National Standards

Commis Chef

Flowcharts for Planning

Delivery

Storage

Cleaning

Preparing Cooking

Meats – Poultry - & Fish

Beef – Pork - & Lamb Cuts

MEAT FLOWCHART

Ordering Meat to meet the

organisational requirements

What type of meat do I need

and why?

What cuts of meat do I need

and why?

What quantities do I need and

why?

Planning

Stage How do I check the delivery?

Do I have the right product?

Do I have the right amount?

Is the meat at the correct

temperature?

Is the meat labelled correctly?

Is the meat suitable for my

purpose? How do I know?

Delivery

Stage

Is the areas where I will store

the food is clear of old stock?

Has old stock been rotated to

the front of the area for use

first?

Is the storage area clean?

Are the storage areas at the

correct temperature?

Have I ensured there is no risk

of cross-contamination?

Storage

Process

Cleaning

Process

Is the areas where I will prep

the food clear and clean?

Is all the equipment clean and

well maintained?

Is my own personal hygiene

acceptable?

Are my clothes clean?

Preparation

Process

Am I working in an organised

fashion?

Am I avoiding the risk of

cross-contamination?

Am I working in a safe way?

Am I using the correct

equipment and tools?

Am I following organisational

procedures?

Cooking

Process

Am I following the dish

requirements?

Have you checked the dish

has the following: Correct

flavour? Colour? Texture?

Quantity?

Is the dish presented to meet

organisational requirements?

How is the dish being stored

before immediate use in a

safe manor?

Following the correct process:

1) Planning Stage: What do I need to plan for food preparation

2) Delivery, Check off each delivery in the correct manner

3) Store food correctly to meet organisational needs

4) Cleaning process. Is the kitchen ready to use

5) Am I able to begin preparing food in the right areas

6) Am I able to cook the food in the correct manner

7) Have I disposed of all waste in the correct manner

8) Have I cleaned the kitchen in the correct manner and to meet organisational requirements

9) Have I closed the kitchen correctly to meet organisational requirements

Begin again at process number 1

Cleaning

Process

Are all food items away and

stored correctly to avoid

cross-contamination?

Have I access to the correct

cleaning equipment and

products?

Have I been trained on how to

use these?

Are all surfaces clean down

correctly?

Is all equipment cleaned

down correctly?

Are all fridges and freezers

checked for correct

temperatures?

Are all floors swept and

mopped correctly?

Closing

Process

Have I turned off the correct

power points?

Have I turned off the correct

gas points?

Have I disposed of any dirty

cloths and mops?

Have I disposed of dirt chef

whites correctly?

Have I washed my hands

correctly?

Waste

disposal

Process

Has all the waste food been

placed into the correct bin?

Has waste been disposed of

correctly to meet the

organisations and legal

requirements?

Has the bin been cleaned

correctly?

Has the bin been returned to

the correct place?

POULTRY FLOWCHART

Ordering poultry to meet the

organisational requirements

What type of birds do I need

and why?

What parts of birds do I need

and why?

What quantities do I need and

why?

Planning

Stage How do I check the delivery?

Do I have the right product?

Do I have the right amount?

Is the poultry at the correct

temperature?

Is the poultry labelled

correctly?

Is each bird suitable for my

purpose? How do I know?

Delivery

Stage

Is the areas where I will store

the food is clear of old stock?

Has old stock been rotated to

the front of the area for use

first?

Is the storage area clean?

Are the storage areas at the

correct temperature?

Have I ensured there is no risk

of cross-contamination?

Storage

Process

Cleaning

Process

Is the areas where I will prep

the food clear and clean?

Is all the equipment clean and

well maintained?

Is my own personal hygiene

acceptable?

Are my clothes clean?

Preparation

Process

Am I working in an organised

fashion?

Am I avoiding the risk of

cross-contamination?

Am I working in a safe way?

Am I using the correct

equipment and tools?

Am I following organisational

procedures?

