Curing Your Fish Fears, 11 Great Fish Recipes & Featured Ocean Print
POSTED BY Kim Pawell ON August 27, 2020 WITH NO COMMENTS
CATEGORIES: Culinary concepts, Inspiring ingredients, Nutrition
Some cooking myths prevent home cooks from trying new things or cause people to believe there are certain dishes that are best left to professional chefs. Nine times out of ten, these myths simply are not true. Today I want to dispel the myth that cooking fish at home is difficult. Cooking fish is not hard. In fact, because fish cooks very quickly, fish is the perfect, easy weeknight meal, with most fish dishes going from prep to the table in less than 30 minutes.
JP and our friend George after a successful day of spearfishing and lobstering
Fish & HealthFish is one of the healthier, non-vegetarian protein sources available. Fish is good for you in many ways and in fact the American Heart Association recommends you eat fish, particularly fatty fish, at least twice a week. Fish is high in protein, omega-3 fatty acids, vitamins D and B2 and important minerals such as iodine, zinc,m iron, potassium and magnesium.
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Heart HealthFish is one of the most important foods you can eat for heart health. People whose diets are rich in fish have fewer heart attacks and strokes.
Brain HealthA fish-rich diet may slow cognitive decline, and may be related to lower levels of depression and Alzheimer's disease.
Eye HealthDiets rich in fish and omega-3 fatty acids have been correlated to significant reduction in risk for age-related macular degeneration.
Improved SleepConsumption of salmon, in particular, has been shown to improve sleep.
Reduced Levels of Rheumatoid ArthritisOne study found that higher consumption of fish reduced disease activity in rheumatoid arthritis.
Lowers Risk of DiabetesAnother study showed fish-rich diets lower the risk for latent autoimmune diabetes in adults.
Protects Against CancerRegular consumption of fish lowers the risk of several types of cancer, particularly cancers that attack the digestive tract.
Not All Fish Are Equal
Omega-3'sWhen it comes to health, not all fish are equal. Fish rich in omega-3 fatty acid are at the top of the good-for-you fish list, including salmon, cod, sardines, anchovies, sable fish (also called butterfish).
MercuryLarge fish, high in the food chain, tend to collect mercury and these fish should be eaten in limited quantities. Fish with the highest mercury levels include swordfish, shark, tuna, grouper and orange roughy. Fish with mid-level mercury include halibut, Chilean sea bass mahi mahi, cod and snapper. Low level mercury fish include salmon, anchovies, trout and haddock. Mercury is primarily an issue for babies and unborn babies as it affects their neurological development.
Sustainability is a FactorSome species have been overfished and are in danger of extinction. The Monterey Bay Aquarium provides a downloadable consumer guide of best choices, good alternatives and fish to avoid. Their guidelines change as the situation changes for different varieties of fish, so it is a good idea to download it periodically so you have the most up-to-date information.
Where I Buy My FishWhen we began sheltering in place at the beginning of the covid pandemic I began looking for sources of food that did not require me to go to the grocery store. I had been looking at a fish delivery service called Wild Alaskan for quite some time, but due to my frequent travel schedule I thought it would be too difficult to manage automatic shipments. Once the shelter in place orders came out, I knew it was the perfect time to give Wild Alaskan a try. I did, and six months and six shipments later, I am still happy as a clam with their products (pun intended!).
Why I Like Wild Alaskan Fish
- The quality of their fish is excellent. By definition it is wild, because the state of Alaska doesn't allow fish farming. Wild fish means better nutrients and more of the all important omega-3 fatty acids. When it arrives, my Wild Alaskan fish never smells fishy, which is a sure tell of a lower quality fish. It is flavorful and has good texture.
- I don't have to shop for it. I have studiously avoided markets since the middle of March, so having fish delivered to me on a regular basis fits well within my covid-19 risk management strategy.
- It is super easy to adjust the timing and quantities of your order. Wild Alaskan sends you alerts before they ship your order so you can always delay your shipment, move it up or adjust what is in your box.
- I eat more healthy fish because of their service. It is wonderful to always have fish in your freezer. My husband and I easily eat fish 2 or more times a week now that we have a stock of great fish in the freezer.
- Sustainable fishing methods. Wild Alaskan fish is all caught using sustainable fishing methods. Interestingly, sustainable fishing practices are actually written into the Alaskan constitution, something no other state has done. Fishing is the second largest industry in Alaska, bringing in $2B in annual revenue to the state. Therefore, Alaskans take protecting this valuable natural resource very seriously. Alaska maintains hundreds of thousands of square miles of Marine Protected Areas to provide environments that are protected from humans. Alaska sets quotas, strict seasons and restricts certain types of boats and fishing equipment, all designed to protect and preserve the Alaskan fishing industry for years to come.
- Wild Alaskan has great seasonal add-ons that you can add to your box each month. We have enjoyed delicious scallops, spot prawns, black cod and smoked sockeye salmon. My next box will include some Dungeness crab and ground sockeye that I plan to use to develop a salmon lettuce wrap dish. Can't wait for it to arrive!
- The fish arrives frozen and in good condition. Every order I have received has come packed in dry ice and the fish has been frozen solid.
- Great for gift giving. I have given boxes of Wild Alaskan fish to family and friends and it has always been received with great appreciation and the recipients have frequently signed up for a subscription themselves.
Wild Alaskan Discount CodeOnce you subscribe Wild Alaskan gives you a discount code to share with friends. The code gives anyone who is trying Wild Alaskan for the first time a $25 discount. It also gives the code sender a $25 discount when any friends make a purchase. So today, I am sharing my code with you. If you use it to make a purchase you will get $25 off and, lucky me, I will also get $25 off on my next Wild Alaska purchase. Like any product I recommend, I truly love their fish or I would not refer you to them. My only financial benefit is the $25 discount described above.
