hfraelick

One fish, two fish

In CSF, Recipes on August 14, 2011 at 7:48 AM

Redfish. Otherwise, known as the Atlantic ocean perch are not a true perch, but really a rockfish. That’s not confusing, right? We’ll just call it a redfish for this post, ok?

This was our weekly CSF share – 4, 1 lb (or so) redfish.

They were whole and not gutted. The hubs wasn’t thrilled that they weren’t gutted but he made quick work of them and soon we had 4 gutted, de-headed, scaled fish. Pretty, huh?

We opted to fillet 2 and leave 2 whole for tomorrow night’s dinner. With fresh fish we normally use a simple prep of butter or oil and lemons on the grill but tonight we used a quick sauce and it was really tasty. The fish was buttery and I would definitely prepare it the same way again tomorrow night.

Pre-heat oven to 450

Ingredients

2 Tbs apple cider vinegar

1 Tbs apple honey fancy vinegar I had on hand (not sure the real name :)

2 Tbs dijon mustard

4 Tbs olive oil

Fresh ground pepper.

Whisk ingredients and if you have time let the fish sit for 15 minutes. Bake for 7-10 minutes or until fish is flaky.

The lowdown on this fish is it’s super yummy and good for you! It’s low in saturated fat and a good source of Niacin, Vitamin B6, Vitamin B12 and Calcium, and a very good source of Protein, Phosphorus and Selenium. It also has a high amino acid score – meaning that it’s a complete or high-quality protein

Speaking of nutritional value, have you ever seen this nutrition facts and analysis site from Self? It’s pretty brilliant. Here’s the review of redfish and I think the layout and components are SO cool! I love that it breaks down the proteins and gives an inflammation overview. For folks like us, who eat Paleo, the focus (among many other things) is on having an anti-inflammatory diet and things like complete amino acid chains matter. Take a quick look at the breakdown of this fish versus black beans and you will quickly see that not all protein sources are created equal.

Perch: http://nutritiondata.self.com/facts/finfish-and-shellfish-products/4083/2 

Beans: http://nutritiondata.self.com/facts/legumes-and-legume-products/4284/2

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