This guide categorizes the fishes by their two distinct body shapes: flat and round. What does this have to do with your dinner?
Because the final shape and thickness of the fillet you see at the counter will influence how you will want to cook it—and, perhaps just as importantly, what you can substitute in case the store is fresh out of the catch the recipe says you need. Round fish fillets typically weigh around five ounces and run an inch to an inch and a half thick when they aren't cut from the tail-end, which are thinner.
You can safely swap the round fish varieties listed below in and out with one another depending on what is available at your local store. Whatever fish you buy, it's important that they are all around the same thickness so they will cook evenly. A perfectly cooked piece of cod is moist, flaky, and firm. For a round fish, it's on the more delicate side, and it is very mild-tasting and even a touch sweet.
This is a great "gateway fish" for anyone who doesn't love the way some seafood tastes. Ready to start cooking? Luckily, the world will never run out of recipes for cod ; it's been the poster child for mild-mannered white fish in recipes for decades, leading to lots of delicious and different ways to use this versatile fish.
Due to decades of severe overfishing that led to a dramatic collapse in the early s, Seafood Watch suggests that you buy either farmed Atlantic cod or wild-caught from Alaska. A popular choice for fish and chips , haddock is very similar to cod they are technically related and can be a seamless stand-in if good cod is unavailable.
Delicate and soft, try using haddock in a classic fish chowder. A bluefin tuna has been sold for three quarters of a million dollars in Tokyo - a price almost double last year's record sale.
Some studies also suggest they reduce the risk of heart disease. Salmon, sardines, tuna, herring and trout are fish high in omega-3s. Haddock, tilapia, pollock, catfish, flounder and halibut are leaner fish. However, Mitchell suggests making sure to have a mix of both fatty and lean fish in your seafood diet.
With a mild sweet flavor and delicate flaky texture, Flounder is a versatile, easy-to-prepare filet of fish. White-fleshed fish is usually inexpensive, has a mild flavor, cooks quickly and it takes on pretty much whatever sauce or herbs you cook it in. The most popular kinds of white fish include cod, tilapia, haddock, catfish, grouper, bass and snapper. Instead, eat those fish that are lowest in contaminants, such as cod, haddock, tilapia, flounder and trout.
According to both the FDA and EPA, limit overall fish consumption to two servings 12 ounces a week to minimize exposure to mercury. The bad news for tilapia is that it only contains mg of omega-3 fatty acids per serving — ten times less omega-3 than wild salmon 3.
If that wasn't bad enough, tilapia contains more omega-6 fatty acids than it does omega Five of the most commonly eaten fish that are low in mercury are shrimp , canned light tuna, salmon, pollock, and catfish.
Another commonly eaten fish, albacore "white" tuna, has more mercury than canned light tuna. Avoid large, predatory fish. To reduce your exposure to mercury, don't eat shark, swordfish , king mackerel or tilefish. Overall, larger and longer-lived fish tend to contain the most mercury 4.
These include shark , swordfish, fresh tuna, marlin, king mackerel, tilefish from the Gulf of Mexico, and northern pike 5. Larger fish tend to eat many smaller fish, which contain small amounts of mercury.
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Haddock is a delicious white fish that typically has an oily, flaky texture. It can be served whole or cut into filets with other seafood like shrimp or lobster mixed on top.
The fish is delicious when pan-fried, baked, roasted, or grilled. The easiest way to serve haddock is to fry it. Season the fish in flour, then dip it into an egg-based wash and finally dredge it through seasoned breadcrumbs before frying for a few minutes on each side until crispy golden brown with no pink inside.
Baked haddock is also delicious. Just place skinless fillets of haddock onto a greased baking dish or sheet pan lined with parchment paper. And bake at Fahrenheit for about 12 to 15 minutes plus another 5 minutes uncovered so that the center can cook thoroughly without overcooking the edges. The important thing to do when cooking haddock is first, make sure that the fish you are using has been gutted and scaled.
Then rinse the fish under cold water to remove any excess scales or blood before patting it dry. You can also grill the haddock, which is usually done outdoors in an aluminum foil packet with butter or oil until cooked through or at least opaque.
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