Fish is an irreplaceable product in the culinary world, it is part of countless delicious dishes and healthy diets. It is considered one of the most healthy foods thanks to its valuable qualities, composition and properties.
Omega-3 and Omega-6 fatty acids, which have a beneficial effect on the cardiovascular system and normalize blood cholesterol levels, are the most distinctive in the composition of fish.
It is a rich source of proteins, vitamins (A, D, vitamins of group B, as well as partly vitamin E). Fish contains minerals and other important substances that help the body function properly and protect it from many diseases and ailments.
Different types of fish have different nutritional properties and require an individual approach and method of preparation.
Types of fish and how to cook them
Oily blue fish
It lives and moves on the surface layers of water bodies. It is called "oily fish" because its fat content is at least 5% of its composition.
In recent years, it has often been underestimated and classified as not so healthy, but fortunately, this is only speculation and in reality, its rich content of Omega-3 fatty acids is extremely useful and necessary for the human body. In addition, it improves the metabolism, has an antioxidant effect and despite the fat in its composition, the actual amount of calories it has is not many.
Types of oily fish
Blue fish include Tuna, Bonito, Salmon, Sardine, Anchovies, Herring, Mackerel, Mediterranean Horse Mackerel, Swordfish, even Carp and Silver Carp.
If you can clean carp, then you can handle cleaning other species as well.
The specific thing we have to keep in mind when cooking these fish is, first of all, that they need a little longer heat treatment compared to white fish.
Blue oily fish allow endless possibilities and combinations, but we have to take into account their more pronounced taste, which somewhat limits the possibilities of additional seasoning with aromatic herbs and other products.
What to combine oily fish with
Blue fish love the company of tomatoes, lemon, garlic, onions, parsley, white wine or rosé, black pepper.
They can be successfully subjected to various culinary treatments such as frying, boiling (in fish stews), baking in an oven or grilled fish, but steaming them is not among the most recommended.
As a side dish for oily blue fish, potatoes, rice and almost any vegetables and salads are suitable. Here is a more interesting suggestion for a festive fish recipe to impress your guests:
Oven-baked mackerel with dates
Products for 4 servings:
2.2 lb (1 kg) of mackerel (4 fish)
5.3 oz (150 g) couscous
12 dates
1 egg
ginger
1 tsp. sugar
3.5 oz (100 g) ground almonds
1.8 oz (50 g) butter
5.3 oz (150 g) cherry tomatoes
You also need olive oil, black pepper, salt
Method of preparation:
Heat the oven to 360°F (180°C). Put a pot of water and a pinch of salt on the stove. When the water boils, add the couscous and cook, until it's done. If you use its smallest version, then just pour it with warm water and let it swell and absorb it.
Separate the egg white from the yolk. Mix the yolk with the couscous, along with the butter, ground almonds, finely grated ginger root, sugar and black pepper.
Pit the dates and stuff them with some of this mixture.
Clean the mackerel and wash it. Salt it and rub it with a little black pepper and olive oil. Place the fish in a greased baking pan, cover it with the rest of the filling and bake for 20 minutes or until the eye of the fish turns white - this is an indication that it is cooked well. Serve it with cherry tomatoes and garnish it to your liking.
See our website for other delicious blue fish recipes for St. Nicholas Day and other festive occasions.
White fish
We're moving on to those representatives of the aquatic kingdom, which have more tender meat and a lower fat content:
These representatives inhabit the bottom layers of water bodies, contain little fat (less than 5%) and almost no calories. On the other hand, they are rich in vitamins, especially from the B group, among which vitamin B12 stands out the most.
Types of white fish
Representatives of white fish are Hake, Sea bream, Cod, Seabass, Monkfish, Sole, Trout and others.
An important feature to mention is that some of them, such as cod, sea bass or trout, have the ability to increase their fat content during certain periods of the year, in which cases they leave the classification of white fish and are positioned in an intermediate category of "semi-oily". Turbot also falls into this category.
How to cook delicious white fish
White fish need significantly shorter heat treatment than blue fish. Due to their milder taste and tender texture, they really allow endless possibilities for cooking by frying, breading, baking, poaching, boiling and steaming.
They go well with spices such as white pepper, parsley, oregano, fresh basil, dill, rosemary, saffron, tarragon and lovage. They go exceptionally well with delicate sauces, fresh salads, potatoes, garlic, capers, lemon and other citrus fruit, white wine, cream and others.
They are very suitable for fish soups, for the preparation of which every part of the fish is used and for the preparation of the broth the head, bones, and fins are used.
The white fish is added last to the soup as it cooks almost instantly.
When baking fish, the rule to keep an eye on the color of the eye - it should become milky white to be sure that it is well cooked. If we only make fillets, then it is enough to see that the meat has lost its transparent hue and has also become milky white in color.
The duration of the heat treatment depends on the size and thickness of the fish fillets, if they are thin they are cooked on high heat for a short time. If they are thick, they are sealed as with meat and then the temperature is reduced to allow the heat to penetrate deeper and cook the inside.
It is important to note that even after removal from the heat, the fish continues to cook due to the residual heat. Therefore, be very careful with white fish dishes, as they can easily dry out and lose its juicy tenderness and flavor.
Here's a great white fish suggestion.
Bacalao al Pil Pil
Products: 4 thick cod fillets with skin, 5 cloves of garlic, half a dried chili pepper, olive oil and parsley.
Method of preparation: Heat about 6 tbsp. olive oil over moderate heat and fry the garlic cloves, until they aquire a golden color. The garlic can be whole, slightly crushed or cut into circles.
Take out the golden garlic cloves and in their place put the chili pepper to fry. Remove it from the olive oil as well.
It's the fish's turn. Cook it in the same fat for 3-4 minutes on each side. Take it out on a plate and in another vessel separate the cooking fat mixed with the juices of the fish. The cod releases a gelatinous protein that is very specific and will make the Pil Pil sauce emulsify and thicken almost like mayonnaise.
Heat a cup of pure olive oil and start slowly pouring in half of the fat from the fish. Keep stirring vigorously with the bottom of a metal strainer, by touching the bottom of the pan with it as well in quick circular motions This is how the magic of this sauce happens and it whitens and thickens. Alternate pure olive oil with the other fat until you reach the desired consistency. Serve the cod in this delicious iconic sauce, sprinkle with the garlic cloves, chilli and freshly chopped parsley.
Look at Bonapeti.com and other incredibly delicious suggestions for cooking silver carp, delicious recipes for sea bass or grilled trout.
Carp Stuffing Ideas will help you prepare the most delicious fish on St. Nicholas Day.
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