Cook off the hook Cookbook

COOK OFF THE HOOK

54 Sustainable Fish Recipes complied and edited by Nandita Rajan

Dedicated to Divya Sivaraman who introduced me to this topic and got me involved, to my family who pushed me and supported me during my toughest times and to Jonathan Raj, who stood by my side no matter what.

Contents

01. About Us....................................... 06 02. Sea Bass........................................ 12 03. Scallops......................................... 22 04. Prawns...........................................34 05. Sardines.........................................42 06. Salmon.......................................... 50 07. Squid............................................. 74 08. Crab............................................... 82 09. Catfish...........................................92 10. Sea Bream......................................100 11. Clams.............................................110 12. Mussels......................................... 124 13. Tilapia........................................... 132 14. Index............................................. 144

01.

About Us “By the end of the 10th century, up to ninety percent of the sharks, tuna, swordfish, marlins, groupers, turtles, whales, and many other large creatures that prospered in the Gulf for millions of years had been depleted by overfishing.” —Sylvia Earle, Marine Biologist and Author

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Chapter 01

9

What is Overfishing?

“The biggest danger we face is overfishing. We literally could fish out our oceans, some scientists believe, in the next few years. We are fishing out the top of the food chain, and it's pretty crucial because about 200 million people depend on fish and fishing for their livelihood, and about a billion people, mostly in poorer countries, depend on fish for their protein. So this is a big problem. Good news is, it’s fixable.” —Ted Danson, Actor It’s been said that “there are a lot of fish in

One in five people in the world depend on fish

the sea,”but is that really true today? In fact

as a source of protein as fish provide 7 billion

we are slowly depleting the number of fish in

people with almost 15 percent or more of their

the world’s waters. Increased fishing efforts

dietary animal protein. Not only humans,

over the last 50 years as well as unsustainable

but 17% of the world’s animals such as bears,

fishing practices have led to severe depletion

whales, sea lions, and otters also depend on

of fish stocks.

fish. There is a way to help prevent this deple-

​O ver the past few decades, the growth of common fish consumption such as tuna, salmon, and lobster has been so rapid, that it now appears to be out-pacing the ability of the ocean’s fisheries to keep up with the demand.

Fish consumption has increased from the annual average of 22 pounds per person in the 1960s to 44 pounds in 2012. We are at risk of

losing a valuable food source that is a staple for many coastal communities. Loss of fish stocks will impact the prices of fish which are already rising in response to the demand and increasing costs of fishing.

tion from becoming an ecological disaster.

We can eat certain kinds of fish that are more sustainable. Join us and “go off the hook” with your seafood choices so that there will always be plenty of fish in the sea.

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Go off the Hook Promoting Sustainable Fish Consumption

“Fish farming, even with conventional techniques, changes fish within a few generations from an animal like a wild buffalo or a wildebeest to the equivalent of a domestic cow.” —Charles Clover, Environment Editor

Man has always looked to the sea for food

At Go off the Hook, we are striving to create

and evidence shows that fishing has been an

awareness about the ramifications of

ancient practice dating back at least 40,000

overfishing and what we as individuals can do

years to the Upper Paleolithic period. How-

to counter it. We are trying to educate people

ever, as human population kept increasing, so

about choosing sustainably caught seafood

did the demand for fish, which in turn placed

and supplementing fish with other sources of

a huge burden on our marine resources.

meat. Organizations such as Seafood Watch

Overfishing has led to nature unable to keep up with the rate of our consumption of seafood and we are now faced with a scenario where our age old unsustainable fishing practices, if continued, will very soon lead to complete annihilation of marine life.

and Aquarium of the Bay are already doing wonderful work in trying to counter the effects of overfishing and we at Go off the Hook are working alongside them to reach out to the public.

Donations made to our cause will be used to ease the burdens on fishermen who are unable to make a decent wage due to the depletion of fish stocks caused by overfishing. Part of the money will also be sent to fishermen in developing countries like India, where fishermen are committing suicide due to their financial burdens.

Chapter 01

11

Sea Bass “The Ocean Health Index is like the thermometer of the ocean. It will allow us to take the temperature to know what is going on at the global level, trying to integrate different impacts, including overfishing, invasive species, coastal development, and climate change.” —Enric Sala, National Geographic Explorer

02.

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Chapter 02

15

Sea Bass

Low Calorie and High in Protein and Vitamins.

1. High protein source

3. Sustainable choice

Whether you eat sea or freshwater bass, one

Black seabass caught in the US Atlantic

serving is low in calories and an excellent

with handlines, pots or traps and farmed in

source of protein, selenium and essential

recirculating aquaculture systems (aka closed

omega-3 fatty acids. Bass does have one down-

tanks) worldwide is a “Best Choice.” In the

side: it contains mercury. You can still enjoy

US Atlantic, the black seabass population is

it, but pregnant women and children should

healthy, there’s very low bycatch and manage-

limit the amount they eat. Sea and freshwater

ment is effective. Closed tanks often have less

varieties contain 20 grams of protein in a 3-oz

effluent, disease, escapes and habitat impacts

serving, which is 40 percent of the daily value,

than other aquaculture systems.

according to NutritionValue.org.

White seabass caught in California with

2. Omega 3 fatty acid

handlines is a “Best Choice.” White seabass

Even though bass is low in total fat, both

populations have recovered from past

varieties are excellent sources of two omega-3

overfishing. Also, handlines have virtually

fatty acids: Eicosapentaenoic acid, or EPA, and

no bycatch or habitat impacts. White seabass

docosahexaenoic acid, or DHA. These fatty

caught in California with drift or bottom gill

acids help reduce the risk of cardiovascular

nets is a “Good Alternative” because there’s

disease by lowering blood pressure and

bycatch of protected and vulnerable species

reducing levels of cholesterol, according to the

such as humpback whales and white sharks.

Harvard School of Public Health. One serving supplies 40 to 75 percent of your daily intake.

4. What to avoid

Black seabass caught in the US Atlantic with

3. Nutrition Profile

otter trawls is on the “Avoid” list because

The two types of bass provide 6 to 11 percent

bycatch of other species, including loggerhead

of your daily value for magnesium and potas-

sea turtles, is a serious concern. Trawling

sium. They’re both good sources of selenium,

also damages rocky reef habitat where black

but sea bass provides 57 percent of the daily

seabass is caught.

value, while freshwater bass has 20 percent, according to NutritionValue.org. Your body depends on selenium to produce antioxidants and to synthesize thyroid hormones. Sea bass is a rich source of vitamin B6, containing 20 percent of your daily value and provides 33 percent of your daily value of vitamin B12.

Cook off the Hook

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Roasted Sea Bass with Wheat Berry Salad and Carrots

This meal not only looks incredible, but is packed with protein, dietary fiber and magnesium, which is great for healthy bones. Fish is a complete protein, meaning that it has a full stock of amino acids ready so your body can use them in whatever combination it needs. Recipe by The Body Book.

roasted black sea bass

Ingredients •

2 whole cleaned & scaled black sea bass

•

2 shallots, thinly sliced

•

8 sprigs of thyme

•

1 handful of basil chopped

•

1 Preheat the oven to 425°F. 2 Rinse both bass with cold water and pat dry. Place fish into a shallow baking dish and then brush with olive oil and season with sea salt and pepper.

3 lemons

3 Fill the cavity of each fish with fresh herbs and lemon slices

(2 sliced into rounds and

and sprinkle shallots on top of the fish.

the other halved)

roasted carrots

Directions

•

sea salt

•

pepper

•

olive oil to brush the fish

•

1 bunch of carrots peeled

•

olive oil

•

sea salt

•

pepper

4 Toss the remaining lemon rounds around the fish in the dish.

Roast until the fish has cooked through and the skin is a bit crispy, about 20 minutes.

5 Squeeze juice of half a lemon over the fish after removing it from the oven and transfer to a serving platter with fresh herbs and the roasted lemon rounds.

6 Preheat the oven to 425°F. Place carrots in a shallow baking dish and drizzle with olive oil, salt and pepper. Bake for 35 minutes until they are cooked through and caramelized a bit. continued on the next page..

Chapter 02

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kale and wheat berry salad

Chapter 02

• •

1 cup of wheat berries

7 Variations on these carrots include tossing them in miso and

1 bunch of your favorite

then roasting or sprinkling with dukkah after roasting.

type of kale chopped •

20 shitake mushrooms

•

1 large red onion skin removed and halved

•

•

•

19

1 handful of pitted

8 Preheat the oven to 425°F. Remove the stems from the mushrooms and place them dome side up (not touching each other) on an oiled baking sheet and toss the halved onion to the far side of the sheet.

Kalamata olives

9 Drizzle everything with a little olive oil, salt and pepper.

1 small handful of

Roast until the mushrooms are crunchy and have shrunk

sunflower seeds

considerably, about 20 minutes. (Don’t be surprised when you

1/2 cup of Greek feta

taste the mushrooms as they taste a bit like bacon.) Set aside.

cheese, cubed •

red Wine Vinegar

•

olive Oil

•

1 tsp of Dijon mustard

•

1 tsp of honey

10 While the mushrooms and onion are roasting, rinse the wheat berries, then boil them in a pot of salted water until tender, about 20 minutes. Drain and set aside.

11 Now make the vinaigrette. In a small bowl add the honey, mustard, and about 2 tablespoons of red wine vinegar and whisk in about 4 tablespoons of olive oil.

12 When everything is ready, heat a large sauté pan and quickly sauté the kale in a bit of oil until wilted then remove from the heat. Add everything together in the sauté pan (or transfer to a serving bowl) and toss in vinaigrette. Give it a stir and serve warm or at room temperature.

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Chapter 02

21

Striped Bass

Grilled with Sweet and Savory Caramel Even though bass is low in total fat, both varieties are excellent sources of two Omega-3 fatty acids. This hot-and-sweet, Asian inspired dish from chef Andrew Zimmern pairs an easy but flavorful marinade for grilled fish with an intense, savory caramel sauce.

Ingredients

Directions

•

2 tbsp roasted peanut oil

1 In a small bowl, combine the peanut oil with the half each

•

6 scallions, minced

of the scallions and sesame seeds and a big pinch each of salt

•

salt

and pepper.

•

freshly ground black pepper

•

4, 6 oz wild striped bass fillets, with skin

2 In a glass pie plate, rub both sides of the bass fillets with the marinade. Cover and refrigerate for 2 hours.

•

1 to 3" piece of fresh ginger

3 Finely grate the ginger and squeeze through a piece of

•

vegetable oil, for grilling

cheesecloth to extract the juice; you should have about 3

•

fish sauce caramel

tablespoons of juice.

•

steamed white rice

•

sautéed baby bok choy, for serving

4 Light a grill or preheat a grill pan and brush with oil.

Remove the bass from the marinade and wipe off some of the excess.

5 Grill the bass over moderately high heat, skin side down, basting occasionally with the ginger juice, until nicely charred and crisp on the bottom, 3 minutes. Turn the bass and cook until just opaque in the center, about 3 minutes longer.

6 Transfer to plates and drizzle with a spoonful of the Fish Sauce Caramel. Sprinkle with the remaining scallions and sesame seeds and serve with rice and bok choy.

03.

Scallops “If we were to lose our fish that we appreciate so much by overfishing; or if we were to lose some of our favorite beaches to overbuilding and pollution, then how would we feel? It’s become a case of not knowing what you’ve got until it’s gone.”

—Aaron Peirsol, Olympic Medalist

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Cook off the Hook

Scallops

Power Food with Omega-3 Fatty Acid 1. Low fat protein source

4. Sustainable choice

One major benefit of sea scallops is the

Farmed Atlantic calico scallops are a “Best

low-fat protein they provide. Eating 3 ounces

Choice.” Antibiotics and feeds are not used

of steamed scallops gives you 18 grams of pro-

in scallop farming, so there’s no chemical use

tein, with less than 1 gram of fat and only 94

and ecosystem impacts are minimal.

calories. Your body requires amino acids from protein to maintain muscle mass, healthy tissues and body fluids. Choosing lean sources of protein may also help prevent excess caloric intake and an elevated cholesterol level.

Bay scallops caught in Massachusetts and New York with dredges are a “Good Alternative.”

The population’s abundance is low compared to historical levels, but bay scallops are a highly resilient species. They live for two

2. Supplies Minerals

years, and the fishery targets adult scallops

Sea scallops provide varying amounts of

after they’ve spawned. There are moderate

every essential mineral. Those found in the

concerns about bycatch due to the lack of

highest percentage of your daily needs are the

information. Dredging occurs primarily on

trace minerals selenium and zinc. A 3-ounce

sandy habitat, and there are measures in place

serving of scallops gives you 18.4 micrograms

to limit impacts to eelgrass. Eelgrass habitats

of selenium, which is 26 percent of the

provide havens for many species.

recommended daily value, and 1.3 milligrams of zinc, which is 9 percent of the daily value.

Selenium functions as an antioxidant in your body, helping prevent damage from harmful free radicals. Zinc plays helps maintain your immune function, protein synthesis, wound healing and cell division.

3. Omega-3 Fatty Acid

In addition to lean protein, vitamins and minerals, sea scallops give you small amounts of omega-3 fatty acids. These fats are essential to your health, and your body is unable to make them, meaning that they must come from your diet. Omega-3 play a role in maintaining proper brain function, growth and development.

Farmed lined scallops are a “Best Choice.”

Antibiotics and feeds are not used in scallop farming, there’s no effluent and chemical use and ecosystem impacts are minimal. Farmed queen scallops are a “Best Choice.” Antibiotics and feeds are not used in scallop farming, there’s no effluent and chemical use and ecosystem impacts are minimal.

Chapter 03

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Chapter 03

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Pan Seared Scallops with Warm Asparagus, Kale and Tangerine Salad

This Pan Seared Scallops with Warm Asparagus, Kale and Tangerine Salad went perfectly with the warm spell. It cooked so quickly without heating up the kitchen. Bright segments of tangerine added extra sun to each bite, the little bit of war paint the salad needed to give it some body. Recipe by Liren Baker.

salad

asparagus

scallops

Ingredients

Directions

•

2 tbsp olive oil, divided

1 Heat a large non-stick skillet over medium-high heat, heat

•

1 dozen scallops

about 1 tablespoon of olive oil. Working in batches, lightly

•

kosher salt

season the scallops with salt and pepper, and sear for about 2

•

freshly ground black pepper

minutes, or until golden brown on one side. Flip the scallops

•

1 small bunch asparagus, in about 3" pieces

and cook for about 2–3 minutes more, until the other side is also golden brown. Transfer to a plate and set aside.

