The Informed Shopper – Part III – Seafood, Fish

No discussion of the information one needs to be an overall informed shopper would be complete without talking about seafood.  This is a huge topic. So to avoid boring you with pages and pages at one time I’m going to separate it into two posts; fish and shellfish.

The seafood industry, especially concerning fresh fish, has experienced as much expansion, if not more, than the poultry one. Faster transportation, improved refrigeration and freezing methods and the advent of Aquaculture (fish farming) have made fresh fish available in markets all over America, not just along the coasts. Moreover, there’s an abundance of varieties to choose from, many unfamiliar just a few years ago, and more arriving, it seems daily.

Of course every product needs a market and the one for seafood has grown with the public’s increasing awareness that fish is good and good for you; that there’s a type for every palate, a dish for every occasion and, best of all, that any way it’s prepared, it cooks in very little time. Let’s take a look at the most popular varieties of nature’s own “fast food”.

First, a few general rules about FISH:

1) Seafood should be odorless. Salt water varieties can have a faint aroma of the sea. As with meat and poultry, the flesh should be cool, smooth and firm, never sticky or slick.

2) The color of a fish depends on its species, but it should appear fresh, and any scales should be shiny, distinct and tight to the skin, yet pop up independently if the skin is bent.

3) If buying a whole fish, the eyes should be clear and bright, not sunken or glassy. The gills should be pink and the inside clean.
A) The rule of thumb when buying whole fish or shellfish, is to allow is ½ lb. edible meat, or 1lb.
whole item per person.

4) The person who prepares and sells seafood is called a FISH MONGER. Just as it’s wise to find a butcher  to trust, it’s smart to do the same with a monger; someone who will answer questions honestly, guide your choices, and even take a phone order.

5) Fresh fish should always be eaten within a few hours of purchase, or rinsed, patted dry in paper towels and rewrapped in plastic. Freeze it if not planning to use it within 24hrs. It’s wise to divide it into the size and/or number of portions you want before freezing and wrap the pieces separately. Fish thaws quickly and can’t be refrozen safely or rewrapped easily, so take out only what is needed for each meal. Also, if buying ahead, make sure what you’re buying hasn’t been previously frozen for transport to market—ask questions!
A. If you don’t already know, learn the types of fish native to your locale, and those found in waters
within easy transport. These will be the least likely to have ever been frozen but also the most
likely to fall victim to unsafe handling enroute, particularly if coming from a noncommercial
source. By the same token, learn the varieties that will probably have been frozen for transport.
These include the deep water fish like tuna.

6) Nowadays, with so many new names appearing on the labels in the fish counter, it’s a good idea to learn the function of a species of  fish; sport, predator, bottom feeder etc. This will give you some idea of what the meat will be like when cooked, flaky, firm, moist. If the name is unfamiliar, ask where the fish is from. The answer will also tell you how far it’s traveled to get to you.

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Occasionally, a recipe asks for a fish that isn’t available that day. Substitutions can be made within the fish type. For example:

A) Full flavored with firm meaty texture and high in Omega-3 fatty acids:
Tuna, Marlin, Swordfish, Shark

B) Mild tasting ,lean, fine flake and sweet flavor:
Sole, Flounder, Tilapia, Halibut, Orange Roughy

C) Mild tasting, lean, large flake and sweet flavor:
Cod, Haddock, Bass, Rockfish, Ocean Perch

D) Firm, moderate flavor and medium oil content:
Snapper, Catfish, Monkfish (can substitute for lobster in some recipes)

E) Rich oily fish, firm flake and medium to strong flavor depending on species:
Salmon (wild or farmed) Trout, Artic Char, steelhead

When buying fish that is frozen, allow the same amount per person, about 1/3 to ½ lb. Keep it frozen in its original container until time to use. If the container contains more than you need for that meal, remember that thawed fish must be used immediately. Plan to use the excess for the next meal, if that will be the same day. If keeping it overnight, cook it in a recipe that is easily reheated, preferably in the microwave which is less likely be drying than the oven.

Fillets, steaks and prepared fish can be cooked frozen, but allow at least 5 mins. extra cooking time. If you want to bread or stuff the fish, thaw it in the refrigerator or under cool running water, just until it’s easy enough to handle. Thawing fish at room temperature often makes it soggy and shapeless.

Unlike other meats  fish dosen’t have different muscles that vary in tenderness. It’s all the same and is most tender when freshly caught.  Overcooking only dries up its juices and robs it of flavor. In fact, fish should never be boiled just simmered in flavored liquids for specific recipes and then only for a few minutes. However, an advantage is that every species can be cooked in all of the methods recommended for  fish: broiling, grilling, frying, sautéing, steaming, baking or braising

Fish is most responsive to flavorings added during the cooking.  Some types with neutral natural flavor require more than  others, but that information will be mentioned in the recipes or you can judge by taste testing.  Remember that the traditional enhancements have lasted for a reason,  because they’re the best additives; Butter, olive oil, sweet cream, sour cream, wine, lemon, lime, and, of course salt and pepper.

After three pages, I think I’ve bent you  ears enough about fish. Now I’ll move on to shellfish—-