How Do I Steam Fish ?

What are thin, healthy and good looking people eating these days? Steamed vegetables and fish, no fat no grains no white meat no red meat. If that Victoria-Beckham-like dull food life is your mental image of steam cooking, I’m here to tell you it’s WRONG. Yes, some people do lead this life. But quite frankly, I’m too much a gourmet and have too much of a sweet tooth, and I am way too hungry to eat what Victoria Beckham eats every day. And I do think I look healthier, not skin-on-bones, no offense to her.

There are many more possibilities to steam cooking than bare steamed vegetables and fish. That is what I hope you will discover on this blog: A huge gourmet potential! This is why the popularity of steam cooking with the Vitaliseur and other steam cooking tools like steam ovens has grown steadily over the last 30 years. Since increasing numbers of chefs are exploring its potential, it is popularity keeps growing in my country, France, the home of gourmet cuisine.

Fish is only one of many foods you can steam

Now that you know how to steam eggs, rice your vegetables and root vegetables, let’s talk about cooking animal protein. The most famously popular animal protein you can practice steam cooking with is fish ! And it makes sense: Most fish have delicate, flaky flesh that gets easily damaged on a grill. And although I enjoy grilled salmon once in a while, I am not too fond of getting heavy metals like aluminum in my nutrition. Most of the time, and especially when I have little time to cook, I steam it. And it is much easier and tastier this way.

Sweat Out The Mercury

Not only do I not want additional heavy metals in my fish, but I’d rather get LESS heavy metals in my fish, if I can. Heard about mercury in fish, especially in large fishes up the food chain like tuna? That’s the one I really don’t want. Well, the good news is, steaming fish gives it a good steam bath. And like when we go to the sauna, toxines which are usually located stored in our fat tissues will also be excreted in sweat. Not that ALL toxines will be excreted from your foods, but more likely than not, some will be sweated out. It’s a WIN!

This is why I usually steam my canned tuna for a few minutes in a strainer before I throw in my Mediterranean Rice and Tuna Salad! I take whatever toxic metal I can spare myself and my kids.

I have other fish to steam!

Pun intended of course.

Beside tuna, I frankly recommend steaming all fish, generally. The taste and consistency are simply unbeatable.

It may take a few trial and error to get the timing right as well as mixing with other ingredients. In particular, it is a bit different to steam fish from previously frozen cuts and fresh fish. For one thing, frozen fish from the store is usually older than the ones you find fresh at the store. It is a bit tougher. But if that’s all you can get or/and afford, that’s the case for me too! So that’s the frozen fish I am talking about here.

Steam rather than grilling in aluminum foil

Also, most people grill fish in aluminum foil. There is a lot of controversy around aluminum. Although it is known as a very light weight metal, it still is a metal, and as such should not be anywhere in our human bodies. Do you buy aluminum free skin products like deodorant? Know that aluminum is also toxic in your food! There is a reason baby formula manufacturers market moms telling them their formula has less aluminum than breast milk – although such assertions are disproved in scientific journals

By the way as a mom, I always make sure I stay away from aluminum, but many moms still cook in aluminum foil to avoid dishes, or buy meals coming in aluminum foil containers. Studies of aluminum toxicology increasingly look at Alzheimers, autism, osteoporosis, and other condition linked to chronic inflammation ( “The study of these pathologies have received recent attention in epidemiological surveys in regard to some human diseases such as Alzheimer’s disease, autism, osteoporosis, diabetes mellitus, inflammatory bowel disease and others mentioned in the review. “) So, one more reason to avoid grilling in there.

So how can you grill without the aluminum foil ? One option is directly on the grill. But if you’re in for nutrition, putting your fish so close to fire expose its amazing fats to being heated too much and burned. Why destroy all these precious omega 3 fats and go on buying expensive supplements?

Now if you have a big grill, you can grill on grilling planks for fish made of wood. You can also use your cookie sheets and line it with unbleached parchment paper to insulate your food from the metal. There are also cookie sheet options made of ceramic (tbh I don’t own one of these yet, but that’s gonna be the next one I get). Clean eating is getting easier every day!

And the last but cleanest, fastest, most nutrient dense option and also easiest for a last minute meal is by far, steaming ! Now that you know the why, find out the how long.

How long do I steam fish?

Here are my approximate times of thawed fish.

• White fishes like cod, from frozen fish: 4-5 minutes
• Tuna steak: 9-10 minutes
• Salmon, fresh cut: 11 minutes
• Sword fish: 8 minutes
• Sardine, from frozen; 5 minutes
• Canned sardine ( in water), to reheat in a strainer: 3 minutes. Reheat sardine in oil the same time, in a bowl.

Cooking times very much depend on the consistency of the fish. Steaky fish will require more time in the steamer than white fish like say flounder or cod. Fatty fish, especially fresh, will require by far the longest time in, especially the thickest cuts.

How do I Prepare fish with other ingredients

Steaming fish in four steps

• First, thaw thoroughly and salt ( to excrete more toxines)
• Second, do not season before steaming, the steaming would sweat out the dressing, which would be wasted !
• Third, do not cook thoroughly before taking out, as the heat keeps cooking the fish after taking it out of the steam basket. Rather, take it out while it’s lightly “pink” or still soft, and let it finish in a skillet or sauté pan with the dressing at low heat. To not kill the nutrient of your fish or side ingredients, nor the nutrition potential of your extra virgin olive oil, keep it at the lowest heat you can. Within 5 to 10 minutes, the fish will have time to mix with the ingredients without becoming dry. The inhabitants of the Mediterranean know that a tasty dish only requires a few ingredients to be delicious: a good oil ( usually extra virgin olive oil) , a few herbs, salt and pepper. Keep it simple : you don’t need a masters in culinary sciences to get your fish dish right.
• Once cooked, do not just be satisfied with turning off the fire ! Take the fish out, as the steam does not suddenly turn off in the cooker. If you leave it in ( or anything else) without taking it out, you’ll have a hard, dry fish for lunch, which is not all that enjoyable.

I Need a fish cooking demo !

Okay, you are in the right place ! I made a little youtube video on steaming fish, which you can easily access here. I’d love you to give a comment and tell me what information is missing there, so I can help more! You are welcome to email me or leave a review !

I need a Steamed fish Recipe

Advocating for steam cooking is one thing. Inspiring my audience to try it out is another ! I try to provide some recipes you may be interested enough to try !

My first steamed fish recipe is online ! Try out my Steamed Fish Medley, Mediterranean style ! Another steam fish meal, steaming the contents of a can to remove can + mercury toxines as much as possible: try the Mediterranean Rice and Tuna Salad !

More recipes

I have grain, asian , salads, even sweet snacks and cakes ! I have plan to post more recipes of breads, cakes, fruit spreads, chicken and many more ! Stay tuned: sign up to my newsletter and receive an exclusive Ebook with 3 delicious steamed cakes!