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 Preparing
Fish
Washington State Department of Health recommends you cook all fish
and shellfish before eating. Cooking kills germs that can make you sick.
Seafood is safe to eat when it comes from clean water, and has been
properly caught, transported,
cooked and stored.
If you catch your own fish, observe the sport fishing rules as found in
the Department of Fish and Wildlife pamphlet "Fishing in
Washington." If planning to harvest shellfish, call the DOH Marine
Biotoxin Hotline 1-800-562-5632 to hear important up-to-date
information
about beach openings and closures.
Prepare your fish according to the diagram below then broil, grill, or
bake it on a rack so the fat drips off the fish. Do not use the drippings
for sauces or gravies.
Recipes:
Salmon with Berry Relish
- The warm berry relish complements the rich flavor of the salmon.
- 4 salmon filets, (4-ounces)
- 1 cup frozen raspberries, unsweetened
- 1 cup frozen blueberries, unsweetened
- 1/2 cup orange juice
- 1 Tbsp granulated sugar
- 1/2 Tbsp granulated sugar
- 1/2 tsp ground cinnamon
- Dash hot pepper sauce
- 1/2 tsp ginger, ground
- 1/8 tsp black pepper
Preheat the oven to 375 degrees. Place the salmon on a large baking
sheet. Bake until done, about 20 minutes.
Meanwhile, place the berries, juice, sugar, spices and pepper sauce in
a small saucepan on high heat. Bring the mixture to a boil over
medium-high heat and cook briefly, about 3 minutes. Remove from the stove.
Serve the fish hot with the warm berry salsa.
Serves 4. Each serving: 221 calories, 7.5 g fat, 1 g saturated fat, 62
mg cholesterol, 53 milligrams sodium, 15 g carbohydrate, 3 g fiber, 23 g
protein.
Baked Cod With Cheese
Serves 4, about 3 ounces each. Preparation Time: 7 minutes.
Each serving: 155 calories, 5 grams total fat, 3 grams saturated fat,
65 milligrams cholesterol, 160 milligrams sodium.
(Courtesy of United States Department of Agriculture Center for
Nutrition Policy and Promotion)
Basic Broiled Fish
- Preheat the broiler for 10 minutes before cooking. Adjust the rack so
it is a couple inches from the heat if the fillet is less than an inch
thick, 4 inches from the heat if it is a thicker piece.
- Cut off skin and rinse, then pat dry:
- 1 1/2 to 2 pounds fish fillets
- Place on lightly oiled grill or roasting pan.
- Brush lightly with:
- 2 tablespoons olive oil or melted butter
- Sprinkle with:
- Salt and pepper
Broil for about 6 minutes, depending on thickness of the fillet.
Fillets more than an inch thick will need a few more minutes and should be
basted with a bit more oil. If the fillet is 1 1/2 inch thick or more,
turn it and broil for another 6 minutes.
Sprinkle with lemon juice and parsley.
Shrimp Tacos
- 4 ripe tomatoes
- 8 oz (1 cup) cooked shrimp
- 1 onion
- 4 lemons
- 1/4 cup cilantro
- 1 package corn tortillas (12)
Dice onions and let them soak in the lemon juice for 1/2 hour. Put the
diced tomatoes, shrimp and onions, including the lemon juice, in a large
mixing bowl. Add diced cilantro last. Place ingredients on a warmed
tortilla shell - taco style or tostada style. Top with salsa to taste.
(Courtesy of the Hispanic Women's Network cookbook "Ole
Olympia")
Marinated Fish Steaks
-
4
fresh or frozen salmon steaks (about 1 inch thick)
-
1/3
cup orange juice
-
1/3
cup shoyu (soy sauce)
-
2
tablespoons snipped Chinese parsley (cilantro)
-
2
tablespoons snipped sweet basil or ½ teaspoon dried basil,
crushed
-
1-2
cloves garlic, crushed
-
2
tablespoons cooking oil
Thaw
fish, if frozen. Place
fish in a shallow dish.
Combine
orange juice, shoyu, Chinese parsley, basil, garlic and oil: pour
over fish. Let
marinate in refrigerator for 4- 6 hours, turning the steaks
occasionally. Drain, reserving marinade.
Place
fish in a well-greased wire grill basket or cook directly on the
grill. Grill over
medium-hot coals about 8 minutes or till fish is light brown.
Baste with marinade and turn. Grill
8 to 10 minutes more or till fish flakes easily when tested with a
fork.
Meanwhile,
heat remaining marinade to boiling.
Transfer fish to serving platter, drizzle marinade over
steaks.
Serves
4
Steamed
Fish
-
1
½ pounds fresh fish (mullet, uhu, weke), cleaned salt
-
2
tablespoons shoyu (soy sauce)
-
½
stalk green onion, sliced fine
-
2
thin slices ginger, crushed slightly
-
2
tablespoons oil
-
1
clove garlic, sliced thin, mashed well
-
Ti
leaf
-
Chinese
parsley (cilantro)
Lightly
salt fish cavity. Place
ginger slices in cavity of fish. Put
ti leaf in a pot, add water, and place fish on leaf and steam for
10 –15 minutes. Remove
ti leaf and fish to serving platter.
Pour shoyu and sprinkle sliced green onion over fish.
Heat
oil and garlic in a small pan until garlic is light brown in color.
Carefully pour over fish evenly.
Garnish with Chinese parsley.
Hint:
Steaming is a low-fat, low-calorie, healthful cooking method.
Choose this method often.
Serves
4 to 6
(Recipe
courtesy of EFNEP.)
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