• How to dress a fish for dinner.
  
• An inch by inch guide for cooking perfect fish and seafood.
  
• Why they're calling fish nature's fast food.

Seafood is great food. It tastes delicious, and it's good for you. When you serve seafood, you can please your palate and enjoy healthy eating at the same time. But there's even more good news. Since there are so many types of fish and shellfish available, you can use seafood to add exciting variety to your meals. There are also many different ways to prepare seafood. You can mix and match many different fish and shellfish and cooking methods to create an unlimited number of dishes. Experiment by using different herbs, spices and other seasonings and you can give even your favorite seafood dishes an intriguing new flavor.

Best of all, seafood is incredibly easy to prepare. With a little basic knowledge, you can become an expert in no time at all, creating dishes that you, your family and your friends will truly savor. Try fish in your favorite poultry recipes. All the information you need to become confident about selecting, storing, preparing and serving a wide variety of seafood is right here in this handy booklet.

Take a few minutes now to read it over and see just how easy it is to enjoy an endless variety of seafood dishes. Take it with you when you shop to help you select seafood. Use it at home to help you store seafood properly and prepare the many recipes offered here.

With this booklet as your guide, you will be able to enjoy seafood as often as you like, and let it add a healthy, delicious new dimension to your meal planning.

QUICK GUIDE TO COOKING SEAFOOD

The most important thing to remember when cooking seafood is simply not to overcook it. Cook raw shellfish, shucked or in the shell, very lightly. You can actually see when they are done.

• Raw shrimp turn pink and firm. Depending on the size it takes about 3 minutes to boil, steam or saute 1 pound of medium-sized shrimp in the shell.

• Shucked shellfish, such as oysters, become plump and opaque. The edges of the oysters start to curl. Overcooking causes them to shrink and toughen.

• Clams, mussels and oysters in the shell will open when steamed or roasted. Remove them when all are open and the meat is plump.

• Scallops turn opaque and firm when cooking. Depending on the size, scallops take 1 to 5 minutes to cook through.

• Live lobsters and crab turn bright red shortly after immersion in boiling water (note cooking times on the table to follow).

• If you purchase pre-cooked product such as crab, shrimp or surimi products, plan to serve it chilled or simply warmed through. Do not overcook.

Finfish cooks quickly, 6 to 12 minutes per inch thickness, regardless of cooking method. Monitor cooking time carefully. Measure fish at its thickest point before cooking. Check fish several minutes before end of estimated cooking time. Cook fish only until it is firm, but still juicy and has turned from translucent to opaque. Don't cook fish "until it flakes." By this time, it has toughened and dried out.

Click here for nutrition table for 7,248 foods.

Fish can be cooked from the frozen state if you double the length of the cooking period. It's not a good idea to thaw fish and seafood in the microwave because some parts may start to cook. Never refreeze the seafood because the quality suffers greatly.

APPROXIMATE COOKING TIMES

Amberjack   10                Pollock  10

Black Cod   10                Pompano   9

Blue Fish    9                Porgy    12

Buffalo   10                  Rockfish  10

Butterfish  10                Salmon  9

Catfish  10                   Sea Bass  12

Cod  10                       Shad  10

Croaker  10                   Shark  9

Drum  10                      Sheepshead  10

Flounder  10                  Skate  8

Grouper  12                   Smelt  8

Haddock  10                   Snapper  12

Halibut  8                    Sole  8

Lake Perch  8                 Sturgeon  9

Lingcod  10                   Swordfish  8

Mackerel  9                   Tautog  12

Mahimahi  10                  Tilefish  12

Marlin  8                     Trout  9

Monkfish  12                  Tuna  6

Mullet  9                     Walleye Pike  8

Ocean Catfish  10             Whitefish  10

Ocean Perch  10               Whiting  10


Shellfish (Minutes)


Bay Scallops  1 1/2

Clams  5-7 until open

Crab (live)  5-8

Crawfish  2-3

Lobster  12 for first pound, 6 for each additional pound

Mussels  3-4 until open

Octopus  1 1/2 hours

Oysters  2-3 until edges curl

Sea Scallops (large)  5

Shrimp (medium)  3

Shrimp (large)  4

Squid Rings  1-1 1/2

SAUCES AND SPICES

Cooked seafood tastes great just as it is. But it is also delicious when enhanced with other flavors. Listed below are just a few items you can use to add zest to your seafood. All ingredients are available in your favorite grocery store and require little preparation time.

