SALTWATER FISH

BUTTERFISH – Pan frying Lean white meat fish that's tender and full-flavored. (Available in September only)

BOSTON SCROD – Young codfish white-fleshed, delicately flavored fish; Poaching, broiling, baking, braising, and frying all promise fine results CARP (WINTER & CHICKEN) –Carp bakes, fries, and poaches nicely. It is also the main ingredient in the Jewish dish “gefilte fish,” and is popular in Chinese cuisine. Winter (Buffalo) Carp is a lighter and milder meat than Chicken Carp. 

COBIA – Is an excellent food fish, and the large flaked, sweetly moist meat has exquisite flavor. Can be prepared in virtually any cooking method: broiling, baking, frying, smoking, grilling, steaming or poaching.

CHILEAN SEA BASS – good-sized fillets of white meat with a mild flavor, a pleasantly firm texture, and a high fat content that makes it almost impossible to overcook. With its high fat content, Chilean sea bass is well suited to dry-heat cooking methods such as broiling, grilling, and sautéing. One variation on the last technique that shows up a lot on restaurant menus is searing -- cooking thick cuts in a hot skillet to crust the exterior and finishing them in a hot oven, where they cook by radiant heat as well as conducted heat from the skillet. 

CORVINA – Is a lean fish with a mild flavor. Excellent to bake, broil, grill or fry. Comes from South America and not always available. 

MAHI–MAHI – Is an excellent food fish, and the large flaked, sweetly moist meat (and roe of the female) has exquisite flavor. The skinned meat can be prepared in virtually any cooking method: broiling, baking, frying, smoking, grilling, steaming or poaching. Be careful to avoid overcooking. When grilling, the skin should be left intact to prevent the delicate texture of the meat from falling through the grill.

FLOUNDER – Bake, broil, fry, sauté or poach one of the fundamental dishes of French cuisine, and one that should be in every seafood cook’s repertoire, is delicate fillets of sole or flounder poached in a wine-flavored stock, which is then reduced and enriched with a little butter for a sauce. Master this dish and a few variations and you can always put out a delicious fish dinner in less than an hour

GREYSOLE – Thin white delicate fillets that can be baked, broiled, fried or poached. It is the Cadillac of the sole family. Known as a witch flounder

GROUPER – Grouper has meaty, lobster like, firm-textured white flesh of a mild, delicate flavor and a low fat content. The skin of a grouper is tough and can infuse cooked flesh with a strong flavor, so make sure it is removed prior to cooking. Grouper is firm enough to stand up to almost any style of preparation, including deep-frying, grilling, braising, poaching, and steaming. It can also be cubed and kebobed, or used in chowders or stews.

HADDOCK – White-fleshed delicately flavored fish. Poaching, broiling, baking, braising and frying all promise fine results. Is in the cod family and is similar to Scrod.

HALIBUT – Great baked, broil, poach or grill. Normally sold as a steak. Meat is snow white with a mild delicious taste that flakes but can hold up on the grill. Related to the flounder but are longer, thicker, and heavier than any of the other flatfishes and differ somewhat in development.

KINGFISH – ( high in omega 3 ) King mackerel are available as whole, dressed, fillets or steaks. It is an excellent food fish. Although suitable for frying, they are best grilled, broiled, smoked, steamed, baked or poached. Meat is a little darker than a Mackeral.

LEMONSOLE – Thicker cut from the flounder Great poached, baked, broil, fry or sauté. Excellent poached in a wine-flavored stock, which is then reduced and enriched with a little butter for a sauce. Master this dish and a few variations and you can always put out a delicious fish dinner in less than an hour.

MACKEREL – ( high in omega 3 ) Spanish Mackerel are available as whole, dressed, fillets or steaks. It is an excellent food fish. Although suitable for frying, they are best grilled, broiled, smoked, steamed, baked or poached. Meat is a little lighter than the kingfish.

MONKFISH – (poor mans lobster) The versatile monkfish is lovely grilled, poached, roasted, baked, and sautéed. It can also be cut into strips or chunks and deep-fried in the style of tempura. A thin gray membrane covers the tail meat; peel or cut it off before cooking.

