It is not easy finding the right balance when it comes to cooking fish. Too little baking and the fish is underdone, too much and it might burn. Finding that right amount of baking is not easy. Especially when you are cooking a sole fish, which can be quite oily. Especially after a long day at work, you might feel like eating something light. But you also want your fish cooked perfectly. So how long should you bake your sole fish at 350 degrees Fahrenheit (177 degrees Celsius)? We checked with our very own fish expert, Angelo Arsenault, to find out the answer.
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Know Your Fish
Before you begin cooking, you need to know a few things about the fish you are using. First, how big is it? Is it a small, rare delicacy or a large, frequent catch? The first one is more suitable for pickling and the second one is better for baking. The bigger the fish, the more you should bake it to achieve that crispy, golden brown exterior. Small fish that are less than 1.8 pounds (0.8 kg) should be cooked for no longer than 7 to 10 minutes per side.
Watch The Timing
Fish should always be cooked fresh; you can never tell when a fish is going to spoil. So, it is best to always buy the freshest fish you can find, which is usually already cleaned and gutted. It would be wise to buy the same day, if possible. If you live in a hot country, like India, it is even better to buy local, saltwater fish, which is going to be well cooked regardless. The best time to cook sole fish is within a day or two of buying it, preferably the same day. After that, the flavor can start to deteriorate. Also, make sure that the oil is still fresh when you cook the fish. If it has been sitting in the kitchen for a while, it might become a little bit stale. While it is not necessarily bad, it will influence the taste of your fish. Fresh and good oil is essential for the recipe below, so be sure to use it!
The Right Temperature
When you bake fish, the temperature is one of the most important factors. Too high a temperature and you will end up with an overdone, dry fish. But, if it is not hot enough, the fish won’t be cooked through and, at the very least, it will be underdone. Depending on the thickness of your fish, you might need to adjust the temperature. For instance, if you are using one of those thick fillets, you will probably need to decrease the temperature slightly. It is always better to undercook your fish rather than overcook it. Remember, the goal is to have that perfectly cooked fish look and taste as good as when you caught it. So, if you are not sure what the right temperature should be, then start with a medium heat and, if it is still undercooked after a few minutes, then decrease the heat and, finally, increase it again once the fish turns opaque. Of course, this is only an average and it can vary depending on the thickness of your fish and if you are using a large or small piece. Always be sure to check the thickness of the fish before you start cooking. Using a food scale is really helpful here. Just make sure that you do not go over 7 pounds (3.2 kg) or under 2 pounds (1 kg)
Finishing Touches
Unless you are using extremely fresh fish, your last few minutes of cooking should be devoted to making sure that the fish is cooked thoroughly. When you are cooking fish, there are a few things that you can do to make sure that the fish retains its raw flavor and appearance. One of them is to cook the fish with the skin on. The skin will add another layer of flavor to the fish and protect it from overcooking. The other thing you can do is to flake the fish with a fork after you take it out of the oven. This will help release some of the juices that were trapped inside the fish as it cooked. And last but not least, you can give it a quick rinse under cold water to ensure that all of its juices are extracted and to keep that fresh, raw flavor locked inside. All of these steps are important to ensuring that your fish is cooked just right.
When it comes to cooking fish, there are many variables that you need to take into account. First and foremost, how much do you want to cook it? Too little and you might undercook it, too much and it could become overcooked. Baking, or frying, are the two most common ways of cooking fish, but there are so many other ways to cook it, as well. So, experiment with different recipes and find out what works best for you.