•

1/4 cup orange juice

2 Bring about an inch of water to a boil in a deep sided skil-

•

2 tbsp light soy sauce

let or saute pan. When the water is bubbling, salt the water,

•

1 tbsp rice vinegar

then drop the asparagus and cook the asparagus for about 4

•

3 tbsp sesame oil

minutes, or until bright green. Strain the asparagus in a sieve,

•

1 tsp salt

running it under cold running water. Set aisde.

•

freshly ground black pepper

•

6 cups baby kale

•

1/4 cup thinly sliced red onion

•

2 tangerines, peeled and cut into segments

•

1 tbsp sesame seeds

3 In a small bowl, whisk together the orange juice, soy sauce, vinegar, sesame oil, salt and pepper. Adjust seasoning to taste.

4 Return the skillet to the stove and heat it over medium heat.

Add the remaining tablespoon of olive oil, and drop in the kale and red onion.

5 Stir the greens and cook for about 2 minute, then add the asparagus and about 2 tablespoons of the dressing.

6 Transfer the asparagus and kale into 4 bowls. Top with scallops, tangerine segments and a sprinkling of sesame seeds.

Serve with additional dressing.

Cook off the Hook

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Grilled Scallops with Garlic and Lemony Salsa Verde

The combination of the olive oil, chives and parsley work perfectly together while the cilantro and lemon shine through with so much brightness. Add salt and pepper slowly and you’ll be surprised at how these flavors lighten up the dish. It’s an absolutely perfect summer recipe. Recipe by Regan Baroni.

salsa verde

scallops

Ingredients •

2 tbsp vegetable oil

•

10–12 large sea scallops, side muscle removed

•

kosher salt

•

freshly ground black pepper

•

1⁄2 lemon (with peel),

•

1 Heat grill to medium-high heat.

2 Combine lemon, shallot and garlic in a bowl and season with salt and pepper. Let sit for about 5–10 minutes.

3 Stir in oil, parsley, cilantro and chives. Season with additional salt and pepper to taste. Add lemon juice if desired.

seeded, chopped

4 Toss scallops with 2 tablespoons of oil on a baking sheet.

1 small shallot,

Season with salt and pepper.

finely chopped •

2 cloves garlic, minced

•

kosher salt

•

freshly ground black pepper

•

1/2 cup olive oil

•

1/2 cup chopped fresh parsley

•

Directions

1/2 cup chopped fresh cilantro

•

1/4 cup chopped fresh chives

•

fresh lemon juice

5 Using a fish spatula or your hands, place scallops on grill, flat side down. Grill, turning them occasionally, until lightly charred and just cooked through, about 2 minutes per side.

Chapter 03 01

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Chapter 03

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Seared Sea Scallops with a Pomegranate dressed Salad

You'll find pomegranate molasses (a syrup like reduction of nutrient-rich pomegranate juice) at Middle Eastern markets and specialty stores. This scallop and salad combo is tasty and beautiful. With a mix of fruity and herbaceous, sweet and savory, this dish is sure to leave an impression. Recipe by Martha Stewart.

Ingredients

Directions

2 tbsp pomegranate

1 In a large bowl, whisk together pomegranate molasses, olive

molasses

oil, ground ginger, and ground fennel, and then season with

•

1/4 cup extra virgin olive oil

salt and pepper.

•

1/2 tsp ground ginger

•

1/2 tsp ground fennel seed

•

coarse salt

•

ground white pepper

3 Season scallops with salt and pepper. When the oil is very

•

1 tbsp vegetable oil

hot, add as many scallops as will fit in a single layer, with at

•

16 medium size scallops

least 1/2 inch of space between them, and cook without turning

•

1 bulb fennel, tough outer

until golden brown 2 to 3 minutes. Turn scallops over and

leaves discarded, halved

cook 11/2 to 2 minutes or until centers are slightly translucent.

lengthwise, cored, and thinly

Repeat with remaining scallops.

•

sliced crosswise •

1 bunch arugula, tough stems discarded, well washed

2 In a large nonstick skillet, heat vegetable oil over medium high heat.

4 Whisk dressing to combine. Add fennel, arugula, parsley leaves, and chives. Toss well. Add avocado and toss again. Taste and adjust seasonings if necessary.

•

1 cup flat leaf parsley leaves

•

2 tbsp minced chives

5 To serve, put the salad in the center of a platter and arrange

•

1 ripe avocado, diced

scallops on top. If desired, garnish with pomegranate seeds.

•

1/4 cup fresh pomegranate seeds, for garnish

Cook off the Hook

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Seared Scallops with Mexican Chorizo and Potatoes

This recipe is a nice combination of flavors and textures. “You’ve got the meatiness of the chorizo with all its spices and tang, and then the richness of the scallops and creaminess of the potatoes. I don't like scallops that are very cooked, so I get the skillet really hot and sear them on the outside and still leave them slightly translucent on the inside—that's where I think they shine texturally and flavor-wise” says Chef Rick Bayless.

Ingredients

Directions

1 lb red skin potatoes,

1 Half-fill a 4 quart saucepan with water, add 1 tablespoon of

cut into 1/2 inch pieces

salt and bring to boil. Add potatoes and simmer over medium

•

salt

heat until tender, about 12 minutes. Drain.

•

1 lb scallops

•

2 tbsp vegetable or olive oil

•

freshly ground black pepper

•

12 oz fresh mexican chorizo

•

sausage casings removed •

•

2 Pat scallops dry with paper towels. Heat a 12 inch skillet or griddle over medium-high heat. For best results, choose a skillet or griddle that is heavy and nonstick or a well-seasoned cast iron.

4 large green onions, roots

3 Add oil and, when quite hot, add scallops in an uncrowded

and withered outer leaves

layer. Sprinkle with salt and pepper. Sear, turning occasionally,

trimmed off, cut into 1/2 inch

until golden, about 2 minutes total. With high heat the scallops

pieces

will sear without overcooking.

corn tortillas (optional)

4 Place chorizo and green onions in skillet. Cook over medium heat, breaking up any clumps of chorizo, just until sausage has rendered its fat, 6 to 7 minutes. Add drained potatoes and continue cooking, occasionally scraping up any sticky bits, until potatoes begin to look crusty-brown, about 15 minutes.

5 Meanwhile, cut the scallops into pieces that resemble the diced potatoes.

6 When the potatoes are browned, add scallops. Mix everything together as the scallops heat for 1 minute or so.

7 Scoop the mixture into a serving bowl and set before guests.

For tacos, serve with corn tortillas.

Chapter 03

33

Prawns “All the human and animal manure which the world wastes, if returned to the land, instead of being thrown into the sea, would suffice to nourish the world.” —Victor Hugo, Author

04.

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Chapter 04

37

Prawns

Excellent for Weight Loss and Easy to Cook While shrimp and prawns might look and

3. Cooking Prawns

taste similar, prawns actually belong to a

Because prawns are naturally low in fat, keep

different species, although both are crusta-

them healthy by choosing low fat cooking

ceans. Prawns come only from fresh water and

methods, such as steaming, broiling, poaching

are larger and meatier than shrimp, with a

or grilling. Because prawns cook quickly, they

slightly sweeter taste. Prawns can be cooked

take well to high heat cooking methods, which

and eaten like shrimp, and they have much

adds flavor with minimal fat. The tender

the same nutritional value. A 2 ounce serving

texture of prawns is preserved when steaming

of prawns is equal to 57 grams of raw shrimp,

or broiling, and you can marinate prawns

and like shrimp, they are a good source of

beforehand to increase flavor.

protein and omega-3 fatty acids, both of which can aid in a weight loss diet.

4. Sustainable option

Giant freshwater prawns farmed in ponds in

1. Low in Fat

the US, Canada, Central America and South

Prawns are naturally low in fat. They are also

America and in closed tanks worldwide are a

a good source of unsaturated fats, which, if

“Best Choice.” The prawn farming industry

eaten in place of saturated fats, can improve

in the Americas operates on a small scale, so

your overall health, making prawns not only

environmental impacts are minor.

a healthy low-fat food choice, but also a healthy fat choice. Prawns contain nearly 10 grams of protein per 2 ounce serving and are considered part of the protein foods group.

Giant freshwater prawns farmed in Asia and Bangladesh in ponds are a “Good Alternative” because data availability is good and most environmental impacts (or the risk of

2. Omega-3 fatty acids

impacts) are low to moderate. However, some

Prawns are a good source of unsaturated fat,

Asian countries are known to support their

which makes up the majority of its fat con-

production by using wild, adult prawns. The

tent. Unsaturated fats can help improve your

method that’s used to gather wild juveniles is

blood cholesterol levels when you eat them in

highly destructive because it takes place in the

place of saturated or trans fats. Prawns, like

nursery grounds of many species and results

other fish and shellfish, are also a good source

in extremely high bycatch.

of omega-3 fatty acids — essential fatty acids your body does not produce. Omega-3 can reduce inflammation and your risk of heart disease, cancer and arthritis, as well as help with brain function.

Cook off the Hook

38

Spiced Prawns

with Cinnamon Hummus Basil and Potatoes

A generous amount of ground cinnamon and a pinch of ground cumin. The spices enhance the sweetness of the dip and give it a warm and earthy touch.

It felt like summer on a plate. There must be something in the tahini the rich, oily sesame sauce that’s used for hummus—its nutritional value. This recipe is

by Meike Peters.

hummus

Ingredients •

1 For the hummus, purée the ingredients in a blender and

canned chickpeas

season with cinnamon, cumin, and salt to taste.

•

5 oz tahini

•

1/2 cup water

•

4 tbsp freshly squeezed lemon juice

potato and prawns

Directions

8 oz drained and rinsed

2 In a large pan, heat a splash of olive oil over high heat and sear the prawns for 1– 2 minutes per side or until cooked through.

•

1 large clove garlic, crushed

3 Arrange the sliced potatoes on 1 large platter or on 4 small

•

1/4 tsp ground cinnamon

plates, drizzle generously with the hummus and additional

•

1/8 tsp ground cumin

olive oil, and season to taste with flaky sea salt, crushed

•

1 tsp fine sea salt

pepper, cumin and cinnamon.

•

olive oil

4 Place the prawns on top, sprinkle with basil and enjoy

•

8–12 prawns,

immediately.

the heads cut off •

8–12 boiled potatoes (warm or cold)

•

flaky sea salt

•

black peppercorns,crushed

•

fresh basil leaves, handful

Chapter 04

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Chapter 04

41

Grilled Prawns

with Heads on in Garlic and Parsley

First things first, prawns are simply the larger versions of shrimp. Second, you don't have to use head-on prawns in this recipe. You can easily make it using shrimp that are already peeled and de­veined, if you'd like. The flavors are much more complex and delicious because you have the meat and fat from the head cooking with the rest of the body. Recipe by Regan Baroni.

Ingredients •

6 tbsp olive oil

•

2 cloves garlic, minced

•

2 tbsp finely chopped

•

2 Combine garlic, parsley, red pepper flakes and add just 1

fresh parsley

tablespoons of oil in a medium bowl.

1 tsp crushed red

3 Working one at a time, use kitchen shears to cut along the

pepper flakes •

Directions 1 Prepare grill for medium-high heat and oil grate.

12 head on, tail on prawns or jumbo shrimp

back of each prawn just deep enough into flesh to expose vein; remove vein and rinse under cold water.

•

coarse kosher salt

4 Toss prawns with olive oil in another medium bowl. Season

•

freshly ground

with kosher salt and pepper.

black pepper

5 Grill prawns, turning occasionally, until shells are bright

•

lemon wedges (for serving)

red and meat is cooked through (it will look slightly opaque), about 5 minutes.

6 Transfer prawns or shrimp to bowl adding garlic-parsley mixture and toss to coat. Season with kosher salt and pepper.

05.

Sardines “Sustainability, ensuring the future of life on Earth, is an infinite game, the endless expression of generosity on behalf of all.”

—Paul Hawken, Environmentalist

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Sardines

Plenty of Essential Nutrients and Vitamins Sardines provide plenty of essential nutrients,

4. Omega-3 Fats

earning them a place in a “Diabetes Forecast”

The Academy of Nutrition and Dietetics

list of five superfoods you should be eating.

recommends that you get an average of 500

These nutritional powerhouses may have a

milligrams of a combination of EPA and

bit of a bad reputation due to their strong

DHA each day. These essential omega-3 fats

taste and smell, but if you get past this, you’ll

may decrease your heart disease risk. Just 3

be able to reap the potential health benefits

ounces of sardines provides 835 milligrams of

of these small fish. One way to do this is to

omega-3 fats, meeting your needs for the day

include sardines in pasta sauces and stews,

and then some.

where they will add to the flavor without being overpowering.

5. Sustainable choice

Pacific sardines caught in the US and Canada

2. Macro nutrients

with purse seines are a “Best Choice” because

Each 3 ounce can of sardines packed in oil

the fishing gear has a very low impact on

provides you with 191 calories, 22.7 grams of

other species and seafloor habitats. However,

protein and 10.5 grams of fat, including only

steep population declines can occur because

1.4 grams of saturated fat. This is 16 percent

of changing ocean conditions, even when best

of the daily value for fat, 7 percent of the DV

fishing practices are followed. Currently, the

for saturated fat.

Pacific sardine fishery is closed because the

3. Vitamins

population numbers are too low.

