For The Best Oven-Roasted Fish, Think Low And Slow
By Haldan Kirsch
Overcooking is one of the most common mistakes made when cooking fish, as most fish filets can't take the same high-heat treatment as a thick cut of steak and get overcooked when prepared on heat higher than necessary. Thankfully, the low-and-slow cooking method can effectively prevent this from happening.
Roasting a delicate white fish filet in the oven at 250 degrees Fahrenheit significantly lowers the chances of overcooking the fish, as it raises the internal temperature at a slower rate. This method may increase the cooking time to roughly 35 to 40 minutes — depending on the cut of the fish — but it also yields a juicy and delicate meal.
This trick works well with fattier cuts of fish like salmon because the fat renders as the fish cooks, adding a boost of flavor. The USDA suggests cooking fish to an internal temperature of at least 145 degrees Fahrenheit, but most fish start to tighten up and release moisture at around 120, so it’s best to remove the fish from heat before it dries out and let its internal temperature rise on its own.