& fish tips recipes for healthier, delicious seafood About Food & Water Watch Food & Water Watch is a nonprofit consumer action organization headquartered in Washington, DC that runs cutting-edge campaigns to help ensure clean water and safe food. We work with various community outreach groups around the world to create an economically and environmentally viable future. We advocate for safe, wholesome food produced in a humane and sustainable manner, and public rather than private control of water resources, including oceans, rivers and groundwater. The Food & Water Watch Fish Program works to promote clean, green, safe seafood for consumers, while helping to protect the environment and coastal communities. Food & Water Watch 1616 P St. NW, Suite 300 Washington, DC 20036 tel: (202) 683-2500 fax: (202) 683-2501 [email protected] www.foodandwaterwatch.org California Office 25 Stillman Street, Suite 200 San Francisco, CA 94107 tel: (415) 293-9900 fax: (415) 293-9908 [email protected] Copyright В© December 2008 by Food & Water Watch. All rights reserved. Photo of cooking pot on page 23 by Zsuzsanna KiliГЎn. This booklet can be viewed or downloaded at www.foodandwaterwatch.org. table of contents Introduction.....................................................................................................4 Salads and Appetizers......................................................................................6 Main Dishes.....................................................................................................12 Glossary of Fish Lingo.....................................................................................30 Seafood Substitutions......................................................................................33 Questions to Ask at Your Seafood Market or Restaurant...............................34 Thank You........................................................................................................35 introduction Consumers tell Food & Water Watch regularly that they care a lot about what they eat and that they want to know how to choose the best seafood possible. In response, we recently released our Smart Seafood Guide with recommendations for types of seafood that are “cleaner, greener and safer,” to help consumers choose fish that are better for them and our world. Food & Water Watch Fish Program Director Marianne Cufone with Virginiabased chef and guest contest judge Joseph "Rocky" Barnette. 4 fish & tips We selected the fish for our Smart Seafood Guide based on three categories: healthiness for people — meaning that they are most likely to have less contaminants, antibiotic residues and disease; healthiness for the environment — meaning they are fished or farmed sustainably; and healthiness for local communities — meaning that they are produced domestically. Currently, the United States imports about 80 percent of the seafood consumed here, while exporting about 70 percent of what is produced here. This means that fish produced in accord with U.S. standards — including labor and safety laws, health codes, environmental protections and more — is mostly consumed in other countries. U.S. standards for seafood are often stronger than elsewhere in the world, so choosing domestic seafood increases the likelihood of a better product — and of course supports our economy. At a time when concerns with food safety are becoming increasingly common and climate change and overfishing are affecting the long-term health of our oceans, knowing where seafood comes from and how it was produced is very important. We know many people out there want to be able to eat seafood that is good for their health, the environment and local economies, and also enjoy their food. That’s why we’ve made this cookbook — to provide a variety of delicious ideas for cooking some of the better seafood choices. Once we chose the fish for our card, we searched for recipes. We held the “Get Cookin’!” recipe contest to see what ideas people all over the country have for preparing sustainable seafood. We are indebted to all the talented cooks who shared their inspirations with us, and were truly impressed by the originality and creativity of the many recipes we received! When choosing the winning recipes, we hoped to bring you a book of recipes that are as appealing to the palate as they are to the conscience. We believe the following does just that. Many thanks again to all those who submitted their creations! – The Food & Water Watch Fish Team Please note: We chose fish that are less likely to contain high levels of mercury or PCBs than others, but some contamination is always a possibility — in particular, in halibut, mahi-mahi, sablefish/black cod and yellowtail snapper. Consumers concerned about exposure to mercury or PCBs may choose to limit consumption of these fish. These recommendations are intended as a general reference. They are not intended to provide specific medical advice, supplant any government warnings or otherwise prevent exposure to any health hazards associated with seafood. People should always follow proper acquisition, handling and cooking procedures of any seafood they prepare or consume. food & water watch 5 salads & appetizers “Grillted” Pomegranate Shrimp Salad............................................................7 Lebanese Scallop Salad....................................................................................8 Curried Clams and Melon Salad......................................................................9 Idaho Meets the Sea!.......................................................................................10 Wild Alaskan Coho Salmon Tartare................................................................11 “Grillted” Pomegranate Shrimp Salad; recipe on opposite page. 6 fish & tips “grillted”* pomegranate shrimp salad Ingredients: 1 cup 100% pomegranate juice 3 tbsp balsamic vinegar, divided 