Herbs, Spices and Seasoning Mixes: Basil, bay leaf, dill, oregano, paprika, pepper, seasoned peppers, tarragon, thyme, rosemary, sage, marjoram, chervil, chives, fennel, ginger and garlic nicely complement the flavor of seafood. Try commercially available Italian seasoning or lemon & pepper blends or blends created especially for seafood. Pair up any of these herbs, spices and seasonings with butter or margarine, and you'll be able to create even more flavor options for your seafood.

Marinades. Combine ingredients such as wine, vinegar, lemon or any citrus juice along with a mild-flavored cooking oil and your choice of other flavoring agents to create tangy marinades for your seafood. Or use bottled salad dressing like Italian, Vinaigrette or Dijon flavor. Spicy mustards also work well in marinades.

Sauces and Condiments. Soy sauce, oyster sauce and teriyaki sauce can be used in marinades or brushed on fish and seafood before grilling, broiling, baking, steaming or microwaving. Pasta sauces, pesto and jarred salsas can be poured over fish before baking or heated and added after poaching and sauteing. Cocktail and tartar sauces are traditional condiments for fish and seafood.

Flavored Butters

General Instructions: Thoroughly blend ingredients for desired butter using a processor or blender. Wrap in foil or plastic in log shape. Refrigerate or freeze until needed. Serve about 1 tablespoon per portion on plainly grilled, broiled or baked seafood.

Garlic Basil Butter

1/4 pound butter or margarine softened
1 small clove garlic finely minced
1 teaspoon basil
1 teaspoon fresh lemon juice
salt to taste

Lemon Tarragon Butter

1/4 pound butter or margarine softened
2 teaspoons tarragon
2 teaspoons fresh lemon juice
salt to taste

Marinades

General Instructions: Marinades can be used with fish or seafood of your choice. Each recipe yields enough to marinate 1-3 pounds. Thoroughly blend ingredients. If marinating whole fish, make 3-4 slits into flesh down to the bone on each side. Marinate 2-6 hours in the refrigerator, turning fish or seafood about every hour. Baste once during cooking.

White Wine Marinade

1/2 cup light olive oil
1/4 cup dry white wine
1 clove garlic finely minced
1/2 tablespoon tarragon leaves
1/2 tablespoon Dijon-type mustard
salt and pepper to taste

Teriyaki Sauce

1/2 cup soy sauce
2 tablespoons dry sherry
1/2 tablespoon sugar
1 clove garlic finely minced
1/2 tablespoon finely grated fresh ginger root (or 1/2 teaspoon dried ground ginger)

BAKING

Baking is a particularly easy way to prepare fish. To bake fish, preheat your oven to 425 degrees. Rinse fish under cold water and pat dry with paper towels. Pat the inside dry as well if you are baking a whole fish.

Lightly oil (or use a non-stick product) a shallow baking dish and place fish in it, skin side down, if baking fillets. If desired, season with salt and pepper and/or butter or margarine, or sauce. It is not necessary to add a fat or liquid when baking fish. The fish will remain naturally moist as long as it is not overcooked. Measure the fish at its thickest point. Bake it 6-12 minutes per inch thickness until the fish is just opaque throughout. Add 5 minutes to total cooking time if fish is being baked in a sauce or wrapped in foil.

To enjoy the taste of "fried" fish without excessive fat, bake fish fillets, dredging them in seasoned flour, dipping them in an egg yolk beaten with a little water and coating them with bread crumbs. Place fish in a shallow, lightly oiled baking pan and dot with margarine or butter. Bake 6 to 12 minutes per inch thickness of fish, until it is just opaque throughout.

To bake prepared breaded frozen fish products, follow the directions on the package.

Fish and Vegetables in Foil

1 1/2 pounds fresh or frozen fish fillets or steaks
4 carrots
8 green onions
4 small zucchini squash
1 large green pepper
4 tablespoons teriyaki sauce

Rinse fish under cold water. Pat dry. Place 4 individual portions of fish on 4 pieces of foil large enough to completely wrap around the fish and vegetables. Diagonally slice the carrots, green onions and zucchini. Cut green pepper into strips. Divide vegetables into 4 servings and layer on top of fish portions. Pour 1 tablespoon of teriyaki sauce over each portion. Bring the edges of the foil together, fold them, and crimp the edges together. Place on a baking sheet and bake at 425 degrees for 11 to 17 minutes per inch thickness of fish until just opaque throughout. Serves 4.

