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seafood

the delight of the ocean

Depending on the variety, fish and shellfish are rich in B vitamins, vitamin D, selenium, and iron.

In spite of its stellar health benefits, there can be much trepidation when it comes to cooking seafood. Fear not! Here’s how to become more comfortable when preparing simple and wonderful seafood.

What To Look For

Most fish comes in fillet form. Make sure whatever variety you choose smells right. Fresh, good-quality seafood does not smell fishy. The odor should instead be reminiscent of salt breezes, cucumbers, and violets.

The flesh and skin (if there’s any present) should have a moist sheen. There should be no torn or gaping flesh. Displayed seafood should be perched over ice or set over cold blocks. Stay away from selections sitting in liquid.

Look for fillets with even color. Don’t choose those that look aged or have signs of oxidation. If the fillets were previously frozen, ensure they were thawed within the last 12 hours. If not, find a frozen variety instead.

Use the above guidelines when shopping for shellfish (shrimp, scallops). When it comes to bivalves (clams, mussels), ensure the shells are all firmly closed. If not, be sure they instantly close when given a gentle knock.

Fresh isn’t the only option when it comes to highquality seafood. Look in the frozen and canned food aisles. Aside from convenience, these products offer a longer shelf life and are often more affordable.

For another cost-effective option, consider seafood that’s seasonally abundant and regionally available. Be mindful of how the seafood was sourced by making sure the item was farmed or caught using sustainable practices.

Storage and Preparation

When you get home, place the seafood over ice and set it in the fridge. Be sure the seafood is not in direct contact with the ice. You can also store seafood in its wrapping in a container or dish just large enough to contain it. Keep it in the coldest section of the fridge (away from the door) to prevent temperature swings.

Store fresh shellfish in a bowl covered with a clean, damp dishcloth. Set in the fridge for up to two days.

Thaw frozen seafood on a plate in the refrigerator. Depending on the thickness of the fillet, this should take about 2 to 8 hours. Never thaw in warm or hot water. Avoid refreezing, as this changes seafood’s flavor and affects its safety.

A good-quality nonstick pan, a baking dish, a sharp knife, and a thin metal spatula for flipping fillets is pretty much all that’s needed for preparing seafood.

Seasoning food is one of the most important steps in cooking. Here are some ingredients that pair well with fish and shellfish. ✔ citrus (lemon, lime, and orange juices and zests) ✔ prepared horseradish ✔ capers ✔ olives ✔ fire-roasted diced tomatoes ✔ extra-virgin olive oil ✔ chopped nuts (pistachios, pecans, almonds, walnuts) and panko bread crumbs for crusts ✔ soy sauce ✔ Worcestershire sauce ✔ spices: ground mustard, paprika, allspice, fennel seeds, black pepper, crushed chili flakes ✔ fresh herbs: tarragon, mint, chives, cilantro, dill, chervil, parsley

Apply salt at the beginning of preparation. This allows it to penetrate the flesh rather than remain on top, as it will when applied after cooking.

Learning to properly prepare seafood may require a bit of practice and patience. Look for recipes that call for a type you’ve never tried, so you can become more comfortable with it.

Seafood takes to just about every cooking technique: broiling, frying, stewing, poaching, grilling, roasting, and sautéing. The more options you explore, the more you’ll appreciate its simplicity and versatility. ●

Health experts recommend most people eat seafood at least twice a week. Both fish and shellfish are good sources of heart-healthy fats (omega 3s) and highquality protein.

SOURCE The Joy of Seafood by Barton Seaver ($35, Sterling Epicure, 2019)

Teriyaki Salmon with Mango Salsa

From Time to Eat by Nadiya Hussain ($29.99, Clarkson Potter/Publishers, 2019)

For the Teriyaki Salmon

K c plus 2 Tbsp water 1 tsp cornstarch

N c low-sodium soy sauce

N c honey 1 Tbsp fish sauce

K Tbsp ground ginger

K Tbsp granulated garlic

K Tbsp chili flakes 4 salmon fillets

20 min

prep time serves 2 + 2 servings for freezing

9 oz precooked basmati rice (in a microwaveable package) 2 Tbsp vegetable oil, for frying White sesame seeds (optional) For the Salsa 1 lb 2 oz mango chunks or 1 (15 oz) can of mango, drained 1 lime, finely grated zest and juice 1 Tbsp dried cilantro or a small handful of fresh cilantro, chopped 1 red chili, frozen or fresh

1. Start by making teriyaki sauce. Put the water into a bowl with the cornstarch and stir until water is cloudy. Now add soy sauce, honey, fish sauce, ginger, garlic granules, and chili flakes, and stir. Add salmon fillets and let them marinate while you make mango salsa. 2. Chop mango into bite-size pieces and put into a bowl. Mix in zest and juice of lime and cilantro. If you are using fresh chili, chop it finely and stir it in, or, if you have some frozen red chilis in the freezer, simply grate one in and mix. 3. Now cook rice in microwave per package instructions. 4. Place a nonstick frying pan (ideally one with a lid, but a sheet of foil will do) on medium to high heat and add oil. Add 2 salmon fillets, along with half of teriyaki marinade. Leave remaining marinade in bowl for now. 5. Cook fillets 2 minutes on one side, depending on their thickness. Flip over and cook for 2 minutes on other side. Make sure that, with all the honey in the sauce, the sauce isn’t sticking or getting too thick—if it is, just turn heat down and give it a stir. Turn heat off and cover with a lid or a piece of foil. The trapped heat will steam the thickest part of fillet.

6. Before serving, put remaining marinade and other 2 fillets into a freezer bag and stick in the freezer, ready for the next time you want teriyaki salmon. Serve up rice alongside mango salsa, top with rest of salmon, drizzle with sauce, and finish with a small sprinkling of sesame seeds.

Per serving: 611 Calories, 25 g Protein, 93 g Carbohydrates, 4 g Fiber, 17 g Total fat (3 g sat), 974 mg Sodium, HHHHH Vitamin C, Folate, HHH Vitamin B1 (thiamine), HH Vitamin B3 (niacin), B6, Iron, H Vitamin B2 (riboflavin), E, K, Magnesium, Phosphorus, Zinc