Enjoy fresh fish in myriad ways this summer

 

It’s typical in summer to eat lighter, and with Fish Days taking center stage in Port Washington next week, it’s the perfect time to enjoy this culinary treat.

Fish 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 average daily recommended amount. The protein in fish is of high quality, containing an abundance of essential amino acids.

Although no single food can make a person healthy, eating more fish is one way that most of us can help improve our diets and our health.

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

For fast, easy and healthy dinners mid-week or weekend, fish is a cook’s best friend. It often just needs a sprinkle of salt and pepper, a quick sear and a squeeze of lemon for mouth-watering results.

When selecting fish, check to see how it smells. 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. The flesh 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. Use a thermometer and keep the refrigerator set between 34 and 40 degrees. It’s best to use fresh fish within one to two days.

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

Following are fish recipes from www.skinnytaste.com and www.chewoutloud.com.

 

Foil Packet Spice Rubbed Fish With Watermelon Salsa

For watermelon salsa:

2 cups seedless watermelon, diced into 1/4-inch cubes

1/4 small red onion, finely diced

2 tablespoons roughly chopped fresh cilantro

Juice of 1 lime

1/2 jalapeno pepper, seeded and finely diced

1 tablespoon olive oil

For fish:

4 6-ounce boneless, skinless fish filets (striped bass, salmon, cod or halibut)

1 teaspoon smoked paprika

1 teaspoon kosher salt

1/2 teaspoon onion powder

1/2 teaspoon garlic powder

1/2 teaspoon ground cayenne pepper

1/4 teaspoon ground oregano

1/8 teaspoon black pepper

1/2 lime, juiced

4 teaspoons olive oil

Lime wedges, for serving

Combine salsa ingredients and refrigerate at least 20 minutes.

Mix dried spices and seasoning together in a small bowl. Squeeze lime juice onto the fish, then rub the seasoning onto fish.

Lay out four 12-by-18-inch sheets of heavy duty foil. Put the fish in the center of each and drizzle with olive oil.

Bring the short ends of the foil together and fold twice to seal. Fold in the sides to seal, leaving room for steam.

Preheat a grill to medium high heat. Grill the foil packets for 10 to 12 minutes, until the fish is just cooked through.

Let the packets sit for five minutes, then carefully open. Top with salsa and serve with lime wedges.

To make in the oven, put the foil packets on a baking sheet. Bake in a 450-degree oven for 12 to 15 minutes, until the fish is just cooked through.

Let the packets sit for five minutes, then carefully open and top with salsa and serve with lime wedges.

 

 

Broiled Tilapia Oreganata

1 tablespoon finely chopped fresh oregano, or 1 teaspoon dried oregano

4 6-ounce tilapia fillets

1/2 teaspoon kosher salt

1/4 teaspoon fresh black pepper

4 teaspoons olive oil

2 garlic cloves, minced

2 tablespoons whole wheat seasoned breadcrumbs

Lemon wedges, for serving

Preheat the broiler. Line a sheet pan with aluminum foil. Adjust the top rack 6 to 8 inches from the heating element.

Rinse tilapia and pat dry with paper towels. Season with salt, black pepper and oregano. Transfer to a foil-lined sheet pan in a single layer, then top with crushed garlic, drizzle with olive oil and sprinkle breadcrumbs.

Broil on low six to eight inches from the heating element for six to eight minutes, until breadcrumbs are golden brown and the fish flakes easily with a fork.

Serve with lemon.

 

 

Sweet and Spicy Glazed Salmon

1 pound wild salmon filets, cut into 4 pieces

Kosher salt

1/4 cup sweet red chili sauce

1 teaspoon Sriracha sauce

1/2 teaspoon fresh grated ginger

Sliced scallions, for garnish

Place salmon on a sheet pan that’s been coated with olive oil. Season fish with 1/4 teaspoon salt.

In a small bowl, combine red chili sauce, sriracha and ginger. Brush over the salmon.