Cooking

Process

Am I following the dish

requirements?

Have you checked the dish

has the following: Correct

flavour? Colour? Texture?

Quantity?

Is the dish presented to meet

organisational requirements?

How is the dish being stored

before immediate use in a

safe manor?

Following the correct process:

1) Planning Stage: What do I need to plan for food preparation

2) Delivery, Check off each delivery in the correct manner

3) Store food correctly to meet organisational needs

4) Cleaning process. Is the kitchen ready to use

5) Am I able to begin preparing food in the right areas

6) Am I able to cook the food in the correct manner

7) Have I disposed of all waste in the correct manner

8) Have I cleaned the kitchen in the correct manner and to meet organisational requirements

9) Have I closed the kitchen correctly to meet organisational requirements

Begin again at process number 1

Cleaning

Process

Are all food items away and

stored correctly to avoid

cross-contamination?

Have I access to the correct

cleaning equipment and

products?

Have I been trained on how to

use these?

Are all surfaces clean down

correctly?

Is all equipment cleaned

down correctly?

Are all fridges and freezers

checked for correct

temperatures?

Are all floors swept and

mopped correctly?

Closing

Process

Have I turned off the correct

power points?

Have I turned off the correct

gas points?

Have I disposed of any dirty

cloths and mops?

Have I disposed of dirt chef

whites correctly?

Have I washed my hands

correctly?

Waste

disposal

Process

Has all the waste food been

placed into the correct bin?

Has waste been disposed of

correctly to meet the

organisations and legal

requirements?

Has the bin been cleaned

correctly?

Has the bin been returned to

the correct place?

FISH FLOWCHART

Ordering fish to meet the

organisational requirements

What type of fish do I need

and why?

What cuts do I need and why?

What quantities do I need and

why?

Planning

Stage How do I check the delivery?

Do I have the right product?

Do I have the right amount?

Is the fish at the correct

temperature?

Is the fish labelled correctly?

Is the fish suitable for my

purpose? How do I know?

Delivery

Stage

Is the areas where I will store

the food is clear of old stock?

Has old stock been rotated to

the front of the area for use

first?

Is the storage area clean?

Are the storage areas at the

correct temperature?

Have I ensured there is no risk

of cross-contamination?

Storage

Process

Cleaning

Process

Is the areas where I will prep

the food clear and clean?

Is all the equipment clean and

well maintained?

Is my own personal hygiene

acceptable?

Are my clothes clean?

Preparation

Process

Am I working in an organised

fashion?

Am I avoiding the risk of

cross-contamination?

Am I working in a safe way?

Am I using the correct

equipment and tools?

Am I following organisational

procedures?

Cooking

Process

Am I following the dish

requirements?

Have you checked the dish

has the following: Correct

flavour? Colour? Texture?

Quantity?

Is the dish presented to meet

organisational requirements?

How is the dish being stored

before immediate use in a

safe manor?

Following the correct process:

1) Planning Stage: What do I need to plan for food preparation

2) Delivery, Check off each delivery in the correct manner

3) Store food correctly to meet organisational needs

4) Cleaning process. Is the kitchen ready to use

5) Am I able to begin preparing food in the right areas

6) Am I able to cook the food in the correct manner

7) Have I disposed of all waste in the correct manner

8) Have I cleaned the kitchen in the correct manner and to meet organisational requirements

9) Have I closed the kitchen correctly to meet organisational requirements

Begin again at process number 1

Cleaning

Process

Are all food items away and

stored correctly to avoid

cross-contamination?

Have I access to the correct

cleaning equipment and

products?

Have I been trained on how to

use these?

Are all surfaces clean down

correctly?

Is all equipment cleaned

down correctly?

Are all fridges and freezers

checked for correct

temperatures?

Are all floors swept and

mopped correctly?

Closing

Process

Have I turned off the correct

power points?

Have I turned off the correct

gas points?

Have I disposed of any dirty

cloths and mops?