Sardines provide 12 percent of the DV for

6. What to avoid

riboflavin, 24 percent of the DV for niacin,

European pilchard sardines (aka Atlantic

137 percent of the DV for vitamin B12 and 45

sardines) caught in the Mediterranean region

percent of the DV for vitamin D. Riboflavin

are on the “Avoid” list. The status of many

may help prevent cataracts and migraines, and

populations is unknown, and others are

niacin may lower your risk for Alzheimer’s

depleted with overfishing still occurring. Also,

disease and improve arthritis symptoms,

there are serious concerns about other species

according to the University of Maryland Medi-

that are caught with sardines, and manage-

cal Center. The Linus Pauling Institute notes

ment is highly ineffective. Sardines are an

that getting sufficient amounts of vitamin

important forage fish, and there are concerns

B12 may help lower your risk for heart disease

about how these fisheries are impacting the

and cancer, and consuming enough vitamin D

food web and ecosystem.

may make you less likely to develop cancer.

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Fresh Sardines Grilled with Salt and Pepper

Sardines are rich in numerous nutrients that have been found to support cardiovascular health. They are one of the most concentrated sources of the Omega 3 fatty acids EPA and DHA, which have been found to lower triglycerides and cholesterol levels. The modest sardine turns into a delectable appetizer when grilled with salt, pepper, and a brush of olive oil. Recipe by Rick Stein.

Ingredients •

1 Brush both sides of fish using 1 tablespoon oil. Season with 1/2

sardines (1 lbs total),

teaspoon of salt and then 1/8 teaspoon of pepper.

gutted, rinsed inside and out, and patted dry •

Directions

8 medium whole fresh

1 tbsp + 11/2 tsp extra-virgin olive oil

2 Rub cut sides of bread with garlic. Brush with remaining oil, and sprinkle with remaining salt and pepper.

3 Heat a grill pan over medium-high heat. Coat with cooking

•

3/4 tsp coarse salt

spray. Grill bread until crisp, about 1 minute per side. Grill

•

1/4 tsp freshly ground pepper

sardines until cooked through, about 2 minutes per side. Serve

•

6 inch baguette

on a platter with bread and lemon wedges.

(about 4 oz) cut diagonally into 16 thin slices •

1 clove of garlic, peeled

•

vegetable-oil cooking spray

•

1 lemon, cut into wedges, for serving

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Sardines

over Wilted Baby Arugula Prepare fresh sardines simply, the way they are eaten all over the Mediterranean. Toss them in olive oil and grill them to crispy golden-brown perfection.

Sardines are not only a rich source of bone-building Vitamin D, a nutrient not so readily available in the diet and one that is most often associated with fortified dairy products. Vitamin D plays an essential role in bone health since it helps to increase the absorption of calcium. Recipe by Martha Stewart.

Ingredients •

•

Directions

2 large bunches of

1 Prepare a stove-top griddle or outdoor grill. Rinse the

baby arugula, trimmed

arugula, shaking off any excess water. Arrange on a large

16 fresh sardines,

platter and set aside.

gills and innards removed

2 Rinse the sardines in cold water, rubbing to remove

•

2 tsp extra-virgin olive oil

•

kosher salt

•

freshly ground black pepper

3 Wipe dry. In a bowl, combine the sardines and olive oil and

•

crushed red pepper flakes

toss to coat.

•

lemon wedges, for garnish

the scales.

4 Grill over very hot coals or heat about 2 to 3 minutes per side, or until the sardines are crispy and golden.

5 Season with salt and pepper. Transfer immediately to the arugula-lined platter and serve with lemon wedges.

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Salmon “Sustainability is the key to our survival on this planet and will also determine success on all levels.� —Shari Arison, Businesswoman

06.

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Salmon

Delicious, Versatile and High in Nutrients 1. Rich in Omega-3 Fatty Acids

4. Sustainable options

Salmon is one of the best sources of the long-

Atlantic salmon farmed worldwide in indoor

chain omega-3 fatty acids EPA and DHA. Unlike

recirculating tanks is a “Best Choice.” Indoor

most other fats, omega-3 fats are considered

recirculating tanks often have less effluent,

“essential,” meaning you must get them from

disease, escapes and habitat impacts than

your diet since your body can’t create them.

other aquaculture systems. Coho salmon

A 3 ounce portion of farmed salmon has 2.3

farmed worldwide in indoor recirculating

grams of long-chain omega-3 fatty acids.

tanks is a “Best Choice.”

2. Great Source of Protein

Chinook salmon from California, Oregon,

Salmon is rich in high-quality protein. Protein

Washington (except the Puget Sound) and

plays a number of important roles in the

British Columbia (except the South Coast)

body, including helping your body heal after

are “Good Alternatives.” Overfishing of the

injury, protecting bone health and maintain-

main Chinook salmon populations is not

ing muscle mass during weight loss and the

likely occurring, but salmon from endangered,

aging process. A 3.5 ounce serving of salmon

threatened or depleted populations are also

contains 22–25 grams of protein.

caught. Moderately effective management

3. High in Vitamins, Potassium and Selenium

Salmon contains Vitamin B1, B2, B3, B5, B6,

is challenged by the presence of depleted populations and other complex factors.

B9 and B12. These vitamins are involved in

Pink salmon and Sockeye Salmon caught in

several important processes in your body,

Washington with lift nets is a “Best Choice.”

including turning the food you eat into

The populations are healthy, and management

energy, creating and repairing DNA and reduc-

is effective.

ing the inflammation that can lead to heart disease. Salmon is quite high in potassium.

This is especially true of wild salmon, which provides 18% of the RDI per 3.5 ounces, versus 11% for farmed. Selenium is a mineral found in soil and certain foods. Studies have shown that selenium helps protect bone health, decreases thyroid antibodies in people with autoimmune thyroid disease and may reduce the risk of cancer.

4. Avoid

Atlantic salmon farmed in Canada’s Atlantic, Chile (excluding the Verlasso and Sixty South brands), Norway (excluding the Blue Circle Foods brand) and Scotland’s mainland, Shetland Islands and Western Isles is on the “Avoid” list. The overuse of chemicals is a high concern for all of these sources, and it’s a critical concern in Chile. In Norway and Scotland, escapes of farmed salmon are a major risk to the genetic composition and fitness of wild, native salmon populations.

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Baked Salmon

Patties with Lemon Caper Sauce

Traditional salmon patties or croquettes are often made with canned salmon and skillet fried. These are made with fresh salmon and baked for a fresh and light alternative that is perfect with an arugula salad or on a bun. Recipe by Virginia Willis.

salmon patties

lemon caper sauce

Ingredients

Directions

•

1 lemon

1 Zest the lemon with a handheld grater and reserve the zest

•

1 tbsp chopped onion

for the salmon. To section the lemon, use a small, sharp knife

•

1 tbsp dijon mustard

and a cutting board, and slice off the top and bottom so the

•

1 tbsp capers, drained and

lemon will stand upright. Set the fruit upright on the board.

finely chopped

Working from top to bottom, slice off the peel, white pith, and

•

1/2 celery stalk

outer membranes from the lemon to expose the segments.

•

kosher salt

Carefully cut each segment away from its membranes and put

•

freshly ground black pepper

in a bowl along with any juice. Squeeze any remaining juice

•

2 tbsp extra virgin olive oil

from the membranes, then discard.

•

1/2 onion, finely chopped

•

1/2 stalk celery

•

10 oz boneless, skinless

in a slow steady stream. Taste and adjust for seasoning with

salmon fillet, pin bones

salt and pepper.

removed •

1 cup fresh whole wheat bread crumbs or whole wheat panko (Japanese) bread crumbs

2 Add the onion, mustard, capers, and celery. Whisk until combined. Season with salt and pepper. Whisk in the olive oil

3 Preheat the oven to 450°F. Line a rimmed baking sheet with a silicone mat. Place the onion and celery in a microwave-safe bowl and cook until softened, about 3 minutes. Set aside to cool slightly.

•

1 large egg

4 Using a large ice cream scoop or 1/2 cup measure, shape the

•

1 clove garlic, finely chopped

salmon mixture with your hands into 4 cakes and place on

1 tbsp chopped fresh

the prepared baking sheet. Bake for 5 minutes on one side;

flat-leaf parsley

then, using an offset spatula or batter turner, flip and bake an

•

1 tsp dijon mustard

additional 5 minutes. Serve immediately with the sauce.

•

pinch cayenne pepper

•

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Sockeye Salmon with a Lemon Sugar Citrus Glaze

This is simple, attractive on the plate and tastes like wild salmon. Sweet, lemony, briny, with hints of cucumber and citrus. This was devised specifically for sockeye and adds the specific textures and flavors that fine fish delivers, but you could also try salmon. The recipe is by Alton Brown author of seven cookbooks and television personality on seven Food Network shows.

Ingredients

Directions

11/2 to 2 lbs skin-on

1 Position a rack in the oven 3 inches from the broiler. Line a

sockeye salmon

half-sheet pan with aluminum foil and place the salmon on the

•

1/3 cup dark brown sugar

pan.

•

2 tbsp lemon zest

•

11/2 tsp kosher salt

•

1/2 tsp freshly ground

•

black pepper

2 Place the sugar, zest, salt and pepper into the bowl of a small food processor and process for 1 minute or until well combined. Evenly spread the mixture onto the salmon and allow to sit for 45 minutes at room temperature.

3 Turn the oven on to the high broiler setting for 2 minutes.

After 2 minutes, place the salmon into the oven and broil for 6 to 8 minutes or until the thickest part of the fish reaches an internal temperature of 131°F. Remove the salmon from the oven and allow to rest, uncovered, for 8 to 10 minutes. Serve immediately.

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Crispy Salmon in Al Forno Salad with Lemon

“This dish has a warmth and richness to it—it’s comforting,” says Alexandria Crow. To make this salad, choose wild Alaskan sockeye salmon, which has the highest levels of Omega-3s and lowest levels of mercury and PCBs among salmon. Plus, although sockeye has been over fished in the past, excellent management is in place today. This recipe by Alexandria Crow.

Ingredients •

2 cloves garlic, chopped

•

2 sprigs fresh rosemary, chopped

•

1 lemon juice

•

4 tbsp olive oil

Directions 1 Heat broiler.

2 In a bowl, combine garlic, rosemary, half of the lemon juice, 2 tbsp olive oil, a pinch of sea salt, and freshly ground black

pepper.

4 oz pieces wild-caught,

3 Rub garlic mixture liberally over the non-skin side of the

skin-on salmon steaks

salmon and bake on a baking sheet, skin side down, until

•

4 cups arugula

cooked through, about 8 minutes and cooked

•

1 hass avocado, diced

•

1/2 lb asparagus,

•

cut into 1" pieces, blanched and cooled

4 In a bowl, whisk together remaining lemon juice and oil; salt to taste.

5 Toss with arugula, avocado, and asparagus.

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Crispy Salmon with Spinach and Chickpeas

Just two servings of salmon each week may reduce your risk of dying from cardiovascular disease by seventeen per cent and your risk of having a heart attack by twenty seven per cent. And the benefits appear to go beyond the heart An herb paste enhances the salmon and the built-in sides spinach and chickpeas that bake with the fish. Recipe by Martha Stewart.

Ingredients

Directions

•

3/4 cup fresh flat-leaf parsley

1 Preheat oven to 100°F. Cut out four 12 by 17 inch pieces of

•

1 clove garlic, chopped

parchment, fold each in half crosswise to form a crease.

•

1 tbs+2 tsp extra-virgin olive oil

•

4 boneless, skinless salmon fillets, preferably wild sock-

3 Season each salmon fillet with 1/8 teaspoon salt and the redpepper flakes. Rub fish with paste.

kosher salt

•

freshly ground black pepper

•

1/2 tsp crushed red-pepper flakes

•

until a paste forms.

eye (5 oz each; 1 inch thick) •

•

2 Pulse parsley, garlic, and oil in a blender or food processor

5 cups baby spinach

4 Divide spinach and chickpeas evenly among 4 parchment pieces, arranging mixture on 1 side of each crease to form a rectangle the size of a salmon fillet; season each pile with 1/8 teaspoon salt and some pepper.

(6 1/2 oz)

5 Lay 1 fillet on top of each. Fold parchment over ingredients;

1 cup canned chickpeas,

make overlapping pleats to seal.

drained and rinsed

6 Bake on 2 baking sheets (2 packets per sheet), 9 to 10 minutes for medium-rare or 11 minutes for medium. Unwrap.

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Steamed Salmon in Moroccan Style with Quinoa and Carrots

The subtle, nutty flavor of quinoa goes well with steamed salmon and Moroccan spices. It adds brightness to salmon which is good to reduce inflammation and boost immunity and may reduce the risk of certain types of cancer and improve arthritis symptoms Recipe by Allen Stern.

Ingredients

Directions 1 Rinse quinoa under cold water. In a small saucepan, bring

•

1/2 cup quinoa

•

1 cup water

water and 1/4 teaspoon salt to a boil. Add quinoa and carrots

•

kosher salt

and bring to a boil, then reduce heat and simmer, covered, for

•

1 carrot, finely diced

10 minutes.

•

2 cups cilantro leaves, plus more for garnish

•

1 clove of garlic, crushed

•

2 tbsp lemon juice

•

3 tbsp olive oil,

2 Let quinoa rest, covered for 10 minutes, then fluff with a fork to cool off. Combine cilantro, garlic, lemon juice, olive oil, cumin, chile flakes, and 1/2 tsp salt in a food processor. Process until smooth.

plus more for brushing

3 Lightly season salmon with salt. Brush bottom of a metal

•

1/2 tsp cumin powder

steamer basket with oil.

•

1/4 tsp red chile flakes

•

2, 5 oz fillets wild salmon, skin removed

•

freshly ground black pepper

4 If using a bamboo steamer, line bottom with a large leaf of lettuce or a piece of parchment paper.

5 Arrange fish in steamer and set over boiling water, covered, for 6 to 9 minutes, or until fish is cooked through.

6 Lift fish out of steamer. Serve over quinoa. Spoon cilantro sauce on top and garnish with fresh cilantro leaves.

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Wild Salmon

Baked with Almond and Lime Sauce

As populations of seafood favorites decline and environmental watch groups decry harmful fishing practices, fish fans need responsible alternatives.

Almond-studded yogurt lends Mediterranean flair to baked salmon fillets.

Showered with shallots and fresh mint, chervil, and parsley, this dish is like a party on a plate. Recipe by Whole Living.

Ingredients •

Directions

4 (5 oz) skinless wild

1 Heat oven to 250°F on a lightly oiled baking sheet, season

Alaskan salmon fillets

fillets with salt. Bake 15 minutes, then check if it’s done.

