. Coast watch. Marine resources; Oceanography; Coastal zone management; Coastal ecology. much ; Taylor says folks also add saturated fat, choles- terol and calories to their fish and shellfish during preparation. She discourages frying the fisher- man's catch, but realizes that some people are hooked on fried fish. If you must fry, Taylor recommends canola oil or safflower oil. Try to avoid shortening or lard because they are high in saturated fat. Be sure to heat your oil before adding the fish, Taylor says. The fish cooks faster and absorbs less oil. Also, Taylor suggests th
. Coast watch. Marine resources; Oceanography; Coastal zone management; Coastal ecology. much ; Taylor says folks also add saturated fat, choles- terol and calories to their fish and shellfish during preparation. She discourages frying the fisher- man's catch, but realizes that some people are hooked on fried fish. If you must fry, Taylor recommends canola oil or safflower oil. Try to avoid shortening or lard because they are high in saturated fat. Be sure to heat your oil before adding the fish, Taylor says. The fish cooks faster and absorbs less oil. Also, Taylor suggests that fried fish addicts use fillets for frying instead of cutting fish into fingers. With fillets there is less surface area to absorb oil. And any time you fry, drain your fish on paper towels to absorb more oil from the surface. But Taylor wishes everyone would throw out their frying pan when it comes to fish and shell- fish. Other cooking methods—baking, broiling, poaching, steaming, grilling and stir-frying— make for more moist, more flavorful fish that has fewer calories and saturated fat. Poaching and steaming fish in water or wine re- quires no oil. For baking, grilling and broiling, Taylor recommends brushing the fish with canola oil instead of butter or margarine. And marinades are a good way to add flavor without adding too much fat. Taylor says the following recipes are healthful ways to prepare the catch. Oriental Fish Marinade 1 pound flounder or other lean fillets 6 tablespoons light soy sauce 1 tablespoon vegetable oil 1 teaspoon finely minced fresh ginger 1 clove garlic, pressed 1 teaspoon honey 1 teaspoon vinegar 2 tablespoons water Place fish in a flat, nonreactive pan. Mix other ingredients in a bowl and pour over fillets. Marinate 30 minutes. Remove fish and reserve marinade. Grill or broil fish about 4 inches from heat source until fish flakes easily when tested with a fork, about 8 to 10 minutes. Baste occasionally with marinade. Serves 3. Grilled Herbed
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Keywords: ., bookcentury1900, bookcollectionunclibra, booksubjectoceanography
