Flavorful fish needs just a brief of cooking time

Flavorful fish and seafood dishes require proper timing, testing for doneness , and removal from the heat as soon as the fish begins to flake easily. To eliminate guesswork and overcooked fish, the Canadian Department of Fisheries and Oceans suggests that you lay the fillet or steak flat on a board and measure the depth at the thickest part. For each inch of fresh fish, allow 7 minutes' cooking time; allow 10 minutes per inch for frozen fish.

This rule applies to all methods of cooking fish -- baking, broiling, pan-frying, or steaming. Here are some quick and simple recipes for cooking fish and seafood. Easy Fillet Bake 4 fish fillets 1/2 teaspoon salt 1/2 teaspoon pepper 4 tablespoons chopped onion 2 tomatoes, cut in wedges 1/2 teaspoon basil 1/4 cup butter, melted

Wash fillets and pat dry with paper towels. Measure fillets and place in a greased baking dish. Sprinkle with salt, pepper, and onion. Arrange tomato wedges around fish and sprinkle with basil. Drizzle fillets and tomatoes with melted butter. Bake, allowing 7 minutes per inch of thickness, in a 350 degree F. oven until fillets flake easily. Makes 4 servings. Gourmet Seafood Salad 3/4 cup sour cream 3 tablespoons lemon juice 1 tablespoon Worcestershire sauce 1/8 tablespoon Tabasco sauce 3 tablespoons green onions, chopped 1 teaspoon salt 1/4 teaspoon white pepper 12 ounces cooked lobster, cubed 2 cups cooked shrimp 2 cups pineapple chunks well drained 1/2 cup green pepper, chopped 1 cup celery diced 1/2 cup slivered almonds, toasted 2 tablespoons parsley, chopped

Combine sour cream, lemon juice, Worcestershire and Tabasco sauce, green onions, and salt and pepper in a bowl. Mix well and chill 8 hours to develop flavors.

Combine lobster, shrimp, pineapple chunks, green pepper, celery, almonds, and parsley in a bowl. Add dressing and toss lightly. Serve on a bed of lettuce. Makes 6 to 8 servings. Herbed Fried Trout 4 boneless or dressed trout 1 teaspoon salt 1 teaspoon minced parsley 1 teaspoon dried chervil 1 teaspoon thyme 1 teaspoon tarragon 2/3 cup flour 1/4 cup milk 3 tablespoons cooking oil Lime wedges

Wash fish well and pat dry with paper towels. Set aside.

Combine salt, parsley, chervil, thyme, tarragon, and flour in a brown paper bag. Dip each fish in milk, then shake in bag to coat with seasoned flour.

Heat oil in a large frying pan. Measure fish at the thickest part. Fry, allowing 7 minutes per inch of thickness, until fish flakes easily. Garnish with parsley and lime wedges. Makes 4 servings.