We asked our Fishmongers and Chefs to school together and come up with some favorite recipes and helpful hints for seafood month and they took the bait!

Chilean Sea Bass

Source — From the waters of the Southern Hemisphere

Flavor & Texture — Mild, rich and buttery with a large, firm flake; moist and tender due to its high oil content

Preparation — Best baked, grilled, roasted, broiled, or sautéed. Due to its high oil content, sea bass is also excellent smoked because it retains its moisture.

Additional Notes — sea bass can weigh up to 100 pounds.

Sea Bass with Braised Swiss Chard

Compliments of Your Market District Recipe Development Team

Serves: 4

Prep Time: 10 min.

Cook Time: 30 min.

Total Time: 40 min.

Ingredients:
  • 3 Tbsp. grapeseed oil, divided
  • 2 shallots, sliced
  • 1 bunch Swiss chard, rinsed and chopped
  • ¾ cup Market District chicken stock
  • 1 tsp. smoked paprika
  • 1 tsp. sugar
  • 1 tsp. white wine vinegar
  • ¼ tsp. sea salt, divided
  • ¼ tsp. freshly ground black pepper, divided
  • 12-oz. sea bass, cut into ¾-inch slices
Directions:

Heat sauté pan over medium heat and add 1 tablespoon of grapeseed oil when pan is hot.

Add shallots, sauté for 3 minutes until translucent, then add Swiss chard and cook until wilted. Add stock, paprika, sugar, and vinegar in pan and simmer until liquid is almost evaporated and chard is tender. Season with ¼ teaspoon salt and pepper, remove from pan and keep warm.

Wipe pan clean with moist paper towel and turn heat up to medium high. Dry sea bass on a paper towel to remove any moisture and season with remaining salt and pepper. When pan is “smoking hot” add 2 tablespoons of grapeseed oil and swirl to coat the pan. Gently place sea bass slices into oil and sear for 3 minutes on each side until opaque.*

Remove fish from pan and serve over Swiss chard.

*For food safety, cook fish to an internal temperature of 145°F.

Nutritional Information (Per serving): Calories 220, Fat 12g, Sat Fat 1.5g, Trans Fat 0g, Cholesterol 40mg, Sodium 440mg, Total Carbohydrate 10g, Fiber 2g, Sugars 4g, Protein 19g

Nutritional values are based on data from the USDA National Nutrient Database for Standard Reference. Actual nutritional values may vary due to preparation techniques, variations related to suppliers, regional and seasonal differences, or rounding.

TIP: The Best Catch — Choosing Seafood

Selecting seafood isn’t difficult. When purchasing, our foodies recommend you look for these obvious qualities:

  • A mild scent — not “fishy”
  • Moist, firm flesh that springs back when pressed — no traces of browning or drying around the edges
  • Airtight, frost-free packaging — no air between seafood and wrapping material, and no liquid or sign of frost or ice inside in the package

Tilapia

Source — In the U.S., tilapia are cultured in freshwater, primarily in the southern and western states. Some wild Tilapia is also available from Florida. Other sources include Central and South America, Indonesia, Thailand, Taiwan, India and the Philippines, where tilapia is raised in both fresh and brackish water.

Flavor & Texture — Mild and sweet, similar to sole with a lean texture and tender flake.

Preparation — Fabulous baked, broiled, sautéed, steamed or poached; increasingly, tilapia is also served raw as sushi.

Quick Cioppino

Compliments of Your Market District Recipe Development Team

Serves: 4

Prep Time: 10 min.

Cook Time: 30 min.

Total Time: 40 min.

Ingredients:
  • 1 Tbsp. olive oil
  • ½ medium onion, small diced
  • ½ cup red wine
  • 2 (14.5 oz.) cans stewed tomatoes
  • 1 Tbsp. sugar
  • 1 tsp. cracked red pepper
  • 2 tilapia loins or filets, cut into ¾-inch pieces
  • 2 cod loins, cut into 2-inch pieces
  • 8 jumbo scallops, halved
  • 24 pieces large shrimp, peeled and deveined, 31 – 40 count
  • 1 (6 oz.) can clams in clam juice
  • 1 Tbsp. parsley
  • ⅛ tsp. salt
  • ⅛ tsp. pepper
Directions:

In a saucepot, heat oil and sauté onions for 5 minutes, add red wine; cook for 5 minutes. Add stewed tomatoes, sugar, and red pepper flakes.

Bring to a low boil then to a simmer. Add tilapia, cod, scallops, shrimp, clams with juice, and cook for 10-12 minutes or until fish is cooked through.*

Add parsley, salt, and pepper and stir. Serve right away with some crusty bread.

*For food safety, cook fish until it reaches an internal temperature of 145°F and cook shellfish until pink and opaque.

Nutritional Information (Per serving): Calories 550, Fat 9g, Sat Fat 1.5g, Trans Fat 0g, Cholesterol 250mg, Sodium 1530mg, Total Carbohydrate 25g, Fiber 2g, Sugars 11g, Protein 87g

Nutritional values are based on data from the USDA National Nutrient Database for Standard Reference. Actual nutritional values may vary due to preparation techniques, variations related to suppliers, regional and seasonal differences, or rounding.

TIP: The Size of a Shrimp

Shrimp are graded by size and count (the average number of shrimp per pound). The smaller the count, the bigger each individual shrimp. The approximate counts, which can vary by shrimp type, are:

  • Extra Jumbo (16-20 count): Great stuffed with crabmeat or skewered and grilled
  • Extra Large (26-30): Terrific broiled or battered and fried
  • Large (31-40 count): Super for shrimp cocktail or scampi
  • Medium (41-50 count): Good in stir-fry or mixed with pasta

Expect shrimp to reduce in weight by half during preparation. One pound of raw shrimp in the shell, for example, yields about ½ pound after peeling and cooking.