Have I disposed of dirt chef

whites correctly?

Have I washed my hands

correctly?

Waste

disposal

Process

Has all the waste food been

placed into the correct bin?

Has waste been disposed of

correctly to meet the

organisations and legal

requirements?

Has the bin been cleaned

correctly?

Has the bin been returned to

the correct place?

Quality Cuts of Meat:

Conformation Fat Flesh Bones

Lamb Short thick well-

muscled legs

Full loins with a good

eye muscle

Forequarter well-

muscled and compact

Creamy or

creamy white

Even coverage

Fine and

smooth

Moist to touch

Pink to light red

in colour

Red in colour

Pliable

Pork

White

Smooth but firm

Light pink

Fine grain

Firm texture

Pinkish

Evidence of

blood

Fine small

structure

Veal Firm texture

Fine grain

White

Soft and creamy

Pink

Fine

Firm

Pinkish

Pliable

Beef Short butt section

Well rounded, due to

muscular development

Well filled out rump and

sirloin

A good eye of meat in

the sirloin muscle

Light coverage

Even coverage

up to 12mm

thick over the

rump and loin

Acceptable

deposit of fat

around the

pelvic and

kidney area

Bright red

Marbled

Beef Cuts and Cooking Methods:

Chuck & Blade: - This cut is often sold as Braising Steak. A little more tender than stewing steak. Use in casseroles, stews and to braise. Also, Blade steak sometimes known as “Flatiron Steak” as it has a shape like that of an old-fashioned flat iron

Fore Rib: - Sold “Boned and rolled”, “French trimmed” or “On the bone”. Has good marbling throughout the flesh and with excellent fat cover on the outside making for a superb roast. Can also be cut into steaks” Ribeye’s” for grilling, frying or BBQ. The last few ribs before the sirloin are known as wing rib.

Sirloin: - This is typically sold boned and rolled. A prime cut which is suitable for a classic Sunday roast. Sirloin Steak comes from the same area but cut into steaks such as “T”-bone, Porterhouse and Entrecote. Prime cuts which are suitable for grilling, frying, stir-fries and barbecuing. Beef Fillet also comes from this section. Probably the most prized cut of beef, the fillet is very tender and very lean, as a steak it is suitable for quick cooking under the grill or frying. Larger pieces are used for dishes such as Beef Wellington. Other names for cuts of fillet include Filet Mignon, Tenderloin, Tournedos and Chateaubriand.

Rump: - Although this is a prime cut, it’s often cheaper than fillet or sirloin because it’s not quite as tender. However, many say that it has a far superior flavour than sirloin or fillet. Rump is suitable for quick cooking such as frying, stir-fry, grilling or the barbecue. The popular Brazilian steak “Picanha” is taken from the top section of the rump.

Silverside & Topside: - Silverside was traditionally salted and sold as a boiling joint for salt beef. This very lean piece of meat is now most often sold unsalted as a joint for roasting. We recommend regular basting whilst cooking. Topside is also a very lean joint and, often has an extra layer of fat tied around it to help baste and keep it moist. This is also suitable cut into steaks for frying or grilling and in stir-fries.

Oxtail: - One of the most, flavoursome and inexpensive cuts of beef. Oxtail is most often sold cut into individual vertebra. Long and slow braising will release their excellent rich flavour.

Thick Flank: - This joint is also known as Top Rump good for slow roasting as a joint or braised in pieces. Also, sold as “stir fry” strips or flash fry steak.

Thin Flank: - Meat from this area is often known as “Skirt”. Skirt steak is a thin, long cut of beef from the diaphragm, also known as “Hanger steak” (or “Onglet” in France). It has plenty of fat marbling which makes it moist and flavoursome. This cut is often used in Mexican recipes such as Fajitas. Good for grilling, frying or the BBQ. Flank steak looks very similar but is from the lower abdominal area.