2 tbsp sugar 1 ВЅ lbs. U.S wild-caught shrimp, peeled & deveined 3 tbsp extra virgin olive oil, divided 2 tbsp fresh lime juice 1/8 tsp red pepper flakes, or to taste *grilled & wilted by Bev Jones 2 heads romaine lettuce, halved lengthwise with root end attached Вј tsp sea salt 4 scallions, thinly sliced (green & white parts) 2 tbsp pomegranate arils (seeds), if desired 8 wooden skewers, soaked in water 15 minutes Directions: In shallow saucepan over medium-high heat, bring pomegranate juice, 1 tablespoon vinegar and sugar to a boil. Cook 15 minutes, or until reduced to about Вј cup. Thread shrimp onto skewers; lay in a 9 x 13-inch baking dish. In small bowl, whisk together 1 tablespoon oil, lime juice and red pepper flakes; pour over shrimp. Refrigerate 10 minutes, while preheating grill to medium-high. Meanwhile, in small bowl, whisk together 2 tablespoons olive oil and 2 tablespoons balsamic vinegar; drizzle over cut side of romaine halves. Grill shrimp skewers 3-4 minutes, turning once and basting with pomegranate glaze. Place romaine halves on grill, cut side down, and cook just until grill marks appear and lettuce is slightly wilted. Place romaine halves on plates, cut side up, and sprinkle with sea salt. Top each with two shrimp skewers; sprinkle with scallions and pomegranate arils, if desired. Serve immediately. Serves 4. Bev Jones is from Brunswick, a little town of 1,000 people in central Missouri. Since she loves to cook anything new and different, Bev was intrigued when she had grilled lettuce at a restaurant, and soon began making it herself. This recipe combines three of Bev’s all-time favorite ingredients: pomegranate, shrimp and grilled Romaine. food & water watch 7 lebanese scallop salad Ingredients: From her home in the San Francisco Bay area, Roxanne Chan has access to all kinds of cultural influences, as well as fresh produce from her own garden and greenhouses. Roxanne has already won awards for over 750 of her recipes — look out, Iron Chef! “I got interested in Lebanese flavors and ingredients when my neighbor gave me a jar of sumac,” she said. “With scallops being my favorite seafood, it was natural to try a combination with sumac because of its citrus component.” 8 fish & tips 12 large U.S. diver-caught/day boat scallops 1 tbsp olive oil ВЅ tsp each ground cumin and coriander 1 tbsp brown sugar 6 cups baby spinach 1 can (15 ounces) garbanzo beans, drained 2 Roma tomatoes, chopped 1 cup sliced peeled European cucumber by Roxanne Chan Вј cup each: sliced pitted black olives, diced red onion, snipped flat leaf parsley and chopped roasted almonds ВЅ cup plain yogurt 1 clove garlic, crushed 1 tbsp sesame seeds 1 tbsp lemon juice ВЅ tsp each ground pepper, salt and ground sumac or lemon zest Directions: Brush the scallops with the oil; combine the cumin, coriander and sugar and pat the scallops to adhere. Broil 4 minutes or until cooked through, turning once. Place the spinach and the next seven ingredients in a large bowl. In a small bowl, whisk together the yogurt and the rest of the ingredients. Toss the spinach mixture with the dressing. Place on a platter and arrange the scallops on top. Serves 4. curried clams and melon salad Ingredients: 1 ripe honeydew melon, halved, seeded 1 cup safflower or vegetable oil ВЅ cup tarragon vinegar 1 cup water 2 lbs softshell clams, scrubbed 1 tbsp curry powder ВЅ cup plain yogurt by Joan W. Churchill ВЅ cup mayonnaise ВЅ cup celery 2 tbsp fresh scallions, chopped 2 tsp honey Salt and pepper 1 head radicchio, core removed and leaves spread to form salad cups Peach chutney Directions: Use a melon baller to make melon balls. Toss the melon with the oil and half of the vinegar. Cover and marinate one hour. Bring water to a boil over high heat in a large pot; add the clams. Reduce heat to medium and continue to cook until the clams open. Remove clams to a bowl, discarding any that are not opened after 3-4 minutes. Remove clams from their shells, reserving the liquid. Mix together the curry powder with 2 tablespoons of liquid from the clams. Combine with the yogurt, mayonnaise, celery, scallions, honey, remaining vinegar, salt and pepper. Gently fold in the clams, cover and chill. Place radicchio cups into four salad plates or dessert dishes; spoon the clam mixture into them. Surround with the melon balls. Place a teaspoon of chutney on the clams. Serves 4. * Why Choose U.S. HandRaked or Farmed Clams? U.S. Hand-raked Clams: U.S. handraked clams are gathered in a manner that causes less damage to the seafloor habitat than other clam collection methods. Wild U.S. clam populations appear to be healthy. U.S. Farmed Clams: Clams are filter feeders, meaning they eat particles from the water that flows by, so wild fish are not caught and used to feed farmed clams. Farmed clams may actually improve the health of the environment they are farmed in by filtering the nearby water. food & water watch 9 Jay Davis lives in Knoxville, Tennessee with his fiancГ©e Julie. He loves to take a classic recipe and give it a new twist like he does with “Idaho Meets the Sea.” Jay encourages his friends to cook creatively, saying it’s more satisfying and just as easy to prepare a home-cooked meal. “Cooking started with me when I was in third grade,” said Jay, “standing on my stool and watching my mom stir spaghetti, listening to how she and her mom cooked together when she was little.” 