Use or substitute other vegetables, e.g. cherry tomatoes, whole mushrooms, celery, snow peas, bean sprouts.

Baked Fish Au Gratin

1 1/2 pounds fresh or frozen fish fillets or steaks
salt and pepper to taste
3 teaspoons oregano (or herbs of your choice)
6 tablespoons light olive oil
1 cup bread crumbs

Preheat oven to 425 degrees. Rinse fish under cold running water. Pat dry. Season fish on both sides if desired. Place into a lightly greased (or use a non-stick product) baking dish, skin side down. Thoroughly mix oregano with oil and bread crumbs. Spread crumb mixture evenly over surface of fish. Bake fish 6 to 12 minutes per inch thickness until fish is just opaque throughout. Remove fish from oven and place it under the broiler for 1 minute to brown the crumb covering. Serves 4.

BROILING

To broil fish, preheat broiler pan. Rinse fish under cold water and pat dry. Season it on all sides, if desired, with salt, pepper and lemon juice. It is never necessary to add butter, margarine, or oil when broiling fish. The fish will remain naturally moist as long as it is not overcooked. Steaks and whole fish should be turned once halfway through broiling. Fillets do not need to be turned.

With care, lightly grease the hot broiler pan with oil or non-stick spray. If broiling a small whole fish, slash the skin on both sides and turn it over halfway through broiling. Arrange fish fillets, skin side down, in a single layer.

Place pan about 4 to 5 inches from the heat. Monitor cooking carefully. Broil 6 to 12 minutes per inch thickness of fish, until it is just opaque throughout.

To broil frozen fish, double the cooking time and turn the fish over halfway through broiling.

Broiled Marinated Fillets

1 1/2 pounds fresh or frozen fish fillets
1/4 cup vinegar
1/2 cup light olive oil
1 small onion finely minced
2 tablespoons parsley finely minced
2 cloves garlic finely minced

Rinse fish under cold running water. Pat very dry. Thoroughly combine remaining ingredients. Place fish in shallow glass dish. Pour marinade over fish. Marinate in the refrigerator at least an hour, turning once. Preheat broiler pan. Broil fish 4 to 5 inches from the heat source 6 to 12 minutes per inch thickness until fish is just opaque throughout. Serve immediately or chill and serve cold.

Shrimp or scallops can be substituted in this recipe. Serves 4.

Broiled Fish With Three Peppers

1 1/2 pounds fresh or frozen fish fillets or steaks
2 tablespoons light olive oil
salt and pepper to taste
2 tablespoons additional oil
1 small green pepper cut into thinly sliced strips
1 small red pepper cut into thinly sliced strips
1 small yellow or orange pepper cut into thinly sliced strips
1/2 pound thickly sliced fresh mushrooms
1/2 tablespoon freshly chopped basil (or 1 teaspoon dried)
1 small jalapeno pepper finely minced (seeds removed)

Preheat the broiler. Rinse fish under cold water. Pat very dry. Brush lightly with olive oil. Season to taste. Broil fish 4 to 5 inches from heat source 6 to 12 minutes per inch thickness until the fish is just opaque throughout.

While the fish is broiling, heat the additional oil in a large saute pan over medium-high heat. Add the remaining ingredients to the pan. Thoroughly blend and stir for 3 to 4 minutes until vegetables are heated through, but still firm in texture.

Portion fish on individual warm plates. Top each portion with sauteed vegetable mixture. Serve immediately. Serves 4.

GRILLING

There are a few key variables to be considered when grilling fish and shellfish. Grilling time will depend on: the thickness of the fish, the type of fire (wood, charcoal, gas, electric), the distance of the fish from the heat source, and whether you use a covered or an open grill. Covering the grill will infuse the fish and seafood with a delicious, smokey flavor.

Rinse fish under cold water. Pat dry. If desired, marinate fish in the refrigerator for around two hours. Season to taste. It can be helpful to use a hinged grilling basket or aluminum foil that has been punctured to allow air flow, particularly with more delicate textured fish. Prior to placing on the heat, either spray the basket with non-stick product, or very lightly glaze the fish with cooking oil. When not using a basket or the foil method, pre-oil the unheated grill rack.

