Susan Hansen, Extension Educator Colfax County

 

It is the time of year when more fish is purchased and eaten. However, fish should be eaten year round. Fish has essential nutrients, is easy to cook and tastes delicious.

 

Fish can be purchased in many forms - fresh, frozen, canned or smoked. Here in the midwest, fresh fish is available but can be expensive unless you catch your own (and then choices are limited.)

 

When purchasing fish, use your nose. Fish, whether fresh or frozen, should not smell fishy.  If you do smell an odor with the fish, that item is past its prime and should not be eaten.

 

For frozen fish, the package should be tightly wrapped with little or no airspace between the fish and the packaging. Check for freezer burn by looking for discoloration.

 

Overall, fish is a lean protein. However, there are differences between fish in the amount of fat. Fish containing less than 2 ½ percent fat are considered lean. These fish are mild-flavored with tender flesh. Steam, poach, microwave or fry lean fish for best results. Examples of lean fish are cod, flounder, perch, and pollock.

 

Fish with 2 ½ to 5 percent fat content are medium fat fish and include catfish, salmon and trout. All cooking methods work with this type of fish.

 

Fatty fish have a fat content greater than 5 percent. The texture is firmer, has a more pronounced flavor and a deeper color. Broiling, grilling, microwaving and baking are recommended cooking methods for carp and mackerel, which fall into this class.

 

Most all fish should be thoroughly cooked for food safety reasons but do not overcook. Fish is done when it flakes easily with a fork. Test the thickest part of the fillet.

 

Canned fish such as tuna and salmon work best in casseroles as well as loaves and burgers. Leftover slices of salmon loaf can be panfried and used in sandwiches.

 

Shellfish can be purchased live, fresh, frozen or canned. If shellfish is purchased live, make sure you purchase from a reputable buyer. Grocery stores keep shellfish tags and can tell you where and when the shellfish was obtained. Vendors on the side of the road or in parking lots may or may not have legitimate tags for documentation.

 

Before cooking live clams or mussels, discard any broken shell or open shells. An open shell before cooking indicates a dead shellfish. Once the shellfish is cooked, safe shells are open.

If a shell is cooked but does not open, discard that shell.