11 Favorite Fish RecipesSince we signed up with Wild Alaskan my husband and I have been eating lots of delicious fish. The beauty about cooking fish is it is a fast process that generally allows you to put dinner on the table in less than 30 minutes. Below are some of our favorites:
This 5-ingredient fish is fast, easy and delicious. We like to serve it with Asian Salad with Carrot Ginger Dressing, Simple Asian Salad, Japanese Shrimp and Cucumber Salad (also called Namasu) or Cold Cucumber Noodle Salad.
Wine-Poached Salmon with Mustard and Brown Sugar GlazeThis recipe is a long-time house favorite. It is extremely easy to make. My husband and I eat it frequently when it is just the two of us, but we have also made it for dinner parties. Even my husband has cooked this for his buddies, and that is not something he does very often. I like to serve this with a little roasted broccoli or cauliflower. Or better yet, serve this fish with our Whole Roasted Cauliflower or Sous Vide Garlic Mashed Cauliflower.
Teriyaki Salmon Baked in Foil with MushroomsThis throw-it-together recipe can be made with a wide variety of fish and vegetables. It can be cooked in foil or parchment. See this post for the lowdown on cooking en papillote. Once you master this easy technique you will become a fan for its speed, healthy method, versatility and minimal dishwashing required.
Miso Marinated Black CodThis recipe is a very traditional Japanese method of preparing black cod and other fish. Nobu made this preparation famous in the U.S. and because he is a world-renowned chef, everyone assumes it must be very tricky to make. Nothing can be farther from the truth. You may even find a similar recipe for this fish on the back of your miso carton. We like to serve this fish with Grilled Little Gem Salad or Puamana Coconut Rice. We also have a recipe for Grilled Miso Salmon, which is basically the same recipe, you just substitute salmon for the black cod and cook it on the grill instead of a pan.
Basket-Steamed Cod with Lime Sauce and VegetablesAnother delicious way to prepare black cod is to steam it in a bamboo steaming basket. Bamboo steamers are known as "the microwaves of Asia" as they provide a very quick way to prepare fish and vegetables.
Note: SNFD is an Amazon affiliate and we may make a small commision when you purchase an item through our links.You stack the baskets so that fish is cooked in one basket and vegetables in another basket. The stacked baskets are set on top of a boiling pot of water and in about 10 minutes you have a delicious meal. You can steam whole fish or fillets. I personally like steaming whole fish, but I cheat and have my fishmonger clean them for me.
Grilled BranzinoBranzino is an omega-3 rich fish that is ultra quick and easy to prepare. Have your fishmonger clean the branzino for you, then stuff the cavity with fresh herbs and citrus and throw them on the grill. In about 10 minutes you will have yourself some delicious fish. It is even easier if you have a grilling basket because it makes keeps the fish together and turning the branzino a lot easier.
Fish Tacos with Cilantro Chili MarinadeThese yummy tacos are fast and delicious and a lot healthier than your typical Baja-style fish taco. The recipe calls for mahi mahi, but you can use halibut, cod, salmon or snapper. Serve with Quinoa, Black Bean, Red Pepper & Corn Salad or Jicama, Cucumber and Citrus Salad.
Chilean Sea Bass with Lemon, Dill and Caper Sauce
Baked Fish with Almond, Panko and Parmesan CrustThis is our latest SNFD fish recipe. My friend Sue shared a similar recipe with me that was developed by Emily at Layers of Happiness. I have changed up the ingredients a bit and reduced her cooking times, but I give Emily full credit for the overall technique. Thank you Sue and Emily! The best part about this recipe is there are almost unlimited ways to vary the recipe from the type of nuts, fish and citrus used, to modification for almost all diets including dairy-free, nut allergies, gluten-free, low-carb and paleo.
Super Easy Fish and Veggie GratinThis is a recipe I developed while cooking on a boat in the out islands of the Bahamas. How I wish I was there now! The point is, if you can make this fish in a tiny galley in the middle of nowhere, it means that it is simple and requires few steps, tools and ingredients and will be a breeze to whip up in your kitchen.
Bahamian StarfishThis pudgy starfish print always brings a smile to my face. It was shot off Musha Cay in the Exumas near an enormous underwater stainless steel statue of a mermaid playing a piano. I love the different zones of this starfish print, beginning with the starfish resting comfortably on the white-sand bottom. Your eye moves back through the weeds, into the clear turquoise water and then ends up peering at the sky through the undersurface of the water. The texture of the undersurface is always interesting to me as it captures how much wind there is on top, something you cannot judge when you are submerged deep in the underwater world. I have a large size version of this print hanging in my living room and it reminds me of the wonderful day we played with friends, family, the mermaid and the piano in Musha Cay. On this particular afternoon we had played around the piano for quite a while, then took a break and swam into the shallows where I found this lovely well nourished six-armed creature. Thank you David Copperfield for this brilliant underwater work of art and for creating the opportunity that allowed me to stumble on this starfish.
Purchase this Starfish Print for Yourself
& Feed Frontline Healthcare Workers While Supporting the Restaurant CommunityYou can purchase this print in a variety of sizes and formats by clicking here. I am donating all profits from the sales of this print and other ocean-centric wall art prints to Frontline Foods. Frontline uses donations to purchase individual meals from restaurants for frontline healthcare workers. As covid-19 cases spike our frontline healthcare workers need our support more than ever. Likewise, so does our restaurant community that is working hard to keep their businesses alive and workers employed.
Triple WinBuying one of our prints is a triple win; You do something nice for you and your home, as well as our critical healthcare workers and the restaurant community. Isn't it wonderful how one purchase can do something nice for yourself or a friend, the restaurant community and our critical frontline healthcare workers?