Leg & Shin: - Generally sold as Stewing Steak. Best suited for long, slow cooking to breakdown the high proportion of connective tissues and denser fibres and make thick sauces and gravy

Thin Rib: - One of the denser cuts and is usually sold as mince (ground beef) meat.

Brisket: - Usually sold “boned and rolled” and sometimes salted. This joint is full of flavour suitable for slow cooking or pot roasting. Brisket is the cut traditionally used for making corned beef. It is also used for lean mince. Large brisket joints are very popular for “low and slow” BBQ smoking

Thick Rib: - Typically sold as Braising Steak. This cut is somewhat tenderer than stewing steak. Ideal for use in casseroles, stews and for braising.

Clod: - This is an economical cut that is flavourful but a less tender meat. It is cut from the middle of the shoulder and usually sold as stewing steak or used in burgers. Suitable for slow cooking in stews.

Neck: - This cut is generally sold as stewing steak. Long and slow cooking will release a good flavour and produce tasty gravy or sauce

Pork Cuts and Cooking Methods:

SHOULDER: - The meat from the hard-working shoulder is a super-versatile cut. It can either be minced or diced for cooking slowly in stews, or kept on the bone and slow-roasted until tender and falling apart. The fillet from the top of the shoulder is just tender enough to be cut into steaks for grilling or barbecuing. As one of the most forgiving parts of the pig, it’s a great choice for a simple but impressive dinner party showstopper. The best way to cook a shoulder is slow and low – simply wrap it in a double layer of tin foil (to lock in the moisture) and pop it in the oven at 150ºC/300ºF/gas 2. Cook for 4 to 5 hours, or until you get melt-in-your-mouth, beautifully tender meat. If you’re cooking for a crowd, get on with your sides while it’s ticking away in the oven. Try this southern-style pork & slaw or overnight roasted pork shoulder. LOIN: - Pork loin is a classic roasting joint, delicious as part of a traditional Sunday roast with apple sauce. The loin can either be cooked in one piece with the bone, or deboned, stuffed and rolled up to make a fantastically juicy roast, like this pork loin with a great herby stuffing or pear roasted pork loin joint. You can keep the skin on and crisp it up to get lovely crackling, or remove the skin and marinate the whole loin. For best results, be sure to rest the meat before carving. Chops that are cut from the loin are ideal for pan-roasting and grilling. If the fillet is left inside the pig when the chops are cut, you’ll get T-bone loin chops FILLET: - The fillet or tenderloin is a long thin muscle, found on the inside of the ribcage and is a part of the loin cut. It can be cooked whole, cut into small round medallions and pan-fried, or cut into 1cm slices and bashed into thin escalope’s. Pork fillet is the leanest of all cuts, so it’s the healthiest choice. Marinate or tenderised the fillet, then cook it quickly at a high temperature until slightly blushing pink in the middle for extra-juicy results. Cooking it for too long will dry the meat out – and always remember to rest the fillet after cooking to seal in the moisture. RIB CHOP: - Chops from the ribs are often grilled or barbecued, like this achiote recado pork. When a few chops are kept together in one piece they make a brilliant rib roast. Rib chops work particularly well with sage and apple as well as many spices – marinate your chops for extra flavor or try a dry rub. They are best cooked in a pan, on a grill or on the barbecue – use a high heat and turn the meat regularly so it builds up a beautiful gnarly crust and the fat renders down for juicy, succulent results. CHUMP CHOP: - A meaty chop, cut from the rump of the pig, it can be bought either on or off the bone. Chump is a cheap cut with delicious flavour and texture. It’s versatile and easy to cook, either fried, grilled or barbecued. Serve with a tangy chutney or dressing to cut through the fattiness of the chop.