10 fish & tips idaho meets the sea! Ingredients: 6 baking potatoes ВЅ cup fresh mushrooms 1 large yellow onion 2 cloves garlic (diced) 16 oz. U.S. diver-caught/day boat scallops 16 oz. fresh U.S. wild-caught shrimp, tailed and de-veined by Jay Davis 2 scallions, finely chopped 1 pint sour cream ВЅ cup fresh Parmesan cheese ВЅ cup Swiss cheese Вј cup white cheddar cheese Вј cup vermouth (exclude for an alcohol-free version) Fresh-ground black pepper 1 egg (beaten well) Directions: Bake potatoes for 45 minutes at 400 degrees until tender. Scoop out inside of potatoes, leaving Вј inch of potato in skin. Set aside. In skillet, sautГ© onion and garlic until transparent, in about 2 tablespoons butter. Add mushrooms and sautГ© 3-5 minutes. Chop scallop and shrimp meat into bite-size pieces. Add to sautГ© mixture, sautГ© about 3 minutes until heated through. Turn burner to medium-high, add the vermouth (if using) and cook until vermouth boils down. Set aside. Meanwhile, add sour cream to potatoes and hand mash together. Add the cheddar and Gruyere cheese. Add plenty of fresh-ground pepper, beaten egg and the lobster mixture and blend with scallions and Вј cup of Parmesan. Stuff potatoes with mixture and sprinkle with remaining Parmesan cheese. Bake at 350 degrees until golden brown, about 15 minutes. wild alaskan coho salmon tartare by Chef Christopher Sgro, Sea Catch Restaurant and Raw Bar At the 2008 Taste of Georgetown event in Washington, D.C., Food & Water Watch and Sea Catch Restaurant & Raw Bar teamed up to serve sustainable seafood and provide information to event-goers about choosing better fish dishes. The restaurant, located on the water in a historic building in Georgetown, Washington, D.C., prides itself on its seafood. Executive Chef Chris Sgro graciously shared this recipe with us, which delighted crowds at the tasting event. Ingredients: 1 lb wild Alaskan coho salmon, cut into small cubes ВЅ bunch chives, minced Вј bunch mint, minced 5 tbsp sesame oil 1-2 tbsp garlic, minced 1 tsp red curry paste 2ВЅ tbsp soy sauce Red pepper, minced Yellow pepper, minced Directions: Combine liquids and garlic. Toss with the salmon, herbs and peppers. Top on your favorite cracker, bread, crostini or phyllo cup, or serve on top of your favorite salad. food & water watch 11 main dishes Hogfish Hoagie......................................................................................................... 13 D.C. Crab Pizza Sandwich with Wine-Soaked Grapes............................................. 14 San Francisco Fish Stew........................................................................................... 16 Wild Alaskan Red Sockeye Salmon and Indian Cornbread Pie............................... 18 Crazy Cajun Shrimp Etouffee Cream over Garlic Noodles...................................... 20 Squid Risotto............................................................................................................ 22 Halibut Caddy Ganty................................................................................................ 24 SautГ©ed U.S. Pacific Sablefish/Black Cod and Butter Pecan Sauce........................ 25 Food & Water Watch Organizer Christina Lizzi can’t wait to dig in. Golden Halibut Puffs over Zucchini “Pasta”............................................................ 26 Whole Yellowtail Snapper Wrapped in Banana Leaves and Charcoal Grilled........ 27 12 fish & tips Lemon Pepper Mahi-Mahi with Green Onions and Garlic Butter.......................... 28 hogfish hoagie by Ken Hulme Ciabatta bread and tangy coleslaw elevate this “po’ boy” type sandwich to a whole new level. Ingredients: 1ВЅ lbs hogfish fillets 1 cup buttermilk 2 cups panko breadcrumbs 2 tbsp Cajun spice blend Ciabatta bread to make six sandwiches 2 cups coleslaw Вј cup olive oil for frying Lettuce and tomato for garnish Salt and pepper to taste Directions: Soak the fish in the buttermilk for 1 hour. Drain. Dredge fillets in panko mixed with Cajun spice. In a large skillet, heat the oil until a pinch of panko fries and floats immediately. Pan-fry the fish until golden brown — 2 to 3 minutes per side. Drain on paper towels. Slice the bread, but leave it hinged. Spread the coleslaw, then layer in the fish. Top with lettuce and tomato; add salt and pepper to taste. Serves 6. * What’s a Hogfish? Hogfish is a very regional fish, found off the coast of the southeastern United States. Hogfish are often caught by spearfishing, rod-and-reel and hand lines. All these methods tend to have little habitat damage or bycatch (fish and wildlife caught accidentally) associated with their use. Ken Hulme’s eclectic background is reflected in his diverse food interests. A former science and technical writer with interests ranging from kayaking to dulcimerplaying, Ken today has a personal chef business and calls himself the “Kilted Cook.” He crafted his recipe carefully to reflect many different elements of his home in Venice, Florida. food & water watch 13 d.c. crab pizza sandwich with wine-soaked grapes by Francis Garland Ingredients: 14 fish & tips Grape mixture: 1 lb seedless red grapes, cut in half vertically Вј cup of any good fruity wine 1 cup Italian waxed peppers 1 ВЅ cups feta cheese, crumbled 1 tsp kosher salt Вј tsp fresh ground pepper Oil mixture: 3 tbsp extra virgin olive oil 2 tsp chopped basil Pizza topping: ВЅ red bell pepper, thinly sliced ВЅ green bell pepper, thinly sliced ВЅ red onion, thinly sliced Pizza sandwich ingredients: 12-inch purchased pizza crust 1 cup baby spinach, rinsed, dried, and torn into bite size pieces 2 cups crabmeat, flaked 2 cups shredded mozzarella cheese 1 cup roasted red peppers, drained and cut into strips 1 cup sun-dried tomatoes, sliced into strips Directions: Heat oven to 400 degrees. Spray a pizza pan or baking sheet with extra virgin olive oil and set aside. Rinse and drain grapes; place in a container with a lid, pour wine over grapes, close lid tightly, shake to coat well and put in the refrigerator. Let them set overnight if you can, or shake container every 5 to 10 minutes to coat well. In a small bowl, whisk together olive oil and basil until well-blended and set aside. Carefully cut pizza crust horizontally all the way through and remove the top part. Layer bottom crust as follows: spinach, mozzarella cheese, crabmeat, red peppers, sun-dried tomatoes, waxed peppers, salt and pepper. Place top back on; brush top of crust with the olive