•

coarse salt

•

2 tbsp extra-virgin olive oil

•

1/4 cup slivered almonds

•

1 tbsp fresh lime juice

•

1/4 cup + 1 tbsp low fat

3 In a small saute pan, heat oil over medium heat and add

plain Greek yogurt

almonds, stirring until they become fragrant, 2 to 3 minutes.

•

1/2 small shallot, very thinly sliced

•

1 cup fresh herbs, such as mint, chervil, or parsley

2 (The finished fillet will have exuded a small amount of liquid and be firm to the touch, flaking with gentle pressure.) Return to oven, checking every 2 minutes.

4 Transfer to a bowl to cool, then stir in lime juice and season with salt. Mix in yogurt until fully combined. Chill until ready to use.

5 To serve, dollop each fillet with yogurt sauce and sprinkle with shallot and herbs.

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Pan Seared Salmon with an Orange Fennel Salad

In this tasty dish created for us by Chef Nathon Lyon, pan-seared salmon fillets are served over a bed of fennel, fronds and orange segments that have been gently tossed in a citrus vinaigrette.

salmon

Ingredients •

1 Pat the salmon dry, then season the non-skin side with

11/2" thick, skin on,

the salt and pepper. Then, season with the lemon zest and

cut into 4 equal pieces,

chopped thyme.

pin bones removed •

1/2 tsp kosher salt

•

1/4 tsp freshly ground black pepper

•

•

salad vinaigrette

2 Add 1 tablespoon of olive oil and the butter to a large sauté pan over high medium-heat. Heat until the butter bubbles up, turns brown and perhaps even smokes.

1 tbsp lemon zest, chopped

3 Swirl the sauté pan to distribute the oil, then add the

finely (reserve the lemon

salmon, skin side up. Cook for 1 minute, flip to skin side down

for the salad)

and continue cooking for 30 seconds.

2 tsp finely chopped fresh thyme

•

1 tbsp extra virgin olive oil

•

1 tsp unsalted butter

•

1 large orange

•

3 small fennel bulbs

•

2 tbsp diced small, shallot

•

2 tbsp freshly squeezed orange juice

•

Directions

1 lb king salmon fillet,

1 tbsp freshly squeezed

4 Cover the sauté pan and immediately push the sauté pan off the heat. Turn off the heat and allow the salmon to rest undisturbed for 14 minutes. Peel off salmon skin and serve immediately.

5 Cut off the bottom and the stalks of the fennel. Sit the fennel upright and cut in half lengthwise.

6 Lay each half flat on a cutting board and very thinly slice the fennel width-wise. You should have about 3 cups of thinly sliced fennel.

lemon juice

7 In a medium container with a tight fitting lid, combine the

•

1 tbsp white wine vinegar

vinaigrette ingredients, close the lid tightly, and shake well to

•

1/4 tsp kosher salt

combine. Or, whisk to combine the ingredients in a medium-

•

1/4 tsp freshly ground

sized bowl.

black pepper •

3 tbsp extra virgin olive oil

8 Combine all ingredients (orange segments, fennel, fronds) plus the vinaigrette into a medium bowl and toss to mix.

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Whole Wild Salmon Stuffed with Zest and different Spices

Whole fish are usually less expensive than fillets, and the presentation is more impressive. Opt for wild salmon, which has a more delicate flavor than farm-raised. Cooking an eight-pound fish might sound intimidating, but it’s surprisingly fast and simple—though filleting the salmon can require some finesse. Recipe by Chef Tim Love.

Ingredients

Directions

•

6 cloves garlic, thinly sliced

1 Preheat the oven to 425°F. In a large bowl, toss the garlic,

•

2 serrano chiles,

chiles, onion, orange, lemon, fennel, 1 tablespoon of the chile

thinly sliced crosswise

powder and the 3 tablespoons of olive oil.

•

1 medium red onion, thinly sliced

•

1 whole orange, thinly sliced

•

1 whole lemon, thinly sliced

•

1 or 2 small fennel bulb,

•

•

•

2 Lay the salmon diagonally on a very large rimmed baking sheet. Season the cavity of the salmon with salt and pepper.

Stuff the salmon with the tossed aromatics. Tie the salmon with kitchen string at 3 inch intervals.

cored and very thinly sliced

3 Rub the salmon all over with olive oil, season with salt and

2 tbsp pure ancho

pepper and sprinkle with the remaining 1 tablespoon of chile

chile powder

powder. Wrap the head and tail with foil if they touch the side

3 tbsp extra virgin olive oil,

of the oven. Roast the salmon on the bottom rack of the oven

plus more for rubbing

for about 1 hour, until thermometer inserted into the thickest

and serving

part registers 135°F to 140°F.

8 to 9 lbs whole wild salmon, scaled and cleaned

•

salt

•

freshly ground pepper

4 Remove the salmon from the oven and preheat the broiler.

Set the rack 6 inches from the heat source. Broil the salmon for about 3 minutes, until it is richly browned.

5 With 2 forks, carefully lift off the salmon skin from the top side and reserve. Lift the flesh from the top side of the salmon and transfer to a platter. Lift the skeletal bone from the salmon and discard.

6 Carefully pour off the pan juices into a bowl. Cut the second side of the salmon into sections and transfer to the platter.

Discard the aromatics. Serve the salmon with the pan juices, crispy skin and olive oil.

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Coho Salmon

with Crispy Skin in Mushroom and Miso Sauce A robust sauce and Chinese-style stir-fried vegetables complement the luxurious salmon. For delightfully crispy skin, sauté the fish skin-side down in a very hot pan. Add freshly cooked rice to the plate, and end with almond cookies and a mango and strawberry compote.

Ingredients

Directions 1 Cut the stems from the mushrooms and place in a large mea-

•

12 oz shiitake mushrooms

•

11/2 cup+1 tbsp canola oil

suring cup. Cut the caps into 1 or 2 inch pieces. Add enough of

•

1/2 cup chopped shallots

the cap pieces to the stems to measure 2 cups total. Reserve

or onion

the remaining chopped caps for the vegetables.

•

1 tbsp matchstick size slivers of fresh ginger

2 Heat 1 tablespoon of canola oil in a heavy, large saucepan over medium-high heat. Add the mushroom stems and caps

•

3 tbsp sherry

•

2 tbsp red miso

•

1 tbsp sherry wine vinegar

•

3 cups sliced bok choy

•

4 to 6 oz coho salmon fillets

3 Add the sherry and bring to a boil, scraping up browned bits.

•

coarse kosher salt

Add 3 cups of water and bring to a boil. Reduce the heat and

•

freshly ground pepper

simmer uncovered until reduced to 2 cups, about 15 minutes,

•

1 tsp Asian sesame oil

pressing on solids to extract liquid.

•

1 cup matchstick-size slivers of carrot

•

1 cup thinly sliced red onion

•

2 tsp minced peeled fresh ginger

•

and sauté until beginning to brown, about 4 minutes. Add the shallots and 1 tablespoon slivered ginger and cook until fragrant, stirring frequently, about 2 minutes.

4 Boil until reduced to 1/4 cup, about 8 minutes. Transfer the broth to a small bowl. Whisk the miso, vinegar and 1/4 cup of the canola oil into the sauce.

5 Cook the bok choy in a medium saucepan of boiling salted

1 tsp minced garlic or shal-

water 30 seconds to soften slightly. Drain well. Squeeze lightly

lot

to remove excess liquid.

6 Season the salmon with salt and pepper. Heat 2 tablespoons of the canola oil in a large, nonstick skillet over medium-high heat until almost smoking.

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7 Arrange the salmon skin-side down in the pan. Cook until the skin is golden and crisp, pressing occasionally with a spatula to flatten, about 7 minutes. Turn the fish over and cook until it is springy to the touch and just opaque in the center when cut into with a small, sharp knife, about 1 minute.

8 Meanwhile, heat the remaining 2 tablespoons of canola oil and the sesame oil in another large skillet over medium-high heat. Add the reserved chopped mushrooms and toss to coat with oil. Sprinkle with salt and pepper, and sautĂŠ until beginning to soften, about 3 minutes.

9 Add the carrots, sliced onion, minced ginger and garlic and stir-fry for 2 minutes. Add the bok choy and stir-fry until the vegetables are just crisp-tender, about 1 minute longer. Season to taste with salt and pepper.

10 Divide the vegetables among 4 warmed plates. Top with the salmon, skin-side up. Drizzle the sauce over and around the fish and serve.

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Seared Salmon in Spicy Coconut Indian Malabar Curry

Inspired by the cooking of the Malabar coast, this fish curry is tremendously flavorful, thanks to tamarind, coconut, garlic and ginger. Kingfish (a type of mackerel) is traditional, but this recipe calls for salmon, whose richness is delectable with the complex spices. Recipe by Anya Von Bremzen.

Ingredients

Directions

1/3 cup unsweetened

1 In a mini food processor, combine the shredded coconut,

shredded coconut

onion, garlic, serrano and ginger with the 1/3 cup coconut milk

•

1/4 cup minced onion

and process to a paste.

•

2 cloves garlic, minced

•

2 medium serrano chiles

•

11/2 tbsp minced fresh ginger

•

1/3 cup + 3/4 cup

•

2 In a large, deep skillet, heat the vegetable oil. Add the yellow mustard seeds and curry leaves and cook over moderately high heat until the seeds pop, about 1 minute.

unsweetened coconut milk

3 Add the coconut paste and cook over moderate heat, stirring,

•

3 tbsp vegetable oil

until fragrant, about 4 minutes.

•

1/2 tsp yellow mustard seeds

•

8 curry leaves

•

2 tsp ground fennel

•

1 tbsp ground coriander

•

1/4 tsp ground cardamom

5 Add the remaining 3/4 cup of coconut milk and the tamarind

•

1/4 tsp turmeric

paste, water, tomatoes and sugar. Bring to a simmer,

•

1/4 tsp cayenne pepper

scraping up any bits from the skillet. Simmer over low heat

•

1/4 tsp ground fenugreek

for 10 minutes.

•

1 tbsp tamarind concentrate

4 Add the ground fennel, coriander, cardamom, turmeric, cayenne and fenugreek and cook, stirring, until fragrant, about 2 minutes.

6 Add the cherry tomatoes to the sauce and simmer over moderate heat until just starting to soften, about 1 minute.

•

2/3 cup water

•

1/2 cup canned tomatoes

7 Season the salmon with salt, add it to the skillet and sim-

•

pinch of sugar

mer over moderate heat, stirring gently a few times, until just

•

15 cherry tomatoes, halved

cooked through, about 3 minutes.

•

21/4 lbs skinless salmon fillet, cut into 1" chunks

•

salt

•

cilantro leaves, for garnish

8 Sprinkle the curry with the cilantro leaves and serve.

07.

Squid “If you’re overfishing at the top of the food chain, and acidifying the ocean at the bottom you’re creating a squeeze that could conceivably collapse the whole system.” —Carl Safina, Conservationist and Writer

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Squid

For a Healthy Lifestyle with Low Mercury Content If you tend to think squid belongs in bait

3. Low Mercury Content

shops rather than kitchens, you might

In recent years, government agencies such as

reconsider. Calamari, another name for squid,

the Environmental Protection Agency have

is a good choice for your healthy lifestyle,

expressed concern over the rising mercury

whether you’re interested in losing weight

content in fish and seafood. Mercury gets into

or just making sure you give your body the

the oceans as the result of pollution. However,

nutrients it needs.

not all fish and seafood are the same when it

1. Calories and Fat

Plain, uncooked calamari is exceptionally low in calories and fat. Sushi squid, without any

comes to mercury. The EPA reports that squid is one of the best fish to eat, since it tends to contain very low amounts of mercury.

additives, has a mere 26 calories per ounce,

4. Sustainable choice

and less than half a gram of fat. However,

California market squid caught in California

if you don’t fancy raw calamari, be careful

with purse seines is a “Good Alternative.”

about cooking methods. Calamari is often

While management recognizes the need to

served fried, which makes it significantly less

conduct research on this species, this fishery

healthy. A 1 cup serving of breaded, deep-fried

lacks a stock assessment. Bycatch of other

squid has 205 calories and 15 percent of the

species is generally very low, but management

daily value for fat.

hasn’t fully addressed the fishery’s incidental

2. Protein, Vitamins and Minerals

Calamari is a good source of protien. An ounce of plain squid offers 4.4 grams of protein, or about 9 percent of the daily value. Protein is well known for its role in building healthy muscles, but is also important to dieters because it helps keep your appetite under control. Calamari provides essential vitamins and minerals. A mere 1 ounce provides 9 percent of the daily value for calcium, 6.1 percent of the daily value for vitamin B12, 2.8 percent of the daily value for zinc, and 2 percent of the daily value for vitamin C. The Epicurious Food Dictionary also reports squid is a good source of phosphorus.

catch of squid egg capsules. Even though several marine protected areas safeguard squid spawning grounds and specific waters are closed to fishing with attracting lights, there are no measures to reduce the fishery’s contact with seafloor habitat. As both predator and prey, squid play an important role in the marine food web, and efforts to assess the ecological impacts of this fishery are underway.

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Stuffed Squid with Herbed Breadcrumbs

In this flavorful, Italian-inspired dish, squid is simmered until tender, filled with crunchy homemade breadcrumbs, and spiced with garlic, sun-dried tomatoes and lots of fresh herbs. It's broiled until golden and crisp then served topped with chopped fresh tomatoes mixed with chives and extra-virgin olive oil. Recipe by Mario Batali.

Ingredients

Directions

•

11/2 lbs large cleaned squid

1 Separate the squid bodies and tentacles and refrigerate the

•

4 slices country-style

tentacles. Place the bodies in a large pot and cover with water.

white bread, crusts trimmed,

Bring to a boil, reduce the heat, cover partially and simmer

cut into 1" pieces

until tender, about 1 hour.

•

7 tbsp extra-virgin olive oil

•

1/3 cup finely chopped sun dried tomatoes

• •

2 cloves of garlic 1/2 cup chopped fresh Italian parsley

2 Meanwhile, place the bread in a food processor and process until medium-fine crumbs form. Heat a heavy large skillet over medium-high heat. Add 1 cup breadcrumbs and cook until crisp and beginning to brown, stirring frequently, about 6 minutes.

