Fish is a high-protein food. It takes only 2 to 3 ounces of fish or shellfish (not counting bones or shells) to provide the protein needed for 1 meal - about 1/4 the day's protein requirement. If the servings in recipes (based on protein needs for meals) seem small for hearty apptetites, count on fewer servings per recipe or increase the variety or amount of foods served with the fish.
BUYING FISH
Whole Fresh Fish - Look for bright, clear bulging eyes; firm flesh that springs back when pressed; reddish pink gills; shiny, bright-colored scales, close to the skin; fresh smell, not too strong.
Frozen Fish - Be sure it is frozen solid, no discoloration with little or no odor, little or no airspace between fish and wrapping.
Shellfish - Can be purchased live, partially or completely prepared as well as commerically frozen. Just-caught shellfish are often commercially frozen for shipment in prime condition.
Live mussels and clams should have tightly closed shells; however, an open shell will close when tapped if it is still alive. If the mussel is not alive, do not use it for cooking. Two live mussels will make a sound like rocks when cracked together.
Oysters, scallops and clams are partially prepared when purchased shucked in their own liquid.
Raw shrimp (heads removed) are greenish or pink and are sold frozen or refrigerated by the pound. Cooked shrimp (shells removed) are pink and are sold by the pound. Canned shrimp can be used interchangeably with cooked shrimp.
Crabs are available live (near place of capture), frozen (cooked in the shell) and canned. Crab and shrimp can be purchased fully cooked in the deli or seafood section of many supermarkets. The flesh of partially prepared shellfish should be firm and spring back when pressed, indicating freshness.
How much fish to buy will depend on what form and kind selected. Use these guidelines when shopping.
Whole Fish - (just as it comes from the water): about 1 pound per serving.
Drawn Fish - (whole but eviscerated): about 3/4 pound per serving.
Dressed or Pan-Dressed - (ready to cook): about 1/2 pound per serving.
Steaks - (cross-section slices, about 3/4-inch thick, from large dressed fish): about 1/3 pound per serving.
Fillets - (sides of fish cut lengthwise away from backbone - almost boneless): 1/4 pound or less per serving.
Butterfly Fillets - (double fillets held together by skin): about 1/4 pound per serving.
Sticks - (cuts from frozen blocks of fish fillets - breaded, partly cooked and frozen): about 4 sticks per serving.
Shellfish - Available canned, frozen, smoked, breaded and, in some areas, live; consult recipe or dealer for amount to buy.
Lean and Fat Seafood
There are 2 classifications of fish: fat and lean. Fat fish contain oil throughout their flesh and are best for baking because they remain moist after cooking. Lean fish have less oil and are better when cooked with a small amount of fat. Sustitute fish from withing the same classification. One lean fish (halibut, pike, seabass, cod, ocean perch, flounder, red snapper, smelt or swordfish) can be substituted for another lean fish in a recipe; the same is true for fat fish (lake trout, white fish and salmon).
Whether fat or lean, fish provide good protein with fewer calories than most red meat: a serving of lean fish has about 1/2 the calories of an equal serving of most red meats. A serving of fish has about 20% less fat than an equal serving of most red meats.
Low Fat-High Protein Seafood - (less than 5% fat, more than 15% protein): Tuna and halibut (may contain up to 25% protein); cod, flounder, haddock, pollack, mullet, ocean perch, carp, whiting, crabs, scallops, shrimp, lobster.
Medium Fat-High Protein Seafood - (5% to 15% fat, more than 15% protein): Anchovies, herring, mackerel, salmon, sardines.
High Low-fat Protein Seafood - (more than 15% fat, less than 15% protein): Certain species of lake trout and, during some seasons, herring, mackerel and sardines.
Low Fat-Low Protein Seafood - Oysters and clams (80% water).
Storing Fish
Store fresh fish covered in coldest section of refrigerator; use within a day or two.
Place leftover cooked fish or seafood in a tightly covered container; refrigerate no longer than 3 days, or wrap, label and freeze no longer than 3 months. Use in place of canned tuna or salmon or in recipes that use flaked, cooked fish.
If buying frzoen fish, keep it solidly frozen. To freeze fresh fish (cleaned and scaled), wash under running cold water, drain, gently pat dry and wrap tightly in moistureproof, vaporproof wrap, or place in freezer container and cover with water. Separate steaks and fillets with a double thickness of aluminum foil or waxed paper, then tightly wrap, label, date and freeze.
To thaw frozen fish, refrigerate only long enough for ease of handling (about 24 hours for a 1-pound package). Do not thaw fish at room temperature. If thawing must be speeded up, immerse fish (wrapped in waterproof package) in cold water.
Use fish immediately after thawing; dry thawed fish before cooking. Fillets or steaks can be broiled, poached or fried (if not breaded) without being completely thawed. Allow additional cooking time.
Frozen breaded fish fillets, portions or sticks should go directly from freezer to pan without thawing. If they thaw, use immediately; don't refreeze.