oil and basil mixture. Arrange the bell peppers and onion on top. Heat in the oven for 5 to 6 minutes. Remove from oven; open sandwich, shake and drain grapes, arrange on sandwich. Close sandwich, put back in oven and heat 5 to 6 minutes longer, or until heated through. Remove from oven, cut and serve. Serves 6 to 8. Recipe can be doubled. * Francis Garland loves to experiment with food, and jokes that she’s old enough to have tasted everything. She lives with a friend and together they like to bake for hospital workers to show appreciation for their hard work. Francis stumbled upon her recipe by accident—she uses wine to make her grapes last longer, and one day in a hurry she decided to combine them with her favorite pizza. Yum! What’s the Best U.S. Wild Crab? There are many types of crabs in the United States, so it is best to reference regional guides for information about which are available locally. With golden crab in the South Atlantic, stone crab from around Florida, Pacific Dungeness crab in California and Pacific king crab in Alaska, there are many options. Generally, try to choose crabs caught near you. You will have a better chance of supporting U.S. fishing communities and getting fresher seafood. The one exception is blue crab, which is currently overfished in some areas and can be associated with mercury and PCB contamination. food & water watch 15 san francisco fish stew by Jane Ingraham The San Francisco Fish Stew was our grand prize-winning recipe. After much discussion and several rounds of voting, the judges agreed — Jane Ingraham’s recipe is top-notch. 16 fish & tips This mouth-watering dish doesn’t take all day to make! It’s a delicious, healthy, low-fat, one-pot meal that’s ready in minutes. And it’s great for entertaining — keep the sauce warm on the stove while you visit with guests, then add the seafood and serve. Ingredients: 2 tbsp olive oil 2 tbsp anchovy paste 1 onion, chopped fine 8 cloves garlic, crushed 1 cup celery, diced small 1 cup red wine (or add an extra cup of the stock of your choice for an alcohol-free version) 2 small bottles clam juice 1 Вѕ cups chicken or vegetable stock 3 cups tomato sauce 1 Вѕ cups diced tomatoes 3 tbsp Worcestershire sauce 2 tbsp red wine vinegar 1 tbsp dried basil 1 tbsp dried oregano 2 tsp fennel seeds 2 tsp dried rosemary 1 tsp salt (or to taste) 1 tsp pepper 1 lb firm white fish, such as Pacific cod or mahi-mahi, cut into 1-inch chunks 1 lb U.S. wild-caught shrimp, shelled ВЅ to 1 lb diver-caught/day boat scallops (or add your choice of seafood — you can also use whole clams and/or mussels, or chunks of lobster and/or crab) ВЅ cup chopped Italian parsley 2 tbsp lemon juice Directions: SautГ© anchovy paste, onion, garlic and celery in oil for 7 minutes or until onion is soft. Then, add all of the remaining ingredients except for the seafood. Crush the dried herbs with your fingers as you add them. Simmer on medium heat for 25 minutes (or longer on lower heat, if desired). Just before serving, add all of the seafood and simmer on medium until seafood is cooked, about 8 minutes. Serve in bowls with warm, crusty rustic bread to soak up the sauce. * Why Choose U.S. Diver-Caught/Day Boat Scallops? U.S. diver-caught scallops, also referred to as day boat scallops, are gathered by hand, and therefore are associated with less habitat disturbance and bycatch than other scallop collection methods. The term “day boat” is meant to indicate that the boats carrying the divers return to shore to offload at the end of each day, rather than spending many days at sea. Scallops on boats that stay at sea for longer times are often treated with preservatives to prevent spoiling until they are delivered to shore. These preservatives often are not as necessary on day boats. Why Choose U.S. Farmed Mussels? Mussels are filter feeders, meaning they eat particles from the water that flows by, so wild fish are not caught and used to feed them. Farmed mussels may actually improve the health of the environment they are farmed in by filtering nearby water. Mussels are grown either suspended on rope or in beds on the bottom. Choose rope-grown when available, as there is less disturbance to bottom habitat. Jewelry designer Jane Ingraham’s two favorite hobbies are cooking and poker—“both exciting, and not always predictable,” she explains. Jane’s favorite cuisine is Italian, and she and her husband like to check out the Italian restaurants in San Francisco’s North Beach. She also tells us that her husband is her most enthusiastic taster—and critic. “I think one of the nicest things about the San Franscisco Fish Stew recipe is its adaptability to whatever seafood is available when you want to make it. It’s delicious for a quick meal for the family but is bold and complex enough for a celebratory gathering.” food & water watch 17 wild alaskan red sockeye salmon and indian cornbread pie by Wolfgang Hanau A blend of Alaskan and native Indian cuisines, this family favorite is a winner. Ingredients: Salmon mixture: 1 19 oz small Red Sockeye wild Alaskan salmon fillet, skin removed 1 large red onion, chopped 2 large vine-ripened tomatoes, chopped 1 large green bell pepper, chopped 10 oz packet frozen whole-kernel corn 1 cup fat-free low sodium chicken broth or fat-free no salt added fish broth or clam juice 1 tbsp Worcestershire sauce (lowest sodium available) 18 fish & tips 1 tsp ground coriander 1 tsp ground cumin Вј tsp salt Cornbread mixture: 1ВЅ cups yellow corn meal Вј cup unbleached all purpose flour 2 tsp baking powder 1 tsp sugar Вј tsp salt Whites of 3 large eggs ВЅ cup fat free milk 1 tbsp canola or sunflower seed oil Directions: Preheat the oven to 400 degrees. Heat a large non-stick skillet over medium-high heat and cook the salmon for 4-5 minutes. With a wooden spoon, flake the salmon fillet until it no longer appears to be raw in the center. Stir occasionally to turn and break up the fillet