POMPANO – The white or off-white flesh is fine-textured, meaty, and sweet. The fat content is moderate, which makes for a succulent yet somewhat oily bite. The skin is edible. Pompano is considered by many to be America’s finest pan fish. With its uncomplicated bone structure, pompano is easier to eat than most pan fish. It is excellent broiled, grilled, baked, or pan-fried, and is a favorite fish to prepare en papillote (baked in pouches).

SALMON FILLET OR STEAK – ( high in omega 3 ) Flesh of chinook or king salmon ranges in color from off-white to deep red; this succulent, soft-textured, strong-flavored, fatty meat is highly prized. When absolutely fresh, raw salmon is delicious. Salmon is also excellent grilled, broiled, poached, baked, roasted, and sautéed. If grilling or broiling, you may want to choose one of the fattier varieties (Atlantic or Chinook), which are not as easy to overcook. The silvery skin of the salmon is very tasty; when grilling whole salmon, brush the skin generously with oil to help keep it intact.

SARDINES – These soft-boned fish have dark, soft flesh that's high in fat and richly flavorful. European cooks love to brush fresh, gutted sardines with a little butter, sprinkle with salt and pepper, and briefly broil or grill them (use a grill basket) to serve as an appetizer. Sardines are also delicious pan-fried or sautéed.

SEA TROUT – The white or pinkish-white meat is low in fat and fine in texture. The flavor is mild and sweet with edible skin. Fillets can be baked, pan-fried, broiled, or grilled (use a grill basket). Note that sea trout fillets, like flatfish fillets, flake easily when cooked, so handle with care. Whole fish are delicious roasted with fresh herbs.

SHAD & SHAD ROE – Most of the value of shad is in the roe, the large egg sacs of spawning females. The rest of the fish, especially the male fish, often sells fairly cheaply, a bonus for those who like flavorful fish. Like other members of the herring family, shad has rich, sweet meat that looks dark when raw but cooks to a creamy color. Unfortunately, this meat is laced with scores of small bones, in a pattern much more complicated than that of most fish. Where a typical fish has a single row of long, slender “pin bones” or “floating ribs” running through the meat, shad has three rows and many bones which branch into a Y shape. However, there is another way to deal with the bones. Long, slow cooking softens the smaller bones to the point that they can be eaten along with the meat, like the bones in canned salmon or sardines. And I do mean long cooking: most recipes specify four to six hours at the lowest possible oven setting. 

SNAPPER (YELLOWTAIL, RED, MANGROVE OR MUTTON) – The moist, white flesh of the snapper has a delicate sweet flavor. Can be served broiled, baked, steamed, poached, fried or grilled.

SNAPPER HOG – has a delicate sweet flavor. Meat is remarkably whiter than the other snapper. Harder to catch on hook and line because of the hog shape appearance of the mouth. Normally caught by divers. Not always available but leave your name and number at the store and we will call.

SWORDFISH – Firm and hearty, swordfish grills beautifully. Try a tangy marinade, or simply brush the fish with olive oil or soy sauce. All-purpose steaks can also be broiled, baked, or poached; chunks are delicious sautéed,

kebobs, or stir-fried.

STRIPED BASS - Most any style of cooking will suit the striped bass, which is

excellent broiled, poached, steamed, pan-fried, or grilled (since the flesh is firm,

you need not use a grill basket).

TILEFISH - You can do almost anything with tilefish. Like cod, its excellent baked or

boiled. Whole fish can also be roasted or grilled (with a grill basket); fillets are excellent

poached, braised, or pan-fried. Chunks can be added to stews and chowders


TUNA - ( high in omega 3 ) This tuna is a rich source of protein. The light and mild-flavored

meat can be cooked in a variety of ways: smoked, grilled, blackened, baked, broiled or sautéed,

overcooking reduces moisture and flavor

WHITING – The lean white flesh, which tends to flake when cooked, is tender in texture and 
has a mild, sweet flavor. The skin is edible. Almost any style of cooking suits whiting. Whole fish are excellent baked in wine and fresh herbs; fillets and steaks can be broiled or pan-fried, or cut into chunks and added to stews or soups. The delicate meat steams and poaches nicely.

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