Fish Consumption



Poached Fish Fillets With Cheese Sauce

Suggested with White Perch

  • 1 lb. fish fillets, any kind
  • dash of pepper
  • 1 cup milk
  • 1 Tbsp. flour
  • 2 Tbsp. cooking sherry or white cooking wine
  • 3 oz. sharp cheddar cheese, shredded
  • 1 tsp. Worcestershire sauce
  • dash of paprika
  • ½ tsp. salt

Put ¾ cup of milk, cooking sherry or wine, Worcestershire sauce, salt, and pepper into skillet; mix and heat to simmer. Add fish fillets. Cover and poach until done. With a slotted spatula, carefully remove fish to a serving platter. Cover to keep warm. Combine ¼ cup milk and flour in a bowl; stir until flour is dissolved. Add to simmering liquid in pan and stir well with a wire whisk. Add grated cheese and stir until melted and thick. Pour over fillets; sprinkle with paprika and serve. Serves 3-4.
(University of Minnesota Sea Grant)

Fish Steaks With Lemon-Thyme Marinade (for the microwave)

Suggested with Striped Bass (from the East)

  • 4 fish steaks each about 1 inch thick
  • 1 Tbsp. vegetable oil
  • ¼ cup soy sauce
  • 1 tsp. grated lemon peel
  • ¼ cup dry white wine
  • ¼ tsp. dried thyme, crumbled
  • 4 Tbsp. minced green onions

Arrange fish, thickest parts to the outside, in microwave-safe baking dish. Combine soy sauce, wine, 3 Tbsp. green onions, oil, lemon peel and thyme. Pour over fish; turn over to coat both sides. Marinate 30 minutes, turning fish over once. Carefully discard excess marinade. Cover dish with wax paper. Microwave on medium-high (70%) 2 ½ minutes. Turn fish over and sprinkle with remaining green onions. Cover and microwave on medium-high 2 ½ minutes longer, or until fish flakes when tested with fork. Serve immediately. Serves 4.
(Illinois-Indiana Sea Grant)

Charcoal Broiled Fish

Suggested with Bluegill Sunfish, Redbreast Sunfish, Redear Sunfish, White Crappie (West and Piedmont), Black Crappie (West and Piedmont) and White Perch

  • 2 lbs. fish fillets
  • ¼ cup soy sauce
  • ¼ cup butter, melted
  • ¼ cup brown sugar

Melt butter, add soy sauce and brown sugar and mix. Place fillets, skin side down, on grill over moderate charcoal fire and cover with foil. Baste fillets occasionally during cooking with mixture. Do not turn fish. When flesh flakes easily (after approximately 12 minutes depending on grill temperature and fillet thickness) lift fillet off skin with a spatula and serve. Serves 6.
(University of Minnesota Sea Grant)

Savory Fish, Potatoes and Onions

Suggested with White Bass (Piedmont and East)

  • 1½ pounds fish fillets, cut in single-serve portions
  • 2 white potatoes, peeled and cut in 1/4-inch-thick rounds
  • 2 sweet potatoes, peeled and cut in 1/4-inch-thick rounds
  • 1 large sweet onion, chopped
  • 5 Tbsp. butter
  • 2 cups water
  • salt
  • black pepper, freshly ground
  • 1 Tbsp. fresh parsley, chopped

Preheat electric skillet to 350oF. Melt 3 Tbsp. of butter. Season potatoes with salt and pepper. Layer the potatoes in the skillet and top with onions. Pour water around the vegetables. Cover electric skillet and cook on 350oF for 15 minutes. Brush fillets with the remaining 2 Tbsp. of butter, and season with salt and pepper. Place them on top of potatoes and onions. Cover skillet and continue to cook for 15 minutes, or until done. Sprinkle parsley on top and serve. Serves 4-5.
(North Carolina Sea Grant)

Broiled Fish with Hollandaise Sauce

Suggested with Bluegill Sunfish, Redbreast Sunfish, Redear Sunfish, White Crappie (West and Piedmont), Black Crappie (West and Piedmont) and White Perch

  • 4 medium fish fillets
  • 2 Tbsp. margarine or butter, melted
  • salt
  • freshly ground black pepper

Brush fillets with margarine. Lightly salt and pepper. Broil about 4 inches from heat until fish flakes with a fork, about 10 minutes. Serves 6 to 8. While fish is cooking, prepare Cooked Hollandaise Sauce. Broiling is an ideal way to cook fish fillets. The intense, dry heat cooks very quickly.

Cooked Hollandaise Sauce:

  • 3 egg yolks
  • ¼ cup water
  • 1 Tbsp. fresh lemon juice
  • ½ cup firm cold butter, cut into eighths
  • ¼ tsp. salt
  • 1/8 tsp. paprika
  • 1/16 tsp. cayenne pepper

In a small saucepan, beat together egg yolks, water and lemon juice. Cook over very low heat, stirring constantly, until yolk mixture bubbles at edges. Stir in butter, one piece at a time, until melted and sauce is thickened. Stir in salt, paprika and cayenne. Remove from heat. Pour over cooked fish. Makes about 3/4 cup sauce.
(North Carolina Sea Grant)

Check out these resources for more delicious ideas and recipes: