Wild Edibles Seafood Market-Recipes



*Wild Edibles Basic Cooking Techniques and Recipes*



	How to Buy Fish

		Basic Guidelines from video A fresh fish should have: A nice sheen A briny"sea" aroma Springy flesh A fish should not have: A "fishy" odor Cloudy eyes

	Types of Cuts
	Steak: A cut made straight across the backbone through the whole fish. Fillet: Usually boneless (with the exception of tiny pin bones found in freshwater fish), to fillet a fish, cut along the backbone toward the belly. Butterflying: To butterfly a fish, remove the tail and spine; open the fish leaving the meat intact and the fish is ready for stuffing. In the Round: A fish left whole; they are occasionally gutted for retail.

Basic Cooking Techniques

Basic Cooking Techniques
BROIL & ROAST
For Fillets

Take your fish out of the refrigeration a half hour prior to cooking.

Dry fillets with paper towel, brush lightly with olive oil and season with salt and pepper to taste.

Preheat oven to 500° F., or turn BROIL to high.

Place fish skin side down on broiler pan. For easier clean-up line the pan with foil.

Place fish under broiler for 2 minutes, just until it has started to change color on top.

Remove fish from broiler and turn down oven to 375°.

Roast for an additional 8-10 minutes.
NOTE: If fish is less than ½ inch thick , roast for 5-7 minutes instead of 8-10.

Remove fish and plate. Spoon out accumulated pan juices over the fillet or blend juices with melted butter and seasonings of choice. Drizzle over cooked fillet.

Basic Cooking Techniques
PAN SEARING
For Fillets

Take your fish out of the refrigeration a half hour prior to cooking.

Dry fillets with paper towel, brush lightly with olive oil and season with salt and pepper to taste.

Place sauté pan over medium-high heat until you can feel heat 2" above the pan with your hand.

Add 2 ounces of olive or grapeseed oil to pan.

Place the fish skin side down in pan and move pan with a gentle circular motion to prevent initial sticking.

Continue to cook at same heat for 4-5 minutes, until skin is crisp.

Carefully flip the fish over. A pat of butter can be added at this time, if desired.

Cook 1½ - 2 minutes more.

Serve immediately, pouring browned butter over fish, if desired.

Basic Cooking Techniques
POACHING
For Whole Fish (1.5 - 2lb) Cleaned

Take your fish out of the refrigeration a half hour prior to cooking.

In poacher or pan large enough to hold fish, combine white wine, 12 peppercorns, a bay leaf, 1 diced carrot, 2 diced stalks of celery, and 1 onion quarted. Add 2.5 quarts of water.

Bring mixture to boil, cover and simmer mixture for 20-30 minutes. If desired, remove vegetables before cooking fish.

Lower fish on rack into poacher or pan.

NOTE: If you do not have a rack you can wrap the whole fish in cheesecloth for easier handling.

Cook fish at gentle simmer for 20-30 minutes, depending on the thickness. Fish will appear opaque when done.

Carefully remove fish to platter, let rest for 5 minutes before serving, spoon some juices over each serving.

Basic Cooking Techniques
BROILING
For Whole Fish (1.5 - 2lb) Cleaned, Steaks or Fillets

Take your fish out of the refrigeration a half hour prior to cooking.

Brush the fish on both sides with olive oil, season with salt and pepper to taste (if desired, you may also add fine bread crumbs for a texture boost). Season and oil the inside cavity of the fish as well.

Preheat Broiler

Place fish on grill 3" - 4" from heat.

   While exposed to heat, fish should cook per    side as follows:
           Whole Fish = 5 - 7 minutes
           Steaks = 4 - 6 minutes

Cook fillets on one side only (skin side down) for 2 - 4 minutes depending on thickness.

Fish is done when it flakes to the touch of a fork. Serve Immediately.

Serve with lemon or lime wedges and pan juices blended with melted butter, if desired.

Basic Cooking Techniques
GRILLING
For Whole Fish (1.5 - 2lb) Cleaned, Steaks or Fillets

Take your fish out of the refrigeration a half hour prior to cooking.

Brush the fish on both sides with olive oil, season with salt and pepper to taste. Season and oil the inside cavity of the fish as well.

Brush grill with cooking oil and heat until very hot. Grill should be 1" - 2" from heat source.

Place fish on grill and cook per side as follows:
           Whole Fish - 5 - 7 minutes
           Steaks - 4 - 6 minutes
           Fillets - 2 - 4 minutes
       NOTE: Times vary according to thickness.

Fish is done when it just begins to flake. Serve immediately.

Serve with lemon or lime wedges to season.

Basic Cooking Techniques
GRILLING
For Whole Fish (1.5 - 2lb) Cleaned

Ask your fishmonger to score the skin of the fish.

Brush Fish on both sides with olive or grapeseed oil, season with salt and pepper to taste. Season and oil inside cavity of fish as well. Feel free to add your favorite mix of herbs and spices (garlic, onion, dill, fennel, etc.) if you’d like.

Let fish stand at room temperature for 30 minutes covered, before cooking. Preheat oven to 425° F.

You can roast the fish as is, in a non-stick roasting pan, or add a bed of chopped onion, carrot, celery, etc. to the pan first, if you’d like.

Place fish in middle of the oven and bake for approximately 30 minutes (15 minutes per inch thickness of fish).

Remove fish and plate out appropriately. Spoon any accumulated pan juices over fish, or blend juices with melted butter and seasonings of choice and drizzle over fish.

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