Preparation, uses, and tips
Scale fish by placing it in the sink under cold running water. Grasp the fish firmly by the
gills and scrape off scales with a fish scaler or small, dull knife. Using short strokes, work
from the tail to the head.
To remove the head, cut the flesh on both sides with a knife. If the fish is small, slice
directly through the spine. For a larger fish, place the knife between vertebrae and tap the
back of the knife with a hammer.
To fillet, use a sharp, thin knife. With the tilefish lying on its side, insert the knife
behind the gills, and cut in an arc down to just above the backbone. Continue cutting parallel
to the backbone toward the tail. Bring the knife up at the tail and remove the fillet.
The secret to successful tilefish cookery is to not overcook it. Whichever of the following
cooking methods you choose, your tilefish will be cooked when its flesh becomes opaque yet is
still moist on the inside.
Baking
Place tilefish fillets or chunks in a greased baking dish (or wrap in oiled foil) and place
on a baking sheet. Brush with melted butter or oil and season with salt and pepper, or cover
with a piquant sauce. Bake in a preheated 450°F (230°C) oven 10 minutes per inch
(2.5cm) of thickness.
Barbecuing
Place marinated tilefish fillets on perforated foil on a grill over hot coals. Baste
frequently and turn once halfway through cooking period. Because tilefish is lean compared to
other protein foods, it does not exude a lot of self-basting fat. Be sure all grills, baskets,
racks, and foil, are well-oiled to ensure easy handling of tilefish while barbecuing.
Marinating and frequent basting will keep tilefish moist and flavorful.
Broiling
Place fillets on well-greased baking pan. Pour enough stock in pan to cover the bottom of
the pan. Brush top with butter or oil. Broil under preheated broiler 4 to 5 inches (about 10
to 12.5cm) from heat. Do not turn, but baste several times. Cook until opaque and moist on the
inside, 6 to 10 minutes.
Pan-frying
Coat tilefish with seasoned flour or crumbs and fry in a small amount of hot butter or oil,
turning once halfway through cooking time.
Deep frying
Pour oil into a wok or deep fryer; it should be at least 1 1/2 inches (about 3.8cm) deep,
and the cooker should be less than half full of oil. Heat oil to 375°F (190°C),
using a thermometer to monitor temperature. Cut tilefish into similar sized pieces, 1 1/4 to 1
1/2-inch (about 3.2 to 3.8cm) thick. Dip in batter, drain, then slip fish into hot oil. Cook
until brown, 2 to 3 minutes.
Poaching
Bring poaching liquid, consisting of water, broth, and herbs and spices, to a simmer. Slip in tilefish
fillets, then cover pan and keep liquid at a simmer for about 8 minutes per inch (2.5cm) of
thickness.
Steaming
Place tilefish fillet on a greased perforated rack over 1 to 2 inches (about 2.5 to 5cm) of
rapidly boiling water. Cover with a tight-fitting lid and keep water at a constant boil
through cooking time.
Buying and storing tips
Quality tilefish is easy to recognize. Fresh tilefish never smells fishy; it smells fresh
like the ocean. The eyes should appear bright and clear, almost alive. The gills should be
reddish, and the skin moist and with tightly adhering, shiny scales. Fresh tilefish flesh will
give slightly when you press it with a finger, then spring back into shape. When choosing
tilefish fillets, whether they’re fresh or previously frozen, look for moist,
translucent (never dried out) flesh. Keep tilefish cool on the trip from the market to your
house. Never let it stay unrefrigerated for long.
To store tilefish, remove packaging, rinse fish under cold water, and pat dry with paper
towels. Fish deteriorates when it sits in its own juices, so place it on a cake rack in a
shallow pan filled with crushed ice. Cover with cling wrap or foil and set in the coldest part
of the refrigerator. Tilefish will store well this way for up to two days.
When well-wrapped, tilefish can be frozen for up to two months in a refrigerator freezer
compartment and three to four months in a deep-freeze. Use lined freezer paper and wrap fish
tightly from head to tail with at least two layers of paper. To thaw slowly, unwrap, place
fish in pan, cover, and leave for 24 hours in the refrigerator. To thaw more quickly, place
the whole fish (in a watertight bag) in a sink with cool running water, allowing about 1/2
hour per pound (454g). For fastest thawing, use the defrost cycle of your microwave, allowing
2 to 5 minutes per pound (454g), with equal standing time in between zaps.
Varieties
Most tilefish on the market are golden tilefish, caught in deep water off the East Coast of
the United States. The smaller gray tilefish, caught in Florida and called blackline tilefish,
has somewhat softer flesh. Domestic tilefish is sold fresh, whole and cleaned, or as fillets.
Imported tilefish comes fresh and frozen.
Nutrition Highlights
Tilefish, 1/2 fillet (5.3 oz.) (150g) (cooked,
dry heat)
Calories: 220
Protein: 36.7g
Carbohydrate: 0.0g
Total Fat: 7.0g
Fiber: 0.0g
*Excellent source of: Potassium (768mg), Selenium (77mg), and Niacin (5.2mg)
*Good source of: Magnesium (49.5mg), and Pantothenic acid (1.3mg)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.
When cooked (dry heat), tilefish provides 0.905 grams of omega-3 fatty acids, derived from EPA (0.172g) and DHA
(0.733g), per 100 grams of tilefish.