Roast in a 400-degree oven for eight to 10 minutes. Garnish with scallions.

To make in an air fryer, fry at 400 degrees for seven to eight minutes.

 

 

 

Broiled Fish With Summer Grape Tomato Sauce

1 tablespoon olive oil

6 cloves garlic, smashed

1 pound grape tomatoes, cut in half

Salt

Freshly ground pepper

1/4 cup freshly chopped basil

Olive oil spray

4 7-ounce pieces tilapia or sole

Heat oil in a large skillet over high heat. Add garlic and cook until golden. Add tomatoes, salt and pepper and reduce heat to  low. Simmer about 15 minutes, add basil and cook five minutes.

Season fish with salt and pepper and lightly coat with olive oil spray. Broil or grill fish over medium heat until cooked through.

Top with tomato sauce and serve.

 

 

Fish Florentine

4 5-ounce thick pieces of skinless white firm fish fillet, such as grouper, flounder, bass or halibut

1 tablespoons extra virgin olive oil

1 tablespoon salted butter

1 cup red bell pepper, chopped

2 cloves garlic, minced

9 ounces fresh baby spinach

2 ounces 1/3-less fat cream cheese

1/4 cup half & half

3 tablespoons grated Parmesan cheese

kosher salt

Fresh black pepper

Place 1/2 tablespoon olive oil, 1/2 tablespoon butter, red pepper and garlic in a large skillet over medium heat and cook about four minutes.

Add spinach, season with a pinch of salt and pepper and mix until the spinach wilts down. Add cream cheese, half & half and Parmesan cheese. Mix well until cream cheese is melted and mixture resembles creamed spinach.

Heat a separate skillet on medium high heat and melt remaining oil and butter.

Season fish on both sides with salt and pepper, place on the hot pan and cook six minutes. Flip fish over and cook the other side for five minutes, until cooked through and browned.

Divide spinach mixture among four  plates and top each with piece of fish.

 

 

Ginger Scallion Fish

For ginger scallion sauce:

1 cup finely minced scallions

3 tablespoons finely minced fresh ginger

1 teaspoon kosher salt

1/4 teaspoon ground white pepper

1/2 cup avocado oil

For ginger scallion fish fillets:

1/4 cup ginger scallion sauce

2 pounds 1-inch-thick barramundi or other white fish fillets

1/2 teaspoon kosher salt

1/4 teaspoon ground white pepper

2 tablespoons avocado oil

For sauce, toss scallions, ginger, salt and white pepper in a large heat-proof bowl or a two-cup measuring cup. Stir themall together.

In a small saucepan over high heat, warm oil until shimmering but not quite smoking, about 375 degrees. Add a tiny piece of scallion to test the heat of the oil. If you see lots of little bubbles, the oil’s ready.

Pour hot oil into the scallion and ginger mixture a little at a time. Stir well and let the sauce cool to room temperature.

Sauce can be refrigerated in a sealed jar for two weeks or frozen in an ice cube tray for three months.

Pat fish fillets dry with paper towels. Sprinkle the top and bottom with salt and white pepper.

Pour avocado oil on a rimmed baking sheet, and rub or brush oil on all sides of the fillets. Arrange the fish, skin-side down, on the baking sheet.

Place the fillets on the top rack of a preheated broiler six inches away from the element and cook 8 to 12 minutes, until the fish reaches 140 degrees. Use a fork to check that the thickest parts are opaque and flake apart easily.

Take the fish out of the oven and generously spoon 1/4 cup ginger scallion sauce on top of the fish. Serve.

 

 

Fish Taco Bowl

4 6-ounce boneless skinless fish fillets, such as blackfish, cod or mahi mahi, cut into 1-inch pieces

Olive oil spray

2 to 3 teaspoons Cajun seasoning

1/4 cup mayonnaise

1 teaspoon sriracha or chipotle en adobo sauce

2 limes

5 cups slaw, red cabbage, white cabbage and shredded carrots

1/2 tablespoon olive oil

1/2 teaspoon kosher salt

Cilantro, optional

Spritz fish all over with oil. Season all over with seasoning.

