If you are among the 41 percent of Americans* who think fish is
yucky and never eat it, this won’t make much difference to you. But
for those of us who even occasionally eat grilled salmon, fish
sticks or shrimp cocktail, there is big news.
If you are among the 41 percent of Americans* who think fish is yucky and never eat it, this won’t make much difference to you. But for those of us who even occasionally eat grilled salmon, fish sticks or shrimp cocktail, there is big news.
Last Monday a labeling law went into effect that requires supermarkets nationwide to identify the country of origin of fish they sell, plus whether the fish was farm raised or caught wild. Most fresh and frozen fish and shellfish are included in the requirement.
Why should you care? After all, food shopping can already seem like an incredibly complex and contradictory business: organic or non-organic? Good fats, trans fats or low fat? Low carb or whole grain? Do we really need another label to read?
There are good reasons, beyond our personal health concerns, to pay attention to where our seafood comes from and to make informed choices. Four issues affect the quality of our seafood and the oceans: bycatch, habitat damage, fish farming and overfishing.
Briefly, bycatch is the harmful practice of netting, then discarding, thousands of unwanted fish in addition to the target species. Habitat damage includes drastic disturbance of the ocean floor such as that from trawling. Fish farming can release waste and incompatible species into the water. And overfishing can eventually result in the extinction of a species if too many breeding-age fish are caught.
If you want to learn more about these issues, go to the Web site of the Monterey Bay Aquarium: www.equarium.com.
*According to a telephone study commissioned by the Ocean Essentials supplement company.
While on the Web site, you can also download a pocket-size Seafood Guide that complements the new labeling law by listing “Best Choices,” “Good Alternatives,” and fish to “Avoid.”
Happily, at the moment, the “Best Choices” and “Good Alternatives” far outnumber the fish to avoid. With choices from the homely, such as catfish, to the elegant, such as abalone, oysters and scallops, there is something for everybody.
So once you have chosen your fishy morsels, what do you do with them?
From the cook’s point of view, fish has the advantage of being quick to cook and amenable to a number of methods. The main dangers are overcooking and burying the flavor in an overwhelming sauce. To avoid overcooking, no matter what method you use, be prepared to stay nearby and test it well before it’s due to be done. The texture will firm; the flesh will begin to be flaky and start to look opaque. Don’t be afraid to remove the fish from heat a few minutes before it’s completely done as it will continue to cook for a few minutes.
Basic broiled or grilled fish fillets
(serves 4 )
1 1/2 to 2 pounds fish fillets, skin on or off, rinsed and patted dry
olive oil or melted butter
salt and ground black pepper to taste
2 tsp. fresh lemon juice
lemon wedges
minced fresh parsley
Step 1: Preheat the broiler for 15 minutes before cooking, or prepare a medium charcoal fire or gas grill.
Step 2: For fillets 1/2 to 1 inch thick, position the rack 2 inches from the heat source; for thicker pieces, 4 inches.
Step 3: Brush the fillets with the oil or melted butter
Step 4: If broiling, place on a broiler pan and broil, undisturbed for 4 minutes.
Step 5: If grilling, place skin side down on a clean rack; either cover and check after 8 minutes, or if uncovered, check after 3 minutes and turn carefully with a spatula.
Step 6: Remove to a platter and sprinkle with the lemon juice and parsley.
Another handy way to cook fish is in the microwave oven. Cooking times will depend on your oven, the thickness of the fish and the number of pieces, but base your estimates on about one to one-and-a half minutes for every four ounces.
Place the fish, evenly spaced if cooking more than one piece, in a shallow glass or ceramic dish, season, and cover with the dish’s lid or another plate (I don’t like to use plastic wrap in the microwave). Keep added liquid to a minimum as it will add to cooking time and could make the dish watery.
If your microwave doesn’t have a carousel, turn the dish halfway through the cooking time.
Suppose you love fish but your kids won’t touch it. Try these Homemade Fish Sticks and see if they don’t change their minds.
Homemade Fish Sticks
(adapted from parent.com)
For 18 to 22 sticks serving 2 to 4 people
Cooking spray (preferably olive oil)
1/2 cup plain bread crumbs
1/4 cup wheat germ
1/2 tsp. salt
1/2 tsp. paprika
1/4 tsp. garlic powder
1/2 cup flour
1 egg, lightly beaten
1 lb. thick cod, scrod or halibut fillet, cut into 1-inch by 2-inch pieces.
Step 1: Heat oven to 450 degrees F.
Step 2: Line two baking sheets with foil and spray with oil.
Step 3: Combine bread crumbs, wheat germ, salt, paprika and garlic powder in a shallow bowl.
Step 4: Place flour in a second bowl and the beaten egg in a third.
Step 5: Coat fish pieces one at a time: dip first into flour, then into egg, then into crumb mixture. Gently press crumbs into fish. Arrange on prepared baking sheets.
Step 6: Spray fish lightly with oil. Bake 5 minutes and carefully turn pieces with tongs.
Step 7: Bake 5 minutes longer, until cooked through (when flaky).
Step 8: Carefully remove from baking sheet to cool slightly on a wire rack. Pieces will firm up as they cool.
Serve with lemon wedges, tartar sauce and ketchup. Oven fries and sliced tomatoes or steamed broccoli make good accompaniments.
Tartar Sauce
(makes about 1 1/2 cups)
1 cup mayonnaise
1 Tbls. minced shallot or white part of scallion
1 1/2 tsp. each minced dill pickles, drained capers, and drained sweet pickle relish
a few drops lemon juice or hot sauce
chopped fresh parsley and snipped fresh chives
(optional)
Step 1: Mix all ingredients except the fresh herbs. Sprinkle with one tablespoon each of the fresh herbs and serve.
