Friday, October 24, 2014

Wild-caught. {A Fish Recipes Collection}

Fish. It's what's for dinner. 

I wish I could share with you a story and images of our family fishing for our own fresh, wild-caught marine staples, but, I haven't gone fishing since I was a kid! In my youth, I enjoyed spending some peaceful quality time with my parents when I went fishing with them. In high school, I did learn how to crab but you know what, I may have enjoyed both experiences more if I had enjoyed eating fish. It wasn't until much later that I even tried fish. 

At one time, I thought fish sticks were real fish (some may be but most are probably filled with junk). But when you don't know, you don't know! I never liked fish sticks (filled with junk kind). While we were visiting Dublin, Ireland in 2007, we had the BEST fish and chips and from there I was hooked (no pun intended!). 

Then fast forward some more time. It wasn't until I studied to become a certified health coach did I learn the difference and the importance of eating low-mercury fish (medium is okay but in-moderation is essential) and wild-caught over farm raised. I used to eat tilapia but all of it is farm-raised (and it's low-mercury as seen in the chart below but I no longer choose / buy it). That's why it's so cheap! There are plenty of articles (like this one from The New York Times) that addresses tilapia being farm raised and what they eat! It's not even food that fish naturally eat; it is soy and corn (both genetically modified (the top two crops of highly GMd)! When you know better, you do better! 

So, before I share a collection of fish recipes and education about fish (importance of Omega 3s), I'm going to share a resource from Nordic Naturals on the mercury levels of fish. If you're looking for a quality fish oil to bridge the (Omega 3) gap, you may be interested in Nordic Naturals. If you'd like wild-caught as fresh as you can get without fishing fish, you may be interested in Vital Choice. 

Nordic Naturals has a handy pocket guide on mercury levels based on information from Natural Resources Defense Council ( I reproduced the information below, but you can also find more materials pinned here

Source and Quality Matter!

Eat safe! 
"But what about mercury and other pollutants in seafood?" Dr Sears mentions in his book, The Omega 3 Effect. In recent years many nutritionists, omega-3 researchers, and physicians have concluded that previous government seafood advisory warnings may have caused more harm than good, scaring consumers away from seafood. Medical authorities who have thoroughly researched these guidelines, especially 12 ounces of any fish (except high mercury fish; also considered red light food per L.E.A.N.) per week for everyone, conclude that the health benefits of seafood outweigh the risks." (p. 186). 

Advice for pregnant women and small children (regarding quantity) from Environmental Health News here. Eat fish, not too much, and low in mercury per Huffington Post here. Striking the balance: Benefits and Risks of fish via Harvard School of Public Health here

Should you remove the skin? 
Fish skin is good news and also bad news. Knowing the source is key. Some omega-3s are stored in the skin, so removing it removes some of the omega-3s. Yet, PCBs and other toxins are also stored in the skin and the fatty layer just beneath the skin. Eating those toxins can be minimized by removing the skin and surface fat. If your fish is from a safe source, eat the skin. (p. 191)  

Beside omega fats, what other healthy nutrients are found in fish? 
In addition to the EPA and DHA, you'll find protein, vitamins D and B12, niacin, and selenium. These nutrients have a synergistic effect, meaning all the elements work together. (p. 190-191)

More on the omega-3 effect here and more on traffic light eating here

Let's get to sharing some great recipes! Don't forget to pin them as you view the images. YUM!! 

The Best Salmon Burgers via The Provision Room 

Grilled Salmon with Chipotle Butter via Delicious Obsessions
Parmigiano Breaded Hogfish via Naturally Loriel 
Pan Fried Salmon with Honey Teriyaki via Oh Snap Let's Eat

Tropical Salmon via The Organic Kitchen

Nutritious Fish Cakes with a Twist via Rules of Dieting 
Garlic Butter Salmon via Conveying Awareness

BBQ Oysters via Keep the Beet

Fresh Fish Tacos via The Organic Kitchen
Blacked Cod with Spicy Mango Salsa via a Happy  Health Nut

Homemade Fish and Chips via Montana Homesteader
Pan Seared Cod with Artichokes and Capers via Delicious Obsessions

Cod, Veggies and Bruschetta via Conveying Awareness

Salmon on the Sunday Menu via The Organic Kitchen
Honey Sesame Pan Seared Salmon via Delicious Obsessions
Cedar Plank Grilled Salmon via Life Currents
Cajun Spice Cod via Delicious Obsessions
Salmon Vegetable Salad with Lemon Miso Dressing via A Harmony Healing

Grain and Dairy Free Salmon Patties via Red and Honey
Grilled Trout with Lemon Butter Sauce via Montana Homesteader

Cod Fish and Mushroom Soup via GAPS Diet Journey
Creamy Fish Chowder via Raia's Recipes
Cumin Spiced Salmon Patties via Delicious Obsessions
Smoked Fish Dip via Naturally Loriel 

Tips and Tools to Make Life Simpler 

Tips on how to cook salmon from Richly Rooted. Great tip on how not-to over cook it and a recipe to boot. 

How To Cook Your Favorite Fish Perfectly via a Happy Health Nut

Concerns about the Fukushima fall out like this blogger - Paleo AU? If not fresh, do you turn over your package of wild-caught fish to see country of origin? I do. And, frankly, I will not buy from China again. I did once though just to see and honestly, the fish doesn't taste fresh. The wild-caught salmon from the U.S. has no fish smell/taste and the fish from China has a fishy taste. DYK? Fish should not have a fishy taste. If it does, it's probably rancid. No thanks. 

How to Make Fish Stock via Learning and Yearning

Tips on how to choose a healthy non-fishy fish via a Happy Health Nut. 

How to Fillet a Fish via Learning and Yearning 

Need a dipping sauce? If you like tartar sauce, you may like to make your own with more than mayo and pickles. (You can make your own mayo here or a great collection of recipes here). More on the DIY tartar sauce below. 

Homemade Tartar Sauce via Love Love Thing

And Here We Are shares a simple method for cooking fresh fish on the beach but you can do this with a bit of foil and a grill anywhere. I love the 'pocket' idea she uses! You'll have to click on her link to get the full scoop as the image I chose doesn't give it away. =)

A Simple Method to Cooking Seafood via And Here We Are
Two ways to cook salmon on cedar via Keep the Beet here

Want to learn more about fermentation? Let me recommend Little Owl Crunchy Momma - she has an assortment of resources and holds classes on Facebook on occasion. You can gather these details from her Facebook page under the same name as her blog. She also shared her brined salmon recipe here.

How to Make Brined Salmon via Little Owl Crunchy Momma
Last but definitely not least, check out "How to pan fry cod" via Oh Snap Let's Eat here

What is your favorite recipe(s) in this collection? I hope that you'll come back and pin all the ones you'll be making and then you'll share this list with your friends. 

Choose, eat, and live well! =)

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  1. Thanks for including my Cedar Plank Salmon in this awesome post! I love all the recipes and ideas here. Thanks for all the hard work that went into it.

  2. Thanks so much for including my wild salmon vegetable salad Jessica! Your recipe collection looks amazing and the helpful tips for prepping and shopping for wild fish are great too! Sharing.

    1. Shelley, thanks for your readership and support. =)

  3. Thank you for including my parmigiano reggiano hog fish! I'm pinning!

  4. Thanks so much for including my fermented salmon recipe!

  5. Beautiful recipes! Thanks for linking up to Savoring Saturdays! Stumbled!