Fish Fridays – Fin Fish Tips & Tricks
Lent season is officially upon us. Which means fish. Lots and lots of fish. Luckily, we’ve compiled some handy tips, tricks, info, and recipes to help you make the most of your Friday Fin Fish feasts.
Nutrition
Our wide variety of Portside Fin Fish aren’t just lent-friendly. They’re heart-healthy too.
Portside Tilapia, Swai, Cod, Haddock, Whiting and Salmon are all considered “lean,” which means they’re high in protein and low in calories and saturated fat.
Plus, fish – especially salmon – are packed with omega-3 fatty acids or “good fats,” promote heart and vascular function as well as the nervous system and brain health.
Cooking Tips
Fish is a simple and versatile protein to prepare. Follow these simple tips and you’ll be on your way to perfect, flaky fillets.
- Don’t over marinate. Portside Fin Fish only needs about 30 minutes of marinating to achieve that perfect flaky texture. Marinating for much longer can cause the delicate fish proteins to breakdown which diminishes taste and texture.
- Trust your timing. The general rule for preparing fish is to cook for about 10 minutes per inch of fillet thickness, turning halfway through the cooking time. But fillet’s under ½ inch thick, don’t require turning.
- Take the temp. The internal temperature of cooked fish should read 145°F on a cooking thermometer.
- The fork test. Fish that’s cooked just right will flake apart when you press your fork into it. If you’re feeling it resisting or if it doesn’t appear to flake, it may need more time.
Recipes
1. Broiled tilapia is a great, easy Lent friendly meal. First, pat the thawed fillet dry. Then pair with a rich topping such as herb butter, buttered breadcrumbs, or yogurt or mayonnaise-based sauce. Then broil 3 inches from the heat source for 6-8 minutes. It’s that simple. Try this Tilapia recipe.
2. Preparing Cod – or any low-in-fat fish – butter is a great way to achieve a moist, tender texture. To prevent drying, roast with a sauce, poach in a flavorful broth or cover the fillets with foil so they steam. Try this Cod recipe.
3. Roasting Portside Salmon on a bed of lemon or lime slices imparts fresh citrus flavor and prevents the fish from sticking to the pan. And it’s a light, healthy meal for anyone trying to avoid fried or rich, fatty foods. Try this Salmon recipe.