When grilling, monitor fish carefully. Cooking time is generally 6 to 12 minutes per inch thickness. Turn fish halfway through estimated time. Grill until the fish is just opaque throughout. As a rule, shellfish cooks faster than finfish.

Barbecued Fish on a Bun

4 fresh or frozen fish fillets (6 oz. each)
1 tablespoon light olive oil
1 bottle commercially prepared barbeque sauce
4 buns of choice
4 lettuce leaves

Rinse fillets under cold water. Pat very dry. Brush lightly with olive oil. Grill fillets skin side up over hot coals about 2 minutes. Turn and brush fillets with a generous coating of barbeque sauce. Grill 2 to 3 minutes longer depending on the thickness of the fish. Grill burns slightly to warm. Place grilled fillet on top of lettuce in each bun. Offer additional sauce on side. Serves 4.

Grilled Fish and Fresh Papaya

1 1/2 pounds fresh or frozen fish fillets or steaks
1/4 cup cooking oil
6 cloves (whole)
1/2 fresh hot chili pepper finely chopped (seeds removed)
1/2 cup fresh orange juice
3 tablespoons fresh lime juice
1/4 teaspoon salt
1 ripe papaya peeled
2 tablespoons butter melted
1/8 teaspoon nutmeg

Rinse fish under cold water, pat dry. Marinate for 1 to 2 hours in refrigerator in thoroughly blended mixture of oil, cloves, chili pepper, orange and lime juices and salt. Grill fish over high direct heat for about 6 to 12 minutes per inch thickness until fish is just opaque throughout. Turn fish once during grilling.

Cut papaya crosswise into circular slices 1 inch thick. Remove seeds. Place in a foil tray. Generously baste with butter, sprinkle with nutmeg. Add papaya in tray to grill for last 3 minutes of fish grilling. Grill until hot and sizzling. Serves 4.

SAUTEING, PAN-FRYING

Sauteing and pan-frying are ideal for thinner fish fillets and very small whole-fish 1 inch thick or less and no longer than the average 10-inch skillet (e.g. smelt, trout, catfish and sole). Shucked oysters, shrimp, scallops and squid also lend themselves quite well to this cooking method.

To saute, first rinse fish under cold water and pat dry with paper towels. If desired, lightly flour the fish to help seal in the juices. Using a heavy-duty skillet, add a combination of 1 tablespoon butter and 1 tablespoon cooking oil and heat over medium-high heat. Add fish to the pan of heated oil and butter mixture, being careful not to crowd because the fish will become soggy.

Cook about 6 to 12 minutes per inch thickness until fish is just opaque throughout. Turn fish over half way through cooking. For thicker fish or whole fish reduce heat to medium. Drain fish on paper towels, season and transfer to a heated platter.

To pan-fry, place cooking oil into a heavy-duty skillet to a depth of 1/8 to 1/4 inch. The fish can be coated either with flour alone or breaded. To bread, first flour fish lightly. Then dip into an egg and milk or water mixture, then into breadcrumbs, cornmeal, crushed cereal, crackers or nuts.

Fry only as many fish at a time as you can fit in a single layer in the skillet over high heat. If you're frying a large number of fish, transfer the cooked batches to an ovenproof platter and keep them warm in a 200 degree oven for a short time. Discard any crumbs that remain in the skillet. Add additional cooking oil as needed, then heat over high heat before frying more fish. Cook fish 6 to 12 minutes per inch of thickness until fish is just opaque throughout.

Fish Amandine

1/4 cup blanched sliced almonds
1 1/2 pounds fresh or frozen fish fillets or steaks
1/4 cup unbleached flour
1/4 teaspoon salt
1/8 teaspoon pepper
2 tablespoons cooking oil
2 tablespoons butter
6 lemon wedges

Spread almonds in a single layer on baking sheet and toast in a preheated 400 degree oven until they are deeply golden, about 4 minutes. Meanwhile, prepare fish: Rinse fish under cold water. Pat dry. Mix flour, salt and pepper together in a plastic or paper bag. Lightly flour by shaking fillets in the bag.

Heat butter and oil in a large skillet over medium-high heat. When the mixture is very hot, quickly saute the fish 6 to 12 minutes per inch thickness until the fish is just opaque throughout. Do not crowd too many fish into the pan at once.

Place the sauteed fish on a heated platter. Distribute the toasted almonds over the fish. Garnish the platter with lemon wedges. Serves 4.

