Celebrate Fish Day with your own fish dish

This weekend marks a new version of Port Washington’s iconic festival, Fish Day.

The festival has its roots in the fact the city’s location on Lake Michigan made it a natural place for fishing. In its early days, commercial fishermen plied the waters. Today, sport fishermen go in search of the lake’s bounty.

Among the most commonly caught fish are king, coho and chinook salmon and rainbow and lake trout.

To complement the festival fare, hold your own informal celebration.

Even if you aren’t up to frying fish in the middle of summer, there are plenty of other ways to enjoy fish. It can be pan fried, baked, poached, grilled, smoked and so much more.

Just take care not to overcook it.

When buying fish, use your nose. If it smells fishy, it’s not fresh.

The color of fresh fish fillets varies, but it should always be bright and uniform, never yellow at the edges. The flesh should be moist, firm and cleanly cut. It should never be partially thawed or covered with ice crystals, a sign of thawing and refreezing.

Refrigerate raw fish in the coldest part of the refrigerator. It’s best to use fresh fish within one to two days.

Fish can be prepared in many ways. The standard rule is to bake fish 10 minutes for each inch of thickness. Turn the fish halfway through cooking, unless it’s 1/2 inch or thinner. To ensure fillets cook evenly, tuck thin ends under.

And remember, fish is an important part of a balanced diet. It is one of nature’s power foods, an excellent source of protein that’s low in fat. A three-ounce cooked serving of most fish provides about 20 grams of protein, roughly one-third of the daily recommended amount. The protein in fish is high quality, containing an abundance of essential amino acids.

Fish is also generally lower in fat and calories than beef, poultry or pork, and is loaded with minerals such as iron, zinc and calcium.

The American Heart Association recommends eating fish such as tuna and salmon that is rich in omega-3 fatty acids twice a week.

Following are fish recipes from acouplecooks.com.

 

Easy Grilled Fish Tacos

1 pound tilapia or cod fillets

1 tablespoon olive oil

2 tablespoons homemade fajita seasoning without salt

1 teaspoon kosher salt

3 cups shredded red cabbage or a mix of red and green cabbage

1 shredded or grated carrot, optional

1 green onion

2-1/2 tablespoons lime juice

1/4 teaspoon celery salt

1/4 teaspoon kosher salt

For fish taco sauce:

1 tablespoon lime juice

Zest of 1/2 lime

1/2 cup sour cream

1 to 2 teaspoons hot sauce

1/4 teaspoon garlic powder

1/4 teaspoon kosher salt

8 corn tortillas

Chopped cilantro

Lime wedges

Bring the fish to room temperature. Pat it dry with a clean towel, then rub it with olive oil and sprinkle it with kosher salt. Coat with fajita seasoning on all sides.

Grill fish on a medium-high grill over indirect heat for four minutes, until it releases from the grates. Flip and cook another two to four minutes, until the internal temperature is 130 degrees. When the fish is done, break it with a fork into bite-sized pieces.

Make taco sauce by combining lime juice and zest, sour cream, hot sauce, garlic powder and kosher salt. Set aside.

Thinly slice cabbage. Shred or grate the carrot and thinly slice green onion. Place cabbage, carrots and green onion in a bowl, then stir in lime juice, salt and celery salt.

If desired, char tortillas by placing them on an open gas flame on medium for a few seconds per side, flipping with tongs, until they are slightly blackened and warm. Or wrap them in a foil packet and place them on the grill for a minute or two, until warm.

Top the tortillas with slaw, grilled fish, and sauce. Top with chopped cilantro and a squeeze of lime.

 

 

 

Pistachio Crusted Salmon

1 pound salmon fillet or fillets, skin on

3/4 teaspoon kosher salt

Fresh ground black pepper

1-1/2 tablespoons Dijon mustard

1-1/2 tablespoons honey or maple syrup

1/4 cup finely chopped, unsalted pistachios

2 tablespoons Italian panko or Italian breadcrumbs

2 tablespoons grated Parmesan cheese

Bring salmon to room temperature and pat it dry. Season with salt and pepper. In a small bowl, mix Dijon mustard and honey, then brush it on to the fish in an even layer.

In another small bowl, mix together pistachios, Italian panko and Parmesan cheese. Sprinkle pistachio mixture on top of the fish.

Bake in a 425-degree oven for 10 to 15 minutes, until the salmon flakes with a fork and the internal temperature is between 125 and 130 degrees. Serve immediately.

If all you can find is regular panko or breadcrumbs, mix with one pinch kosher salt and 1/2 teaspoon Italian seasoning or 1/4 teaspoon each dried oregano and dried basil.

 

 

 

Perfect Pan Fried Cod

1-1/2 pounds cod

2 teaspoons smoked paprika

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

1/8 teaspoon celery seed

1 teaspoon kosher salt

1 tablespoon butter or olive oil

2 tablespoons olive oil

1 tablespoon lemon juice

Finely chopped Italian parsley, for garnish

In a small bowl, combine smoked paprika, garlic powder, onion powder, celery seed and kosher salt. Pat cod dry and sprinkle all sides with the seasoning.

Heat a large skillet over medium high heat. Add butter and olive oil. When butter is melted, add cod and cook two minutes. Flip the cod and pour the lemon juice over the fish. Cook an additional one to two minutes, until cod is tender and starts to flake when you prick it with a fork. Remove from the heat and sprinkle with the parsley.

Serve immediately, drizzled with the juices from the pan.

