Despite all of this, a survey by the Food Marketing Institute found that just over half of Americans eat seafood – including canned tuna – twice a month. And when we eat it, we tend to stick to the standbys: shrimp, salmon and tuna have been high on the list of the most popular seafood for years.
It is time for a profound change. If you want to ease your way into something new, try a mild white-meat fish: tilapia, cod, flounder, halibut, barramundi, and mahi-mahi are great choices and are sustainable too, says Casey Corn of FultonFishMarket.com’s culinary ambassador . Fillets also cook faster than steaks or a whole fish.
Then follow two simple rules. Rule number one: get the freshest, highest quality seafood you can buy. Fresh, high-quality fish should smell of the sea with moist meat. It should never smell bad (“fishy”) or look boring. When buying whole fish, eyes should be clear and shiny, not dull or sunken. A reputable fishmonger can guide you if you are not sure. Otherwise, don’t overlook the freezer area. It is common for fishing boats to freeze their catch in a flash while they are still at sea. As a result, it still tastes great and you can find great bargains. Rule number two: don’t boil it over.
Do you need further guidance? Here are three beginner fish recipes to get you started.
Fish in parchment
Cooking fish in parchment gently steams the contents and is a foolproof way to make sure the protein is moist and not overcooked. Plus, cleaning up couldn’t be easier. You can add vegetables – thinly sliced pumpkin or zucchini, carrots or green beans – to the packet and have a full meal in 15 minutes.
- Recommended fillets: tilapia, barramundi, flounder, salmon
- 1 lemon, halved
- 2 cloves of garlic, chopped
- 2 tablespoons of extra virgin olive oil
- 1/2 tablespoon of parmesan
- 4 4-ounce fish fillets
- Kosher salt and black pepper to taste
- Parsley for garnish (optional)
Directions
- Preheat the oven to 375 degrees F.
- Juice half of the lemon and cut the other half into thin slices. Mix the lemon juice with the oil, garlic and cheese.
- Season the fish on both sides with salt and pepper. Place each fillet on a parchment square and drizzle with the oil mixture. Fold the parchment over each fillet and crimp the edges to seal it. Place in the oven on a baking sheet for about 15 minutes.
Fish tacos
Who doesn’t love tacos? Fish makes them healthier by cutting the fat, and it goes great with fresh flavors like lime and coriander. These are a great family-friendly meal, but you can also cook the fish the same way and use it in a salad or wrap.
- Recommended fillets: mahi-mahi, tuna steak, snapper, halibut, cod
- 1 teaspoon smoked paprika
- 1 teaspoon of brown sugar
- 1 teaspoon of garlic powder
- 1 teaspoon of cumin
- 1/2 teaspoon chili powder
- 1/2 teaspoon of kosher salt
- 1-2 tablespoons of extra virgin olive oil
- 1 pound skinless fish fillets, cut into 2-inch pieces
For serving: corn tortillas, fresh coriander, sliced red cabbage, avocado, lime wedges
Directions
- Combine the spices and coat the pieces of fish with the seasoning.
- In a 10- or 12-inch pan, heat the oil to medium-high and add the fish pieces. Cook until the fish is opaque and the spices have darkened to a crust, about 2-3 minutes per side.
- Divide the fish on warm corn tortillas and add the toppings you want.
Slow roasted Mediterranean fish
Hot and quick cooking methods run the risk of overcooking fish, which is sure to ruin it. Instead, choose a low, slow heat to help retain moisture. This works just as well for fillets or, if you get a little more daring, a whole fish.
- Recommended fillets: barramundi, halibut, salmon
- 2 tablespoons of extra virgin olive oil, divided
- 1 1/4 pound fish fillet
- Kosher salt and black pepper to taste
- 1 cup of cherry tomatoes
- 1/2 red onion, thinly sliced
- 1/2 cup of olives, sliced
- 1/2 teaspoon of oregano
Directions
- Preheat the oven to 250 degrees.
- Pour 1 tablespoon of oil into a baking dish large enough to hold your fillet of vegetables.
- Season the fillet with salt and pepper. Add tomatoes, onions and olives over the fillet and pour the remaining oil on top. Sprinkle with oregano.
- Bake until the fish reaches an internal temperature of 120 degrees F, about 15 minutes depending on the thickness of the fillets.