Transfer the crumbs to a bowl.

•

3 green onions, thinly sliced

3 Heat 3 tablespoons of oil in the same skillet over medium-

•

11/2 tbsp chopped

high heat. Add the sun dried tomatoes and garlic and sauté

fresh thyme

until the garlic starts to color, about 3 minutes. Add the

•

coarse kosher salt

toasted breadcrumbs and stir until well mixed. Remove the pan

•

freshly ground pepper

from the heat and let cool. Mix in the parsley, green onions

•

3 large plum tomatoes,

and thyme. Season the mixture to taste with salt and pepper.

seeded and cut into 1/4" pieces •

1/4 cup thinly sliced fresh chives

4 Combine the plum tomatoes, chives and 3 tablespoons of oil in a small bowl. Season to taste with salt and pepper. Drain the squid bodies and cool slightly. Stuff with the breadcrumb mixture. Preheat the broiler. Place the squid bodies and tentacles on a baking sheet or broiler pan. Brush with olive oil and sprinkle with salt and pepper.

5 Broil until beginning to brown and crisp, about 4 to 5 minutes on each side. Divide the squid among 4 warmed plates.

Spoon the tomato mixture over and serve immediately.

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Crispy Squid with Salt, Pepper and Lemon Aioli

Freshly made aioli is a great accompaniment to perfectly cooked spiced squid.

Try a combination of rings and pineapple cut squid for texture contrast. Cook just before serving to ensure the squid stays crisp and crunchy. A scattering of fresh mint and parsley at the end adds a beautiful fragrant freshness to the squid. Recipe by Mario Batali.

lemon aioli

squid

Ingredients •

2 lbs squid, cleaned and scored

•

2 egg whites, lightly whisked

•

1 cup tapioca or

Directions 1 Combine the flour, salt and pepper in a bowl.

2 Dip squid in egg white and toss in flour to coat. Dust several times to ensure the squid is well coated and dry.

potato flour

3 Heat oil in a large fry pan over medium high heat. Cook the

•

sea salt flakes

squid for 1 minute each side until golden and crisp.

•

cracked pepper

•

1 tbsp chopped parsley

•

1 tbsp chopped mint

5 In a small bowl, place mayonnaise, finely grated lemon zest, 1

•

olive oil for frying

to 2 tablespoons fresh lemon juice, Dijon mustard, and minced

•

lemon wedge to serve

•

1/2 cup mayonnaise

•

1 tsp grated lemon zest

6 Garnish with herbs and serve hot with lemon wedges and

•

1 to 2 tbsp fresh lemon juice

Lime Aioli on the side.

•

1 tsp dijon mustard

•

1 clove garlic, minced

•

kosher salt

•

freshly ground black pepper

4 Drain on paper towel.

garlic. Season with coarse salt and ground pepper. Stir to combine.

Chapter 07 01

81

Crab “Resilience is all about being able to overcome the unexpected.

Sustainability is about survival. The goal of resilience is to thrive.” —Jamais Cascio, Author and Futurist

08.

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Chapter 08

85

Crab

Boosts Mental Activity and Protects the Bone 1. Promotes Bone Health

4. Sustainable options

Following calcium, phosphorus is the most

Dungeness crab caught in California with

commonly found mineral in the human body,

pots is a “Good Alternative.” The stocks are

and is a crucial element in teeth and bones.

not overfished, but there are concerns about

Almost all crab meat is high in phosphorus

high fishing levels. The California fishery is

concentration, making it an important food

known to entangle humpback whales, but this

for people wanting to “bone up.”

is rare. While management was rated effective

2. Health Benefits

With its diverse range of nutrients, including copper, vitamin B2, selenium and omega-3 fatty acids, crab is a wonderful food for cogni-

overall, some areas need improvement. In addition, impacts on seafloor habitats are a low concern, but more information is needed about ecosystem impacts.

tion and the activity of your nervous system.

Red rock crab caught in California with

By strengthening myelin and protecting the

pots and Oregon with crab rings is a “Good

nervous system, while also reducing inflam-

Alternative.” The stocks haven’t been assessed

mation and plaque in neural pathways. Crab

in either state. Research and monitoring are

meat is noticeably high in omega-3 fatty acids

poor in California, and management effective-

This can reduce blood pressure, lower strain

ness is unknown in Oregon. In California,

on the heart, and prevent the development

bycatch of kellet’s whelk is a concern, but

of atherosclerosis. This can lessen your risk

regulations to reduce fishing on this species

of heart attack and stroke. There are many

have been implemented. Habitat impacts are

minerals and nutrients that can reduce

a moderate concern because these fisheries

inflammation throughout the body, including

can impact rocky reef habitats and fishermen

omega-3 fatty acids, copper and selenium,

aren’t required to document where they set

all of which is found in crab meat. If you

their pots.

suffer from arthritis, gout, or gastrointestinal inflammation issues, then heading to your nearest seafood spot might not be a bad idea!

Antioxidants can seek out and neutralize free radicals that can cause cellular mutation. Selenium is found in significant concentrations in crab meat, along with riboflavin, which also increases the production of antioxidants in the body.

Cook off the Hook

86

Dungeness Crab

Ravioli with a Fragrant Bouillon

In this elegant, special-occasion starter, delicate crab meat-filled ravioli combine with aromatic herbs and tiny mushrooms in a broth infused with the flavors of Southeast Asia. Follow this stunning dish with simply roasted fish.

Stone crab can also be used in this recipe. Recipe by Chef Michael Cimarusti.

bouillon

crab

Ingredients

Directions

1 large (2 lbs) cooked

1 Remove the crabmeat from the shells, reserving the shells

dungeness

for the bouillon. Place the meat in a small bowl, cover and

•

1 bunch green onions

refrigerate until needed.

•

2 lbs chicken legs

2 Cut the white part of the green onions from the green part.

•

coarse kosher salt

Thinly slice the lower 2 inches of the green part, place in a

•

1 lime

small bowl, cover and refrigerate. Reserve the white part for

•

1 orange

the bouillon.

•

2 kaffir lime leaves

•

1 small onion, peeled,

•

cut into quarters •

1 large shallot, peeled

3 Place the crab shells, chicken legs and a pinch of salt in a large pot. Add 2 quarts of water and bring to a gentle boil.

Skim off any particles and fat that rise to the surface.

1 large carrot,

4 Using a vegetable peeler, remove the peel (colored part

cut into 2" pieces

only) from the lime and orange and add the peel to the pot.

•

1 clove garlic

Add the white part of the green onions and all the remaining

•

1 lemongrass stalk,

ingredients for the bouillon. Cover partially and simmer slowly

cut into 1" pieces,

for 3 hours, skimming the surface occasionally.

•

or a 2" strip lemon peel •

1 cinnamon stick

•

1 whole star anise

•

15 black peppercorns

5 Strain the broth through a fine mesh sieve into a metal bowl. Season to taste with salt. Set the bowl in a larger bowl filled with ice and water and chill quickly. (The broth can be prepared 1 day ahead. Cover and refrigerate.) continued on the next page..

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ravioli

Chapter 08

•

4 oz ground fatty pork

6 Combine the crabmeat, pork and egg yolk in a medium bowl

•

1 egg yolk

and combine with a fork. Mix in half the sliced green onions,

•

1 tbsp minced, peeled

the ginger, shallot, garlic, mint, cilantro, salt, lime and orange

fresh ginger

zest and white pepper.

•

1 shallot, minced

•

1 clove garlic, minced

•

2 tsp minced fresh mint

•

2 tsp minced fresh cilantro

•

1 tsp coarse kosher salt

•

3/4 tsp grated lime zest

•

1/4 tsp grated orange zest

•

1/8 tsp ground white pepper

•

all-purpose flour

•

garnish

89

•

7 Dust a large baking sheet with flour. Place 4 gyoza wrappers on a work surface. Place 1 teaspoon crabmeat mixture in the center of each wrapper. Dip a finger in a bowl of cold water and then spread the water around the edges of the wrappers.

Fold the wrapper in half, enclosing the filling; press the edges together to seal. Transfer to the prepared baking sheet. Dry the work surface and then repeat with the remaining wrappers and filling.

1, 10oz package

8 Bring a large pot of salted water and a kettle of unsalted

gyōza/potsticker wrappers

water to a boil. Bring the bouillon to a simmer in a medium

1 small carrot, peeled, thinly sliced into rounds

saucepan; remove from the heat and cover to keep hot.

9 Pour the water from the kettle into 4 shallow bowls to heat

•

1 small onion, thinly sliced

them. Add the sliced carrots and 32 ravioli to the pot of salted

•

31/2 oz package buna-

water. Boil gently until the ravioli are tender and the filling is

shimeji (brown beech)

cooked through, about 4 minutes. Check by removing 1 ravioli

mushrooms, bunapi-shimeji

and cutting into the center.

(white beech) mushrooms, or enoki mushrooms, cut into 1" long pieces •

20 fresh mint leaves

•

12 fresh cilantro leaves

•

12 small, fresh basil leaves,

Notes from the Chef •

mushrooms can be found in many grocery stores and in Asian markets.

•

preferably thai basil •

1 red jalapeno, thinly sliced with seeds

Lemongrass, star anise, gyoza wrappers and buna-shimeji

Citrusy and floral, kaffir lime leaves are sold frozen in Asian markets or Indian stores.

•

Stone crab claws will also work in this recipe; replace the Dungeness crab with an equal weight of stone crab.

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90

Dungeness Crab

with Garlic Cellophane Noodles

One of the signature dishes of San Francisco’s popular restaurant, The Slanted Door, this delicate medley of light cellophane noodles and plump chunks of crab highlights the full flavors of Vietnamese cooking. “It’s one of those classic, homey dishes, It’s savory and light one of those dishes that kind of hits the spot.” Recipe is by Charles Phan.

Ingredients •

Directions

4 oz package dried

This is a quick cooking dish, so have your ingredients ready to

cellophane noodles(also

go in advance.

called mung bean noodles, mung bean threads, crystal noodles or glass noodles)

1 Soak the noodles in very hot water for 2 to 3 minutes, then drain. Keep aside in a cool space.

•

2 tbsp canola oil

2 Heat a wok or large skillet on high heat. Add the oil and heat

•

2 tsp minced garlic

until it begins to smoke. Add the garlic and crab and then Cook

•

1/2 cup picked dungeness

for about 30 seconds, carefully tossing and stirring to mix the

crab meat

ingredients together.

•

1/4 cup green onion, diced into 1/4" pieces

3 Add the noodles and stir to mix all the ingredients. Continue to toss and stir, adding the fish sauce and oyster sauce.

•

11/2 tbsp fish sauce

•

2 tbsp oyster sauce

4 Add the sesame oil and green onion and combine well with

•

1/2 tbsp sesame oil

the other ingredients. Garnish with cilantro if desired and

•

3–4 sprigs cilantro leaves

serve immediately.

for garnish

Notes from the Chef •

Cellophane noodles, fish sauce and oyster sauce can be found in many supermarkets as well as in Asian markets.

•

Don’t put too much food in the wok at one time. If you overcrowd the wok you’ll get too much steam and your food will be soggy. Cook in small batches.

•

Don’t over-soak the noodles or they will break into pieces when you add them to the stir fry.

Chapter 08

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09.

Catfish “My main issue is sustainability of the Earth, and protection of those animals and people who dwell here.” —Lynda Resnick, Entrepreneur and Businesswoman

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Catfish

Healthy Fatty Acids and Low Calorie Count 1. Low in Calories and Fat

3. Low Mercury Content

A 3-oz. serving of catfish introduces 122

Almost all fish contains mercury, a contami-

calories and 6.1 g of fat into your diet. The

nant that may impact your nervous system,

low amount of calories in this fish make it

but you may safely eat catfish unless the

a popular choice for a healthy meal plan –

waters in which it is caught are particularly

women generally require approximately 300 to

high in mercury. The Environmental Protec-

500 calories per meal, and men need around

tion Agency lists catfish as one of the mostly

400 to 600 calories, so it fits in well and

commonly consumed, low-mercury fish.

allows you to serve several healthy side dishes

Despite this, limiting your consumption of

with it. The fat content is also relatively low,

fish to 12 oz. per week is recommended to

and little of it is saturated fat -- 2 g. Avoid

decrease your exposure. This is especially

consuming more than 16 to 22 g of saturated

important if you are pregnant, since high

fat per day; too much in your diet can trigger

levels of mercury may harm your fetus.

health problems.

4. Sustainable choice

2. Provides Complete Protein

Blue catfish caught in the U.S. Chesapeake Bay

The 15.6 g of protein in a serving of catfish

is a “Best Choice.” Blue catfish is an invasive

provides you with all of the amino acids your

species that’s adversely affecting native spe-

body needs. This high-quality, complete

cies through predation and resource competi-

protein helps your body build lean muscle

tion, and fishery managers are working to

mass, and it also helps improve the effective-

reduce and prevent it from spreading further.

ness of your immune function. You may also rely on protein to provide energy, especially if your body has used all of the carbohydrates you have eaten for fuel.

Channel catfish farmed in the US in ponds is a “Best Choice.” US catfish farms are usually sited on old agricultural lands in shallow ponds, and they can have beneficial effects

Eating catfish is a tasty way to boost your

by functioning as artificial wetlands. Catfish

intake of omega-3 and omega-6 fatty acids.

farmed worldwide in recirculating aquaculture

One serving of this fish provides 220 mg of

systems is a “Best Choice” because these

omega-3 fatty acids and 875 mg of omega-6.

systems often have less effluent, disease,

You will not find federal guidelines on the

escapes and habitat impacts than other

consumption of these fatty acids, although

aquaculture systems.

the American Heart Association suggests including fish in your diet several times each week to increase the amount of fatty acids you eat. Both of these nutrients play a part in heart and cognitive health.