pieces. Drain well in a colander. Wipe the skillet with a paper towel. Return the salmon to the skillet. Stir the onion into the salmon. Cook for 3 minutes or until the onion is soft, stirring occasionally. Stir in the remaining salmon mixture ingredients. Reduce the heat and simmer for about 20 minutes. Spoon into a 10-inch square baking pan. In a medium bowl stir together the cornmeal, flour, baking powder, sugar and salt. In a small bowl whisk together the egg whites, milk and oil. Pour into the cornmeal mixture. Stir gently; just enough to combine the ingredients thoroughly. Spoon over the salmon mixture, spreading gently to cover the surface. Bake for 30-40 minutes, or until the cornbread is golden brown. Serves 6. * What Makes Wild Alaskan Salmon Such a Great Catch? Alaskan salmon, including Chinook (king), chum (dog), coho (silver), pink (humpy) and sockeye (red) salmon types, are not considered overfished. Some studies indicate that wild salmon possess lower levels of PCBs than farmed salmon, likely as a result of the elevated level of contamination concentrated in the commercial feed that farmed salmon eat. Plus, wild-caught Alaskan salmon are not treated with chemicals that are often used on farmed salmon. Originally from Bavaria, Wolfgang Hanau now lives in West Palm Beach, Florida, and has traveled extensively throughout his life. He and his wife, Diana, who is from the Dominican Republic, are highly conscious of eating foods free of artificial preservatives and chemicals. Wolfgang sees it as “our possibility to preserve… all the [natural] treasures we have been blessed with.” As Wolfgang explores the world, he comes up with creative recipes inspired by varied regional cuisines. food & water watch 19 Crazy Cajun Shrimp Etouffee Cream over Garlic Noodles by Elaine Sweet Ingredients: For Etouffee Cream: 3ВЅ tbsp unsalted butter 3ВЅ tbsp flour 1 red onion, chopped 1 each green and red bell pepper, seeded, stemmed and chopped 2 stalks celery, chopped 6 cloves garlic, minced Вј cup fresh basil, chopped Вј cup fresh parsley, chopped Вј cup tomato paste 1 Вј cup clam juice 1 tbsp Cajun seasoning ВЅ tsp each cayenne pepper and freshly ground black pepper 20 fish & tips 1 ВЅ lb large U.S. wild-caught shrimp, rinsed, shelled and deveined 1 cup heavy cream 1 tbsp Pernod (optional) ВЅ tsp sea salt For Garlic Noodles: 1 lb fettucine, prepared al dente 2 tbsp unsalted butter 5 cloves garlic, minced ВЅ tbsp light brown sugar 2 tbsp fish sauce ВЅ cup grated Parmesan cheese Garnish with 4 green onions, cropped and chopped Directions: Start by making etouffee cream by melting butter in a deep skillet. Stir in flour; cook and stir until a dark brown roux forms. Add onion, peppers and celery to skillet and cook and stir continuously for two minutes. Stir in garlic and cook one minute more. Stir in basil, parsley, tomato paste, clam juice, Cajun seasoning, cayenne and black pepper, and shrimp. Cook and stir for 3 minutes, breaking up browned bits from skillet. Stir in heavy cream and cook and stir until sauce has thickened, then stir in Pernod (if using) and salt. For garlic noodles, cook fettucine al dente according to package directions, drain and rinse in a colander. Melt butter in saucepan and cook and stir garlic for 30 seconds. Stir in brown sugar and fish sauce and cook and stir for 1 minute. Toss with drained noodles to coat, then toss in Parmesan cheese. Place 1/6 of the noodles on each of six serving dishes and top with equivalent portions of the shrimp etouffee cream and garnish with green onions. Enjoy. * A mother of two, Elaine Sweet loves to cook and entertain, as well as hike, picnic and catch a movie with her family. She grew up on the Gulf Coast of Texas where fresh fish was always on the menu. She perfected her recipe for Cajun Shrimp Etouffee over the years, starting with inspiration from her mother and still using the same cast-iron skillet. Why Choose U.S. Wild-Caught Shrimp? Wild-caught U.S. shrimp is unlikely to contain the drugs and chemicals that are used heavily on many foreign shrimp farms. The U.S. shrimp fleet has reduced bycatch using various methods that help marine life like turtles and fish escape from trawl nets. Given removal of mangroves and other natural habitat to make shrimp ponds and the amount of pollution from them, likely ecological effects from many foreign shrimp farms can be worse than impacts from shrimping in the United States. Choosing shrimp from the Gulf of Mexico, the Carolinas, Maine or the West Coast helps to support the economic well-being of U.S. coastal communities. food & water watch 21 * Why Choose U.S. Wild-Caught Atlantic Squid? The primary types of squid caught in the United States are Atlantic longfin, Atlantic shortfin and Pacific market squid, also known as “California” squid. Squid is caught using a variety of gear types, including traps, nets, trawls and roundhaul gear, which is a type of net that encircles schools of squid in a net. Traps and roundhaul gear result in a relatively lower amount of bycatch (capture of non-target species) and habitat damage than some other methods. Squid grow and reproduce quickly, making them less susceptible to overfishing than many species. Atlantic trap or net-caught longfin squid and Pacific market (“California”) squid are recommended choices. 