Eat More Fish

I never did like fish.

Or maybe that should read I didn’t think I liked fish. Growing up, my exposure to fish was severely limited. I only remember the tuna casserole and the occasional fish stick, (which probably doesn’t even count as fish), but now that I’m all grown up, I’m proud to say I like fish and eat it on the reg.

And boy, am I glad I do. Fish has a lot going for it. It is a lean protein choice, it’s versatile (almost any beef, chicken or pork recipe can be made with fish) plus it’s really easy to cook. If you haven’t sampled a wide assortment of seafood, I implore you to give it another try — or at least give another variety a go.

Not all fish is dry (if you’ve experienced that, it was probably overcooked) and not all fish taste fishy (which, in the fish world, is actually called briny); in fact some fish are so mild in flavor that, like tofu, they take on the flavor of whatever they are cooked with.

Fish are categorized as mild, medium or full flavored. As a general rule, the lighter in color the uncooked flesh, the more delicate the flavor.

Tilapia, halibut, cod and sole are all examples of mild fish; the meat is flaky and slightly sweet. Not sure you like fish? Start with one of those.

Grouper, trout, snapper and swordfish fall in the medium flavored category; most have a larger flake and a firmer texture. Oily or full flavored fish like salmon and tuna steaks contain more fat (but the fats are the good omega-3s); they are firm in texture (which make them ideal for the grill) and have a more briny flavor.

Fresh fish should smell of the sea, with only a slightly fishy aroma. If the skin is intact it should be shiny and metallic, and if there is liquid surrounding the fish it should be clear, not cloudy.

Even knowing those details, you should note that there are a few fish to avoid. Keep the environment safe and look for the Marine Stewardship Council (MSC) label or download this free app for up-to-date safe and sustainable fish recommendations.

You can bake, braise, fry, grill, stuff, blacken, and stew fish. With so much variety, I’m confident there is a fish for you! If you are already a fish eater you’ll want to add the following recipe to your collection and if not, it’s a fun way to introduce healthy fish into a fishless diet.

Fish Breakfast Sausage

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Serves: 10-12

You would never guess that fish is the main ingredient in these healthy breakfast sausages.
Ingredients
  • 2 lbs. raw halibut or other mild white fish
  • 1 /2 cup powdered milk
  • ¼ cup olive oil
  • 1 teaspoon each salt, black pepper, ground ginger, ground coriander, garlic powder, dried thyme, rubbed sage
  • ⅛ teaspoon ground allspice
  • ⅛ teaspoon cayenne pepper
  • Olive oil
Instructions
  1. Grind fish using a 3/16 grinding plate (or pulse in food processor until slightly chunky)
  2. Mix in powdered milk, olive oil and seasonings.
  3. Form into 3 " patties.
  4. Cook on stove top for approximately 3 minutes each side.
Notes
These sausages freeze well. Freeze raw patties and thaw before cooking.

What is your favorite way to enjoy fish? —Karen

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