Canada's Department of Fisheries and Oceans developed this easy, fool proof method for trimming the cooking of fish.  It is recognized around the world as the most accurate method for achieving perfectly moist fish.

Measure the fish at it's thickest point and cook ten min. per inch of thickness.

To Bake
Allow 10 minutes' baking time per inch of thickness.  A rainbow trout may need 10 min. while a stuffed salmon takes about 30.

Frozen fish need not be thawed - simply double the baking time to 20 min. per inch.  If fish is wrapped in foil, increase the total baking time by 10 min.

To Broil
Because of the intense heat, broiling must be done carefully to prevent the fish from drying out.  For whole fish, leave the head and tail intact to cut down on loss of natural juices.  Steaks and fillet should be at least an inch thick.  Lean fish needs frequent basting. 

Always preheat broiler.  To prevent sticking, oil the pan or rack, or cover it with oiled foil.  Adjust the oven racks so that the top of the fish is 4 to 6" from the broiler.  (The thicker the fish, the farther away it should be, so the outside won't overcook before the inner flesh is done.)  Broil 10 min. per inch of thickness, lowering the rack if the fish browns too fast.

To Poach
Wrap a whole cleaned small fish in cheesecloth to prevent it from falling apart, leaving some cloth at both ends to act as handles.  Fish steaks don't require wrapping.  Use a shallow pan large enough to hold the fish.  A roasting pan with a roasting rack works well.  Larger fish are best done in a poacher, an oblong pan fitted with a metal rack.  Lower the fish into the poacher or pan, then add enough liquid to cover.  Use tepid water, white wine and fish stock, or court bouillon.  Season with fresh or dried herbs such as dill or tarragon, several whole white or black peppercorns, sliced onion and lemon.  Set the pan over 2 burners, if necessary,. and heat until the water begins to simmer.  Cover the pan, reduce heat and simmer 10 min. per inch of thickness, counting from the time the water starts to simmer.  The fish is done when a skewer inserted into the thick flesh behind the fills meets little resistance.  If serving cold, cool the fish in broth in the refrigerator before unwrapping.

To Sauté
Place a little vegetable oil, or half oil and half butter in a frying pan - just enough to thinly coat the bottom.  Place the pan over med. heat until a cube of bread dropped into the fat begins to brown.  Coat the fish lightly with flour.  Don't put too many pieces in the pan at one time.  Sauté over med. heat until one side is lightly browned.  Turn only once and repeat on the other side.

To Barbecue
Invest in a hinged fold over back for barbecuing fish fillets and steaks.  A well greased rack holds the delicate fish flesh together and means you don't have to risk breaking a fillet or steak when you turn it.  Oil the barbecue grill as well as the hinged rack.

Whole fish too large to fit into a rack can be loosely wrapped in oiled chicken wire and grille the same way.

Or you can use foil.  Season and wrap each fish piece in a sheet of well greased heavy foil large enough to seal with a double fold.  Place the packages over the grill on low heat, turning frequently with tongs.

To Microwave
A pound of fish can be microwaved in 5 min.  Place fresh or thawed fish in a single layer in a microwave safe dish.  Cover with plastic wrap and turn back a small edge or pierce the wrap to allow steam to escape.  One pound of fillets needs 3 to 5 min. on high, while a 3 lb. fish requires about 10 min.  Always use the minimum cooking and standing time, then check to see if the flesh flakes easily when lifted in the center with a fork.

From the Chatelaine Cook Book