22 fish & tips squid risotto Ingredients: 2 lbs whole U.S. wild-caught Atlantic trap- or net-caught squid, cleaned but with skin on ВЅ cup + 2 tbsp extra virgin olive oil ВЅ yellow onion, chopped fine 1 tbsp chopped garlic 3 tbsp chopped Italian parsley ВЅ cup dry white wine (or substitute the stock of your choice for an alcohol-free version) by Peter Halferty 1 cup peeled and seeded Roma (plum) tomatoes, purГ©ed in a food processor 2 cups Arborio rice Kosher or sea salt Freshly ground black pepper Directions: Chop the squid by hand or in a food processor until no piece is larger than ВЅ inch. Heat ВЅ cup of olive oil in a large pot over moderate heat. Add the onion and sautГ© until soft, 5 to 10 minutes. Add the garlic and 2 tablespoons of the parsley and sautГ© for about a minute to release the garlic fragrance. Add the squid and cook, stirring, until it becomes white, then add the wine (or stock). Let it simmer for about 2 minutes to drive off the alcohol, then add the tomatoes. Bring to a simmer, cover and reduce the heat to a gentle simmer. Cook until the squid is tender and the oil has floated free, about 45 minutes. Bring 1ВЅ quarts of water to a simmer in a saucepan, then adjust the heat to keep the water just below a simmer. Uncover the squid and stir in the rice. Cook, stirring, until the rice absorbs most of the liquid. Begin adding the hot water half a cup at a time, stirring often and adding more water only when the previous addition has been absorbed. It should take 16-18 minutes for the rice to become almost al dente, still firm but with no chalky core. It should be slightly undercooked at this point as it will continue to cook as it rests. You may not need all the hot water. Season the risotto to taste with salt and pepper. Cover and remove from the heat. Let rest for about 2 minutes to allow the rice to finish cooking, then stir in the remaining 2 tablespoons olive oil and 1 tablespoon parsley. Serve immediately. Serves 6. food & water watch 23 halibut caddy ganty by Paula Terrel Paula Terrel and her husband Dick have been fishing commercially off the coast of Alaska for 30 years. Their fish are troll-caught, meaning each fish is caught individually with hook and line, and then sold within two to three days. The pair fish mostly for salmon, including Chinook and coho. They sell to a cooperative as well as to markets, restaurants and individuals. Paula and Dick also used to fish for halibut. This is one of their family’s favorite recipes. 24 fish & tips Ingredients: 2 lbs U.S. Pacific halibut fillets (not steaks)
 Dry white wine, dry sherry or the stock of your choice (enough to soak fillets)
 Bread or cracker crumbs to coat l part mayonnaise to 2 parts sour cream (you can use light)
 Chopped chives or green onions
 Paprika Directions: Marinate halibut in wine or sherry (or stock of choice for an alcohol-free version) for at least 2 hours and up to one day.
Drain and butter a glass baking dish.
Coat fillets with bread or cracker crumbs and put in single layer in pan.
Cover completely with a mix of the sour cream/mayonnaise and chives/green onions.
Sprinkle with paprika.
Bake in 450 degree oven for 10 minutes per inch. Halibut should be brown on top and should not be completely cooked — it should still be transparent.
Remove and let sit for at least 10 minutes. The key to cooking the fish is to use a high heat and try to have fillets an even thickness so they do not overcook.
 sautГ©ed u.s. pacific sablefish/black cod and butter pecan sauce by Rosemary Johnson Ingredients: 1 ВЅ lbs U.S. Pacific sablefish/black cod ВЅ cup self-rising flour 3 tbsp olive oil 1 tsp fennel seed 1 tsp summer savory Butter Pecan Sauce 3 tbsp green onions, chopped Вѕ cup white wine (or the stock of your choice) 1 tbsp white wine vinegar 3 tbsp fat free cream 3 tbsp chicken or vegetable stock 3 tbsp lemon juice ВЅ cup butter 1/3 cup honey-roasted pecans Salt and pepper * Why Choose U.S. Pacific Sablefish/Black Cod? Sablefish, also called black cod locally, is high in healthy omega-3s. Sablefish is most abundant in the Gulf of Alaska, but is also caught off the coast of California, Oregon and Washington. The Alaskan population is not overfished. Directions: Mix flour with fennel seed and summer savory. Roll sablefish/ black cod in flour mixture. SautГ© in 3 tablespoons olive oil until fish flakes easily. Serve topped with butter pecan sauce. Make butter pecan sauce by combining all ingredients except butter and pecans in a medium saucepan. Cook until reduced by about 2/3. Reduce heat and add butter, 1 tablespoon at a time, whisking after each addition. Add pecans and salt and pepper and mix well. Serves 4. food & water watch 25 * Why Choose U.S. WildCaught Pacific Halibut? Pacific halibut are not considered overfished. Fishing for halibut is limited to hook-and-line capture, which is associated with less habitat damage and bycatch than some other methods. All halibut captured by other methods must be returned to the sea. golden halibut puffs over zucchini “pasta” Ingredients: 6 U.S. Pacific halibut steaks (4 to 5 oz each) 1 tsp seasoned salt 1 tsp lemon pepper ВЅ cup panko (or other fine, dry bread crumbs) 2 tbsp extra virgin olive oil by Candy Barnhart ВЅ tsp minced garlic 2 medium zucchini, sliced thin lengthwise and blanched ВЅ cup canola mayonnaise (can use cholesterol-free) 2 large eggs, separated 2 tsp lemon zest Directions: Preheat oven to 425 degrees. Sprinkle halibut steaks with seasoned salt and lemon pepper and dip both sides of each in bread crumbs. In a small dish, blend olive oil and garlic. Gently brush on both sides of steaks. Grease a 9" x 13" x 2" baking dish. Place zucchini strips in bottom of dish, top with a single layer of fish and bake for 5 minutes. 26 fish & tips While steaks are baking, place mayonnaise, egg yolks and lemon zest in a small mixing bowl and whisk to blend well. Place egg whites in another small mixing bowl and beat until soft peaks form (holds its own shape when bowl is turned sideways or upside-down). Fold whites into yolk mixture. After the fish has been baking for 5 minutes, open oven and spoon egg mix evenly on top of fish. Bake 10 to 15 minutes more or until puffed and golden. Serves 6. whole yellowtail snapper wrapped in banana leaves and charcoal grilled by Chef Joseph "Rocky" Barnette Ingredients: 2 yellowtail snappers, 2-3 lbs each 4 oz kosher salt 2 oz light brown sugar 1 oz smoked paprika 2 whole banana leaves or 1 package of frozen Directions: Wash fish and pat dry, making sure there are no scales. 
