Cooking seafood intimidates so many, and it really shouldn't! If you've got a handle on a few basic techniques, and an idea of how to choose fresh product, you're in business. 

Today, we've called on the experts at Sydney Seafood School to give you a run down on the five essential techniques that they think build a solid foundation for cooking seafood at home. 

 

Pan-Frying 

Pan-frying, also called shallow-frying or sautéing, is one of the quickest and simplest ways to prepare seafood – and one of the tastiest! The contrast of the moist flesh and crispy skin provides great texture and the butter or oil used to fry (plus simple seasonings such as salt, pepper and lemon juice) add great flavour. 

Best Species to Pan-Fry

• Any fish fillets, steaks or cutlets – especially firmer species like Kingfish, Murray Cod, Atlantic Salmon, and Snapper. 

• Peeled prawns (e.g. in a stir-fry or spice rub). 

• Crustacean meat (e.g. Crab or Rock Lobster) – for a quick cook before combining with other ingredients. 

Tips for Successful Pan-Frying

• Remove seafood from the fridge 15 – 30 minutes before cooking to allow it to come to room temperature. This is particularly important if fish is quite thick or being served rare. 

• Have garnishes, sauces and other accompaniments ready before you start to cook the seafood, so it can be served as soon as it’s cooked. 

• Pat food dry on paper towel before cooking, and oil the food rather than the pan to prevent excess smoking. 

• Use a clean, heavy-based pan and preheat over a high heat – this will help prevent food from sticking. 

• Cook fillets with the skin on (even if you don't like to eat it) to help hold the flesh together and protect it from the heat of the pan. Cook skin-side down first for about 70% of the cooking time (until the sides are opaque), then turn and cook the other side briefly to finish. Thin fillets with skin on will sometimes curl as they begin to cook; to prevent this, press down gently with a fish slice or flat spatula until skin starts to cook. 

• Remove seafood from the heat just before it’s fully cooked; the flesh is so delicate that it will continue cooking in the residual heat. 

Click here for a selection of pan-fried seafood recipes.

 

Baking 

Baking is a versatile cooking method with many popular variations, including Indian tandoori, New England clambakes, French en papillote (wrapped in paper parcels), fish and poultry cooked under a salt crust or in salt dough.  

It’s a great way to prepare whole fish, as oven trays are usually larger than most pots or pans; to gently heat shellfish, such as scallops and oysters, without overcooking them; and of course, for seafood pies and open tarts. 

Best Species to Bake

• Firm fish fillets such as Mackerel, Leatherjacket, Bream and Trout. 

• Any whole fish (wrap more delicate species such as Red Mullet and Whiting in paper to keep them moist). 

• Octopus (braised in liquid is the best way to keep it tender). 

• Squid, scallops and crustaceans (in their shells or just in some butter). 

Tips for Successful Baking

• Score whole fish through the thickest section to allow even heat penetration. 

• Baste occasionally to keep food moist. 

• Once fish is removed from the oven, cover and set aside in a warm place to rest for 5-10 minutes (depending on thickness) to allow time for the juices that have been drawn to the surface by the heat of cooking to seep back towards the centre, keeping it moist throughout. 

• Remember food will continue cooking in the residual heat once it’s removed from the oven, so the trick is to take it out just before it’s fully cooked. 

• Stuffing in the belly cavity of whole fish or as a crust on the top of fillets helps keep them moist and adds flavour. 

Click here for a selection of baked seafood recipes.

 

Barbecuing 

Barbecuing, the oldest form of cookery, traditionally refers to cooking food over an open fire, hot coals or hot embers, although in modern terms it can also refer to cooking food on a flat or ridged char-grill heated by electricity. 

Best Species to Barbecue

• Firm fish like Kingfish, Tuna, Swordfish, Mackerel, Mullet, Marlin, and Atlantic Salmon. 

• Any crustacean (including prawns) - make sure they are green (uncooked), as pre-cooked crustaceans will toughen up if reheated too forcefully. 

• More delicate fish (like Flounder or Whiting), wrapped in foil, baking paper or banana leaves to keep it moist and protected. 

• Squid and octopus (best cooked very quickly over a very high heat). 

Tips for Successful Barbecuing

• Ensure that the food is well oiled before placing it on the BBQ, to avoid sticking. Oiling the food rather than the BBQ also helps to minimise excess smoke. 

• Fish can be barbecued whole, in fillet, steak or cutlet form. Large whole fish should be slashed through the thickest part of the flesh to the bone 3-4 times on both sides, to allow for even heat penetration. 

