Cooking Fish: Tips & Recipes

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Cooking fish takes skill, but when equipped with the right knowledge it is not very hard and quite rewarding! Being high in protein and essential fats like Omega 3's, eating fish properly can be a tremendous weight loss aid. Three of the most common ways to cook fish include baking, grilling, and poaching. Here are some basic tips for each:

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Coat baking sheet with cooking spray or oil and season as desired

Cook between 350 and 450 degrees for 7 to 10 minutes per inch of thickness.

No need to flip the fish, just bake and enjoy!


Warm up a charcoal grill for 30 minutes, and a gas grill for 10 minutes on high.

Lightly oil the fish with olive or canola oil so it won’t stick to the grill.

Direct heat: Cook between 375 and 425 degrees for 4-6 minutes on each side per inch of thickness.

Indirect heat: Cook on the cool side of the grill for 15 minutes. Can be done after direct heat.


Best for firm fish like halibut and salmon

Barely cover the fish in wine or dressing and simmer on medium heat.

Cook fillets for 8-10 minutes and full fish for 15-20 minutes.

Optional: Use the poaching liquid as a base for a sauce.  

Here are some BeLiteWeight approved recipes for you to try!

Grilled Salmon with Cilantro Sauce

Remember: choose Pacific over Atlantic Salmon.

Dijon Crusted Halibut

Halibut is just too tender and delicious!

Honey Garlic Shrimp and Broccoli

Protein packed and very tasty! This one is a must…

Olive Oil Poached Tuna with Caper and Olive Vinaigrette

Skipjack and Pacific Tuna have less mercury than Atlantic Albacore.

For more nutrition and weight loss articles come check out our blog now! To find out more about the Gastric Sleeve and other surgical weight loss options call BeLiteWeight today!

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