Grilled fish secrets
THE COVID-19 pandemic has taught many of us how to be better cooks and the importance of eating a nutritional diet. We have learned that we must mainly eat foods that provide the right balance of vitamins, minerals and fibre to have a strong immune system. Snacks and fizzy drinks are OK in moderation, as special treats, but should be balanced with a diet of fresh vegetables, fruits, nuts and protein. Vegans can get protein from pulses, grains, tofu, some vegetables and nuts. For most Pacific Islanders, your ancestral source of protein is from the sea. The ancient diet was primarily a pescatarian one of the fruits, vegetables, nuts and seafood, supplemented with chicken and pork on special occasions. Studies on non-communicable diseases throughout this region reveal the main reason for NCDs in Pacific Islanders is because they have replaced their ancestral diet with high-sugar, high-salt processed foods that offer little nutrition compared to their forefathers.
What is an ancestral diet?
Depending on where your ancestors originated, your entire gastrointestinal system is designed to process the food you eat based on what your ancestors ate hundreds, if not thousands of years ago. My people are from the southern Chinese region of Guangzhou where they ate a diet of mainly rice, sweet potato, maize flour and a wide variety of vegetables, animals and lots of fish. This is the optimum diet I should be eating to maintain my health and longevity. Sadly, my Western upbringing has caused me to also stray from my ancestral diet but now I understand what I must do to get back on track. When I eat too much bread, I bloat, because my body is not used to processing lots of wheat and stores it as fat if I don’t exercise enough. However, Chinese from Northern China ate more wheat than those in the South, so if I was born there I could possibly eat more wheat flour. Two food groups that most iTaukei Fijians are eating too much of is sugar and flour. These ingredients were not eaten by their ancestors because they were not grown here, so in theory, sugar and flour are foreign to the iTaukei digestive system. For Fiji-born Indians, your ancestral diet will also depend on your parents’ heritage but it is safe to assume that it was based on Ayurvedic principles of fresh fruits, vegetables, some animals and fish cooked in nutritional oils like ghee and coconut oil. Compare that to the modern Fijian Indian diet of high-salt, highsugar, high-processed oil foods with very little fresh fruit and raw vegetables, and it begins to make sense why NCDs have cut short the lifespan of many Indians in Fiji. Returning to a mainly indigenous diet, mixed with the occasional splurge on processed foods, will set much back on the road to living a long and healthy life.
Eat more fish
Fish is one of the healthiest and common food groups amongst all the ancient people of this region. No matter if you are of Polynesian, Melanesian, Micronesian, Indian or Chinese descent, fish was an important part of the diet enjoyed by our ancestors. Fish is also one of the most delicious foods you can prepare for yourself at home but grilling fish restaurant-quality style can be a challenge. Today I thought I’d share some of my favourite grilled fish recipes and techniques that your family will love, plus some dos and don’ts that will make you an expert in no time.
Secrets to grilling fish
Whether grilling fish in a frying pan or on the BBQ, there are some cooking techniques to ensure you don’t ruin a beautiful fillet or whole fish. Here are some hints:
1. Direct heat method is preferred since fish tends to cook quickly. Cook for 4 to 6 minutes on each side over medium to mediumhigh heat. Avoid continuously turning the fish. You should gently cook one side, and once you see it is half cooked, then turn it over. By doing this you avoid over-handling the fish which will prevent it from breaking.
2. Want to prevent fish from sticking to the grill? First, clean the frypan or BBQ plate properly. It should be a flat smooth surface. Preheat the grill on high heat and use a grill brush or steel wool to clean properly. Also, always coat fish with oil on both sides to prevent sticking.
3. Fish is perfectly done when the colour turns from translucent to opaque with crispy skin. It should slide right off the pan or grill.
4. For restaurant-quality presentation, grill the first side of the fish a little longer than the second. It gives the fish nice sear marks plus it prevents the fish from sticking to the grill.
5. Use lemon to remove any fishy smell before you cook it. This imparts a delicious citrus flavour whilst removing any blood
residue that can spoil the smell and taste. 6. Use different marinades to create more flavour. Some fish are bland in taste and need good marination to add flavour. The basic formula is a combination of oil, acid and aromatics. Experiment with different kinds of vinegar and citrus juices and aromatics like garlic, ginger, fennel and chillies. Also, since fish is a very delicate meat, marinate it carefully. Instead of marinating the fish before it goes on the grill, you can grill it first then take it off the heat and marinate to deliver flavour without compromising on the texture.
Add more crispiness by coating your fish with cornflour. This only works in a frypan as you need more oil to shallow fry. Before you grill in a frypan, lightly dust your fish with seasoned cornflour, which will add beautiful crispiness and crunch.
Keep the skin on. Leaving the skin on helps retain the moisture in the flesh, as well as adding colour and texture to the fish. Fish skin is also a great source of nutrients that support optimal human health, such as protein, omega-3 fatty acids, and vitamin E. Consuming fish skin may contribute to muscle growth, improved heart health, and healthy skin. Score the skin first with a knife, so that when it cooks and shrinks in the pan, it doesn’t cause the fish fillet to curl up. In a restaurant, the chef usually cooks the skin-side first so that when the fish is turned over the skin doesn’t burn as you wait for the fish to fully cook. Secret to cooking thick pieces of fish. If your fish is quite thick, you may need to grill then finish it in an oven. In an ovenproof fry pan, sear the fish skin-side down first, then turn it over to cook the other side. Transfer the fish into a pre-heated oven and cook for a further 5-8 minutes depending on thickness. This method ensures you don’t burn the fish in the pan while you wait for it to cook. 7. 8. 9.
Now that you’ve learned the basics, cook up a storm in your kitchen with some of my favourite grilled fish recipes, showcasing a slight twist and a subtle kick - your family will love them!
Chef Lance Seeto is the chef owner of KANU Gastropub in Martintar, Nadi.