Chapter 09

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Chapter 09

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Spiced Catfish

Tacos with Picked Shallots and Chipotle Crema

Chef Nathan Lyon improves upon the traditional seafood taco by pairing seasoned catfish with avocado, cabbage, pickled shallots and a dollop of chipotle crema. Finish with cilantro and a squeeze of fresh lime for a light and flavorful dish.

pickled shallots

Ingredients 8 corn tortillas

1 Place shallots in a medium bowl. Heat water, sugar and salt

•

2 avocado, pitted and sliced

together in a small saucepan until sugar and salt are dissolved.

•

1/2 cup shredded purple

Pour over shallots and add vinegar. Stir together. Let sit until

cabbage

taco time!

•

1 cup fresh cilantro leaves

•

2 limes, quartered

•

6 tbsp water

•

2 tbsp granulated sugar

•

1/4 tsp kosher salt

•

1/4 lb shallots, peeled and cut into 1/8" slices

crema

•

catfish

Directions

•

2 Combine all chipotle crema ingredients together in a small bowl. Mix well.

3 Remove catfish from the refrigerator and pat dry with paper towels. Mix the cumin, coriander, salt and pepper together in a small bowl. Evenly coat the catfish with the spice rub on all sides. Discard any excess spice rub.

1/2 cup + 2 tbsp distilled

4 Place 1 tablespoon of butter in a large sauté pan over medi-

white vinegar

um-high heat. Heat until the butter bubbles up, turns brown and perhaps even smokes, approximately 2 minutes.

•

1/4 cup organic sour cream

•

11/2 tsp adobo sauce

5 Swirl the pan so the butter coats the bottom of the pan. Coat

•

1/8 tsp kosher salt

the catfish with the spice rub on all sides. Discard any excess

•

3 catfish fillets (2lbs)

•

2 tsp ground cumin

5 Gently add three of the catfish fillets to the pan. Cook for 2

•

2 tsp ground coriander

minutes. Flip and cook for an additional 2 minutes.

•

11/2 tsp kosher salt

spice rub.

6 Remove fillets from pan and transfer to a paper towel lined sheet tray or plate. Wipe the pan clean with a paper towel and repeat the process with the remaining fish. Flake the fish into bite-sized pieces.

7 Smear a dollop of chipotle crema on a corn tortilla. Top with a few slices of avocado. Add some catfish, cabbage, pickled shallot and cilantro. Finish with a squeeze of fresh lime.

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Poached Catfish

in Citrus and Confetti Salad

This recipe infuses mild catfish with zesty citrus. While poaching mild-flavored catfish in orange juice will help infuse this dish with a citrus fragrance, it’s actually the orange zest that provides an intensely aromatic character.

Ingredients •

1 Fill a medium pot halfway with water and bring to a boil. Add

rinsed and ends trimmed

beans, reduce heat to medium and simmer for 5 minutes.

•

1 ear corn, shucked

•

1 lb roma tomatoes, chopped

• •

Directions

1/2 lb green beans,

2 oranges, freshly squeezed 4, 3 oz boneless, skinless

2 Meanwhile, prepare a large bowl with cool water. Immediately drain beans and submerge in cool water for 2 minutes.

Drain again, then cut beans into 1 inch long pieces. Place in a separate large mixing bowl.

catfish fillets, rinsed and

3 Rinse pot and again fill halfway with water, bring to a boil.

patted dry

Add corn and cook for 3 minutes.

•

1 tsp extra virgin olive oil

•

1/2 tsp sea salt

4 Fill a bowl with cool water. Immediately drain corn and submerge in cool water for 2 minutes. Drain again, then use a sharp knife to cut kernels off of cob and into bowl with beans.

Add tomatoes, oil and salt, then toss and set aside.

5 Zest 1 orange and set zest aside. Squeeze juice from both oranges into a large nonstick skillet.

6 Heat juice for 1 minute on medium, then gently slide catfish into skillet.

7 Reduce heat to medium-low and poach catfish, covered, for 7 minutes or until flesh flakes cleanly with a fork. Using a slotted spatula, gently remove catfish.

8 Add 1 catfish fillet and about 11/2 cups confetti salad to each of 4 plates. Garnish catfish with orange zest and serve.

Chapter 09

99

Sea Bream “Fish farming, even with conventional techniques, changes fish within a few generations from an animal like a wild buffalo or a wildebeest to the equivalent of a domestic cow.” —Charles Clover

10.

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Chapter 10

103

Sea Bream

Lowers Bad Cholesterol and Full of Nutrients 1. Health Benefits

In all fisheries, black seabream is caught with

Sea Bream contains Selenium which enhances

other species that are being over fished, and

your immune system. It also contains Vitamin

there’s some potential for common dolphins

B12 which is known to protect against heart

to be caught in the French mid water trawl

diseases and cancer. They also are rich in

fishery. The status of black seabream stocks

minerals such as Niacin and Phosphorus

is unknown, but there’s no indication that

which allow your cells to energize and protect

they’re over fished.

your body against cancer. The Phosphorus also allows the cells to energize and maintain the chemical balance of your body. Sea Bream is also rich in Vitamin B6 which helps with the immune system and look after your heart.

Sea Bream lowers LDL (bad) cholesterol, is abundant in heart-healthy omega-3 essential fatty acids, improves the function of the heart, arteries and veins, raises HDL (good) cholesterol, lowers blood pressure, can reduce the risk of developing muscular degeneration by 50 percent, reduces the accumulation of fat in the body, protects against colon, breast and prostate cancer, improves brain function, deals with symptoms of inflammation, slows down aging symptoms, and helps uplift the mood (antidepressant).

2. Sustainable options

Gilthead bream farmed worldwide in recirculating aquaculture systems is a “Best Choice” because these systems often have less effluent, disease, escapes and habitat impacts than other aquaculture systems.

Gilthead bream farmed in the Mediterranean Sea in net pens is a “Good Alternative” While most environmental impacts (or the risk of impacts) are moderate, no information was made available regarding how much and how often antibiotics are used in production

3. Avoid

Black seabream caught in France and the UK with bottom trawls is on the “Avoid” list. The catch of Atlantic cod and European sea bass, two species that are being over fished, is a serious concern. The management concerns noted above apply to the bottom trawl fisheries, and these fishing methods have a moderate to high impact on sea floor habitat.

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Baked Sea Bream with Mint and Parsley on Onion and Tomato

A whole fish cooked in one piece is ideal to stuff with herbs, vegetables or spices.

Be it baked in the oven or on the grill, the meat doesn’t dry out and absorbs all the strong aromas. Recipe by “Eat in my Kitchen”, Meike.

Ingredients

Directions

•

16 oz whole sea bream

1 Set the oven to 390°F and brush the bottom of a

•

1 small onion,

baking dish with olive oil.

cut into thin slices, •

1 medium sized tomato, 1/2 diced and 1/2 cut into thin slices

2 Spread half of the onions and garlic and the sliced tomatoes in the baking dish.

3 Season the fish with salt and pepper on the inside and stuff

•

1 clove of garlic, sliced

it with the parsley, 3 mint leaves, the diced tomatoes and half

•

2 cloves of parsley

of the onions and garlic.

•

4 big leaves mint

•

white wine, around a glass

•

olive oil

•

course salt

•

black pepper

4 Lay the fish on top of the vegetables, cover with a little olive oil, season with salt and pepper and put 1 mint leaf on top.

Cover the bottom of the baking dish with white wine and bake for 20 minutes until the fish is cooked through and you can lift the fillets off the bones.

5 Serve with ciabatta bread or potatoes.

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Chapter 10

107

Sea Bream

with Violet Potato Puree and Roasted Heirloom Carrots

The look is just so rustic and Mediterranean. The fennel, dill, garlic & lemon slices with olive oil, Maldon sea salt and freshly cracked pepper were the perfect seasonings. So simple, so good. The dill infused wonderfully while the fennel is always an excellent accompaniment with fish. Recipe from Noni's Place.

asian slaw

roasted carrots

fish

Ingredients •

Directions

1 whole fish of your choice

1 Preheat the oven to 400°F. Place the fish on a parchment

cleaned & butterflied (sea

lined baking tray. Season generously inside & outside (both

bass or sea bream)

sides) with salt and pepper. Stuff the inside of the fish with

•

2 tbsp Maldon sea salt

the dill, fennel, garlic, and lemon till completely full. Drizzle

•

1 tbsp cracked black pepper

the inside & outside generously with olive oil.

•

1 fennel bulb, sliced thinly

•

1 lemon, sliced

•

3 cloves garlic, sliced

3 In a preheated oven (400°F) roast the carrots for about

•

handful of dill

35–40 minutes until they are soft and caramelized.

•

olive oil

•

6 carrots of your choice

•

3 cloves garlic (unpeeled)

•

6 cloves thyme

•

salt

•

pepper to season

6 Process until just smooth (don’t over mix). Season with salt

•

1 tbsp red wine vinegar

and pepper to your liking. Garnish with snipped chives.

•

olive oil to drizzle

•

7 violet potatoes peeled & cut into small cubes

•

3 tbsp butter

•

3 tbsp soft goat cheese

•

1/2 cup creme fraiche

•

1 cloves garlic

•

chives

2 Cook in the oven for about 20 minutes.

4 Bring a pot of water to the boil and add the potatoes. Cook until fork soft for about 7–10 minutes.

5 Drain and transfer to a food processor and add the garlic, butter, goat cheese and creme fraiche.

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Black Sea Bream

Roasted Whole with Chinese Scallions

A whole fish, representing abundance, is almost always included on the celebratory Chinese table. Ours is flavored only lightly, with ginger and scallions, so as not to overpower the fresh taste of the fish. We developed an oven-steaming method to free up space on your stove top for soup and stir-fries. Recipe by Annie and Loren Root.

Ingredients •

1 whole local sea bream or snapper (21/2 – 4lb)

•

1 lemon, thinly sliced

•

fresh herbs of your choice,

•

Directions 1 Preheat oven to 400°F. 2 Season the fish inside & out generously with salt & pepper.

Stuff the fish with a few slices of lemon and some fresh herbs.

such as thyme, parsley,

3 Toss the peeled onions whole with extra-virgin olive oil,

lemon thyme, bay leaf,

picked thyme, and salt & pepper in a small bowl. Spread the

cilantro

onions in a large oven-safe pan or baking dish (large enough to

1/2 lb pearl onions

fit the fish later).

(or Chinese scallions)

4 Roast the onions for about 10 mins.

•

2 sprigs thyme, picked

•

extra virgin olive oil

5 Take the onions out, place the fish on top of the onions, and

•

kosher salt

drizzle the fish with extra-virgin olive oil.

•

black pepper, to taste

6 Line a few extra lemon slices on top of the fish (optional).

Roast the fish for 15–30 minutes, depending on the size of your fish. You'll know it's done when a metal skewer inserted to the thickest part of the fish for 5 seconds feels warm on your upper lip.

Chapter 10

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11.

Clams “When sustainability is viewed as being a matter of survival for your business, I believe you can create massive change.” —Cameron Sinclair, Architecture for Humanity

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Cook off the Hook

Clam

High in Iron and a Good Mineral Source Clams are surprisingly high in iron. So high,

4. Sustainable choice

in fact, that T-bone steaks and beef liver

Chinese razor clams farmed worldwide in

don’t compare. A three-ounce serving of

hatcheries or raceways are a “Best Choice.”

cooked clams, or about nine small clams,

Clam aquaculture is considered a highly

has about 24 milligrams of iron. That’s more

sustainable practice because the environ-

iron than recommended each day for most

mental impacts of farming plankton-filtering

adults (iron RDA is 18 milligrams per day for

species are minimal.

pre-menopausal women and eight milligrams per day for adult men and post-menopausal women.) Some individuals, especially women, have a difficult time getting enough iron each day, resulting in anemia if not treated. If you suffer from low iron, eating clams occasionally will help maintain your iron stores. On the other hand, some individuals absorb too much iron or get too much iron from the foods they eat. For these people, eating clams often may be a problem. The minerals in clams doesn’t stop with iron. Clams are a good source of phosphorus, potassium, zinc, copper,

Geoduck clams caught in Washington and British Columbia, Canada, with stingers are a “Best Choice.” Wild populations are healthy, and the fisheries are managed well. Geoduck clams are harvested with handheld water jets that have minimal impacts. The environmental impacts of farming plankton-filtering species are typically very low. However, there’s a heavy reliance on plastic tubing to protect growing geoduck clams, and a better understanding of the ecosystem impacts of this practice is needed.

manganese and selenium, as well.

Atlantic surf clams caught in the US Atlantic

1. Vitamins and minerals

Ocean with hydraulic clam dredges are a

Clams are high are high in many vitamins and minerals including selenium, manganese, vitamin C, B12, copper, phosphorus, and riboflavin. Clams have an Amino Acid Score of 106, indicating that it is a complete/high quality protein, essential for building and repairing muscles and tissue. High levels of B 12 are also present in clams. B12 is another vitamin that is needed for making DNA and maintaining nerve function. If you have a B12 deficiency, you can develop megaloblastic anemia which can make you feel tired and weak. Often you find Iron and B12 deficiencies with similar side effects.

“Good Alternative.” The population is healthy, and bycatch of other species is very low.

However, this fishing method has major impacts on seafloor habitat and marine life.

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Chapter 11

115

Clam Chowder with Bacon in New England Style

Manhattan clam chowder has nothing on New England clam “chowda.” If using fresh clams, discard any clams that are already partly opened before steaming or ones that do not open after steaming as they are already dead and likely have gone bad. Recipe by Kylie Mazon.

Ingredients •

Directions

3 lbs little neck clams,

1 Heat a large pot over medium-high heat. Bring 3 cups of

scrubbed

water to the boil, add the clams and cover the pot.

•

2 tbsp unsalted butter

•

6 oz bacon, sliced into strips

•

3 cloves of garlic, minced

•

1 medium yellow onion,

2 Cook until the clams have all opened, about 8 minutes.

Remove the pot from the heat and set a fine mesh strainer over a medium bowl.

finely diced

3 Pour the clams through the strainer and reserve the cooking

•

½ cup finely diced celery

liquid. Once the clams have cooled, remove the meat from the

•

3 tbsp all purpose flour

shells, and discard the shells. Chop the clams and set aside.

