrapped in foil, you will need to add five minutes to your total cooking time.

A standard broiler pan, a cookie sheet or a glass pan can work if you are broiling seafood. Whole fish are particularly delicious when broiled.

Preheat the broiler and while heating lightly grease the pan with a non-stick spray or cooking oil. Place your fish fillets skin side down and brush your fillet with oil or butter before seasoning with your favorite herbs and spices. Place your pan about four or five inches from the heat cooking six to 12 minutes per inch. You do not need to turn your fillets while broiling.

If you are broiling a whole fish, use the same method as above, but make diagonal cuts with a sharp knife along the thickest part of the fish. This will allow for even cooking. Turn your fish halfway through broiling.

Grilled fish not only tastes good, but is great for the waistline as well. Grill instead of fry and you are cutting fat and calories.

The grilling time depends on the fish and the thickness, the type of fuel you use; fire, gas, charcoal or wood, and the distance that the fish is from the heat whether you prefer your grilled covered or not.

If you are adding wood to flavor your fish, cover the grill to capture the smoky goodness and flavor.

For more delicate fish, Port Royale recommends that you use a grill basket for easier grilling, or poke holes in foil and make a pouch so that you can steam your fish on the grill. This allows the flavors to stay inside. Add some herbs, a lemon, or lime and you will have a delicious moist and succulent fish.

Regardless of which method you use, be sure to pre oil the basket or the outside of the foil before putting on the grill.

Grill over medium to high heat for about 10 minutes turning the fish half way through the cooking time.

Sautéing is one of the best cooking methods for small fish fillets and small whole fish. Use a non-stick pan and spray with cooking oil or use a non-stick spray. Sprinkle with your favorite seasoning and add butter or lemon to give your fish flavor. During the sauté, you can make a butter sauce using fresh herbs such as dill or basil.

Pour over your fillets after cooking on medium high heat. Be careful not to overcrowd your fish as it can reduce the cooking temperature making your fish soggy. Turn over half way through the cooking time. After your fish is done, place it on a paper town to absorb excess oil. Season, top with your favorite fresh herbs or delicious sauce, and enjoy.

Using a heavy-duty skillet, add about 1/8 to a ¼” of cooking oil and preheat your skillet to 350 degrees. Use a cooking thermometer to determine the correct temperature. Place your coated fish in the skillet in a single layer being careful not to overcrowd. This will reduce the heat of the oil giving you soggy fish. Turn halfway through and finish cooking. Remove and place on a paper towel. Pat dry and re-season. If you are cooking for a large crowd, transfer your cooked fish on an ovenproof platter and keep warm in a 200-degree oven.

If you have more fish to fry, clean out the crumbs in the skillet, add more oil and continue frying.

Coating Tip:After you have coated your fish for frying, place back in the refrigerator for two minutes, as this will set your breading making it less likely that your coating will come off during frying.

Simmering in seasoned liquid is called poaching. When you poach fish it should compliment, not over power the fish.
Place seasoned liquid in a saucepan and reduce the heat gently simmering before adding your fish in a single layer. Make sure you have enough liquid to cover your fish by at least one inch. Cook for about six to twelve minutes per inch without turning the fish.
If you are poaching a whole fish, wrap in cheesecloth before you begin cooking, as this will keep it together when you remove the fish.
• When cooking fish the general rule of thumb is 10 minutes per inch of thickness at the thickest part of the fillet or steak at 400 to 450 degrees F.
• If you are cooking your fish in a sauce, in foil or parchment, add five minutes to the total cooking time.
• Filets that are less than ½” thick do not need to be turned during cooking.
• Fish cooks quickly, do not overcook.
• Fish is done when the flesh becomes opaque and flakes easily with a fork.