Some frequently (and not so frequently) asked questions about seafood…

How much fish should I buy?
What do those terms mean?
How do I know it's fresh?
How should I handle my fish once I get it home?
Now, how do I cook it?
I know fish is good for me, but why?
Who oversees the seafood industry in this country?

How much fish should I buy?

For whole or round fish, allow ~3/4 lb. per person
For dressed or cleaned fish, allow ~1/2 lb. per person
For fillets or steaks, allow ~1/2 lb. per person

What do those terms mean?

A drawn fish is a whole fish minus its internal organs. A drawn fish may still need to be scaled.
A dressed fish has had its organs, scales, head, tail, and fins removed. It's ready to be cooked.
A fish steak is a crosscut slice from a large dressed fish. Steaks do not need any special preparation before cooking.
A fish fillet is a boneless piece cut lengthwise from the side and away from the backbone.

How do I know it’s fresh?

Freshness is easiest to gauge when the fish is whole. Look for these signs of quality in both whole and "dressed" fish:

Appearance is bright and shiny.
Scales are bright, most of them intact and adhering closely to the skin.
Eyes are bright, clear, and full and often protrude.
Gills are red - and indicatory that oxygen is present and the fish is very fresh. Gill color fades with time to light pink, then gray, and finally to greenish or dull brown.

If the fish has been dressed:

Flesh of most species of lean or white fish should be white, and almost translucent; there should be no signs of reddening along the backbone, nor discoloration of the flesh.
Flesh should feel firm and elastic when pressed with the fingertips. Fesh that is limp, soft and remains indented after pressing is stale.
Fish aroma is fresh and mild, not "fishy".

How should I handle my fish once I get it home?

Keep it cold! Never leave seafood in a hot car!

Storing Fresh Seafood

Unwrap, rinse under cold water, pat dry with paper towel and place in an airtight container. Store in the coldest part of the refrigerator.
For optimum flavor, texture, and nutritional value, store fresh seafood no longer than 1-2 days before use.
Although it's best to use seafood in its fresh state, if it is necessary to freeze fish, do so quickly and use it as soon as possible.
Refrigerate live clams, oysters, mussels, crabs, lobsters, and crayfish in well ventilated containers. Cover container with a damp cloth or paper towel.
Do not store live shellfish in airtight bags or containers. Storing live shellfish in fresh or salt water will kill them.

Storing Frozen Seafood

Store frozen seafood products in the freezer immediately when you get home. Store them in their original moisture-proof package.
Frozen seafoods packaged in over-wrapped trays should be repackaged in cling wrap, plastic freezer wrap, freezer paper, or other moisture-proof material before storing them in the freezer.
Keep frozen seafood at 0 degrees F or below until ready to use.

Thawing Frozen Seafood

Many frozen seafood products do not need to thaw before being cooked. Follow the processor's directions. Frozen seafood generally require double the cooking time recommended for fresh fish.
If thawing is required, do so in the refrigerator (about 18 hours per pound) or under cold water.
Do not thaw frozen seafood at room temperature or under warm running water. Thinner parts of the seafood thaw faster than thicker parts, and the outer edges may start to spoil before the center has thawed.

Handling and Preparation

Don't cross-contaminate! Bacteria can spread from raw and live seafood to cooked seafood. Handle raw and cooked seafood products separately.
Thoroughly wash and rinse knives, containers, and cutting boards between handling of raw and cooked seafood.

Now, how do I cook it?

As a rule, fish should be cooked approximately 10 minutes per inch at 350 degrees, based on the maximum thickness of the fish.

Steaks and thicker fillets should be turned halfway through the cooking time.

Pieces of fish less than 1/2" thick do not have to be turned.

Fillets should be placed skin side down. The skin will remove easily after cooking.

If fillets are rolled or stuffed, measure at the thickest point to determine cooking time.

The Food and Drug Administration recommends cooking most seafood to an internal temperature of 145°F (63°C). If you don't have a meat thermometer, there are other ways to determine if seafood is done:

For fish, slide the point of a sharp knife into the flesh and pull aside. The edges should be opaque and the center slightly translucent, with flakes beginning to separate. Let the fish stand 3 - 4 minutes to finish cooking. Check for doneness at the thickest part of the fish.
For shrimp, lobster and scallops, check color. Shrimp and lobster turn red and the flesh becomes pearly white. Scallops turn milky white or opaque, and firm.
For clams, mussels and oysters, watch for the point at which their shells open. That means they're done. Throw out those that stay closed.

Cooking methods

The variety of fish available on the market today is rivaled only by the number of ways in which each can be prepared!

Baking
Whole fish, whole stuffed fish, fillets, stuffed fillets, steaks and chunks of fish may be baked. Use pieces of similar size for even cooking. It's best to bake fish in a preheated, 350° F oven following the 10-minute per inch rule; bake uncovered, basting if desired.

Broiling
Steaks, whole fish, split whole fish and fillets lend themselves well to broiling. Place fish, one-inch thick or less, 2-4 inches from the heat source. Place thicker pieces 5 - 6 inches away. Baste frequently with an oil-based marinade. Using the 10-minute rule, cook on one side for half the total cooking time, basting once or twice, then turn the fish over to continue broiling and basting.