LEG: - A leg is usually roasted whole, but it can also be boned and cut into smaller roasting joints, or thinly sliced to make steaks called escalope’s. Pork legs are low in fat and can be quite dry when slow-roasted. Many are cured to make ham. Cooking the meat on the bone will help to keep it moist and produce lovely juices that you can use for gravy, like in this delicious roast pork leg recipe. Pork escalopes should be flash-fried or grilled quickly to prevent them from drying out. Try marinating or bashing the meat out with a rolling pin to tenderised it – Jamie’s chargrilled pork escalope’s are well worth a try. BELLY: - A fatty, but incredibly tender cut of meat, the belly is delicious when slow-roasted. It’s also used to make streaky bacon. Pork belly is very high in fat, which makes it a delicious and versatile cut. It can be cooked slowly at a low temperature for soft meat that melts in the mouth, or it can be sliced and crisped up in a hot pan. It can also be roasted or stewed, but make sure you skim away some of the fat. As a robust cut, it works well paired with aromatic flavors and Asian spices. Try Jamie’s show-stopping pork belly buns or his hot & smoky vindaloo with pork belly. CHEEK: - The cheek is a fatty, full-flavored muscle with a great gelatinous texture, ideal for mincing or slow-cooking. Pork cheek is such an underrated cut and is cheap to buy. Chop and cook it slowly in a stew or ragù, or keep whole and braise in a rich and sticky sauce. LIVER: - Pig’s liver is quite strong in flavor compared to lamb, calf and chicken livers, and is often used to make coarse country pâtés with plenty of garlic, black pepper and herbs. Italians use pig’s liver to add rich flavor to the base of stuffing’s or ragùs. Cook them quickly in a hot pan or gently braise them for a soft texture. CRACKLING: - Pork skin can be trimmed away from the flesh, salted and roasted to make crunchy pork scratching, often served as a pub nibble. For fuss-free crackling, cook the skin separately from the meat. Doing it this way means you won’t need to worry about interrupting the meat while it’s cooking. Score the crackling to help distribute the heat – you can get your butcher to do this for you. You can also cut it up into long strips so they curl up as they cook. Cook the crackling on a flat baking tray in a very hot oven or under a hot grill with plenty of sea salt.

Lamb Cuts and Cooking Methods:

Neck of Lamb: - When cut into thick slices this bony part of the neck (known sometimes as Scrag End) it is very tasty and good for slow cooking. Also from this section are Neck Fillets – the same muscles but taken off the bone. Stew or braise until tender. Both these cuts are often underrated and as a result inexpensive. Shoulder of Lamb: - Lamb shoulder is usually sold whole or halved on the bone. This part of the animal has worked hard so is better for slow roasting to break down any fibres to be really tender, Shoulder is also sold boned and rolled for roasting or diced for casseroles, curries or stewing. Minced lamb is also taken from this section of the animal. Best End of Lamb Neck (Best End), Rack of Lamb This section produces some of the tenderest cuts of Lamb. Best End is the first eight ribs which are known as “The Rack”. The Rack can be cut in several ways. If the ends of the bones are exposed after the fat has been trimmed away it is termed “French Trimmed”. Two racks roasted together with the bones intertwined are known as a “Guard of Honour”. A rack of Lamb can also be trimmed and tied into a circle to form a “Crown of Lamb” – a most impressive roast to serve at your table. Lamb Cutlets: - Cutting between the rib bones produces Lamb Cutlets. Meat from this same section taken off the bone makes a “Valentine Steak”. Both of these are good for pan frying or grilling. Lamb Loin: - This portion provides Loin Chops for grilling or frying, similarly a Barnsley Chop – which is double the size being both sides of the animal. Off the bone this section provides Noisettes or in one piece a Cannon. These are all very tender and will cook quickly. The whole loin, both sides of the Lamb roasted as a piece, is a very splendid joint known as a Saddle of Lamb this is a large joint for 8 or 10 people. Lamb Chump: - At the lower back of the animal where the loin meets the leg is known as the Chump. From here you can get Chump Chops and Chump Steaks. As a whole piece off the bone this is called a Chump Joint. All these are good for grilling and BBQ but can also be delicious if baked slowly in the oven. Leg of Lamb: - Whole, half or boned Leg of Lamb will make a perfect roast. For grilling and frying or the BBQ Leg of lamb is often sold as Leg Steaks, stir fry strips, or cubed for kebabs. A leg of lamb that has been ‘Butterflied”’ is a boned leg opened up into a large flat piece which has a rough butterfly shape. This too can be roasted or grilled.