•

2 cups chicken stock

•

2 cups heavy cream

•

2 bay leaves

•

1 lb idaho potatoes, peeled and cut

4 Melt the butter in a large pot over medium heat. Cook the bacon strips until the fat is rendered and the bacon is crispy, about 3 to 5 minutes. Add the garlic, onion and celery, then sauté until the onion is translucent, stirring often. Whisk in the flour to distribute evenly, creating a roux.

•

fresh thyme

•

¼ tsp worcestershire

5 Add the chicken stock, 2 cups of the reserved cooking liquid,

•

coarse salt

cream, bay leaves, potatoes, and thyme. Stir to combine and

•

black pepper

bring to a simmer for about 30 minutes, continuing to stir

•

1 tbsp fresh chives, chopped

occasionally, until the potatoes are tender.

6 Discard the bay leaves and sprig of thyme. Add the clams to the broth, then stir in the Worcestershire. Season to taste with salt and pepper.

Note from the Chef •

If fresh clams are unavailable or if you are in a rush, substitute 2 (5 ounce) cans of chopped clams. Drain the canned clams and reserve the juice to use in the broth for the soup.

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Clam Broth

with Ginger and Turmeric Root This clam broth is all about color and flavor. Fresh ginger and turmeric root with Pernod Classic give it a bold and powerful punch. All you need is a piece of good sourdough baguette to soak all of that goodness. Ginger and turmeric give this broth a bold flavor and a bright saffron orange tinge, while the Pernod adds a gentle sweetness and a hint of salt. A recipe by Nik Sharma.

Ingredients

Directions

•

1 tbsp ghee

1 Heat the ghee in a large thick-bottomed stockpot on

•

2" piece turmeric root,

medium-high heat. When the ghee is melted and hot, add the

peeled and julienned

turmeric, ginger, onion, cloves and peppercorn and cook for

2" piece ginger root, peeled

about 3 to 4 minutes until the onions start to get translucent.

•

and julienned

2 Add the lemon quarters and salt and cook for one additional

•

1/4 cup white onion, minced

•

5 whole cloves

•

10 whole peppercorns

3 Pour in the broth, the wine and increase the heat to high

•

1 large lemon, quartered

to bring the contents of the stockpot to a boil, reduce heat to

•

1 tsp sea salt

medium high and add the clams and cover the stockpot with

•

2 cups chicken broth

the lid.

•

2 cups white wine

•

2 lbs clams, washed and cleaned for any sand/grit

•

1 cup cherry tomatoes, halved

minute.

4 Cook for about 10 minutes until the clams open up. Discard any unopened clams. Add the cherry tomatoes and the Pernod and cook for another 3 to 4 minutes. Garnish with the cilantro and chili flakes. Serve hot.

•

1/4 cup pernod classic

Notes from the Chef

•

1 tbsp fresh whole

•

cilantro leaves •

1/2 tsp dried red chili flakes

You can easily substitute mussels for clams in this broth recipe.

•

Stick with fresh younger turmeric and ginger root for a more flavorful and colorful broth.

•

Use fresh and good quality clams in this recipe, you need to scrub the sand and grit off the shells in cold running tap water with a small brush until clean.

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Chapter 11

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Manila Clams in Spicy Tomato Sauce

with Sausage and White Beans Accompany these flavorful braised clams with toasted baguette slices to soak up the spicy sauce, follow with a romaine salad, and then amaretto cookies and orange slices sprinkled with brown sugar and cinnamon. Remove the clams from plastic bags as soon as you get them. Transfer them to a bowl, cover with a damp towel and store in the coldest part of the refrigerator. This recipe is by Carla Hall.

Ingredients

Directions

•

3 tbsp olive oil

1 Heat 1 tablespoon of the oil in a heavy, large pot or deep

•

10 lbs spicy Italian sausage

skillet over medium heat. Add the sausage and cook until

•

3 cloves garlic, thinly wsliced

brown, crumbling into small pieces with the back of a fork,

•

1 large onion, halved and

about 5 minutes. Transfer the sausage to a plate.

thinly sliced •

1/2 tsp dried red pepper flakes

• •

•

1/2 cup dry white wine

2 Heat the remaining 2 tablespoons of oil in the same pan, add the garlic and onion, and sauté until the onion is translucent, about 4 minutes. Stir in the pepper flakes.

14 1/2 oz can fire-roasted

3 Add the wine and boil until reduced by half, stirring up any

diced tomatoes with juices

browned bits.

15 oz can cannellini beans, rinsed

•

1 cup chicken broth

•

2 lbs Manila clams

•

coarse kosher salt

•

freshly ground pepper

•

1/3 cup minced fresh Italian parsley

4 Add the tomatoes, beans and broth to the pan and bring to a boil. Add the clams and sausage. Cover and boil until the clams open, shaking the pan occasionally, about 4 minutes.

Season the sauce to taste with salt and pepper and then divide the clams and sauce between 4 bowls, discarding any clams that don’t open. Sprinkle with parsley and serve.

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Mussel or Clam

Soup with Spicy Chorizo Sausage

Mussels (or clams) can be grown with very little environmental impact, so are a very sustainable seafood. This Mediterranean-inspired soup is served in a brothy liquid with plenty of chorizo is by Steve Corry.

mussels

Ingredients 1/2 cup dry white wine

1 In a large, heavy pot, bring the wine with the shallots to a

•

1 tbsp finely minced shallots

boil. Add the mussels, cover and cook over high heat until they

•

3 lbs mussels, scrubbed and

open, about 5 minutes.

chorizo soup

debearded •

2 tbsp extra virgin olive oil

•

5 lbs dry chorizo, diced

•

2 medium carrots, diced

•

2 medium leeks, white and tender greens parts only

2 Strain the cooking liquid into a large bowl and reserve.

Remove the mussels from their shells, reserving some unshelled for garnish, if desired.

3 In the large pot, heat the olive oil. Add the chorizo, carrots, leeks and onion; cook over moderate heat, stirring occasionally, until the vegetables are softened, about 8 minutes.

•

1 small onion, diced

•

2 cloves of garlic, minced

4 Spoon off all but 3 tablespoons of the fat. Add the garlic,

•

1 large plum tomato,

diced tomato and saffron and cook over moderate heat until

finely diced

fragrant, about 4 minutes.

•

3 cups low-sodium fish stock, clam juice or chicken broth

garnish

Directions

•

•

1/2 cup heavy cream

•

1/4 tsp saffron threads,

5 Add the fish stock and reserved mussel cooking liquid and bring to a boil. Simmer the soup over low heat for 30 minutes.

6 Add the cream to the soup and simmer over moderately high heat for 3 minutes. Season with salt and pepper.

crumbled

7 Add the mussels and the thyme and simmer just until the

•

1/2 cup heavy cream

mussels are heated through, about 1 minute.

•

salt

•

freshly ground white pepper

•

1 tsp chopped thyme

8 Ladle the soup into bowls, garnish with the mussel shells and serve hot.

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Chapter 11

123

Clam and Lobster

Boil with Sichuan Peppers and Butter Sauce

The thing about these boils is you can customize it in any way you want. You can see these with no spice — just some old bay seasoning or even just salt and pepper. You can add sausages, which is a classic and a must for some. You can use potatoes or not. You can just have a butter sauce for dipping, or use no sauce at all. This recipe used clams and lobsters, but you can easily imagine crabs and shrimp, or shrimp and crawfish. Play around with it, do what you prefer. Recipe by Betty Liu.

boil

Ingredients •

•

1 Fill a large stock pot, large enough to fit your lobsters, with

(or equivalent in crabs)

water. Bring to a boil and liberally salt water and add season-

1/2 lb clam

ings.

(or equivalent in shrimp) •

5 ear corns, shucked and halved

2 Add ginger, garlic, onion, and scallions into the water.

Simmer for 5–10 minutes. Meanwhile, you can start sauce

•

½ lb small potatos

3 Melt butter, add in garlic till aromatic, then add in

•

2 medium-sized onions,

seasoning ,simmer on low for another 5 minutes.

quartered • •

3 slices fresh ginger

4 Cook lobsters for 11 minutes

2 stalks scallion,

5 Tie clams very loosely with cheese cloth. This is to prevent

roughly chopped

clam meat from sinking to the bottom of the pot. When there

•

4 to 5 dried chiles (optional)

are 7 minutes left to lobster, add in clams watch to see when

•

2 tbsp sichuan peppercorn

they open up.

•

2½ tbsp gochugaru

•

2 heads garlic, the point part sliced off

gochugaru-butter sauce

Directions

3 live lobsters

•

1½ sticks butter

•

2 tsp gochugaru (korean chile flakes)

•

1 tsp brown sugar

•

1 tsp paprika

•

1 tsp cayenne pepper

6 Remove lobster. Cool lobster for 10 minutes. of the pot.

7 Add in potatoes and cook for 5 minutes, then add corn and boil another 5 minutes, and remove potatoes when fork tender. Drain the rest of the items in the pot, and dump onto newspaper or disposable plastic cloth

Mussels “The first rule of sustainability is to align with natural forces, or at least not try to defy them.” —Paul Hawken, Environmentalist

12.

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Chapter 12

127

Mussels

Healthy and Versatile in the kitchen 1. Calories, Protein and Fat

4. Sustainable options

Each 6 ounce serving of steamed mussels

California mussels farmed worldwide on the

(approximately 20 mussels), contains 292

seafloor or in suspended systems are a “Best

calories, or approximately 15 percent of your

Choice.” Mussel aquaculture is considered

daily allowance on a 2,000-calorie diet. Each

a highly sustainable practice because the

6-ounce serving of steamed mussels also

environmental impacts of farming plankton-

contains 7.6 grams of fat, which accounts for

filtering species are minimal.

23 percent of the calorie content. Of this, just 1.4 grams come from harmful saturated fat.

Blue mussels caught in Maine, New York and Rhode Island with dredges or rakes are a

2. Selenium and Manganese

“Good Alternative.” In Maine where most blue

Mussels boast an impressive mineral content.

mussels are caught, fishery managers report

6 ounces of steamed mussels has 152.3

population declines. In New York and Rhode

micrograms of selenium, while boosting your

Island, fishing levels are low, so abundance is

manganese intake by 11.6 milligrams. This

assumed to be high.

meets your entire selenium and manganese requirements for the day. The manganese that’s abundant in mussels helps your body synthesize sex hormones, regulates your blood sugar levels and controls blood clotting.

The selenium in mussels maintains healthy immune function, and acts as an antioxidant to fight cellular damage.

3. Vitamins B-12 and C

Include mussels in your diet and you’ll boost your vitamin consumption, particularly your intake of vitamins B12 and C. Vitamin B12 aids in mood regulation, plays a role in nerve communication and helps your body utilize iron. The vitamin C in mussels helps strengthen a range of tissues, your ligaments and tendons, and maintains healthy teeth.

Chilean mussels farmed worldwide on the seafloor or in suspended systems are a “Best Choice.” Mussel aquaculture is considered a highly sustainable practice because the environmental impacts of farming planktonfiltering species are minimal.

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Black Mussels with Spiced Coconut Curry

Mussels are cheap, delicious and relatively fun to eat: saline, mild and plump little bites. They are also extremely easy to cook, especially if they’ve been farmed (most mussels you find in markets have been). Just give them a good rinse, and they are ready to go. Here the treatment heads in the general direction of Thailand, offering a sauce of coconut milk and garlic that perfectly frames the sweetness of the meat. Recipe by Gaby Cesar.

Ingredients •

3 lbs black mussels, rinsed well

•

2 tbsp coconut oil

•

1/2 yellow onion, thinly sliced

•

1 red bell pepper, thinly sliced

Directions 1 Clean the mussels and remove the beard.

2 In a large skillet, heat the coconut oil over medium high heat. Add the onions and red bell pepper and sauté for 1 minute. Add the garlic, red pepper flakes and ginger and sauté

for 30 seconds more.

•

3 cloves garlic, sliced

3 Add the curry paste to the mixture and stir to combine.

•

1 tsp red pepper flakes

Add the coconut milk and fish sauce to the mixture and bring

•

1" fresh ginger,

the curry to a simmer and cook for 5 minutes.

peeled and roughly chopped

4 Add the mussels to the skillet and cover. Shake the pan

•

4 tbsp green curry paste

•

14 oz can coconut milk

•

1 tbsp fish sauce

•

2 limes; 1 juiced,

5 Squeeze the lime over the mussels and transfer to serving

the other cut into wedges

bowls and serve alongside grilled bread to mop up the excess

fresh cilantro

sauce. Serve with extra lime wedges and fresh cilantro.

•

occasionally and cook for 4–5 minutes until the mussels have all opened. Discard any mussels that didn’t open.

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Spicy Mussels

with White Wine and Spanish Chorizo

This highly-spiced dish is a fun departure for those accustomed to mussels steamed with white wine and herbs. While the dish has bold flavor, it’s a mellow and balanced combination, well suited to the briny sweetness of the shellfish.

Serve with lots of crusty bread to soak up the savory juices. Sweet paprika can replace the smoked paprika and pepperoni can substitute for the chorizo sausage for a milder dish. This recipe is by Barton Seaver.

Ingredients

Directions

•

2 tsp fennel seeds

1 Grind the fennel seeds in a mortar with a pestle or in a spice

•

1/2 cup canola oil

mill. Place in a blender or food processor. Add the oil, shallot,

•

1 shallot, peeled

garlic, paprika and coriander. Process until the mixture is

•

4 cloves garlic, peeled

ground and paste-like.

•

1 tbsp sweet smoked paprika

•

2 tsp ground coriander

•

4 lbs mussels, scrubbed, debearded and patted dry, discard any that won't close

•

³/4 cup white wine

•

4 oz dried Spanish chorizo,

2 Transfer the spice mixture to a heavy large pot. Cook over medium-low heat until the garlic and shallots no longer smell raw, stirring frequently, about 4 minutes. Add the mussels and cook without stirring until the shells on the bottom begin to open, about 3 minutes. Add the wine and then cover the pan, to increase the heat to medium-high and cook until the mussels open, about 4 minutes.

thinly sliced

3 Add the chorizo and butter, reduce the heat to medium and

•

3 tbsp butter

cook until the butter is incorporated. Season the sauce with

•

coarse kosher salt

salt if desired. Toss the mussels in the sauce. Divide the mussels

•

toasted crusty bread

and sauce among 4 shallow bowls, discarding any that did not open. Serve with the toasted bread.

