For whatever reason, memory consistently fails to remind me that fish is an alternative to meat and plant-based proteins. Could it be the result of living in a land-locked state? Poor fishing skills? Or, is it that trash day is never close enough to a potential fish night?
With the right technique and flavors, it’s a delightful protein, even the canned versions. Though truth be told, despite the high calcium content of canned fish, a tin of sardines never makes it into my shopping cart. Maybe it’s because I don’t know what to do with canned sardines, and my kids don’t want me to learn.
It could be a knowledge deficit. Perhaps, not knowing how to prepare fish explains why a mere 20% of adults (6% of children) in the U.S. consume seafood (including fish and shellfish) as recommended? For the record, that’s twice a week. A far cry from my average.
Fish is known for its high-quality protein, vitamin B12, iron and omega 3 essential fatty acids, and the American Heart Association recommends 7 ounces weekly for heart health, and upward of 12 ounces is safe. Weekly portions for children older than 2 are 1 ounce, increasing to 4 ounces at age 11. Pregnant women are encouraged to eat 8 to 12 ounces weekly, from a variety of fish. This assumes children and pregnant women have an appetite for fish, which isn’t always the case.
Of course, questions arise around the risk of exposure to contaminants, such as heavy metals and environmental pollutants. And still, the evidence suggests that the benefits outweigh the risks. The Food and Drug Administration has an informative list of best, good and not so good choices, if you’re curious.
Admittedly, when fish makes our weekly meal plan, it’s not because I'm thinking about the health benefits. Rather, it’s the magical way in which food can transport us. For example, it’s been many months since my feet felt the sand. Fish tacos, enjoyed outside while the weather is still warm, may be as close as I get for now. I may even put my feet in the kids’ sandbox, or have a margarita.
With a winning recipe for Mahi tacos in hand, my biggest concern is, how do I know when it’s cooked through? I certainly don’t want a foodborne illness from undercooking. Nor do I want to choke down dry, tasteless fish. Fish is so delicate, it seems to quickly transition between not done and overdone.
Heed this advice. As you prepare the grill, the stove or the oven, set your temperature low. The first mistake in preparing fish is usually caused by too high of heat. Don’t walk away, and don’t get distracted. Stand by with a clean fork, and a thermometer. Fish is cooked through at 145 degrees Fahrenheit. It’s just right when you barely touch the meat and it flakes easily, but is not excessively flaky.
You’ll notice the color becomes opaque. This is an indicator of proteins binding and trapping water. What it really means is, moist, flavorful fish is about to fill your plate. Literally. Remove fish from heat immediately. It won’t be long before those protein bonds begin to tighten, squeeze out water and leave you with tough, dry fish. And that’s how you end up having tequila for dinner.
Call it beginner's luck, or natural talent, but my 6-year-old caught her first fish last weekend. Not Mahi, but a beautiful 12-inch trout. She opted to free Billy, the name she immediately declared for her fish. The tacos were delicious, but it appears fish will once again fail to make a second appearance on the weekly menu.
Nicole Clark is the family and consumer science agent for the La Plata County Extension Office. Reach her at nicole.clark@colostate.edu or 382-6461.
Cottage food training
Colorado Cottage Foods producers can get their certificate of training just in time for the holidays. Class will be held from 1 to 5 p.m. Oct. 2. For more information visit www.laplataextension.org.
