Fish and ice cream don't mix, except at the farmers' market where we enjoy both!

I read a consumer study the other day which showed that although fish consumption is up by 63 percent, more than 9 percent of those surveyed find fish difficult to prepare. It also said that the majority of people like to cook their fish at home, so I thought I would share a few my favorites. We try to eat fish at least 1-2 times per week because we love it and because it is a great source of Omega 3 fatty acids which Americans do not get enough of. The simpler the better as far as I’m concerned.  My husband likes his fish crispy and I like it soft and flakey so we have to bounce back and forth between different methods. My 4-year old daughter, who used to eat fish, has decided that she doesn’t like it anymore. I hope it doesn’t take her as long as it took me to appreciate fresh seafood. (After college!)

We pick up one pound of fresh fish each week at the Exeter farmers’ market from Eastman’s Local Catch community supported fishery (CSF). They also have some recipes posted on their web site. The fish is so fresh it jumps in your mouth!  I consulted with my dad who is the master chef in our family and who lives in Florida so he eats fish frequently. I’ll be featuring more recipes over the summer so keep an eye out!

Simple Saute with Garlic, Capers and White Wine

Heat olive oil and butter in a sauté pan (combining olive oil with garlic gives you a higher heat point): add minced garlic, and any combination of tomatoes, capers, white wine, spinach.  Saute these ingredients for 1-2 minutes before you add the fish and then cook the fish on medium heat for about 3-4 minutes on each side until fish is flakey.

Fish in Parchment Paper

This is one of my favorite, full proof, ways of cooking fish because it steams the fish and keeps it nice and light. I feature it in my cooking classes and it is always a hit. You can find parchment paper in any grocery store. This works well with any type of white fish, ocean perch (red fish), pollack,wild salmon or cod (add to cooking time if it’s very thick). Start with a simple marinade. I use one that I adapted from Rachel Ray with whatever I have: 1-2 tablespoons minced ginger, 3 cloves garlic thinly sliced, 3 tablespoons honey and ditto for tamari (or soy sauce) and 2 tablespoons rice wine vinegar. (Or I also use just plain rice vinegar.)

Place a large piece of parchment in a shallow dish then in the center of the paper stack add vegetables such as scallions and mushrooms, thin slices of zucchini, cherry tomatoes, or spinach.  Blend the marinade and pour 2 or so tablespoons over the fish. Bring the two sides up over the parchment then roll the sides in to form a sealed pouch on both sides. (Appearance is not critical, just roll up the top and sides as tight as you can.) Lay the pouches on a baking sheet and roast in an oven at 375 degrees for 12 to 14 minutes. (If needed, you can open up the parchment and check to make sure the fish is flakey…roll it back up if needed and continue cooking.

You could also skip the marinade and just drizzle some olive oil and balsamic vinegar over the fish and bake in the parchment. You can definitely add other vegetables to this, but you may need to blanch things like broccoli or carrots before hand as they won’t cook fully in the parchment.

Rub Your Fish

I tried a simple spice rub last night on some haddock using the quick fry method. It was excellent and gave the fish a crispy outside and flaky inside. I combined paprika, garlic powder, onion powder, basil, onion powder, and pepper (ingredients in order from what I used most to least). You could also try some “local” rubs from Buzz Bomb’s Spice Blends which you can get local farmers’ markets. To quick fry something you need a fairly high heat, so I used canola oil – or you could use peanut. (Don’t use olive oil for this method – if you heat it to high you will make it rancid.)  Put the rub on the fish and heat pan until the oil sizzles. Fry the fish for 3-4 minutes on each side, depending on size. When fish is flakey it is done. I served this with some homemade (spicy) black beans, brown rice with some fresh scallions tossed in and a green salad! It was delish!