Cut a 1-pound fish fillet into 4 roughly equal portions or buy 4 small fillets, such as tilapia (about 5 ounces each), and cook one fillet per person.
How to Cook Fish
Black Bean-Scallion Sauce
Combine 1 tablespoon each prepared black bean-garlic sauce, finely chopped scallion, rice vinegar and water, 1 teaspoon canola oil and 1/8 teaspoon crushed red pepper in a small bowl. Garnish with more chopped scallion, if desired.
Click here for the recipe: Sweet & Black-Bean Scallion Sauce
Peel, seed and dice 1 small cucumber. Combine with 1 cup low-fat plain yogurt, 2 tablespoons chopped fresh mint, 1 minced small garlic clove, 1 tablespoon lime juice, 1/2 teaspoon ground cumin and 1/4 teaspoon each salt and freshly ground pepper in a small bowl.
Click here for the recipe: Cucumber Raita
Pineapple & Jalapeño Salsa
Peel, core and dice 1 small pineapple. Transfer to bowl. Stir in 1/4 cup minced scallions, 3 tablespoons chopped cilantro and lime juice, 2 tablespoons minced jalapeño and 1 tablespoon canola oil. Toss and season with salt and pepper.
Click here for the recipe: Pineapple & Jalapeño Salsa
Combine 1/2 cup low-fat mayonnaise, 1 chopped cornichon, 1 minced anchovy fillet, 1 tablespoon minced shallot and 1 teaspoon each chopped capers, chopped fresh parsley and dried tarragon in a small bowl. Stir in 2 teaspoons lemon juice and freshly ground pepper to taste.
Click here for the recipe: Tartar Sauce
How to Choose Sustainable Fish
Download handy wallet-size guides for the best seafood choices from Blue Ocean Institute (blueocean.org) or Monterey Bay Aquarium (seafoodwatch.org). Or look for fish with the Marine Stewardship Council seal. Click through for sustainable fish options.
Image Credit: Corbis
Part of HuffPost Food Group
By: Carolyn Malcoun
Raise your hand if you love fish but only eat it when you go out. If that’s you, you’re not alone. We get a lot of questions from readers, friends and family—and one thing we hear over and over again is that people don’t know how to cook fish. (Making tuna salad doesn’t count…) And since the USDA Dietary Guidelines now recommend that most Americans eat 8 ounces of heart-healthy fish and seafood each week, it’s high time you learned how to make what’s actually one of the easiest dinners around.
First, ask your local fish market or the fish counter at your favorite store what’s fresh and what’s sustainably caught. Depending on where you live, what’s freshest might actually be fish that was frozen at sea and kept frozen until it arrived at your market (just defrost it overnight in your refrigerator before using). We like to use thinner white-fish fillets like catfish, tilapia and haddock, because they only take a few minutes to cook, but really you can use any kind of fish.
Now it’s time to cook. The technique is the same no matter what type of fish you have. If your fillet is big, cut it into individual portions. Then lightly coat both sides in flour that’s been seasoned with salt and pepper. Cook the fish in a bit of oil in a nonstick pan until golden brown on both sides. That’s it! Jazz it up with an easy no-cook sauce, like our light and creamy tartar sauce or spicy black bean-garlic sauce, and you’ll have dinner on the table in no time. See how easy that was?
Check out the slideshow above to learn everything you need to know about cooking fish.