White meat with very light to moderate flavor and flaky, tender texture - (microwave, bake, poach, saute, steam): Butterfish, Catfish, Cod, English Sole, Flounder, Haddock, Lingcod, Snook, Tilefish, Whiting, Yellowtail, and Snapper. ***EVEN FIRMER TEXTURE***: Alaskan pollock, Brook trout, Giant sea bass, Grouper, Kingfish, Mahi mahi, Orange roughy, Pacific ocean perch, Rainbow trout, Red snapper, Smelt, Walleye, White crappie, White king salmon, White sea bass, and White sea trout.

Darker meat, moderate flavor and moderately firm texture - (microwave, bake, grill, broil, saute, steam, poach): Amberjack, Atlantic Ocean perch, Atlantic salmon, Black drum (kingfish), Burbot, Carp, Chum salmon, Crevalle jack, Croaker, Eel, Greenland turbot, Jewfish, King salmon (chinook), Lake Chub, Lake herring, Lake sturgeon, Lake trout, Mangrove snapper, Monkfish, Mullet, Northern pike, Perch, Pink salmon, Pollock, Pompano, Rockfish, Sable, Sculp (porgie), Silver salmon (coho), and Striped bass. ***EVEN FIRMER TEXTURE*** (includes stewing): Atlantic mackerel, Black sea bass, Bluefish, King mackerel, Tuna (all varieties), Shark (all varieties), Sockeye salmon (red), Spanish mackerel, and Swordfish.

Perfectly cooked fish should flake easily and be opaque with just the faintest amount of translucency in the middle. Fish is so delicate that it dries out quickly and is easy to overcook. To prevent overcooking, you'll need to pull it out slightly before it's done. In order to retain its moisture, fish needs to be cooked quickly over high heat (grilling, broiling, or sautéing), or it needs to be cooked with liquid.

The "10-Minute/Inch Rule" is a basic way to cook fish by conventional methods (but not deep-frying or microwaving). It can be used for baking (at 400 to 450 degrees), grilling, broiling, poaching, steaming and sautéing. Here is how it works:

• Measure the fish at its thickest point. If the fish is stuffed or rolled, measure it after stuffing or rolling. Fillets should be placed skin side down - the skin will remove easily after cooking.
• Cook fish about 10 minutes per inch, turning it halfway through the cooking time. For example, a 1-inch fish steak should be cooked 5 minutes on each side for a total of 10 minutes. Pieces less than 1/2 inch thick do not have to be turned over. Test for doneness. Flake with a fork. Fish should reach an internal temperature of 145 degrees.
• Double your cooking time if starting with un-thawed frozen fish. Add five minutes to the overall cooking time for fish that is covered in a sauce or is wrapped in foil.
• Cook shrimp for approximately 4 to 6 minutes, until they turn pink and opaque throughout. Do not overcook as they will become tough. Cook scallops for approximately 4 to 6 minutes, until they turn opaque all the way through.

Steaming is a gentle and thorough cooking method popular in Asian cuisines. 1) Dust the fish with seasonings to infuse the flavor while it cooks. 2) Use a bamboo steamer or a folding steamer basket with enough room for each piece of fish to lie flat. 3) Pour about 1½ inches of water into the pan and bring to a boil. 4) Place the steamer over the water and cover the pot - if you have a tiered steamer you can steam your vegetables (over the fish) at the same time. 5) Check the fish after 8 minutes. 6) Mild-tasting steamed fish is usually accompanied by a flavorful sauce served over steamed vegetables.

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