Feeling alone at sea when it comes to appreciating fish? We’re here to help! Admitted seafood fanatics, we’re also super sensitive to those who are just a bit put off by eating something that swims. Armed with nutritional benefits and easy, pleasing recipes, we’re hoping even just a few of you feel encouraged to take the bait!


Tips for Making Fish Your Friend

  • Although meaty fish like salmon and tuna are better sources of Omega-3 fatty acids (one of the most important nutritional benefits of fish), all fish are heart-healthy. So if you are trying fish for the first time, start with mild, white fillets — ask our Fishmongers to help. Sole, flounder, even tilapia are less strong and “fishy” tasting.
  • Oven or pan-frying fish gives texture and crunch — something fish can lack. Try coating fish fillets in panko bread crumbs mixed with grated Parmesan cheese, or break out the recipe below for Pecan-Crusted Fish Sticks!
  • You can never add too much lemon to fish. Sprinkle it on raw fish as you prepare it, drizzle more on while you cook and serve fresh wedges with the finished dish! Lime and oranges also work to add fresh flavor.
  • Poach firmer fish, like salmon and snapper, in citrus juice to add depth. Orange, or orange and lemon together, are great. White wine and fresh herbs also add exceptional flavor.
  • Fish tacos are a fun option. These work well with flaked, cooked fish, freshly broiled or pan-fried fish. And of course, adding salsa can help the non-fish eater to enjoy the flavor.
  • Try making spaghetti sauce with tuna rather than ground beef. The Marinara flavors are still prominent and it is great over pasta.

Fish Sans Smell

Turned off by the aroma of seafood? Here’s a tip cooks swear by. It neutralizes the odor of seafood cooking, so the house doesn't announce fish:

  1. Place fillets in a sealable plastic bag or a glass container with a lid.
  2. Add just enough milk to cover fish.
  3. Seal or cover and refrigerate for at least one half hour or up to eight hours.
  4. When ready to cook, remove fish from milk, rinse under cold water and blot dry.
  5. Discard remaining milk and cook as directed.

Ready to get started? Try this easy and approachable Fish Stick recipe!


Pecan-Crusted Fish Sticks

Compliments of your Market District Culinary Team

Serves: 4

Prep Time: 20 min.

Cook Time: 15 min.

Total Time: 35 min.

Ingredients:
  • ½ cup Market District Italian bread crumbs
  • ⅓ cup pecans, finely chopped
  • ⅛ tsp. black pepper
  • 1 lb. orange roughy, cut in 1-inch wide strips
  • 3 Tbsp. butter, melted
  • Cooking spray
Directions:

Preheat oven to 450˚F.


In a medium bowl, combine bread crumbs, chopped pecans and pepper. Roll fish pieces in melted butter and then in bread crumb mixture.


Spray pan with cooking spray and arrange fish sticks on pan; bake for 10-15 minutes until fish flakes easily with a fork and the internal temperature reaches 145˚F.


Serve hot with tartar sauce or lemon — or both!