• Turn seafood as little as possible to minimise the risk of damaging the delicate flesh. Cook one side, then turn and cook the other side (or with kebabs or thick steaks, place each of the 4 sides in contact with the grill once only, cooking each side before moving on to the next). 

• If you are cooking fillets with their skin on, cook skin-side down first. 

• Consider wrapping fish to protect it from drying out, banana leaves or aluminium foil lined with baking paper are good for this. 

• Marinating seafood before cooking adds flavour and helps to keep it moist. Because of the delicate nature of its flesh, most seafood requires only a short time in the marinade (maximum 30 minutes), otherwise it may start to break down. 

Click here for a selection of barbecued seafood recipes.

 

Steaming 

Steaming is a quick and gentle way to cook without the need for oil; it keeps food moist and flavoursome. 

Built in steamers are becoming popular in domestic kitchens, in some cases replacing microwave ovens. But you don’t need to spend a lot of money to be able to steam food at home. A bamboo steamer ($20-$30 from Asian grocery stores) that fits snugly just inside a wok or large saucepan is all you need, and you can even stack 2 or 3 steamers on top of each other to cater for a crowd.  

Fill the wok or saucepan with enough water to come just below the base of the steamer once it starts simmering; the simmering liquid should not touch the steamer. 

Best Species to Steam

• Fish with more delicate flesh, such as Whiting, Bar Rockcod and Ocean Perch. 

• Bivalves like oysters, pipis, mussels and clams. 

• Crabs, scallops and prawns (ideally left in their shells for maximum flavour). 

Tips for Successful Steaming

• If the food is likely to release liquid, place in a deep plate inside the steamer to catch any juices, which can then be poured over the steamed food as a sauce. 

• Alternatively, placing food on parchment, baking paper or banana leaves makes it easier to lift in and out of the steamer. A lining of some sort also prevents small pieces of food from falling through the slats of the steamer. 

• Leave 2.5cm between the lining and the sides of the steamer, and make a few cuts in baking paper or leaves to allow steam to circulate. 

• Make sure the lid and steamer are firmly in place so that steam doesn’t escape. 

• Steam over medium heat, keeping the water at a rapid simmer. 

• Remove the steamer from above the simmering liquid before removing the food, to avoid steam burns. 

• Food that is steamed will be flavourful and succulent, but pale, so serve with a sauce or garnish to add colour. For added flavour, you can even marinate before steaming, then reduce the marinade over a medium heat to serve as a sauce. 

Click here for a selection of steamed seafood recipes. 

 

Deep-Frying 

Deep-frying, when done properly, is a great way to cook seafood. It’s fast, cooking most foods in less than 5 minutes, it quickly seals the seafood's surface, locking in flavour and moisture and adding a delicious crunch, colour and aroma. 

Best Species to Deep-Fry

• White fleshed fish such as Whiting, Flathead, Snapper, Ling and Murray cod (as skinless fillets or in bite-size chunks). 

• Prawns peeled and butterflied with tails intact (prawn cutlets). 

• Squid, Octopus and Cuttlefish scored with a crosshatch pattern so that they curl when cooked, or sliced into rings or thin strips. The tentacles are great deep-fried too! 

• Oysters dipped in seasoned flour or light batter. 

• Crab or fish cakes made by binding cooked meat with a little egg and seasoning and dipping in breadcrumbs. 

Tips for Successful Deep-Frying

• Use olive oil, peanut oil, vegetable oil or ghee for deep-frying, depending on the flavour you want to achieve. 

• Don’t fill electric fryers beyond maximum level; if using a wok or saucepan, only half fill. 

• Pre-heat oil to 180 - 190°C, or until a cube of bread dropped into the oil browns in 15 seconds. If oil smokes, it’s too hot and your food is likely to cook on the outside while the inside is still raw. 

• Cut seafood into uniform size pieces, to allow for even cooking. Use a coating (like breadcrumbs, seasoned flour, or parmesan) to protect the seafood and give a good colour and crunch, and dry any uncoated food on paper towel to prevent spitting. 

• Don’t drop food into hot oil; instead, carefully slide it into the oil from the side of the pan to prevent splashing. 

• Don't overload the fryer or the oil temperature will drop and take too long to recover, meaning the seafood will absorb oil and become soggy. Better to cook in batches. Make sure to also drain food well on paper towel to remove excess oil. 

• Don't overcook! It’s ready as soon as the flesh turns opaque and the coating is golden brown. 

• Dispose of cooking oil in an environmentally safe manner - never down the sink. 

Click here for a selection of deep-fried seafood recipes. 

 

It's official - you've got a handle on the basics! If you want to learn more or try out some of these techniques, a Sydney Seafood School class is the perfect way to learn from the experts... And have fun too! Explore the schedule here.