Ways to Make Good-for-You Fish Taste Good

Ways to Make Good-for-You Fish Taste Good

Ways to Make Good-for-You Fish Taste Good, Too We all know we ought to eat lots of fish for the health of ours, but at times we are not sure how to prepare it at home so that it’s really appealing. While researching the book of mine The Flavors of the Florida Keys, I interviewed many chefs who specialize in fish that is cooking. I asked for the advice of theirs on how you can make it delicious. Something all of them told me is to get probably the freshest fish possible. If very fresh fish is not available, the next best choice is actually fish which has been flash frozen.


Also important is not to overcook it. Measure a fish fillet at the thickest part of its, and allow 8 minutes of cooking time per inch of thickness. The fish is going to continue to cook in its own heat for a couple of minutes after it’s taken out of the fire. Fish is actually cooked when the meat just begins to flake very easily with a fork and has just turned opaque rather than translucent.


 Easy-to-make fish recipes from the Florida Keys…



The chefs at Hawks Cay Resort on Duck Key buy the fish of theirs from the fishing captains when they return every day. Certainly one of their favorites is actually hogfish, a very delicate white fish, but you are able to substitute any kind of kind of white fish fillet, such as flounder or perhaps tilapia.


¼ cup plus two Tablespoons butter, divided use

½ pounds hogfish fillets (or perhaps some white fish fillet, such as flounder or perhaps tilapia)

Juice from one lemon

Salt and freshly ground black pepper

Two Tablespoons chopped chives

Six garlic cloves, crushed

½ cup sliced shallots

¼ cup white wine

Two cups diced tomatoes

Two Tablespoons mango cubes, pureed in a food processor, or perhaps one Tablespoon prepared mango puree (optional)*


Heat one quarter cup of the butter in a large skillet over medium high heat. Add the fish, and saute for 4 minutes. (If using a heavy fish, cook it for 8 minutes per inch of thickness.) Remove to a plate, drizzle lemon juice over the fillets, and add pepper and salt to taste. Sprinkle with chopped chives. Cover with foil to keep warm.


 Add the rest of the 2 tablespoons of butter to the same skillet. Add the garlic and shallots. Saute for a few minutes. Include the white wine. Cook one minute more. Add the tomatoes, and cook for 2 minutes or perhaps until the liquid is actually absorbed. Stir in the mango puree. Add pepper and salt to taste. Divide the fish among 4 plates, and spoon the tomatoes over the top as well as on the side. Serves 4.



This recipe was provided to me by a chef from the Harbor House Restaurant as she waited to purchase fish from a local fisherman. Any kind of heavy, fish fillet that is solid may be used.


One cup mayonnaise

Three Tablespoons prepared horseradish

¼ cup flour

1½ pounds mahimahi fillets (or any firm fish fillets)

¼ cup panko bread crumbs

Two Tablespoons olive oil

Salt and freshly ground black pepper


Mix the mayonnaise and horseradish together in a bowl. Place the flour on a plate, and dip the fish into the flour and then into the mayonnaise mixture, making sure all sides are actually coated.


Place the bread crumbs on a second plate, and dip the fish into the bread crumbs, coating all sides.


Heat the oil in a large skillet over medium heat. Add the fish. Cook for 4 minutes, turn and cook 4 minutes more for an one inch fillet. The fish must be golden. Remove to 4 dinner plates, and sprinkle with pepper and salt to taste. Serves 4.



This’s from Chef Jose Palomino, whose Spanish Gardens restaurant is actually in Islamorada.


One cup extra virgin olive oil, divided use

Two big sweet onions, thinly sliced (aproximatelly six cups)

¼ cup lemon juice

Pinch of coarse sea salt

Two pounds yellowfin (ahi) tuna (or perhaps tilapia, cod or perhaps sea bass)

½ cup brandy

Salt and freshly ground black pepper

11⁄3 cups bottled roasted red peppers, drained and sliced


Heat one half cup of the olive oil in a skillet over medium heat. Add the onions, and gently saute fifteen to twenty minutes until golden.


Meanwhile, place the remaining half cup of olive oil, lemon juice and coarse sea salt in a self seal plastic bag. Add tuna and marinate ten minutes, turning once during that time.


When the onions are actually golden, add the brandy and cook for 2 to 3 minutes over heat that is high.


When ready to serve, remove the tuna from the marinade. Heat a heavy bottomed (cast iron if) skillet that is possible over heat that is high. The skillet should be really hot. Add the tuna, and sear for one minute on each side for rare tuna.


For medium rare, take out the skillet from the heat and cover with a lid. Let sit for one minute or even longer if desired. (If using other fish besides tuna, cook it using the eight-minute-per-inch rule.)


Salt and pepper the cooked sides to taste. Place the tuna on 4 plates, and spoon the onions on top. Arrange the roasted peppers over the onions. Serves 4.

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