Posts Tagged ‘fish’

Fresh Ocean Perch with Sauteed Fiddleheads

I have a new favorite green:  Fiddleheads!   I have always wanted to try them, but they are in season for such a short time, that unless you make a point to look for them, the season is over too fast to get any.  They have a slightly bitter taste, like Rappini or Broccoli Rabe, and a flavor that’s a cross between Asparagus and Broccoli.  High in Vitamins C and A, these are very good for you too, as well as being delicious!

Fresh Ocean Perch Fillets
1 Summer Squash
1/2 Vidalia Onion
1 clove Garlic
Olive Oil



Put a light coating of vegetable or canola oil on a non-stick skillet.  Score the skin of the perch lightly, but all the way through to prevent it from curling while cooking.  Lightly salt, pepper, and thyme the white flesh of the fish, put flesh side down into the skillet.  Cook about 3 minutes until lightly browned and the fish is cooked most of the way through.  Turn over and cook about 2 minutes more skin side down.  These fillets don’t take very long to cook because they are so thin.


Wash and trim Fiddleheads.  Leave no more than 2″ of the stem.  The rest gets tough.  Cut the Summer Squash into thin strips.  Slice the onion thinly.  Chop the garlic.

Heat skillet, add olive oil.  Add the onions first.  Cook until they are translucent.  Add the garlic.  Add the Fiddleheads.  Add the Summer Squash.  Season with salt and pepper.  Cook until the veggies are crisp-tender.

That’s it!  Very quick and easy, and a nice light meal for the coming warm weather. 

If you cook the veggies first and lightly cover to keep warm, you can reuse the pan for the fish.  It becomes a one-pan dinner that’s healthy, delicious, and ready in 10 minutes.  You don’t have to heat up the whole kitchen, and clean-up is a breeze!


Broiled Salmon with Thyme

Turn broiler on high.  Spray non-stick cooking oil on your broiler pan to keep the fish from sticking.

Rinse the salmon.

Sprinkle the pink flesh side liberally with Thyme.

Turn the fish over and cut into pieces through the skin.  It’s easier to cut through the skin from this side rather than the other.

Put the pieces on the broiler pan skin side up.  Broil for a few minutes until the skin starts to bubble and turn color.

Turn the fish over and cook until the flesh is done, about 3 -4 minutes depending on the thickness.  Do NOT overcook.  Well-done fish is dry and yucky!

When the fish is cooked so that it is no longer dark pink inside, turn it back skin side up.  Put back in the broiler for another minute or two for the final crisping.

If you start with the skin side down when it’s raw and without doing the first cooking, it will stick and peel off the fish and disintegrate and be nasty.  By cooking the skin first, you give it a chance to firm up and then not stick to the broiler pan.

Easy!  Yum!