Make three small slits on each side of the fish. Mix salt, brown sugar and paprika. Rub the fish down and wrap in banana leaves. Grill on each side and char the banana leaves a little bit. Finish in a 350 degree oven for 10-15 minutes. Serve with lime wedges and coarse sea salt. * What Is U.S. Wild-Caught Yellowtail Snapper? Chef Joseph “Rocky” Barnette is partnering with Food & Water Watch on a nationwide seafood tour to help educate restaurateurs and consumers alike about delicious and sustainable seafood. He led testing and judging of all the recipes in the "Get Cookin’!" contest and loves to share his cooking with others. After growing up and attending cooking school in North Carolina, his style is distinctly influenced by the regional cuisine of the American South. Still, Rocky loves a diverse range of styles — to cook and to eat. Most recently, Chef Rocky has spent three and a half years as Executive Sous-Chef at The Inn at Little Washington in Washington, Virginia. Yellowtail is mostly a regional fish found in U.S. waters off the coast of Florida and the Virgin Islands. Look for hook-and-line-caught yellowtail snapper. The yellowtail snapper population is not currently being overfished. food & water watch 27 lemon pepper mahi-mahi with green onions and garlic butter by Marianne Cufone Ingredients: 2 6-oz U.S. wild troll- or poll-caught mahi-mahi fillets 2 large lemons or 8 tbsp lemon juice 3 cloves of garlic, chopped finely (or 1 mounded tbsp of minced garlic) * 3 large green onions (scallions), sliced thin (white and green parts) 3 tbsp olive oil 2 tbsp unsalted butter salt and ground black pepper to taste Why Choose U.S. Wild Troll- or Pole-Caught Mahi-Mahi? Mahi-mahi, also known as dolphinfish or el dorado, is caught in the United States in the Atlantic, the Gulf of Mexico, off the coast of Hawaii and off the West Coast. Mahi-mahi can be caught with a variety of gear. Troll- or hook-and-line-caught mahi-mahi is a recommended choice because this gear has relatively minimal impacts on other animals and the surrounding environment than other gears. Mahimahi mature quickly, so they are less susceptible to overfishing than some other larger fish. Look for U.S.-caught. 28 fish & tips Directions: For the lemon pepper mahi-mahi: Squeeze Вј lemon over top side of each mahi-mahi fillet (or 1 tablespoon of lemon juice each). Sprinkle ground black pepper to cover fillets lightly. Add 2 tablespoons of olive oil to a small sautГ© pan. Heat pan over medium-low heat. Place lemon-peppered side of mahi-mahi fillets down in the pan. As the fish cooks, squeeze another Вј lemon over each fillet and lightly pepper the other side. When fish is cooked half through, flip the fillets. Repeat lemon and pepper process once more each side. Remove from pan. Pour any liquid from pan over fillets. Salt to taste. For the green onions and garlic butter: Add 1 tablespoon olive oil and 2 tablespoons of butter to a small sautГ© pan. Turn on low heat to melt butter. Add chopped garlic and let combine with butter/oil mixture for about 1 minute. Add sliced green onions. Heat slowly and mix gently, periodically. Do not overcook В— onions and garlic should not brown. Mixture should become aromatic and onions should soak up butter and oil. Cook about 4 minutes. Mixture should be moist, but not greasy. Spoon mixture over mahi-mahi fillets. Marianne Cufone is an environmental attorney and the Director of the Fish Program at Food & Water Watch. She often says a primary motivation for promoting cleaner, greener, safer seafood is so she can cook and eat it! Marianne comes from a long line of culinary enthusiasts and loves to carry on the tradition. She lives in Florida where great local seafood is a big part of life. Her lemon pepper mahi-mahi is a simple, quick dish with style and big flavor. food & water watch 29 glossary of fish lingo Below are some of the commonly used fish terms found in this booklet. aquaculture: Also known as fish farming, aquaculture is the growing of fish in captivity for various uses, including human consumption. Just like we grow vegetables and animals on farms, fish farming is practiced worldwide and is becoming a more regular activity in the United States. * finfish: Exactly what it sounds like: fish with fins, as opposed to other types of seafood, like clams or shrimp. Are There Organic Standards for Seafood? Have you seen seafood labeled “organic” on restaurant menus, in stores and markets? Buyer beware — this “organic” probably doesn’t mean what you expect. Currently there is no U.S. government-approved organic seafood. These products are often labeled as “organic” based on criteria set by a private certification company, or in accord with European standards. Neither of these usually equate to U.S. organic standards for other foods. Some of these “organic” standards are lax on minimizing output of pollution from production and allow the use of various chemicals, including antibiotics, because it is difficult to produce farm-raised fish without them. The U.S. Department of Agriculture (USDA) is considering organic standards for fish at the request of the 30 bycatch: Fish or other wildlife caught accidentally during fishing. Examples: types of fish or other marine life (like turtles) that were not targeted for catching or fish that are too small to keep legally. fish & tips aquaculture industry — so even U.S. farmed fish may get a bogus organic label soon. Unfortunately, USDA is considering significantly lowering U.S. organic standards so fish can be labeled USDA organic — even though it does not meet the same standards for protecting the environment and making sure anything put into the product is controlled, as is required for other USDA organic foods. If you see fish labeled organic, even USDA organic in the future, ask what it really means! If you are a shopper who likes to buy organic, there is good news for fish. Even though the organic label isn’t quite right for seafood yet, there are fish that are good for you and the environment! Check out our “questions to ask” on the page 34 for ways to find your best seafood choices. flatfish: Fish that are flat, such as flounder and halibut. handline: A type of hook-and-line gear that does not involve a fishing pole, but usually just a line with a hook that is pulled in by hand. See hook and line for more information. hook and line: A number of fishing gears include a hook and a line, including the most familiar, rod and reel (a fishing pole), a handline (see above) and bandit gear (a