Mama just got the news that her cholesterol level is through the roof, so we won’t be going to the VFW’s annual “Final Friday in Lent Fish Fry.” I was really, really looking forward to that tangy tartar sauce, too.
So I can’t have my fried fish fix… big deal. Tomorrow I’ll be glad I had a simple sautéed fish fillet rather than a platter full of golden crispy deep-fried heaven. Rrrriiight…..
Seriously, tonight I am going to prepare this Quick Sautéed Fish. My problem now is trying to decide what type of fish I want to eat.
Without being too preachy (or is that perchy?), I try to eat sustainable fish, which basically means fish that is good for your health and doesn’t hurt the environment. But that requires some work on your part. Sometimes you have to turn into Torquemada in order to get that information if it isn’t displayed or labeled: Where does the fish come from? Has it been frozen? Is it farm raised or wild caught?
Here are a few sustainable white fish suggestions, courtesy of the folks at Seafood Watch at the Monterey Bay Aquarium:
|Fish||Also known as…||Tastes like…|
|Black Sea Bass||Atlantic Sea Bass, Black Perch, Rock Bass||Fresh flavor, not as strong as swordfish|
|Catfish||Channel Catfish||Mild, with a firm less flaky texture|
|Cod||Whitefish,||Mild with a tender texture|
|Pacific Flounder||Sole, Sand Dab, Hirame||Mild, delicate but firm|
|Grouper||Mero||Mild flavor with a firm texture|
|Haddock||Scrod||Delicate, slightly sweet|
|Hake||Whiting||Mild, with a medium firm texture|
|Halibut||Hirame, Turbot||Mild with a dense texture|
|Perch||Barramundi||Mild with medium firm texture|
|Rockfish||Rock Cod, Pacific Ocean Perch||Nutty flavor with a medium firm texture|
|U.S. or Central American Tilapia||Izumidai||Light flavor with a firm texture|
Still thinking about that tartar sauce…
Quick Sautéed Fish prep: 10 minutes you’ll need… let’s get to it… Nutrients per serving: Calories 154, Total Fat 8 g, Saturated Fat 1 g, Cholesterol 47 mg, Sodium 330 mg, Carbohydrates 1 g, Fiber 1 g, Protein 19 g cooking know how…
cook: 10 – 12 minutes
2 tsp. chili powder
1 tsp. ground cinnamon
1/2 tsp. salt
1½ – 2 Tbsp. olive oil
4 skinless white fish fillets (cod, halibut, grouper, haddock), about 3 oz. each
Mix the chili powder, cinnamon and salt in a small bowl.
Rub the mixture over one side of the fish; set aside.
Heat the olive oil a medium skillet over medium-high heat for 1 to 2 minutes; add the fish with the spice side down. The fish should sizzle when it hits the skillet.
Cook for 3 to 5 minutes or until a nice crust forms; turn over and cook 4 to 6 minutes longer (depending on the thickness of your fillet) or until fish flakes easily with a fork when pressed gently.
• Use just enough olive oil to cover the bottom of the skillet.
Quick Sautéed Fish
prep: 10 minutes
let’s get to it…
Nutrients per serving: Calories 154, Total Fat 8 g, Saturated Fat 1 g, Cholesterol 47 mg, Sodium 330 mg, Carbohydrates 1 g, Fiber 1 g, Protein 19 g
cooking know how…