Fish! Light, healthy and packed with Omega fatty acids!

I have fond memories of eating fish and chips with malt vinegar as a child. I still love fish and feel great that I am getting lots of Omega fatty acids that are good for me. I am very careful about mercury levels and the eco-friendly/health of the fish and oceans. So, I use  the website by Monterey Bay Aquarium to check the best fish to buy and which ones to avoid. This changes constantly, so bookmark it and check it every month or at least every quarter when the season changes. A visit to the Monterey Bay Aquarium is one of my favorite things to do, so take the kids and have a great time and learn a lot. The films they show are excellent and very informative while being mesmerizing and fascinating!

When shopping for fish, I always go as close to the water/source as possible! If I can get fish fresh off a boat all the better. Some shopping tips: fish should always smell like the ocean, if it smells fishy it is old, leave it there. If the head is still attached, the eyes should be clear and bright not foggy or white. It should be firm and bounce back to the touch not be soft and mushy. Ask the fish monger what is fresh that day. Most fish is delivered M-F, so Sunday may not be the best night to have fish-ask the store/fish monger.

I keep a little cooler in my car for fish/ meat, and ask the store of a bag of ice or put my frozen block into my cooler when I am leaving my house to go shopping. I learned to do this when I lived in the desert and the summer temperatures climbed to 120F degrees! Even if it is not this hot, remember the optimal bacterial growth is between 40Fdegrees and 140degrees! So unless you live at the poles, you need to get the food to your refrigerator that is between 36-38 degreesF as soon as possible. Ice chests help, but are not usually that cold. Be safe and avoid food borne illness.

Since I live near the ocean, I am not a fan of frozen fish, but some people love it. It is very eco-friendly and if you live far from the ocean(especially in a hot climate) it is a good way to purchase fish. Most frozen fish is frozen at sea and air shipped to the distributor- ask.

I suggest that you purchase the fish the day you want to eat it or freeze it the same day you purchase it. Do not keep fresh uncooked fish for longer than 2 days. Remember so see my cookbook Hints and Professional Tips section on the safety of food handling. Always defrost in a pan on the bottom shelf of the refrigerator .

I love all kinds of fish. It is a nice thing to eat after last weeks hearty Buffalo Stroganoff! We went to dinner at some friends home and we cooked Black Sable, Black Cod  or Butterfish and it was so delicious. It was white, tender and melted in our mouths. I can see why it is called Butterfish since the texture is so buttery minus the butter! I seasoned it with salt and pepper and shook the 1 inch fillets in a light dusting of Gluten-free Oat Flour or Rice flour and sautéed them in a pan with oil for 4-5 minutes per side, only turning once. The skin was left on and was delectably crispy and mild-and packed with nutrients.  I set the fish aside and poured Sauvignon Blanc, a squeeze of lemon, lemon zest and capers into the pan and reduced it by half and then poured it over the fish and served immediately! Alongside we had sautéed Kale(pg.86) and Scalloped Potatoes(pg.90) and Double Chocolate Chip Cookies(pg. 206). Yum!

Once in a while I indulge in Fried Fish-this weeks Recipe of the Week with French Fries. Kids, big and small, love this.  Cod is my favorite for this recipe. The key is to be sure the oil is hot enough, 360 degrees so it forms a quick crust/seal around the food so the oil cannot be absorbed. It is when the oil is not hot enough that a seal cannot form and the food will soak up the oil and you have greasy food! Yep, it’s true…try it. Yes, there will be some oil, of course, so just drain the food on a paper bag and dab with paper towels to remove the excess.

Fish is full of Omega oils and low in calories. Yes, we must be careful of the heavy metals too. So, that is why I rotate what I eat and incorporate variety. I got on a salmon kick about 20 years ago. There was a little fish shop down the hill from my house and I could get fresh caught salmon(doesn’t even taste fishy and smells like the ocean). I had learned to make Hollandaise sauce and went crazy and could not touch or eat this fish for years, but am happy to say I love it and developed a delicious dairy-free Hollandaise sauce(pg.100).

I will be writing more about Omega fatty acids and fish later. We do not consume enough fish to get all the health benefits of Omega fatty acids we need.  For more information you can visit I love their products and do feel better since I’ve been taking them. I alternate between the flavored liquids and capsules. When using the liquid(comes in an array of flavors) I put 1 teaspoon-1Tablespoon into a shot of fresh Orange juice and chase it with more OJ-not bad. Do not blend it as the structure and benefits will be compromised.  The kids gummies are yummy!

3 thoughts on “Fish! Light, healthy and packed with Omega fatty acids!

  1. Thanks for the website – it is informative and fun to learn about the many seafood I do not know.

    White fish is easy to start for fish cooking but if you are budget hunter, sardine is the way . I go to local Farmer’s Market and look for super fresh sardine. One time I had four (4) good size ones only $2.0 or so.
    It should have real CLEAR eyes without any redness. I call them “Happy Sardine” (as they never cried.) The rule of fish buying is that you should look for really bright and shinny ones as you may see them in live. If you have Japanese or Chinese friend, ask them for good store they buy fish.

    The other thing you want to do before cooking fish is to make sure your knife is really sharp for cutting and cleaning.

    You can cook them with good sea salt and broil like Japanese or Turkish people cook after you clean them; or marinade into the mixture of garlic (tons of sliced or minced), parsley, thyme, oregano, rosemary (if you like it), salt and pepper for over 2 hrs. Broil/ BBQ for Italian dinner.

    Sea food supplies rare minerals like sea vegetable (Wakame, Nori etc.) does. Japanese gets good amount of iodine through sea vegetable from little bits from their daily food. Remember variation and moderation is the key for both fish/shellfish and sea vegetables.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s