Pan-Fried Fish with Butter Colbert

FISH
1 1/2 pounds fresh or frozen fish fillets
1/2 cup flour
1/4 teaspoon salt
1/8 teaspoon pepper
1 large egg beaten
1 cup bread and cracker crumbs
cooking oil

BUTTER COLBERT
4 tablespoons butter or margarine softened
pinch of salt
1 teaspoon fresh lemon juice
2 tablespoons finely chopped parsley
2 teaspoons tarragon leaves

Rinse fish under cold water. Shake off excess water. Place flour, salt and pepper in a paper or plastic bag. Shake fish in mixture to coat. Dip fillets in egg then into crumbs, coating thoroughly. Heat oil (about 1/8 inch deep) in large skillet over high heat. When oil is very hot, add fillets in a single layer. Do in batches if necessary. Pan-fry 6 to 12 minutes per inch thickness until fillets are just opaque throughout. Drain on paper towels. Keep warm. While fish cooks, thoroughly blend remaining ingredients in a bowl. Serve Butter Colbert as a condiment. Scallops or shrimp can be substituted for the fish. Serves 4.

STEAMING

Steaming, like poaching, is ideal for those who want to avoid adding extra fat to their diet. Many types of fish from whole fish to delicate fillets can be steamed. Shellfish are particularly suitable for steaming and produce a delicious broth.

You can use a standard steamer or improvise by placing a cake rack in a roasting pan. To the steamer, add your choice of a variety of liquids, from water to fish stock. Just make certain that it's a mild liquid, one that will not overpower the flavor of the fish. Bring the liquid to a simmer.

To prepare fish for steaming, rinse it under cold water and set in on the steaming rack, making certain that the fish is above and not resting in the liquid. Season, if desired, with fresh or dried herbs and cover pan. Gently cook, 6-12 minutes per inch thickness, until it is just opaque throughout.

Fish and Tomato Zucchini Saffron Coulis

3 pounds ripe tomatoes peeled, seeded, diced
1/4 teaspoon powdered saffron
1/3 pound baby zucchini thinly sliced
2 tablespoons freshly grated Parmesan cheese
salt and pepper to taste
1 1/2 pounds fresh or frozen fish fillets or steaks
water for steaming
1/4 cup fresh lemon juice
2 green onions coarsley chopped

SAUCE

Place tomatoes into 3 quart heavy bottomed saucepan over medium-high heat. Cook at a simmer until juice evaporates and fiber breaks down, about 20 minutes. Add saffron. Blend thoroughly. Add zucchini. Cook 1 minute. Season to taste. Remove from heat. Stir in cheese. Yields about 4 cups. Can be made ahead and refrigerated or frozen. Use 1/4 to 1/2 cup of sauce per serving.

FISH

Rinse fish under cold water. Bring water, lemon juice and onions to a boil in steaming vessel of choice. Reduce heat to simmer. Steam fish for 6 to 12 minutes per inch thickness until just opaque throughout. Serve immediately topped with coulis. Serves 4.

Steamed Fish and Dipping Sauces

1 1/2 pounds fresh or frozen fish fillets or steaks
1 1/2 cups water
3 tablespoons freshly chopped ginger
1/4 cup shredded green onions

Rinse fish under cold water. Bring water, ginger and onions to a boil in a pan or wok. Reduce heat to a simmer. Place fish on rack. Cover pan. Steam fish 6 to 12 minutes until just opaque throughout. Serve with dipping sauces. Serves 4.

GARLIC-SOY DIPPING SAUCE

2 large garlic cloves finely minced
1/4 cup soy sauce

Thoroughly blend and allow to stand 30 minutes before serving.

SOY-MUSTARD VINEGAR DIPPING SAUCE

1/4 cup soy sauce
1 tablespoon Dijon-type mustard
1 teaspoon dark brown sugar
1 teaspoon rice vinegar
1 teaspoon green onions finely minced

Thoroughly blend the above ingredients to dissolve the sugar. Serve.

POACHING

Poaching is cooking in a gently simmering liquid such as lightly salted lemon water, fish or vegetable stock, dry white wine or milk, seasoned just enough to complement, but not overpower, the flavor of the fish. Poached fish can be served hot or chilled.