Grilling
This technique lends itself well to meatier or steak fish such as salmon, halibut, swordfish, tuna and whole fish. Preheat an outdoor gas or electric grill. If using a barbecue grill, start the fire about 30 minutes before cooking. Let it burn until white hot then spread coals out in a single layer. Adjust the grill height to 4 to 6 inches above the heat.

To grill fish, a moderately hot fire is best for cooking seafood. Always start with a well oiled grid to prevent the delicate skin of the fish from sticking. For more delicate pieces of fish, a hinged, fish-shaped wire basket is recommended.

Baste steaks and fillets frequently while grilling to prevent them from drying out. Marinating fish an hour before grilling also helps keep it moist. Apply the 10-minute rule for proper doneness.

Use indirect heat for whole fish by banking hot coals on either side of the barbecue or preheat gas or electric grill. Oil fish well and place in an oiled fish basket. Cook, covered, 10 to 12 minutes per inch of thickness, turning halfway through cooking time.

Microwaving
Use a shallow dish to allow maximum exposure to the microwaves. Arrange fillets with the thicker parts pointing outward and the thinner parts, separated by pieces of wax or parchment paper, overlapping in the center of the dish. Cover dish with wax paper and vent by turning back one corner. Allow 3 minutes per pound of boneless fish cooked on high as a guide. Rotate the dish halfway through the cooking time. Rolled fillets microwave more evenly and are less likely to over-cook than flat fillets, which may have thin edges.

Poaching
Poach fish in simmering liquid such as fish stock, water with aromatic herbs/vegetables, or a mixture of wine and water. In a large skillet, sauté pan or fish poacher, bring liquid to a boil. Add fish and return to boil. Reduce to a simmer-the liquid should barely bubble. Cover and begin timing fish according to the 10-minute rule. The remaining liquid may be used to make a sauce for fish if desired.

Sautéing/Pan-frying
This is an excellent method for fillets and pan-dressed fish like trout, tilapia and catfish.

Tip: Dip the fish into seasoned flour, cornmeal or bread crumbs just before sautéing. Heat a small amount of olive oil or butter in a skillet large enough to hold the fish. When the pan is very hot, place the fish into the skillet. Sauté for half the total time as determined by the 10-minute rule, turn over and complete cooking.

Steaming
Whole fish, chunks, steaks and stuffed fillets steam well. To steam fin fish, fill a large saucepan with 1” of water. Place fish on a steamer rack and place rack in pan. The water should not exceed the height of the rack. Cover tightly and bring the water to a boil. Using the 10-minute rule, steam until thoroughly cooked.

Stir-Frying
Fish for stir-frying should be firm-textured—monkfish, sea bass, shark, swordfish or tuna are all good choices. Shrimp and lobster also make excellent stir fry options. Stir-frying is a very fast technique, so it's important to have all ingredients in uniform size and ready for cooking.

Using a wok or large skillet, coat the bottom and sides with vegetable oil and heat to hot. Add fish and toss gently and constantly until fish is about three quarters cooked, approximately 2 - 4 minutes. Remove to a warm platter.

Stir-fry a selection of sliced vegetables (i.e. carrots, onions, bell peppers, zucchini, and mushrooms) in addition to a light sauce if desired. Return fish to the wok or skillet and cook one to two minutes more. Serve immediately.

I know fish is good for me, but why?

There are a number of answers to this question. First, seafood is:

low in calories
low in total fat and saturated fat
high in protein, vitamins and minerals
good source of Omega-3 fatty acid

These qualities combined mean that when eaten regularly (at least twice a week), fish may:

reduce the risk of heart disease
prolong life after a heart attack
lower blood triglycerides (fats)
improve heart function and reduce damage from heart disease
lower blood pressure
improve symptoms of inflammatory diseases, arthritis and psoriasis

Who oversees the seafood industry in this country?

Reflecting consumers' growing interest in seafood, the U.S. FDA established its Office of Seafood in March 1991 to strengthen the agency's domestic and imported seafood programs. Responsibilities of the office include:

overseeing seafood inspection programs;
researching and testing methods to detect and evaluate the effects of contaminants in fish;
administering the National Shellfish Sanitation Program, which works to maintain safety of shellfish;
participating in programs to increase industry awareness of FDA seafood regulations and enforcement;
overseeing development of seafood safety inspection programs for inspectors.

In 1991, the FDA initiated a special inspection of the nation's seafood processing plants and other seafood establishments and launched a new inspection program, Hazard Analysis Critical Control Point (HACCP).

H.A.C.C.P. in Brief

The Hazard Analysis Critical Control Point (Hass-ip) program is a state-of-the-art food safety program originally developed for astronauts to ensure safe food in space. A HACCP program identifies critical control points during a processing or handling operation for a food where a hazard, such as cross contamination, might be introduced. Critical control points could include:

the point of receipt,
the thermal processing stage of the canning process,
cook and post-cook stages of preparation processes,
final packaging or storage conditions.

HACCP mandates that seafood handlers identify key stages in seafood processing and handling where problems might occur. Companies are required to develop a monitoring system at these "critical control points" to safeguard against potential problems. The goal of the program is "keep it cold, keep it clean, and keep it moving." As part of the HACCP program, seafood processors are required to keep detailed monitoring records of their procedures for review by state and federal inspectors. Companies must also practice strict sanitation standards and maintain monitoring records, both on facility cleanliness and worker hygiene.

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