Notes from the Chef •

Mussels are cooked through when they open; discard any that do not open.

•

Pimentón dulce, sweet smoked Spanish paprika and Spanish dried chorizo (spicy pork sausage) can be found in some supermarkets and specialty foods stores.

Chapter 12

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13.

Tilapia “What we’re dealing with is so vast and so global that it really does need to be energized and kicked into high gear.” — Ted Danson, Actor

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Tilapia

It’s good for your bones and Low in Mercury 1. It tastes good any way you slice it.

5. No mercury, no problem.

Tilapia works well with just about any cooking

Fresh Tilapia from Mexico and Honduras, as

method. But what’s particularly good is how

well as frozen Tilapia bought at Costco, is free

well it holds up to healthier methods, such as

of mercury. This is notable as other fish on

steaming, poaching or roasting. Not only that,

the market can contain enough to warrant not

Tilapia is a good blank canvas, providing a

eating them regularly. In fact, some Tilapia

great starting place for your favorite flavors—

can safely be enjoyed about twice a week, if

from Tex Mex to Italian.

you’re looking to eat more seafood. Because of

2. It’s a body builders dream!

If you have started a new fitness routine that includes eating well, you’re in luck. Tilapia is packed with protein with 23 grams in a 3.9oz

the way that it’s raised, this Tilapia also makes a healthy and safe choice for pregnant women or children who are urged not to eat fish with high levels of mercury.

serving, to be exact. Not only that, but the

6. Sustainable Choice

same serving size is only between 110–180

Tilapia farmed worldwide in recirculating

calories and contains zero carbs. It’s the

aquaculture systems is a “Best Choice” because

perfect post-workout protein meal, especially

these systems often have less effluent,

since Tilapia has potassium to help ease

disease, escapes and habitat impacts than

muscle cramping from working out.

other aquaculture systems. Recirculating

3. It’s good for your growing kids.

If you have picky eaters in your household, getting them to scarf down much needed nutrients can be a daily battle. This is where Tilapia comes in: The fish is packed full of all the healthy things kids need, especially protein. The protein is good for helping your kids grow and the mercury-free nature of the fish means it’s safe. To top it off, its mild flavor means they’ll be sure to like the taste!

Vitamin B12 is an important vitamin for cognitive functioning and helps red blood cells form properly. In a typical serving, Tilapia has 2.4 grams of Vitamin B12, and your body needs about 2.4 grams to function properly.

You don’t have to be a mathematician to figure out that makes your work pretty easy.

aquaculture systems often have less effluent, disease, escapes and habitat impacts than other aquaculture systems. Tilapia farmed in Peru in raceways is a “Best Choice.” There’s little or no chemical use, and farm waste (effluent) is treated and used to irrigate agricultural lands. Only a small amount of fishmeal is used in the feed, and it’s sourced from fisheries that are not overfished.

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Chapter 13

137

Spicy Tilapia

in a South Indian Tamarind Fish Curry

“Kuzhambu” means curry in Tamil and Meen means fish. There are different styles of meen kuzhambu. Traditionally it’s cooked in clay or earthen pot, where the fish is cooked in spicy gravy of onions, tomatoes, tamarind and spices sautéed in sesame oil. It’s a classic dish with intense flavors. The tamarind in this gravy-based dish gives it a lovely tangy flavor that goes really well with plain boiled rice. This recipe is by Suganya Hariharan.

curry

Ingredients 4 tbsp sesame oil

1 Soak tamarind in warm water (3 cups), extract pulp and keep

•

2 tsp mustard seeds

aside to use later.

•

1 tsp fenugreek seeds

•

3 whole red chilli

•

2 springs curry leaves

•

15 shallots, chopped finely

3 Add oil in a pan, add mustard seeds, and allow it to splut-

•

2 tomatoes, chopped finely

ter. Then add fenugreek, red chilli, curry leaves, asafetida and

•

3 green chillies, slit

sauté well. Now add the onions,green chillies and garlic. Sauté

•

4 cloves garlic

for two to three minutes, then add the tomato and sauté till

•

tamarind, the size of a lemon

the raw smell leaves.

•

½ tsp turmeric powder

•

3 tbsp chilli powder

•

5 tsp coriander powder

•

1 bunch, coriander leaves

5 Now add the tamarind pulp when the masala is thick. And

•

3 tsp, crushed peppercorns

add required salt. Allow it to boil for 20–25 minutes.

•

marinate

Directions

•

½ cup coconut milk

•

salt as needed

•

1 tbs jaggery

•

2 lbs, tilapia

•

1 tbs turmeric powder

•

2 tbs lemon juice

2 Clean fish and marinate the fish in turmeric, salt and lemon juice under “marinate” section. Keep aside.

4 Now chilli powder, turmeric powder and coriander powder.

Sauté for a minute till the raw smell leaves.

6 When oil gets separated and it is thick, add the marinated fish pieces. Allow it to boil for five minutes. Make sure you add the fish only when it is thick.

7 Boil it for about 5 minutes and then add the crushed pepper.

Add little more curry leaves and coriander to garnish. continued on the next page..

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8 And add the coconut milk and jaggery, and in a minute when it boils, you switch off the flame.

9 Serve after an hour at least. That will help the fish to get cooked well. Garnish them with coriander leaves.

Notes from the Chef •

The fish usually will cook faster so be careful not to break them into pieces. So make sure you don’t boil them longer.

•

Give resting time for at least an hour or two. It even taste better the next day.

•

Try to use sesame oil as it gives great flavors to this curry.

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Pan Fried Tilapia with Braised Leeks and Gremolata

In this zesty and mouth-watering dish created for us by Chef Nathan Lyon, US farmed tilapia is served on a bed of the braised vegetables with a generous sprinkling of gremolata. Crusty bread may be the only accompaniment you'll need! Recipe by Nathan Lyon.

gremolata

Ingredients •

1 In a small bowl, combine the lemon zest, garlic, and parsley

grated on a microplane and

and mix well. Season to taste with salt and pepper, stir, and

chopped finely

cover with plastic wrap.

•

1/2 tsp minced garlic

•

3 tbsp finely chopped Italian parsley

leeks

Directions

1 tsp lemon zest (1 lemon),

2 Cut off the root ends and dark green parts of the leeks, halve them, and clean them carefully in a sink or large bowl full of water; drain the leeks. Season the cut side of the leeks lightly

•

kosher salt

•

freshly ground black pepper

with salt and pepper.

•

1/2 lb leeks

3 In a sauté pan large enough to accommodate the leeks,

•

1 small bulb fennel, sliced

combine 1 tablespoon olive oil and 1 tablespoon butter and heat

into 8 equal wedges

over medium-high heat until the butter just begins to brown.

•

kosher salt freshly ground black pepper

4 Add the leeks, cut side down, and the fennel and cook

• •

1 tbsp extra virgin olive oil

•

1 tbsp unsalted butter

•

5 sprigs fresh thyme

•

•

undisturbed for 3 minutes, or until nicely caramelized.

Using tongs, flip the leeks and fennel; continue to cook until caramelized, for about 1 minute.

1 clove of garlic,

5 Stir in the white wine, stock, thyme, and garlic and bring to

peeled and minced

a simmer. Reduce the heat to low and cook until the leeks are

1 cup dry white wine

beginning to soften and give when pressed, approximately

(sauvignon blanc)

15 minutes. Squeeze in the lemon juice, and reduce the liquid

•

1 cup vegetable stock

until 1/4 cup remains, approximately 15 additional minutes.

•

1 1/2 tbsp fresh lemon juice

•

2 tbsp roughly chopped fresh flat-leaf Italian parsley

continued on the next page..

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tilapia

Chapter 13

•

2 tilapia fillets, (about ¾ lbs

6 Season to taste with salt and pepper, discard the thyme

•

kosher salt

sprigs, stir in the parsley, and cover and keep warm.

•

freshly ground black pepper

•

½ cup unbleached all purpose flour

143

7 While the vegetables are braising, pat the fillets dry and season them lightly, on both sides, with salt and pepper.

•

1 tbsp unsalted butter

8 Sprinkle the flour onto a plate, then dredge the fillets in the

•

1 tbsp extra virgin olive oil

flour, shaking them lightly to remove any excess.

•

1½ tbsp fresh lemon juice

9 When the vegetable braising liquid is reduced to approximately 1 cup, combine the olive oil and butter over mediumhigh heat in a large sauté pan until the butter begins to brown.

10 Carefully add the fillets, and let cook until nicely browned, approximately 3 minutes.

11 Using a wide spatula, flip the fillets, and continue to cook for 2 to 3 minutes more. The fish should look opaque, and just begin to flake, but still be moist. Season to taste with salt and pepper, stir, and cover with plastic wrap.

12 Squeeze the lemon juice over the fillets, then serve immediately on a bed of the braised vegetables (with the tasty braising liquid) and a generous sprinkling of gremolata over the top of the entire dish.

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root •

s-media-cache-ak0.pinimg.com/originals/ad/6b/04/ad6b04ba1769e-

thefeedfeed.com/theleftoverchefs/whole-roasted-black-sea-bream-withchinese-scallions

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eatinmykitchen.meikepeters.com/sea-bream-with-mint-and-parsley-ononion-and-tomato/

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fisheyefest.com/experimenteaza/

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oxfordbluepub.co.uk/tablet/fish-for-thought.html

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carlkravats.com/food-as-art/01Fish

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pratosetravessas.com/category/peixe/

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tastespotting.com/tag/oysters

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foundartists.com/jensjohnson

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workbook.com/portfolios/view/michael_haskins

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kitchenconfidante.com/pan-seared-scallops-with-warm-asparagus-kaleand-tangerine-salad-recipe

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photographers.com.au/chrisljonesphoto

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honestcooking.com/pasta-con-le-sarde-sardine-pasta/

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edibleradio.com/tag/indian-cuisine/

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vogue.com/contributor/zoe-taubman

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blog.chrislitwin.com/new-work-2/

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blog.chrislitwin.com/new-work-2/

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donnahay.com.au/recipes/dinner/fish-and-seafood

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amillesummerbelle.typepad.com/fsblog/2012/11/cannelle-vanille.html

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chewtown.com/2015/05/peters-4-ingredient-salt-and-pepper-mud-crab/

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silviagalli.com/service/food-and-drink/

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gbc.blob.core.windows.net/media/img46002.jpg

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saltedandstyled.com/2011/12/14/how-did-a-cat-get-in-here/

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adventuresincooking.com/2015/01/salt-baked-sea-bass-asheville.html

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slideshare.net/ClaireRichards4/food-photography-61526195

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Cook off the Hook

Recipe Index Sea Bass •

Roasted Sea Bass with wheat berry salad and carrots

14

•

Striped bass with sweet and savory caramel

20

Scallops •

Pan seared Scallops with warm asparagus,kale and tangerine

26

salad •

Grilled scallops with garlic lemony salsa verde

28

•

Seared Sea Scallops with a pomegranate dressed salad

30

•

Seared Scallops with Mexican chorizo and potatoes

32

Prawns •

Spiced prawns with cinnamon hummus basil and potatoes

38

•

Grilled prawns with heads on in garlic and parsley

40

Sardines •

Fresh sardines grilled with salt and pepper

46

•

Sardines over wilted baby arugula

48

Salmon •

Baked Salmon Patties with Lemon Caper Sauce

54

•

Sockeye Salmon with a Lemon Sugar Citrus Glaze

56

•

Crispy salmon in Al Forna salad with lemon

58

•

Crispy salmon with spinach and chickpeas

60

•

Steamed salmon in Moroccan style with quinoa wand carrots

62

•

Wild salmon baked with almond and lime sauce

64

•

Pan Seared Salmon with an orange fennel salad

66

•

Whole Wild Salmon stuffed with zest and different spices

68

•

Coho Salmon with crispy-skin in mushroom and miso sauce

70

•

Seared Salmon in spicy coconut Indian Malabar curry

72

Squid •

Stuffed Squid with Herbed Breadcrumbs

•

Crispy squid with salt pepper and lemon aioli

78 80

147

Crab •

Dungeness Crab ravioli with a fragrant bouillon

86

•

Dungeness Crab with cellophane noodles

90

Catfish •

Spiced Catfish tacos with picked shallots and chipotle crema

96

•

Poached Catfish in citrus and confetti salad

98

Sea Bream •

Baked Sea Bream with mint and parsley on onion and tomato

104

•

Sea Bream with violet potato puree and roasted heirloom

106

carrots •

Black Sea Bream roasted whole with Chinese scallions

108

Clam •

Clam chowder with bacon in New England style

114

•

Clam broth with ginger and turmeric

116

•

Manila Clams in spicy tomato sauce with sausage and white

118

beans •

Mussel/Clam soup with spicy chorizo sausage

120

•

Lobster and Clam Boil with sichuan peppers and butter sauce

122

Mussels •

Black mussels with spiced coconut curry

128

•

Spicy mussels with white wine and Spanish chorizo

130

Tilapia •

Spicy Tilapia in a South Indian tamarind fish curry

136

•

Pan fried Tilapia with braised leeks and gremolata

140

Nandita Rajan // 041023 Go off the Hook: Promoting Sustainable Fish Consumption MFA Thesis Project 2017 // Academy of Art University No portion of this book, except for brief review, may be reproduced, stored in a retrieval system, or transmitted in any form or by any means electronic, mechanical, photo-copying, recording, or otherwise with-out the written permission of the publisher.

All rights reserved

“The ocean is like a checking account where everybody withdraws but nobody makes a deposit.

This is what’s happening because of overfishing.”

—Enric Sala, Marine Ecologist Cook of the Hook welcomes readers with a modern approach, using easily available ingredients and sustainably sourced seafood. By sourcing our recipes from chefs in different regions of the country, we ensure that the reader is exposed to a variety of recipes which incorporate local flavors and diverse techniques. We make cooking fresh, homemade food both inviting and doable. The book contains recipes for both everyday meals and special occasions, while always encouraging sustainable seafood choices.

An MFA Thesis Project

by Nandita Rajan Academy of Art University