To prepare a whole, dressed fish for poaching, rinse it under cold water and wrap it in cheesecloth, allowing enough at the ends to it can be twisted, knotted and used as handles to lower and raise the fish. Fillets need not be wrapped in cheesecloth.

Place liquid in a deep pan or fish poacher, and bring to a boil. Immediately reduce heat to a gentle simmer, add fish in a single layer and enough additional liquid to cover fish by at least one inch. Gently cook 6 to 12 minutes per inch thickness of fish until it is just opaque throughout. It is not necessary to turn fish when poaching.

Remove fish from liquid and carefully skin if desired, while the fish is hot.

Poaching liquid may be strained and served as a light broth in some instances, or refrigerated or frozen to be used again as a poaching liquid.

Hot poached fish can be served with lemon wedges or your favorite sauce or seasoned butter. Cold poached fish is ideal for cold fish salads as well as simply served with a flavored mayonnaise or dill sauce.

Summertime Fish Salad

6 ounces whole wheat elbow macaroni, cooked
2 large green onions finely minced
3/4 pound poached fish flaked
6 cherry tomatoes quartered
1 teaspoon fresh thyme (or 1/4 teaspoon dried)
4 tablespoons shelled pistachios chopped coarsely
3/4 cup mayonnaise
1/4 cup peach preserve
salt and pepper to taste
fresh peach slices (garnish)
finely chopped pistachios (garnish)

In a bowl large enough to hold all the ingredients, place the cooked macaroni, minced green onions, poached fish, cherry tomatoes, thyme and pistachios. In a separate small bowl, thoroughly blend the mayonnaise and peach preserve. Add about 3/4 cup of the mayonnaise mixture to the ingredients in the large bowl. Blend thoroughly. Add more mayonnaise if necessary. Season the salad with salt and pepper to taste. Garnish each plate with peach slices. Sprinkle each serving of the fish salad with chopped pistachios. Serves 4.

Provencale Sauce for Poached Fish

3 tablespoons olive oil
4 cloves garlic finely chopped
2 large onions finely chopped
2 pounds tomatoes peeled, seeded, chopped
1 bay leaf
1/4 teaspoon thyme
2 teaspoons basil
salt and pepper to taste
1 tablespoon capers

Heat olive oil in a large skillet over medium-high heat. Add garlic and onions. Cook until soft and slightly golden, 5 to 7 minutes. Stir frequently. Add tomatoes, bay leaf, thyme and basil. Cook mixture, uncovered, for 15 to 20 minutes, until the tomatoes break down and thicken into a sauce. Stir frequently. Season to taste with salt and pepper. Stir in capers. Discard bay leaf. Serve the sauce with poached or steamed fish of your choice. Yield: 2 cups.

MICROWAVING

Cooking wattage varies from one microwave to another, so it is always best to check the oven manufacturer's booklet for recommended cooking times.

For best results, before cooking defrost all fish or seafood items thoroughly in the refrigerator. Rinse seafood under cold water and pat dry with paper towels.

Microwave the fish 3 to 6 minutes per pound in a 600-750 watt oven on high power. Thick fillets and whole fish take slightly more time, thin fillets take slightly less. Place the skin side down. Slash the skin to prevent curling. Place thicker pieces along outer edge of baking dish so the product will cook more evenly. Cover the cooking dish tightly with plastic wrap. If you use salt, salt the fish after cooking because salt added to the top of food beforehand causes uneven cooking in a microwave. Rotate the dish if necessary.

Fish should be slightly translucent in the center when you take it out of the microwave and before you allow the fish to stand (about 5 minutes for most fish). Keep the fish covered to keep it warm while standing. Vent one corner of the plastic to allow steam to escape. Fish is cooked after the stand time, when it is just opaque throughout.

Microwaved Fish with Italian Flair

2 large tomatoes diced
1 teaspoon basil leaves
1/2 teaspoon oregano leaves
2 cloves garlic finely minced
salt and pepper to taste
1 1/2 pounds fresh or frozen (thawed) fish fillets or steaks

Mix tomatoes, oregano, garlic, salt and pepper in a 4 cup mixing bowl. Microwave uncovered on high 4 to 5 minutes. Keep warm. Rinse fillets under cold water. Pat dry. Place fillets in shallow microwave baking dish, thicker portion to outside. Cover with plastic wrap, vented. Microwave on high 3 to 6 minutes until fish is slightly translucent in the center, turning dish every 2 minutes. Allow fish to stand, covered, 3 to 5 minutes to complete cooking. Drain. Top fillets with sauce. Serves 4.

