Today's Tips

How to Poach and Stir-Fry Seafood

How to Poach Seafood

Scallops, shrimp, shucked oysters, whole fish, fish fillets and steaks are highly recommended for poaching.

Seafood that is poached is carefully prepared by placing it in hot liquid. The result is highly flavored food, with no added fat. Choose your favorite (water, seasoned water, herbs, wine, or fish stock).
Use a shallow pan that is just right for the amount of seafood you are cooking. Make sure you do not boil the water!

1. With your choice of seasonings (water, seasoned water, etc.), add and place the water (or other liquids) in the shallow pan, and cover the seafood completely.
2. Now bring the water to a boil, and reduce the heat so some movement can still be seen on the surface of the water. There shouldn’t be any bubbles. Add the seafood, uncovered.
3. Poach until the seafood is opaque and cooked in the center.



The following types of seafood are recommended for stir-frying: Shrimp, scallops, squid, firm fish that are in strips or cubes (halibut, monkfish, swordfish, tuna, shark, salmon).

Cooking small pieces of food in a pan over high heat is called stir-frying. You must stir constantly, because the food cooks very quickly and can stick easily if not stirred. Delicate kinds of fish should not be used to stir-fry, because it can fall apart easily. Don’t overcrowd the pan, or the food will release liquid and be poached rather than fried. To alleviate this, cook in batches. Ideally, a wok or a skillet can be used.

1. Start by heating the oil in a large skillet or wok over high heat. If you use vegetables, add those first, and stir constantly, cooking quickly. Once the veggies are tender-crisp, place them in a bowl set aside.
2. You can add more oil if necessary. Reheat and add the seafood, cut into pieces, to the oil. Cook and stir constantly until lightly browned and opaque in the center.
3. Place the vegetables back into the skillet, add any sauce or seasoning and toss to mix evenly. This is a meal in minutes!

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