Nourishments—

Something’s Fishy... And Healthy, Fresh, And Versatile At Any Time Of The Year

By Nancy K. Crevier

In the part of the country where I grew up, people spend their free time in the winter chopping holes through three feet of ice on a lake, so that they can spend hours sitting in 20 degree below zero weather and catch fresh fish.

When summer waves its brief wand across the land, the lakes are packed each day with boatloads of fishermen, necks burned red by the sun glistening off the pristine waters, hoping to catch the day’s limit. An evening of fishing on the still lakes means a non-stop battle with gnats, horseflies and mosquitoes. The fragrance of choice is “Eau de OFF.”

But it means fresh fish.

Fresh fish is a terrific source of protein in the diet. One serving provides nearly half of the required daily allowance for the average person. It is low in fat, and the fat that is contained in most varieties of fish is the “good” fat, high in Omega-3 fatty acids. The American Heart Association suggests that Omega-3 fatty acids are beneficial to the health of the heart.

Fat soluble Vitamins A and D are plentiful in each serving of fish, as is Vitamin E. Fish provides selenium and iodine to the diet, and because canned salmon contains the softened bones, it is an excellent source of calcium. How many more reasons are needed to make fish a regular part of the diet?

The key to enjoying fish, of course, is selecting truly fresh fish. Don’t be afraid to ask the purveyor when the fish order was delivered to the store. Give it a big sniff. Very fresh fish should have no smell at all, other than a faint, sweet scent. When buying a whole fish, look for clean, shiny scales and clear eyes. Sunken or foggy eyes indicate the fish is past its prime. If in doubt as to the quality of the fish, avoid it.

Broiling, poaching or grilling fish are ideal cooking methods to retain the positive health benefits of eating fish. Zesty marinades and light fruit or vegetable sauces turn a plain meal into a special dining experience without adding unwanted fat and calories. Occasionally, it is fine to splurge: nothing beats a crispy piece of fried fish. Just try to practice some self-restraint.

 Over the years, unfortunately, the pristine waters became not so clean and clear. Polluted waters led to recommendations on limiting the amount of fish eaten from certain bodies of water. Whether caught wild or farmed, most fish contain some levels of common pollutants. USDA recommendations suggest that the elderly, very young and pregnant women should limit their consumption of fresh fish. For healthy adults, though, fresh fish contains too many health benefits and mouth-watering experiences to set it aside.

Ask any of the people who continue to fight the elements to bring home the catch of the day.

Aunt Mary’s

Excellent Fish Fry Dip

There is nothing like a perfectly fried filet of walleye or northern pike, sunfish, perch, sole or flounder when it is coated in this delicious breading and served hot with fresh lemon or tartar sauce.

1 C unbleached flour

1 C whole wheat flour

½ C course ground corn meal

½ C (or more to taste) powdered buttermilk

1 Tbs garlic powder

¼ to ½  C dill weed

Sea salt and course ground pepper to taste

 Put all ingredients in a large plastic bag and turn over several times.  You may add or subtract ingredients as per family/friends’ taste.  

Fry the breaded fish in very hot vegetable oil and drain on paper towels.

The leftover shake keeps well in the freezer – just don’t leave pieces of fish in bag along with shake!  

Stuffed Sole

6 filets of sole (about ¾ pound)

4 oz button or baby portabella mushrooms

1 medium carrot, cut into 1-inch chunks

1 rib of celery, cut into 1-inch lengths

1 medium shallot, quartered

½ tsp dried thyme

1 Tbs dried parsley or 3 Tbs fresh, minced parsley

½ tsp salt

½ tsp black pepper

1/3  C dry red wine, such as Pinot Noir or Cabernet Sauvignon, or dry white wine such as Pinot Grigio

¼ C dry bread crumbs

4 C baby spinach leaves, rinsed

In processor with steel blade, pulse carrot several times until coarsely chopped.

Add celery and shallot and pulse several times.

Add mushrooms and pulse until all is finely chopped.

Scrape down bowl as needed.

In sauté pan, melt 3 Tbs butter.

Add veggies and sauté, stirring, until veggies begin to tenderize.

Add herbs, salt, pepper and wine, and continue cooking and stirring over low heat for several minutes, until the wine is absorbed and veggies are tender.

Remove from heat and stir in crumbs.

Place equal amount of mushroom filling on each fillet. Roll up tightly from the narrow end.

In a 9-inch square glass pan, place 6 Tbs butter and the juice of one large lemon.

Place fish, seam side down, in pan. Cover with foil. Bake at 400º for 20 minutes. Remove foil and place spinach on top. Re-cover and bake another 4 minutes, just until spinach wilts.

Remove from oven. Place spinach on three plates. Top with two fish rolls each. Pour juice left in pan evenly over the three servings.

Rice is nice on the side, as are potatoes.

Sicilian Scrod

Four 6 oz filets of scrod

½ C dry white wine

¼ C water

3 Tbs extra virgin olive oil

2-3 Tbs minced sundried tomatoes

1/8 tsp oregano

1/8 tsp basil

1 Tbs fresh minced parsley

3 cloves garlic, crushed

Salt and pepper

In a medium sauté pan, place fish filets. Cover with wine and water. Add oil, tomatoes, oregano and basil.

Cover pan and bring to a simmer.

Cook for about 10 minutes, or just until flesh is opaque and begins to flake.

Remove from pan with slotted spatula and place on serving plates.

Add parsley, garlic, a dash of salt and pepper to pan and cook, uncovered, over high heat. Reduce liquid to a sauce consistency – a wooden spoon run across the bottom should leave a trail.

Pour some of the sauce over each serving of fish and garnish with lemon wedges.