Microwaved Mediterranean Seafood

1 1/2 pounds raw mixed seafood (shrimp, scallops, clams, mussels, oysters)
2 tablespoons butter or margarine
1 teaspoon oregano
3 tablespoons lemon juice
2 cloves garlic minced
1/4 cup dry white wine
Parmesan cheese

Rinse shrimp and scallops under cold water. Scrub shells of clams, mussels and oysters. Remove beards on mussels.

Put butter in a 2 to 3 quart microwaveable casserole dish. Microwave on high for 30 seconds or until melted. Stir in oregano, lemon juice, garlic and white wine. Add the raw seafood and stir until evenly coated with melted mixture. Cover the dish vented. Microwave on high, until seafood is opaque and shellfish begins to open (3 to 4 minutes), stirring every minute. Remove from oven and allow to stand covered 4 to 5 minutes more. Sprinkle with Parmesan cheese. Serves 4.

MATCHING THE FISH TO THE METHOD

Now that you know seven easy ways to prepare fish, you will want some suggestions as to what kind of fish to select. Although fish can generally be interchanged within cooking methods, some kinds of fish are more suitable for certain preparation techniques than others. For instance, pan-frying or sauteing is ideal for thinner fish fillets and very small whole fish. If you want to grill or broil a fillet or steak without a basket or foil, the moderate to firm textured fish will hold together better than the delicate textured fish. Fish is very versatile, though, so it isn't necessary to follow any hard-and-fast rules. Experiment with different species of fish and cooking methods to suit your individual taste.

Following is a chart showing fish divided into groups by texture and flavor. If you can't find the exact fish you had in mind for a certain recipe, this "substitutability" chart will be a great help.

FISH AND SEAFOOD CHART

MILD FLAVOR-DELICATE TEXTURE

Cod
Crabmeat
Flounder
Haddock
Pollock
Scallops
Skate
Sole

MILD FLAVOR-MODERATE TEXTURE

Crawfish
Lobster
Rockfish
Sheepshead
Shrimp
Walleye Pike

MILD FLAVOR-FIRM TEXTURE

Grouper
Halibut
Monkfish
Ocean Catfish
Sea Bass
Snapper
Squid
Tautog
Tilefish

MODERATE FLAVOR-DELICATE TEXTURE

Black Cod
Buffalo
Butterfish
Lake Perch
Lingcod
Whitefish
Whiting

MODERATE FLAVOR-MODERATE TEXTURE

Canned Tuna
Conch
Mullet
Ocean Perch
Shad
Smelt
Surimi Products
Trout

MODERATE FLAVOR-FIRM TEXTURE

Amberjack
Catfish
Drum
Mahimahi
Octopus
Pompano
Shark
Sturgeon

FULL FLAVOR-DELICATE TEXTURE

Bluefish
Mussels
Oysters

FULL FLAVOR-MODERATE TEXTURE

Canned Salmon
Canned Sardines
Mackerel
Smoked Fish

FULL FLAVOR-FIRM TEXTURE

Clams
Marlin
Salmon
Swordfish
Tuna

A GUIDE TO HOW MUCH FISH TO BUY

• Whole or round fish - 3/4 to 1 lb per person
• Dressed or clean fish - 1/2 to 3/4 lb pre person
• Fillets and steaks - 1/3 lb to 1/2 lb per person
• About 1/4 lb to 1/3 lb per person for cooked crab meat, cooked lobster meat, surimi products, cooked and peeled shrimp, raw scallops, raw cleaned squid
• Live: 1 to 2 lb lobster per person, 1 to 2 lb crabs per person,
• 12 to 15 mussels per person, 6 to 12 oysters depending on size,
• 6 to 12 clams depending on size

PURCHASING SEAFOOD IS EASY

Step up to the seafood counter or frozen fish case, and you'll see an enticing display of one type of seafood after another. How do you choose?

A good first step is to wait until you are at the store before deciding which type to buy. Go ahead and plan your menu for seafood, but wait until you are at the store before deciding on the exact type of fish. Here you will be able to select the freshest items in the case, and take advantage of what's on sale whether fresh or frozen.