Cut one lime into wedges and halve the other.

Combine mayo and sriracha or chipotle with juice of 1/4 lime. Add a little water  if needed so it’s easy to drizzle.

Air fry the fish for six minutes at 400 degrees, shaking the basket half way through. If you don’t have an air fryer, heat a skillet over high heat, spray with oil and cook fish five to six minutes.

Combine slaw with 1/2 tablespoon olive oil, remaining half lime juice and 1/2 teaspoon salt.

Divide slaw among four plates, place fish on the side and drizzle spicy mayo over the fish. Serve with lime wedges and garnish with cilantro.

 

 

Easy and Perfect Mahi Mahi

For lemon garlic mixture:

2 tablespoons salted butter, room temperature

2 tablespoons garlic cloves, minced

1 tablespoon freshly chopped chives or parsley

1/8 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

1 tablespoon fresh lemon juice

1 tablespoon grated lemon peel

For mahi mahi:

2 tablespoons olive oil

4 4-ounce fillets mahi mahi, 1-inch thick

Kosher salt

Freshly ground black pepper

For lemon garlic mixture, combine all ingredients in a small pan and stir to fully combine. Set aside.

Pat dry all excess moisture from the fish fillets with paper towels. Evenly sprinkle both sides of fillets with pinches of kosher salt and freshly ground black pepper. Set aside.

In a large oven-proof pan, heat olive oil over high heat. Once oil is sizzling hot, add fish fillets and cook about three minutes, until browned on one side. Do not move fish.

Carefully flip fish fillets to the other side, turn stove burner off and immediately transfer pan to a 400-degree oven. Roast fish about five minutes, until the top is golden and center is just cooked through. Take care not to overcook.

A minute before fish is done, heat prepared lemon-garlic mixture over medium high heat, constantly stirring, just until melted and bubbly.

Turn heat off and pour mixture over the cooked fish. Pour on any pan juices from the fish over the top. Serve with extra lemon slices for garnish.

 

 

15-Minute Steamed Fish, Chinese Style

1-1/2 to 2 pounds of 1-inch-thick white fish fillets, such as sea bass, flounder, halibut, cod, or red snapper

6 tablespoons tamari sauce or reduced sodium soy sauce

2 tablespoons Asian sesame oil

2 tablespoons rice cooking wine

4 tablespoons fresh ginger, sliced  into matchsticks

2 teaspoons sugar

1 teaspoon garlic powder

1/2 teaspoon white pepper or freshly ground black pepper

1/4 cup freshly chopped cilantro leaves

4 stalks thinly sliced green onions

Dry fish fillets thoroughly with paper towels. Place fish in a single layer in a 9-by-13-inch glass dish or other large microwavable dish.

In a bowl, whisk together tamari sauce, sesame oil, rice cooking wine, fresh ginger, sugar, garlic powder and pepper until well combined. Pour evenly over the fish, ensuring that both sides of fillets are coated. Sprinkle cilantro and green onions evenly over top of fillets.

Tightly cover dish with two layers of plastic wrap. Microwave on high for four to six minutes, depending on thickness of your fish. If your microwave doesn’t have a turntable, rotate the dish halfway through cook time. If needed, add another minute or two to cook time. Cooked fish should be firm and flaky at the center. Carefully remove cover and serve immediately.

 

 

Baked Salmon With Ginger Soy Marinade

2-1/2 pounds whole salmon fillet, with skin

For marinade:

4 tablespoons Asian rice vinegar

4 tablespoons soy sauce

2 tablespoons pure honey

2 tablespoons Asian sesame oil

6 cloves garlic, minced

1 tablespoon freshly grated ginger

1/4 teaspoon freshly ground black pepper

2 stalks green onions, thinly sliced

Use a whisk to mix together Asian rice vinegar, soy sauce, honey, Asian sesame oil, garlic, ginger, black pepper, and green onions in a bowl. This can be done up to a day ahead and kept chilled.

