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TYPE OF FISH CUT COOKING METHOD & TIME
Arctic Char,
Bluesh, Catsh,
Flounder, Halibut,
Sole, Tilapia, Sea
Bass or Trout
Thin Fillets (3/4-
to 1-inch thick)
Spray pan lightly with cooking spray.
Season sh then place in cold pan.
Cover and place over medium heat;
cook until Vapor Seal has formed.
Spin lid to engage seal; reduce heat
to low then cook 1 minute. Let stand,
covered, o-heat for 5 to 7 minutes
until sh akes easily and is just
opaque at its thickest part.
Cod, Salmon,
Snapper or
Grouper
Thick Fillets (1
1/2- to 2-inches
thick)
Spray pan lightly with cooking spray.
Season sh then place in cold pan.
Cover pan and place over medium
heat; cook until Vapor Seal has
formed. Spin lid to engage seal;
reduce heat to low then cook 2
minutes. Let stand, covered, o-heat
for 7 to 9 minutes until sh akes
easily and is just opaque at its thickest
part.
Halibut, Salmon,
Swordsh or Tuna
Thick Fillets (1
1/2- to 2-inches
thick)
Heat pan over medium heat until
hot enough that water droplets
bead across the surface. Lightly coat
pan with cooking spray. Season sh;
cook uncovered for 2 to 3 minutes.
Carefully turn sh. Cover and cook
until Vapor Seal has formed; spin to
engage seal. Remove from heat and
let stand for 5 to 8 minutes until sh
akes easily and is just opaque at its
thickest part.
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