With a sharp filleting knife, keeping the blade as close to the skin as possible, work your way down the fillet. Use the back of a knife and scrape towards the head to remove the scales. Cut off the head and rinse the fish out under cold running water. Cooking Fish Fresh fish has a tender delicate flesh. For this reason, fish is cooked to develop its flavour rather than tenderise it.
Fish therefore needs careful, gentle cooking, over a moderate temperature for a short time.
High heat and lengthy cooking times only toughen the flesh and destroy the flavour. The following methods are beneficial to cooking fish. Poaching Often used for large fish. Simmer fish stock, milk, water or wine, and add flavouring, such as lemon slices or herbs. Place the fish or fillet in the liquid and cook very gently for 10 to 15 minutes for fillets and 8 to 10 minutes per 500g for whole fish.