Quick Fix Fabulous Fish By Nancy Finch, Food Columnist
busy. Fall, for many families, means cooking on the run. So, since October is National
Seafood Month, its a good time to remember one of the fastest and easiest foods
fish. Nutritional value is high, calories and fat grams low and preparation time is
often only minutes.
While some types of fish have become expensive, there are plenty available that
arent. Watch for specials and try varieties that you may not have experimented with
before. Fillets and steaks are usually preferred by children and those who have problems
with boning at the table. So, shop at a market where there is someone to bone your fish
for you rather than buying the often costly pre-packaged fish in meat counters. Here are
some tips for purchasing and storing fish:
Allow 4 to 6 ounces per person.
Store freshly thawed or fresh seafood in the refrigerator one to three days.
Defrost, covered, in the refrigerator eight to 10 hours or overnight.
To preserve quality, avoid re-freezing.
Allow 10 minutes cooking time per inch of thickness for steak or fillet.
Test for doneness (easily flakes) with a fork.
We tried a recipe that was created for halibut, but because it is often shipped from
Alaska, halibut is rarely available in our area. On the recommendation of the fish vendor,
I tried Chilean Sea Bass, a handsome white-fleshed fish. Bluefish, croaker fillets, cod or
pollock can be used. The seasoning mix required for Cajun-Style Broiled Fish complimented
the fish very nicely and makes plenty for a number of uses. The Pan-Poached Salmon
Piccata was fast, fancy enough for guests, and requires only minutes in the kitchen.
Besides, capers do wonders for fish!
CAJUN-STYLE BROILED FISH
4 steaks or fillets, 4 to 6 ounces each (halibut, bluefish, croaker, cod)
1 T olive oil
1 T paprika
1 1/2 t dried oregano, crushed
1 1/2 t dried thyme
1 t garlic powder
1 t onion powder
Black pepper, to taste
1/2 t salt
1/4 t cayenne pepper
Directions: In a small container or zip-lock bag, combine and mix
ingredients. Place fish on baking sheet sprayed with non-stick cooking spray. Brush fish
fillets or steaks with oil. Sprinkle seasoning mix evenly over each steak. Broil until
fish tests done with a fork. Do not overcook. Makes 4 servings. Save remaining mix,
stored in airtight container, for future use.
PAN-POACHED SALMON PICCATA
1 c water
1 T lemon juice
1/4 t granulated chicken bouillon
4 (4- to 6-ounce) salmon steaks or fillets
2 T butter
2 T capers
Coarsely ground black pepper
Chopped parsley for garnish
Cooked pasta, optional
Directions: In medium skillet (with lid), bring water, lemon juice and
bouillon to a boil. Place salmon in pan. Reduce heat and simmer, covered, 10 minutes or
until fish flakes when tested with fork. Remove salmon from pan. Keep warm. Bring
remaining liquid in pan to a boil over medium-high heat. Boil until liquid is reduced to
1/4 cup. Whisk in butter, stir in capers and season with pepper. Garnish with parsley.
Serve over pasta, if desired.