Tag Archives: Fish

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Select & Cook Fish

CHECK OUT THIS SUSTAINABLE SEAFOOD GUIDE.PDF

What to look for…

There is a lot of fish out there. Fresh fish SHOULD NOT SMELL. If it does it may have gone bad. Don’t eat it. The fish should be firm and the skin shiny. Look the fish in the eye. The eye should be bright and pop out a little from the head. Buy wild fish as opposed to farmed. It usually tastes better and has higher Omega 3 fat, which is good for you.

Fish can be either lean (cod, halibut, sole, red snapper, sea bass), which tend to be milder in flavor, or oily (salmon, trout, anchovies, tuna) which have a richer flavor. Make friends with the fish guy at the market (aka your fish monger). He or she can tell what is fresh and they can also clean and skin your fish for you.

Did you know there is no such fish called sea bass? It’s actually called a drum fish. Sea bass is a more attractive name for marketing purposes.

Below is a list of common North American fish. The cooking  / serving temperatures is after this chart.

 Type of Fish                                    Source                           Characteristics              Cooking Method

Anchovy Salt water Small and oily Bake, grill
Anglar(monkfish: the poor mans’ lobster) Salt water Lean Bake, braise, grill, poach, steam, stew
Fin Fish Barracuda Salt water Pacific Moderate oily, firm texture Bake, braise, broil, grill, panfry, poach, steam, stew
Bass Salt water Atlantic and Pacific Moderate oily, firm, smooth textured Bake, braise, broil, grill, stew
Blue Fish Salt water Atlantic and Gulf Oily, strong Bake, braise, broil, grill, stew
Bonito Salt water Moderate oily Bake, boil, grill
Butterfish Salt water Atlantic and Pacific Oily, soft, mild Bark, broil, grill
Catfish Fresh water Moderate oily, firm and sweet Bake, braise, broil, grill, panfry, poach, steam, stew
Cod Salt water Atlantic Lean, firm, mild Bake, braise, broil, grill, panfry, poach, steam, stew
Drum (Sea bass) Salt water Lean, fine, white flesh Bake, broil, grill, poach, stew
Eel Fresh water and Salt water Oily Bake, braise, grill, stew
Flounder Salt water Atlantic Lean, delicate, mild Bake, broil, grill, poach, sauté, stew
Grouper Salt water Atlantic – Gulf Lean, firm, mild Bake, braise, broil, fry, grill, poach, steam, stew
Haddock Salt water Atlantic Lean, firm, mild Bake, braise, broil, fry, grill, poach, steam, stew
Hake Salt water Atlantic and North Pacific Lean, firm, mild Bake, braise, broil, grill, panfry, poach, steam, stew
Halibut Salt water Atlantic and North Pacific Lean and delicate flavored Bake, broil, grill, poach, sauté, steam
Herring Salt water Atlantic and Pacific Oily, soft-textured Bake, broil, grill, pickle
Herring, Lake(Lake Trout) Fresh water northern lakes Very oily, smooth, salty taste Bake, broil, grill, poach, sauté, steam
Mackerel Salt water Florida coast and Gulf of Mexico Very oily, soft flesh. Bake, braise, broil, grill, pickle, stew
Perch Fresh water Northern Lakes and Rivers Lean, firm, sweet Bake, braise, broil, grill, panfry, poach, sauté steam, stew
Pike Fresh water Northern Lakes and Rivers Lean, firm, sweet Bake, braise, broil, grill, panfry, poach, sauté steam, stew
Pollock Salt water Atlantic Lean, firm mildly sweet Bake, braise, broil, grill, poach, sauté steam, stew
Pompano Salt water Atlantic and Gulf of Mexico Moderate oily, firm full textured Bake, broil, grill, panfry, sauté
Red Snapper – many fish labeled Red Snapper are Rock Fish Salt water – Lean Bake, braise, broil, grill, panfry, poach, sauté steam, stew
Sable Fish(Black Cod – Butterfish) Salt water – North Pacific Oily, buttery flavor Bake, braise, broil, grill, stew
Salmon, Atlantic Salt Water – Atlantic Moderate oily Bake, braise, broil, poach, sauté, smoke, steam
Salmon, Chum Salt water Pacific Moderate oily – lowest fat content of all Salmon Bake, braise, broil, poach, sauté, smoke, steam
 

Salmon, King

 

Salt water Atlantic, pacific

 

Oily – lovely

 

Bake, braise, broil, poach, sauté, smoke, steam

Shark Salt water Lean Bake, braise, broil, grill, panfry, poach, sauté steam, stew
Sole Salt water Lean Bake, broil, grill, poach, sauté steam, stew
Scrod Salt water Pacific and Atlantic Lean, chewy Bake, braise, broil, grill, panfry, poach, sauté steam, stew
Striped Bass Salt water Moderate oily Bake, braise, broil, grill, panfry, poach, sauté steam, stew
Swordfish Salt water Moderate oily Bake, braise, broil, grill, stew
Trout Fresh water Moderate oily Bake, broil, grill, poach, sauté, Smoke, steam
Tuna Salt water Oily Bake, braise, broil, grill, sauté, stew

Cooking Temperatures

Fish
Fish -Thin Fillets
 1/2 inch each cook very quickly watch
(Sole, catfish, basa fish, flounder, haddock) 
140º F 60ºCFlesh is opaque, flakes easily
Fish Thick Fillets
1 and 1 half inches thick. (Snapper, cod, Salmon, monkfish)
140º F 60ºCFlesh is opaque, flakes easily
Fish Steaks
 1 inch thick filleted or whole). They include tuna, salmon, swordfish, mahi mahi and shark
 125°F 50ºC cook until medium-rare (do not overcook or the meat will become dry and lose its flavor)
Whole Fish
140º F 60ºCFlesh is opaque, flakes easily

 

 

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