Lamb Shank: - The lower leg from this section is Lamb Shank. As a harder working part of the animal this needs slow cooking or braising; full of flavour it will become very tender and fall off the bone when cooked in this way. An affordable option (but having found favour with many chefs – not as cheap as it used to be). Lamb Breast: - This is the belly area of the Lamb. This is usually sold as a rolled joint for roasting. It is a quite fatty cut but when slow cooked this melts away to leave a tender and very tasty meat. This is one of the best value, least expensive cuts.

Poultry Cuts and Cooking Methods:

Roasting: - Excellent method of cooking whole poultry. It is recommended to stuff the

bird for increased flavour and truss for a compact shape that is easier to carve.

Boiling: - Generally applied to older, poorer quality birds, especially chickens.

Poaching: - Good for tender meats such as chicken breasts and turkey fillets.

Steaming: - Good for tender birds, either whole or cuts. This method is typically used in

hospital or special dietary cooking.

Stewing: - Recommended for tougher meats but can be used for more tender cuts

Braising: - Try this method for a whole duck or goose.

Pot roasting: - Another excellent method for a whole chicken, duck or goose.

Baking: - Not normally used for poultry

Grilling: - Very suitable for chicken and turkey portions, and to spatchcock, which can

be grilled whole.

Shallow frying: - Suitable for the most tender and best quality cuts of poultry, such as

supremes or sautéd poultry cuts.

Deep frying: - Can be used for coated poultry portions, such as a crumbed Chicken Kiev

or a tempura batter for Japanese-style chicken.

Filleting Fish and Cooking Methods

The three secrets to success...

1. Don't overcook fish as the texture will coarsen, dry out and the flavour will be

destroyed.

2. Don't over spice fish as it has very delicate flavours so be light-handed with herbs

and spices.

3. Keep fish moist and preserve the natural juices whilst cooking by using a moist

cooking method or baste frequently during dry cooking.

Cooking Methods:

Baking: - Baking in a moderate oven 180-200C (350-400F) is an extremely useful

method of cooking whole fish, fillets, cutlets or steaks. But remember it is a dry heat

method and fish, especially without its skin, tends to dry out, so use a baste, marinade

or sauce to reduce the moisture loss.

Baking in Foil: - Baking in foil is an excellent way to retain flavour and moisture

particularly of larger steaks, cutlets or whole fish. Use a liquid such as fish stock, white

wine or lemon juice with a little butter, salt, pepper and seasonings of your choice before

sealing the fish in foil. Bake in a moderate oven 180-200C (350-400F) for a mouth-

watering result.

Barbecuing: - Barbecue fish, but protect it with marinades, bastes, lemon juice or oil or

butter brushed on frequently during the cooking. Or wrap it in foil with these liquids and

seasonings. Be careful turning the fish over during cooking.

Casseroling: - Casseroling in a little liquid in a covered dish in a moderate oven will

achieve a dish in which the subtle differences in the flavours of the various species and

their natural juices are maintained.

Shallow Frying: - Shallow frying is cooking in a small quantity of fat sufficient to come

up to the level of half the thickness of the fish - in a wide shallow pan. The best fat for

fish is butter or half butter and half olive oil. The oil combined with the butter reduces

the risk of overheating the butter.

