Spring for Fish

[SweetLuci]

 

In Season Fish
Is A Catch

Lighten your spring meals with fish. If you are tired of heavy winter dishes and aren't sure how to make the transition to lighter spring meals, take advantage of fresh seasonal fish. Including fish in your diet will meet the heart-healthy recommendation of consuming two servings of fish per week and give you a tasty array of lighter dishes perfect for spring. Here are some tips on choosing fresh fish plus three fish recipes to get you started.

 

Tips for choosing fish

 

Fish tip #1: Look for origin

Technically, because of the growing number of fish farms, no fish is really in or out of season anymore. Some fish are just considered fresher and more local then others. Most markets and fishmongers will list where fish is from (i.e. country and if it is farmed or wild).

Fish tip #2: Opt for wild

Whenever possible, choose wild fish over farmed fish, unless you can be certain it was farmed in an eco-friendly manner and is disease-free. Visit The Environmental Defense Fund for a list of the best and worst fish to consume. Also, opt for fish that are lower in mercury.

Fish tip #3: Eat local

Choose local fish over fish shipped in from far away. Locally caught or farmed fish will keep the carbon footprint low and it will usually be fresher tasting. If you're lucky enough to live near a coast, take advantage of the fresh fish caught daily.

Fish tip #4: Spring means lighter fish

Just as you tend to eat certain meat dishes more in the winter versus the summer, certain fish dishes are also better eaten in the warmer months versus colder months. Dishes made with catfish, salmon, tilapia and trout are ideal for the transition from winter to spring. They are still heavy enough to get you through those remaining cold days, but light enough to help you look forward to summer.

Fish tip #5: Keep preparation simple

Preparing your choice of fish is a simple deal. Simply grilling and dressing with a light butter lemon sauce is a delicious and light option as is lightly battering and frying fish (especially catfish or trout). The fresher your fish, the less you want to bog it down with sauces and spices. You want to taste that freshness.

Fish tip #6: Use fresh herbs

Fresh herbs will enhance the flavor of your fish. Rosemary, cilantro, basil, sage and parsley are great options. Baking fish en croute (wrapped up in a puff pastry, for example) topped with fresh herbs will keep fish moist and flavorful.

Fish tip #7: Finish with citrus

A little bit of citrus is the perfect final addition to your fish dish. When ready to serve, simply squeeze a fresh lemon or lime over top and serve with extra wedges.

Spring recipes with fish

Tilapia Parmesan

Makes 8 servingsIngredients:
1/2 cup Parmesan cheese
1/4 cup butter, softened
3 tablespoons mayonnaise
2 tablespoons fresh lemon juice
1/4 teaspoon dried basil
1/4 teaspoon ground black pepper
1/8 teaspoon onion powder
1/8 teaspoon celery salt
2 pounds tilapia filletsDirections:
1. Preheat broiler and line a pan with aluminum foil. Whisk cheese with butter, mayonnaise and lemon juice. Sprinkle with basil, pepper, onion powder and celery salt.2. Lay fish in one layer in prepared pan. Place under broiler and cook for 2 to 3 minutes. Flip fish and broil another few minutes.3. Take fish out of oven and spread Parmesan mixture over one side of fish. Place back under broiler and cook 2 minutes or until a crust has formed and is golden.

Tarragon Baked Trout

Makes 4 servingsIngredients:
2 large onions, sliced
2 skinless trout fillets
2 tablespoons fresh tarragon
2 tablespoons butter, cubed
2 tablespoons heavy cream
2 tablespoons white wine
Salt
Freshly ground pepperDirections:
1. Preheat oven to 350 degrees F. Arrange half of the sliced onions on two pieces of aluminum foil (enough to completely cover the fish when wrapped).2. Lay trout on top of onions and top with the rest of the onions, tarragon and butter. Fold aluminum foil up to create a pouch, but do not seal. Pour cream and wine over trout and season with salt and pepper.3. Seal foil over trout and place on a baking sheet. Bake for 20 minutes or until fish is flaky. Unwrap and serve with rice.

Pepper Grilled Catfish

Makes 4 servings
Recipes courtesy of The U.S. Catfish InstituteIngredients:
2 tablespoons olive oil
1/4 cup lime juice
1 cup white wine
2 tablespoons dry mustard
2 tablespoons chili powder
2 teaspoons freshly ground pepper
1/2 cup chopped fresh cilantro
1/2 teaspoon salt
1 pound catfish filletsDirections:
1. Preheat grill or grill pan. Whisk olive oil with lime juice, wine, mustard, chili powder, pepper, cilantro and salt.2. Split marinade into 2 bowls, saving one to use for basting. Place fish into other bowl and marinate for 15 minutes.3. Drain fish and discard marinade. Lay fish on cooking spray coated grill or grill pan. Cook 3 minutes per side basting with remaining marinade, until fish flakes.

[5BabyBees]

Thank you for all the recipe and tips!  We have a great gourmet store that always has fresh fish at decent prices.  I find that our local grocery store (Publix) also has fresh stuff, but it seems to actually be more expensive than the gourmet store! 

(If anyone has a "gourmet" shop in town and has not tried it out because they thought it would be too expensive, you should go check it out at least once - you might be surprised, especially if they have advertised sales)! 

[SweetLuci]

 We don't have a gourmet shop anywhere near me, darn it! But, I do have a great fish market just down the road, where I can see them off loading fish and shrimp from the fishing boats, so I know it's fresh, and it's usually cheaper than what I can buy at Publix, but it just depends on what is being caught and how much is being caught as to the price. Sometimes Publix is cheaper. At the fish market, I can often get cobia, tile and other fish that I would never see at Publix.Also some locally farmed clams.