As we look for healthier alternatives to beef, pork and chicken, many people are turning towards fish for their daily protein allowances. But which types of fish are best? How do you shop for the freshest fish? How do you properly prepare fish?
Fish are divided into three categories based on their fat content – lean, moderate-fat and high-fat. Lean fish are the best for healthy lifestyles because their fat content is less than 2.5 percent. Fish in the lean category include black bass, trout, cod, flounder, haddock, halibut, perch and snapper.
These fish generally have a mild flesh and are light colored. They can usually be found in local fish markets or supermarkets year round. They should have shiny, brightly colored skin, a fresh, mild odor and firm flesh that springs back when pressed with your finger. Don’t hesitate to ask your local fish monger to smell or touch your fish before purchasing it.
Most lean fish can be prepared as fillets, steaks or pan-dressed. Fillets are the boneless, lengthwise cut from the sides of the fish. Steaks are the cross-sectional cuts from large, dressed fish. They’re usually 5/8 to 1 inch thick and contain a small section of the backbone of the fish. Whole-dressed fish are “whole” fish with the innards removed.
Most people batter fish fillets with flour or cornmeal and deep fry it in oil. Although it is very tasty, this is not a healthy way to enjoy fish. In a large, non-stick skillet, heat about 3 tablespoons of oil. Season the fillets with kosher salt, ground black pepper, garlic powder and a little cayenne pepper. Pan-fry the fish for about 4-5 minutes on each side, depending on its thickness. Remove from the skillet and serve with brown rice and steamed vegetables.
Because of the thickness of fish steaks, they usually have to be prepared using a dual cooking method. Preheat the oven to 375 degrees. In a large, non-stick skillet, heat about 3 tablespoons of oil. Season the steaks and pan fry for about 2-3 minutes on each side. Place the skillet in the oven and roast for about 7-10 minutes or until cooked through. Remove and serve with a tossed salad and a baguette.
Whole-dressed fish are great for buffets or large gatherings. Preheat your oven to 400 degrees. Season both the inside and outside of the fish with salt, black pepper and fresh herbs. Place sliced lemons in the cavity of the fish and roast the fish on a large baking sheet for about 15 minutes. Serve on a platter with quartered lemons and some capers.
If you are looking for a healthier way to enjoy fish, try different cuts and preparation methods!
Wednesday, February 25, 2009
Recipe of the Week (26)
Roasted Halibut with Herbed Breading
4 halibut filets (about 4 ounces each)
About ¼ cup extra virgin olive oil
1 cup fresh bread crumbs
3 tablespoons fresh parsley
3 tablespoons fresh thyme
2 tablespoons salt
2 tablespoons black pepper
Preheat oven to 375 degrees. Place halibut filets on a cutting board and drizzle olive oil on both sides. Meanwhile, place the remaining ingredients in a shallow dish and combine thoroughly. Dredge each halibut filet in the bread crumb mixture. Set aside.
Place the breaded filets on a cookie sheet and place in the oven. Roast the filets for about 6-7 minutes or until the filets begin to flake. Remove and serve with rice pilaf, couscous or a side salad.
Yield 4 servings
4 halibut filets (about 4 ounces each)
About ¼ cup extra virgin olive oil
1 cup fresh bread crumbs
3 tablespoons fresh parsley
3 tablespoons fresh thyme
2 tablespoons salt
2 tablespoons black pepper
Preheat oven to 375 degrees. Place halibut filets on a cutting board and drizzle olive oil on both sides. Meanwhile, place the remaining ingredients in a shallow dish and combine thoroughly. Dredge each halibut filet in the bread crumb mixture. Set aside.
Place the breaded filets on a cookie sheet and place in the oven. Roast the filets for about 6-7 minutes or until the filets begin to flake. Remove and serve with rice pilaf, couscous or a side salad.
Yield 4 servings
Thursday, February 19, 2009
Recipe of the Week (25)
Beer-Steamed Crab Legs
6 Alaskan King Crab Legs, thawed
2 24 ounce cans of beer
1 head of garlic
8 lemons, quartered
Pour the cans of beer into a large pot. Add the garlic and 4 lemons that have been quartered. Cover and heat the beer mixture over high heat until it boils. Add the crab legs and cover. Steam crab legs for 5 minutes. Remove the crab legs and set aside. Discard the beer mixture. Cut crab legs at the joints and serve with remaining lemons and drawn butter.
Yield 2 servings.
6 Alaskan King Crab Legs, thawed
2 24 ounce cans of beer
1 head of garlic
8 lemons, quartered
Pour the cans of beer into a large pot. Add the garlic and 4 lemons that have been quartered. Cover and heat the beer mixture over high heat until it boils. Add the crab legs and cover. Steam crab legs for 5 minutes. Remove the crab legs and set aside. Discard the beer mixture. Cut crab legs at the joints and serve with remaining lemons and drawn butter.
Yield 2 servings.
Wednesday, February 11, 2009
Recipe of the Week (24)
Fettuccini Alfredo with Wheat Noodles
1 lbs. wheat fettuccini noodles
1 pint half and half
1 stick (1/4 cup) unsalted butter, divided
2 teaspoons garlic powder
Salt
Pepper
4 ounces Parmesan cheese, freshly grated
Bring 4 quarts of water to a boil. Add about a tablespoon of salt, then the fettuccini. Cook the pasta for about 10-12, or al dente. Drain pasta (do not rinse). Place cooked pasta backed into pasta pot.
Meanwhile, heat half and half and 4 tablespoons of butter in a medium pot over medium heat for about 5 minutes, do not boil. Stir continuously. Add garlic powder, then salt and pepper to taste.
Remove half and half mixture from the heat and pour it over the pasta. Stir well. Stir on remaining butter and the Parmesan cheese. Serve as a side dish or top with cooked chicken breast or sautéed shrimp.
Yield 4 servings
1 lbs. wheat fettuccini noodles
1 pint half and half
1 stick (1/4 cup) unsalted butter, divided
2 teaspoons garlic powder
Salt
Pepper
4 ounces Parmesan cheese, freshly grated
Bring 4 quarts of water to a boil. Add about a tablespoon of salt, then the fettuccini. Cook the pasta for about 10-12, or al dente. Drain pasta (do not rinse). Place cooked pasta backed into pasta pot.
Meanwhile, heat half and half and 4 tablespoons of butter in a medium pot over medium heat for about 5 minutes, do not boil. Stir continuously. Add garlic powder, then salt and pepper to taste.
Remove half and half mixture from the heat and pour it over the pasta. Stir well. Stir on remaining butter and the Parmesan cheese. Serve as a side dish or top with cooked chicken breast or sautéed shrimp.
Yield 4 servings
Friday, February 6, 2009
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