Deep Frying: - Deep frying is immersing the fillet or whole fish in deep oil in a deep pan

after protecting it first with a coating such as egg and breadcrumbs or batter. The oil

must be at the correct temperature (175-195C) before placing the fish into it. If the oil

isn't hot enough the coating will soak up the oil and become greasy and if it is too hot

the coating will burn before the fish is cooked. To test the temperature without a

thermometer the oil should be heated until a faint haze rises from it before dropping a

small cube of bread into it. If it rises, bubbling to the surface and becomes golden brown

it is ready. If it turns dark brown rapidly the heat must be reduced and if it sinks and

stays low in the oil it is not hot enough yet.

Oven Frying: - The result is similar to shallow frying but is done in hot butter in a

preheated baking dish in a hot oven 230-250C (450-500F). Because of the high

temperature used the fish cooks quickly so this method is best suited to thin whole fish.

Grilling: - Grilling (or broiling as Americans sometimes call it) is a fast way to cook fish.

Using either fillets or whole fish this simple method allows the fish to develop its own

rich flavour under the intense heat. Fish should be basted during cooking, either with

butter or oil or a prepared baste, to prevent it drying out. Alternatively the fish may be

marinated beforehand and the liquid used for basting. Whole fish or thicker fillets seem

to fare better under the grill as the fish has time to develop a rich golden brown by the

time the inside is cooked. The high heat penetrates and cooks thin uncoated pieces too

fast for browning to occur. If whole fish are to be grilled score the skin and flesh to allow

better heat penetration.

Marinating: - Marinating has two distinct purposes: the first is to impart a flavour by

presoaking the fish in a mixture of lemon juice, oils and flavourings and then using the

marinade liquid to baste during grilling, barbecuing or baking. The second is to replace

the cooking process altogether. Very fresh fish is cut into boneless bite sized pieces and

left to soak in lemon juice and other flavourings until the flesh becomes opaque and

white right through - approximately 6 to 12 hours in the refrigerator or 4 to 8 hours at

room temperature. The marinade is then strained off and the fish added to crisp, finely

cut vegetables with dressings or sauces such as mayonnaise, yogurt or coconut cream.

It is then served chilled.

Poaching: - Poaching as far as the fish is concerned means totally immersing it in

seasoned stock or court bouillon. The liquid should be brought rapidly to the point where

the surface begins to swirl but with no bubbles rising to surface (boiling should not

occur). At this point the heat should be reduced (and sometimes even turned off).

Inspect to see if the flesh flakes easily and comes away from the bone. Poaching is

unmatched as versatile method of cooking fillets, steaks, cutlets or whole fish of any

fleshy type. It can then be served steaming hot, dressed in a sauce made from the

poaching liquid or chilled and served in a variety of salads or as a cold entree. It's the

perfect cooking method for weightwatchers!

Sousing: - Sousing is gently cooking small fish or fillets in a combination of vinegar,

water and a selection of various herbs and spices. Although it may be served either hot

or cold, the delightful delicate piquancy of the subtle blend of flavours only becomes

evident after chilling. Fish cooked this way will keep for up to a week in the refrigerator.

Steaming: - There are two types of steaming. In one the fish is put into the upper part

of a double saucepan with a perforated base and a tightly fitted lid. Steam rising from

boiling water in the saucepan below, passes through the perforations and surrounds the

fish cooking it. In the second type of steaming no steam reaches the fish as the upper

part of the saucepan has no perforations (two plates on top of the saucepan can be used

if no double saucepan is available.) This method is slower than the first but effective and

retains all the natural juices.

Microwave Cooking: - Seafood adapts well to microwave cooking - natural flavours

and colours are retained and often enhanced by this quick method of cooking. The

seafood can be cooked without any additional liquid other than perhaps a small amount

of melted butter, lemon juice or wine. Covering fish with tomatoes, lemon or orange

slices or herbs will help to retain moisture and enhance the flavour. Grilling and frying

fish is possible if a browning dish is used.

To test when fish is cooked...

Test the fish at the thickest part by prodding it with a fork. The flesh should "flake"

readily. Another indication is when the inside flesh turns from translucent to white. Don't

be tempted to "give it a moment or two longer" as it is very easy to overcook fish.