Chef Tim Says...

In Your Pantry: Fish

May 28, 2007

What should I have in my kitchen?

For the last several weeks I have been writing about the healthiest choices for you to make at the grocery store. Up to now I have given short explanations of each item and why it’s a good choice. Today’s easy though, because I get to write about fish.

Fish is pretty simple: It’s great for you; eat more of it. Buy it as fresh as you can and if you can’t buy really fresh fish, frozen is a good choice. That’s it. There’s not much more that you need to know.

I get a lot of questions about the safety of fish with concerns over contamination with mercury and other chemicals. The research is pretty clear on this now that the benefits of eating fish far outweigh any risk. You can read more in my column, "One Fish, Two Fish, Mercury in Your Fish."

So what should you buy? First and foremost, buy what you like, and quite simply, get what’s fresh. You are far better off going to the grocery and choosing a great piece of fish and THEN coming home and picking a recipe than you would be if you said “I am going to have salmon tonight.” If the salmon doesn’t look great, choose another fish that does and then choose the recipe.

If you are not used to eating fish, here’s a list of the recipes on the site that use fish. Most all of these fish are easy to find these days in the grocery store and are they're all good for you. Print it out and take it with you so that you can begin trying a new fish each time you go to the grocery.

Halibut

Halibut with Basil Pea Puree
Halibut with Curry Butter and Snap Peas
Halibut with Dill Pesto Orzo
Halibut with Rosemary Maple Glaze
Halibut with Seven Spices

Grouper

Filet of Grouper with Four Onion Marmalade
Grouper with Caramelized Shallot Horseradish Sauce
Grouper with Horseradish Glaze
Pistachio Crusted Grouper Braised in Curry

Salmon

Orange Dill Salmon
Roasted Salmon with Corn Relish
Saffron Salmon Risotto
Salmon in Parchment with Mangoes
Salmon with Caper Mayonnaise
Salmon with Parmesan Crust
Salmon with Red Thai Curry Sauce

Trout

Baked Cumin Trout with Squash and Pumpkin Seeds
Pumpkin-Crusted Trout

Tuna

Braised Tuna with Ginger and Plum Sauce
Sweet Red Pepper Barbecue Tuna
Seared Tuna with Saki-Wasabi Sauce
Tuna with Ancho Fig Sauce
Tuna with Wasabi Pea Crust

Other Fish

Blackened Redfish
Oven Fried Fish
Rockfish with Lemon Caper Butter
Sole in Parchment with Vegetables and Mushroom Sauce
Sea Bass with White Beans and Tomato Vinaigrette

Even if you don’t have the time to cook one of these recipes, fish is one of the quickest and easiest meals that you can make. Simply preheat the oven to 375°F and place a pan inside. While the oven is heating sprinkle each 4 ounce fish filet with about 1/8 tsp. salt and then pepper if you like. Sprinkle about 1/4 - 1/2 teaspoon of your favorite herb over the top.

When the oven is hot, spray the pan lightly with olive oil and then place the fish in the pan in the oven. After it has cooked for about 4 minutes on one side turn the fish and drizzle about a teaspoon of olive oil over the top. In another four minutes or so your fish is done. Squeeze a little lemon over the top and you are ready to eat! That’s less time than it takes to make a frozen pizza in the microwave.

Eat well, eat healthy, enjoy life!

Dr. Gourmet