Catch to Table: A Seafood Recipe Guide

This guide is designed to help you prepare fresh seafood, from the moment it is caught or purchased to a delicious meal on your table. It includes tips on preparation, cooking methods, and a simple recipe to get you started.

Preparation and Handling

Proper handling is key to maximizing flavor and ensuring food safety.

Cleaning Fish

Before cooking, fish should be properly scaled and gutted.

1. Scaling: Use a fish scaler or the dull side of a knife to remove scales by scraping from the tail toward the head. Rinse thoroughly.
2. Gutting: Make a shallow cut from the vent to the gills and remove the internal organs. Rinse the cavity clean.

Storage

Keep fresh fish chilled until you are ready to prepare it.

Item	Storage Method	Duration
Whole Fish	Layered on ice in a container	1-2 days
Fillets	Tightly wrapped in parchment paper, then plastic wrap	1-2 days
Shellfish	Placed in a porous container (e.g., bowl with a damp cloth)	1 day

Cooking Methods

Different fish benefit from different cooking techniques. Below are some popular methods.

Pan-Seared Fish

• Best for: Fillets (e.g., Salmon, Cod, Snapper)
• Technique: Cook in a hot pan with a small amount of oil, skin-side down first for a crispy finish.

Grilling

• Best for: Whole fish or firm fillets (e.g., Tuna, Swordfish, Halibut)
• Technique: Brush with oil and season well. Use a fish basket or foil to prevent sticking.

Baking/Roasting

• Best for: Large whole fish or delicate fillets (e.g., Trout, Bream)
• Technique: Cook in an oven, often with herbs and citrus.

Simple Pan-Seared Fillet Recipe

This recipe is simple, versatile, and highlights the flavor of the fresh catch.

Ingredients

• 4 (6 oz) fish fillets (e.g., Cod, Tilapia, or Red Snapper), about 1 inch thick
• 2 tablespoons olive oil
• Salt and black pepper to taste
• 1 lemon, cut into wedges
• 2 tablespoons chopped fresh parsley or dill

Instructions

1. Seasoning: Pat the fillets dry with paper towels. Season generously on both sides with salt and pepper.
2. Searing: Heat the olive oil in a large non-stick skillet over medium-high heat until shimmering.
3. Cooking: Place the fillets in the pan, skin-side down if applicable. Sear for 3-4 minutes until a golden-brown crust forms.
4. Flipping: Gently flip the fish and cook for another 3-4 minutes, or until the internal temperature reaches 145°F and the flesh is opaque and flakes easily.
5. Garnishing: Transfer the fish to plates. Sprinkle with fresh parsley and serve immediately with a lemon wedge.