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Mahi-Mahi, Mullet, Tilefish, Grouper, Shark. HOW MUCH TO BUY Whole or drawn fish: 3/4 to 1 pound per serving. Dressed or cleaned fish: 1/2 pound per serving. Fillets or steaks: 1/4 to 1/3 pound per serving. BUYING, STORAGE AND HANDLING Remember to purchase seafood last and keep it cold during the trip home. Fresh whole fish should have: -- A shiny surface with tightly adhering scales. -- Gills that are deep red or pink, free of slime, mucus and off-odor. -- Clean shiny belly cavity with no cuts or protruding bones. -- A mild aroma, similar to the ocean. Fresh steaks, fillets and loins should have: -- A translucent look. -- Flesh that is firm and not separating. -- A mild odor, similar to the ocean. -- No discoloration. -- Packaging that keeps them from being bent in an unnatural position. PREPARATION Keep raw and cooked seafood separate to prevent bacterial cross-contamination. After handling raw seafood thoroughly wash knives, cutting surfaces, sponges and your hands with hot soapy water. Always marinate seafood in the refrigerator. Discard marinade; it contains raw juices which may harbor bacteria. When marinade is needed for basting reserve a portion before adding raw seafood. COOKING The general rule is 10 minutes per inch of thickness, at the thickest part of the fillet or steak, at 400-450 degrees F. If fish is cooked in parchment, foil or a sauce, add 5 minutes to the total cooking time. Fillets less than 1/2 inch thick do not need to be turned during cooking. Fish cooks quickly. Do not overcook. Fish is done when the flesh becomes opaque and flakes easily when tested with a fork. Poaching, steaming, baking, broiling, sautιing, microwaving are excellent low-fat cooking methods, if you do not add high-fat ingredients. Marinate in your favorite salad dressing prior to cooking. Broil, bake, steam or microwave, then cube and add to pasta or salad greens for a delicious salad. Broil or grill with lime-butter and seasoned salt. Oil the grill to prevent fish from sticking. Bake whole fish with a crab or shrimp stuffing. Add leftover fish in broken pieces to salads, soups or sauces. NUTRITION Nutritional values for approximately 4 ounces (114 grams) of raw, edible portions Calories 120 Calories From Fat 20 Total Fat 2 g Saturated Fat 0 g Cholesterol 50 mg Sodium 40 mg Total Carbohydrates 0 g Protein 24 g Florida Department of Agriculture and Consumer Services www.fl-seafood.com
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