Kitchen Moxy

Salmon or Trout

Everyone knows that fish is good for you. The fats in fish, especially fatty fish like salmon, tuna, and mackerel, are thought to help prevent heart disease, and can even aid in preventing diseases like Alzheimer’s and strokes. Purchasing fresh fish is not difficult; your fish should smell sweet: any fishy or strong flavors means the fish is past its prime; do not buy it. Whole fish should look as they were just pulled from the water; bright eyes and firm flesh are signs of freshness. Fish fillets or steaks should be firm and bright looking, with no brown spots or discoloration. Ask the butcher how old the fish is.

Fresh fish should be stored in your refrigerator for only a day or two; it’s very perishable. Any longer than that, and wrap the fish well in freezer paper and freeze it. If you buy frozen fish or want to defrost any fish you froze, it can be thawed in the refrigerator, or under cold running water. Be sure to cook it as soon as it is thawed.

Here is a trick that I have personally never tried, but read about; thaw frozen fish in milk! Place the frozen fish in a bowl and cover with fresh milk, then cover and let sit in refrigerator overnight. The fish will have a wonderful fresh-caught taste. Discard the milk after the fish thaws.

Here is a recipe for Steelhead Trout, I have used this recipe for fresh and frozen Salmon too.

Steelhead Trout or Salmon

• 1 lb Steelhead Trout or Salmon
  
• 2-3 cloves of garlic sliced very thin
  
• 1 clove of garlic to be grated or minced
  
• 1 lime – grate the lime for zest then slice in half lengthwise and then slice into very thin slices from one half
  
• 1 sprig of fresh Rosemary
  
• ½ cup of Italian flat leaf parsley – minced
  
• ½ teaspoon of kosher salt
  
• Pepper
  
• 4 tablespoons of Olive Oil
  
• Turn broiler on oven
  

Directions

1. Place foil on broiler pan – fold up edges to create a rim and spray with cooking spray.
   
2. Rinse fish – dry – rub olive oil on both sides of fish and lay on foil with skin side down
   
3. Sprinkle with kosher salt and pepper
   
4. Sprinkle with the grated lime peel
   
5. Spread the thin sliced garlic cloves across the entire length of fish
   
6. Mix the parsley, rosemary, and grated or minced garlic, spread across the top of the fish
   
7. Layer the thinly sliced lime across the parsley mix
   
8. Drizzle 1 tablespoon of Olive Oil on top of that
   
9. Optional – drizzle 1 tablespoon of balsamic vinegar on top of that
   
10. Let the fish sit while oven heats up
    
11. Broil for 2 minutes just to get the herbs cooking – do not cook any longer you do not want crisp herbs.
    
12. Reduce oven temperature to 375 degrees and place a piece of foil loosely on top of fish and cook for approximately 10-15 minutes or until fish flakes easily. Do not overcook – Eat healthy, eat well!