 

 

 

Simple Salmon Bowl

1 cup dry rice or couscous

Tahini or miso dressing

1 pound wild-caught salmon fillets, skin on

Olive oil

Kosher salt

Fresh ground pepper

1-1/2 pounds fresh broccoli, stem on

1 teaspoon garlic powder

1/2 teaspoon onion powder

1/4 teaspoon dry mustard powder, optional

Make the rice.

Place a large sheet of aluminum foil on a baking sheet and brush it with olive oil. Pat each piece of salmon dry and place it on the foil, skin side down. Brush salmon with a bit of olive oil and sprinkle with 1/2 teaspoon kosher salt and fresh ground pepper. Broil on high for four to five minutes for very thin salmon or seven to 10 minutes for one-inch thick salmon, until just tender and pink at the center. The internal temperature should be between 125 to 130 degrees.

Chop broccoli into medium-sized florets. In small bowl, mix together 1/4 cup water with the garlic powder, onion powder and mustard powder.

Add three tablespoons olive oil to a large skillet and heat on medium high heat. Add broccoli and 1/2 teaspoon kosher salt. Cook two to three minutes, until it starts to brown, stirring occasionally. Reduce heat to medium, and add water and spices. Cook an additional four to five minutes, until fork tender, stirring occasionally. Taste and add additional salt and black pepper as necessary. Serve immediately.

 

 

 

Avocado Tuna Salad

1 5-ounce can white meat tuna

1/4 cup finely chopped celery rib

2 tablespoons finely chopped red onion

1/4 cup chopped dill pickles

1/2 ripe avocado

2 teaspoons lemon juice

2 teaspoons Dijon mustard

1/4 teaspoon kosher salt

Fresh ground black pepper

Drain tuna. Place it in a bowl and use a fork to break apart any large clumps.

Roughly chop the avocado. Finely chop the celery, red onion and dill pickles.

Mix together the tuna and vegetables with the remaining ingredients. Eat immediately or the avocado will start to brown.

Try it Mexican-style by swapping lemon for lime and adding two tablespoons chopped cilantro.

 

 

 

Parmesan Crusted Tilapia

1-1/2 pounds tilapia

3/4 teaspoon kosher salt

3 tablespoons mayonnaise or 2 tablespoons melted butter or olive oil

1/2 cup grated Parmesan cheese

1/2 cup Italian panko

Fresh ground black pepper

Bring tilapia to room temperature. Place it on a cutting board and pat dry with a paper towel.

In a medium bowl, mix grated Parmesan cheese and Italian panko.

Spread mayonnaise on both sides of each fillet. Sprinkle the tops with salt and a few grinds black pepper.

Flip over one fillet and sprinkle the breadcrumb mixture on the back, then place the reverse side on a parchment lined baking sheet. Sprinkle the top with breadcrumbs. Repeat for the other two fillets, dividing the breadcrumb mixture between them.

Bake in a 425-degree oven for 16 to 18 minutes, until browned and flaky and the internal temperature is 140 degrees.

If you have very thin fillets, you may spray the tops with cooking spray before baking to help brown the breadcrumbs.

 

 

 

Easy Pesto Salmon

4 6-ounce salmon fillets or a 1-1/2 pound fillet

Olive oil

1/2 teaspoon kosher salt, plus more for brining

1/2 teaspoon freshly ground black pepper

3 tablespoons basil pesto

1 tablespoon toasted, chopped pine nuts

A few grates of lemon zest, for garnish

In a shallow dish, stir together four cups room temperature water and three tablespoons kosher salt until salt is dissolved. Place the salmon in the water for 15 minutes.

Pat each piece of salmon dry and place in a baking pan that’s been rubbed with olive oil. Sprinkle salmon fillets with 1/8 teaspoon kosher salt and fresh ground pepper. Cover pan with foil and bake in a  325-degree oven for 10 minutes.

Remove the foil and bake three to six minutes, until just tender and pink at the center. The internal temperature should be between 125 to 130 degrees.

Spoon pesto over the salmon. Sprinkle with chopped pine nuts and, if desired, a bit of lemon zest. Serve immediately.

Leftovers can be stored, refrigerated, for three to four days.

 

 

 

 

Easy Baked Fish

1-1/2 pounds white fish fillets such as tilapia, halibut, cod or snapper

1 pint cherry tomatoes, sliced in half

1/4 cup green olives, sliced in half

1/4 cup red onion, thinly sliced

3 garlic cloves, minced

2 tablespoons capers, drained

2 tablespoons chopped fresh parsley

2 tablespoons olive oil

1 teaspoon kosher salt

Fresh ground black pepper

1 tablespoon dried oregano

2 tablespoons lemon juice

Allow the fish to stand at room temperature while chopping the tomatoes, olives, red onion and garlic. Place chopped vegetables, drained capers and one tablespoon chopped parsley in the bottom of a 9-by-13-inch baking dish. Mix with one tablespoon olive oil, 1/4 teaspoon salt and fresh ground black pepper.

Pat the fish dry, then rub with one tablespoon olive oil and 3/4 teaspoon kosher salt,. Sprinkle with oregano and a few grinds black pepper. Place fillets on top of the vegetables in the pan, then gently drizzle fillets with lemon juice.

Bake in a 425-degree oven for 20 to 25 minutes, until fish is flaky and the internal temperature is 140 degrees. Garnish with the remaining chopped parsley and serve immediately, adding a few spoonfuls of vegetables to each plate.