It's easy to tell when seafood is fresh. Just follow these general guidelines:

• When purchasing whole fish, look for eyes that bulge a little and are clear This is usually a good indication that the fish is fresh A few fish have naturally cloudy eyes, however, such as walleye pike
• When purchasing whole fish or fish fillets, look for firm flesh If you press the fish with your finger and it leaves an indentation, it is not the highest quality, even though it still may be good to eat
• Also look for shiny flesh Dull flesh may mean that the fish is old On fish fillets that have been previously frozen, of course, flesh may not be as shiny due to the freezing process, but are great to eat
• Check to make certain that there is no darkening around the edges of the fish or brown or yellowish discoloration, especially if these areas appear dry or mushy
• If you are still uncertain about how fresh the fish is, ask to have it rinsed under cold water and then smell it Fresh fish should have no fishy or ammonia smell
• Many shellfish are purchased live The shells of hard clams, mussels and oysters should be closed, or close when their shells are tapped The necks of the steamer clams should twitch when their shells are tapped Crabs should move when touched and, when picked up, lobsters' tails should curl under their bodies
• Much frozen fish today compares in quality to fish directly out of the water Fresh catches are immediately processed and frozen at very low temperatures, frequently right on board the vessel When buying frozen fish keep in mind the following guidelines
• Whole fish should be free of ice crystals, with no discoloration
• Fillets or steaks should be solidly frozen in the package
• There should be no evidence of drying out, such as white spots, dark spots, discoloration or fading of red or pink flesh
• There should be no signs of frost or ice particles inside the package If ice crystals are present, the fish has either been stored for a long period or thawed and refrozen There should be no liquid, frozen or thawed, in evidence in the package
• Make sure there are no open, torn or crushed edges on the packages
• Avoid packages that are above the frost line in a store's display freezer

STORING YOUR SEAFOOD

It's always best to cook fresh seafood within two days of purchase. If that's not possible, here are some tips to help you store it.

• Never let seafood sit unrefrigerated for long, especially in a hot car. If necessary, transport seafood to your home in an ice chest or ask your fish market to pack it in ice for you.
• Handle all seafood with care. Seafood with bruises or punctures will spoil more rapidly.
• As soon as possible refrigerate finfish as close to 32 degrees as possible. Fish can be held twice as long at 32 degrees as it can be at 37 degrees.
• To store fresh fish, remove from its package, rinse under cold water and pat dry with paper towels.
• When fish sits in its own juices, the flesh deteriorates more rapidly. To prevent this, place cleaned finfish, whole, fillets or steaks, onto a cake rack so that the fish do not overlap. Set the rack in a shallow. If it is necessary to keep the fish more than 24 hours, fill the pan with crushed ice. (Since ice leaches color and flavor from fish, make certain that it does not come into contact with the fish.)
• Cover the pan with plastic wrap or foil, seal tightly and refrigerate. Drain and re-ice as necessary.
• Each day, rinse fish under cold water, clean the rack and the pan and change the ice. If the fish has a fishy or ammonia smell after being rinsed, it should be discarded.
• If you will not be using the fish within a day or so, it's best to freeze it immediately. To do so, rinse the fish under cold water and pat very dry with paper towels. First wrap the fish tightly in plastic wrap, squeezing all the air out, and then wrap tightly in aluminum foil and freeze. For best quality of fish frozen at home, use within two weeks.
• Always thaw fish and seafood in the refrigerator. Thawing at temperatures higher than 40 degrees causes excessive drip loss and adversely affects taste, texture, aroma and appearance.
• Store live oysters, clams and mussels in the refrigerator at a temperature of about 35 degrees. Keep damp, but do not place on ice, or allow fresh water to come in contact with them or place in air-tight containers because it will kill them.
• Keep freshly shucked oysters, scallops and clams in their own containers and store in a refrigerator about 32 degrees. For best results, surround the containers with ice.
• Store live lobsters and crab in the refrigerator in moist packaging (seaweed or damp paper strips), but not in airtight containers, water or salted water. Lobsters should generally remain alive for about 24 hours.
• Just before opening or cooking, scallops, mussels, clams, or oysters in the shell should be scrubbed under cold water to clean them. Soaking them in water with flour or cornmeal to encourage the creatures to eat to clean out the grit only shortens their life.
• Store frozen fish and seafood at 0 degrees or below. For fish that is purchased frozen, it is recommended that it be used within two months. If your home freezer door is opened frequently, it is recommended that fish be used within two weeks for optimum taste and nutrition.