Buying and Cooking Seafood

Fish and shellfish can be tricky foods for the home cook. But armed with a little knowledge, you can prepare healthy and flavorful seafood dishes.

Buying, Prepping, and Storing Seafood

Buy the best quality you can:

• Fish fillets should smell fresh (not fishy).
• The fillets’ flesh and skin should appear moist and have an even color.
• The fillets should be chilled, not sitting in liquid.

Consider purchasing dry scallops, as they are more flavorful and sear better than wet scallops. Select sea scallops for an affordable seafood option. Bay scallops are smaller, sweeter, and more tender.

When purchasing mussels and clams, be sure the shells are firmly closed. Store them in the fridge in a bowl covered with a clean, damp dishcloth for up to two days after purchase.

One of the most common varieties of shellfish is shrimp. To prep shrimp, remove the shells by cracking them with your fingers and then removing the shells. Devein the shrimp by running a sharp knife down the back of each shrimp to remove the black streak. Wash under cold water and prepare as the recipe directs.

Canned, tinned, and frozen seafood are good choices, and they’re often more affordable and have a longer shelf life than fresh varieties.

Store seafood in its wrapping in the coldest part of the fridge, away from the door, to avoid temperature swings when the door opens.

Cooking Methods

• Steaming

  Recommended Fish

  • sole
  • sea bass
  • red snapper
  • sea bream
  • red mullet
  • gray mullet

  Directions

  1. Season the fillet with salt and desired seasonings, and brush with melted butter.
  2. Place the fillet into a steamer and steam over low heat for 3 to 4 minutes, or until the fillet is cooked through.

• Pan-Frying

  Recommended Fish

  • cod
  • salmon
  • haddock
  • hake

  Directions

  1. Season the fish and drizzle with oil.
  2. Heat a nonstick pan over medium heat. (Make sure the temperature’s not too high, or the fish will overcook and the skin will burn.)
  3. Place fish skin-side down and fry for about 2 to 3 minutes, or until opaque at edges. Flip fish and fry for an additional 1 to 2 minutes, or until firm to the touch.

• Baking

  Recommended Fish

  • red mullet
  • sea bass
  • mackerel
  • trout
  • plaice

  Directions

  1. Preheat oven to 400˚.
  2. Rub the fish all over with oil and season.
  3. Place on a baking tray and bake for 20 to 25 minutes, or until the skin is crispy and the fish feels firm to the touch.

• Grilling

  Recommended Fish

  • trout
  • John Dory
  • gray mullet
  • red snapper
  • sea bass
  • mackerel

  Directions

  1. Heat the grill or a chargrill pan.
  2. Season fillets and drizzle with oil. Place the fillet skin-side down on the grill or pan, and cook for 1 to 2 minutes.
  3. Turn over and cook for an additional 1 to 2 minutes, or until the flesh is firm to the touch and the skin remains crispy.