Use paper towels to thoroughly dry salmon on all sides. Place salmon in a large glass baking dish. Very slowly, pour marinade over the fish, ensuring salmon is thoroughly coated. Cover and chill several hours to overnight.

Remove salmon from fridge and let rest at room temperature, then transfer fish, skin side down, to a large rimmed baking sheet. Evenly distribute marinade over salmon. Bake in a 350-degree oven for 10 minutes. If salmon is extra thick or very cold, add three to five minutes of cooking time.

Remove the salmon from oven, move rack to upper position and return salmon to oven. Broil on high about five minutes, watching carefully so salmon doesn’t burn but instead browns on top.

Remove salmon from oven, let rest a few minutes at room temperature and serve warm.

 

 

Beer Battered Fish Fry

2 cups flour

2 teaspoons garlic powder

2 teaspoons onion powder

2 teaspoons Old Bay seasoning

1 teaspoon freshly ground black pepper

1/4 teaspoon cayenne pepper

1 tablespoon salt

1 tablespoon baking powder

12 ounces dark beer

Cornstarch

2 pounds cod or other firm white fish, cut into 1-ounce strips

Peanut oil

In a large bowl, whisk together flour, garlic powder, onion powder, Old Bay, pepper, cayenne pepper, salt and baking powder. Whisk in beer until the batter is smooth and has no lumps. The consistency should be similar to pancake batter. If too thick, add a bit of water to loosen. Set aside.

In a large, deep pot or deep fryer, heat oil to 350 degrees. Keep watch on cooking thermometer throughout frying process to maintain the 350 degree temperature while frying.

Use paper towels to pat dry fish fillets on all sides.

Place enough cornstarch in a shallow pan to be used for dredging. Working in batches, dredge a few fish fillets in cornstarch and shake off excess.  Dip fish into batter, let excess drip off and gently submerse in the oil, taking care not to overcrowd. Be sure pieces do not touch each other or they will stick together.

Cook fish about two minutes, until golden brown and crisp, turning fish as needed to evenly brown all sides.

Place on rack lined with paper towels and keep warm in oven while you finish frying remaining fish, or serve as you cook.

If you have any left over fish, use it for excellent fish tacos the next day.

To reheat in oven: Set fish on an oven-safe wire rack set over a sheet pan and bake in a 350-degree convection oven for 10 to 15 minutes or in a 350-degree toaster oven for 8 to 10 minutes. To reheat on stovetop, coat a large skillet with oil over medium high heat. When smoking, cook fish two to three minutes per side or until crisp.

 

 

 

White Fish With Lemon Butter Sauce

4 6 to 8-ounce fillets firm white fish, at least 1-inch thick

3 tablespoons salted butter

2 whole shallots, minced

3 cloves garlic, minced

2/3 cup dry white wine

2 tablespoons fresh lemon juice

1 tablespoon fresh parsley, chopped

Grated zest of 1 lemon

3 tablespoons olive oil

Kosher salt

Freshly ground black pepper

Let fish sit in a colander at room temperature at least 30 minutes to drain any liquids.

To make sauce, cook butter, shallots and garlic in a large frying pan over medium heat for two minutes, stirring often. Add wine and lemon juice and bring to a boil. Boil two to three minutes, until sauce thickens slightly. Stir in parsley and lemon zest. Season with pinches of salt and pepper to taste. Cover and keep warm.

Pat fillets dry with paper towels to remove as much moisture as you can. Sprinkle a light layer of kosher salt and black pepper over both sides of each fillet.

In a large nonstick frying pan over medium heat, add three tablespoons olive oil. Arrange two fillets in the pan and cook three to four minutes with lid ajar, until bottoms of fillets are browned.

Flip carefully and brown the other side for three to four minutes. Repeat with other fillets.

Plate the fish fillets and pour warm sauce over them. Serve immediately.