Ian Allen/Staff Reporter
Snapper can be cooked in the traditional run-down style with white rice and seasonal vegetables, or you can be more inventive with mango chutney and rice and peas with peanuts and escallion.
Heather Little-White, Contributor
At this time of the year, fish comes into sharp focus as persons eat it as part of healthy food fare for the Lenten season. In general, more Jamaicans are becoming health-conscious, making seafood a perfect alternative to meat.
Fish is rich in protein, vitamins and minerals and low in calories. Fish is underestimated as a powerful food in that even small portions have a dramatic effect of health. Research has shown that two to three servings of fatty fish each week help curb the risk of heart attack. One serving is three ounces of fatty fish. It lowers the LDL ('bad') cholesterol and fat in the blood and may help fight off other ills, including breast cancer and migraine.
How can small portions of fish be so potent? The answer rests with polyunsaturated fat known as omega-3 unique to fish. Omega-3 changes the chemistry of the body and has significant effects on the body by:
The best source of omega-3 is from fish itself, and there are several varieties from which to choose. Saltwater varieties tend to have higher levels of omega-3 than freshwater varieties. Fattier fish also provide better omega-3 protection and raw fish offers the same protection as cooked fish.
BEST OMEGA-3 CATCHES
A daily teaspoonful dose of old-fashioned cod liver oil can serve as an in-between alternative providing enough omega-3. Excessive doses of cod liver oil can cause a toxic build-up of vitamins A and D in the body. Omega-3 supplements, sold as omega-3 fatty acids, EPA and DHA, are useful but fresh sources are better.
Perfectly cooked fish should flake easily. When preparing fish, keep in mind that it is delicate, so overcooking will make it tough, dry and unpalatable. To prevent overcooking, pull it out slightly before it is done. In order to retain its moisture, fish needs to be cooked quickly over high heat in grilling, frying, broiling, or sautéeing, or it needs to be cooked with liquid by poaching or steaming.
Fish is tender and its delicate flavour lends itself to a variety of preparations, combining herbs and spices. Fish can be purchased whole, as steaks or boneless fillets. Cooking time in the kitchen can be drastically reduced if a fish dish is the entrée of choice as it cooks quickly. Fish dishes can easily be prepared in 30 minutes or less.
Safe selection
Fish are delicate creatures and begin to deteriorate as soon as they are lifted from their habitat, water. Obtaining the freshest fish possible can make all the difference between a family which adores fish in all its varied forms, and one that detests the mere mention of it.
Basic rules in selecting fish
1 The eyes of fish should be bright, clear, full and bulging.
2 Gills should be reddish-pink.
3 Scales should be bright in colour, with a sheen.
4 Fresh fish should not have a strong, fishy odour.
5 The flesh of fish should be firm and elastic and should spring back when touched.
The versatility of fish lends itself to making soups, chowders and spreads. Popular Jamaican-style dishes include Escoveitched Fish, served with bammies or festival; Steamed Fish with Okras and Crackers are a delight; Fish Run Down with coconut milk is a mouth-watering treat with ground provisions.
Other tasty treats are Grilled Salmon with Rosemary-garlic Butter, Parmesan Crusted Grouper, Blackened Fish Cajun-style, Fish Au Gratin and New England Clam Chowder. A chowder is any of a variety of soups enriched with salted meat or fish and thickened with flour or more traditionally with crushed crackers and milk or cream. For persons who cannot have dairy, there is a recipe which will give you the flavour without the discomforts of dairy.
Heather Little-White, PhD, is a nutrition and lifestyle consultant in the Corporate Area. Send comments to editor@gleanerjm.com or fax 922-6223.
Fun recipes for Lent
4lb red snapper
Salt to taste
2 cups fish broth or water
1 cup dry white wine
2tbsp white wine vinegar
4 stalks scallion, sliced
1 lemon, sliced
1 carrot, sliced
4 whole cloves
6 pimento seeds
1tsp salt
3 sprigs thyme
1 green Scotch bonnet pepper
1/4 cup butter or margarine
Method
Sprinkle inside and outside of snapper with salt. Place in a deep skillet, roasting pan or fish poacher. Add remaining ingredients and cover. Simmer for 30 minutes. Keep fish warm in poaching liquid, melt butter or margarine. Place snapper on a serving platter and drizzle with warm butter.
Serves 5.
1/4lb margarine
2 medium yellow onions, finely chopped
3 quarts water
13/4lb fresh fish fillets, thawed and cut into 1/2 inch pieces
5 medium white potatoes, diced into 1/2 inch bits
2tsp salt
11/2 cups non-dairy creamer
Method
1. In a large stock pot, melt margarine over medium high heat. Cook and stir chopped onion until translucent, but not darkened. Carefully add three quarts of water, increase heat to high and bring to a low boil. Once boiling, stir in diced fish and potatoes. Reduce heat to medium and cook at a low boil for 30 minutes, stirring frequently to prevent sticking. Remove pot from heat, and allow to cool until mildly warm.
2. Stir non-dairy creamer into cooled soup, slowly and thoroughly to avoid lumps forming. Season to taste with salt. Cover and refrigerate eight hours, or overnight, to develop flavours.
3. To serve, reheat on the stove or in the microwave. Adjust seasoning as needed with salt. Serve with soda crackers and sweet pickles.