mechanized rod and reel where the line is brought up using electric rather than human power). These are all usually constantly tended gear — meaning that someone is always monitoring and controlling it, so most bycatch can be released faster and often in a condition where it can survive when released back in the wild. Hook-and-line gears are also associated with less habitat damage than many other fishing methods unless discarded into the water. When fishing line is left in the water it can wrap around marine life or fragile habitat like corals and harm or kill them. * What Is Country-of-Origin Labeling? Country-of-origin labels, or “COOL” for short, are new labels recently required by the U.S. government to provide consumers with information about where food comes from. While not all types of food fall under COOL, unprocessed seafood must be labeled, so shoppers can now make more informed fish choices. Look for country-of-origin labels at markets and use them to help find seafood from the United States. Seafood production standards in the U.S. are often stronger than elsewhere in the world, so choosing domestic can also mean getting fish produced according to stronger labor and safety laws, health codes, environmental protections and more. inputs: The things that are “put in” to farmed fish, including food, chemicals and/or drugs. most often exposed to methylmercury by eating contaminated seafood. Mercury concentrates in the muscle tissue of fish and cannot be filleted or cooked out of the fish we eat. Mercury can accumulate in humans and cause serious health problems. It may affect the immune system, alter genetic systems and damage the nervous system, including coordination and the senses of touch, taste and sight. mercury: Mercury is a highly toxic element that is found both naturally and as an introduced contaminant in the environment. Methylmercury is the most toxic form. People are overfishing: Catching too many of a type of fish so that the population is negatively affected. Overfishing is a huge problem worldwide today. food & water watch 31 PCBs: Polychlorinated byphenyls is a general name for a large group of industrial chemicals. PCBs do not occur naturally in the environment. They have been released through leaks and fires in electrical equipment, past disposal in dumps, accidents in transport and leakage from hazardous waste sites. PCBs have also spread due to their use as plasticizers, in inks and dyes, and as ingredients in pesticides, * Why Avoid Fish Produced Through Open Water Aquaculture? Open water aquaculture, also known as offshore aquaculture, ocean fish farming and other, similar terms, is the mass production of fish in large floating pens or cages in ocean waters. Just one farm is a large-scale operation. While open water fish farming is a fairly common practice worldwide (we don’t do it large-scale in U.S. waters currently) it can pose real threats to human health and the environment: • Fragile habitat can be permanently damaged from clearing out space to site the farm or from anchors to hold down cages. • Fish in cages can spread diseases to wild fish, or escape and intermix with wild fish, interfering with or even overtaking natural populations. 32 adhesives, protective wood coatings and carbonless copy paper. Excessive exposure to PCBs may cause a variety of health problems. For people that do not work in an environment containing PCBs, eating contaminated fish is a major way of being exposed to them. PCBs are stored in fat, both in fish and humans. Removing fat from consumable fish can help reduce exposure to PCBs. fish & tips • Open water fish farms allow free flow of water between the cages and the ocean. Concentrated amounts of fish food, wastes, diseases and any chemicals or antibiotics that may be used in farms can flow straight into ocean waters, polluting habitat and wildlife and impeding recreational ocean uses like swimming and diving. • Chemicals used in production may remain in the fish and be transferred to people that consume them later. Because there are so many potential problems with open water farms, Food & Water Watch recommends choosing U.S. wild-caught, rather than imported farmed seafood. (There are some types of fish farming that can produce cleaner, greener, safer seafood — see our Smart Seafood Guide for more information!) speargun: A hand-held fishing device used by divers that shoots a spear at the target. There is little bycatch associated with this method of fishing. Divers using spearguns are underwater and can see the fish and identify it and how big it is before taking it. Spearguns should not impact bottom habitat unless divers drop the gun or disturb the bottom while swimming. trolling: Pulling hook-and-line gear through the water to catch fish. Often boats have pole holders and the gear is mounted to the boat as it moves through the water. trawl: There are many different types of trawl gear. Generally, a trawl is net equipment that is pulled by a boat and scoops up fish and often other marine life as it moves. Trawls operate at depths ranging from near the surface to just above the seafloor. Trawls that scrape the seafloor can have significant habitat impacts. seafood substitutions from our Smart Seafood Guide IF YOU LIKE… IF YOU LIKE… CHOOSE: CHOOSE: Bonito, shark, swordfish or tuna R U.S. wild pole- or troll-caught mahi- mahi or U.S. Pacific sablefish/black cod Lobster Catfish R U.S. farmed catfish Salmon R U.S. wild Alaskan salmon Sardines R U.S. wild Pacific sardines Scallops R U.S. wild diver-caught/day boat scallops Shrimp R U.S. wild shrimp, especially South Squid (calamari) or octopus R U.S. wild squid, especially Atlantic trap- Chilean seabass, cod, flounder/ R U.S. wild pole- or troll-caught mahisole, halibut, orange roughy, mahi, U.S. wild Pacific halibut, U.S. wild red snapper or tilapia Pacific cod (not trawl caught), U.S. wild Pacific whiting or U.S. farmed tilapia Clams, mussels or oysters R U.S. wild hand-raked clams, U.S. Crab R U.S. wild crab (except blue crab*), farmed clams, U.S. farmed oysters or U.S. farmed mussels, especially ropegrown including: Alaskan king, dungeness, golden, Jonah, rock (“peekeytoe”), stone *Blue crab should be avoided due to current overfishing and mercury and PCB contamination concerns. R U.S. wild lobster, especially American (“Maine”) or Pacific spiny Atlantic white, Pacific (“Oregon”) pinks and Florida (“Key West” or “Tortugas”) pinks or net-caught longfin or Pacific market (“California”) These recommendations are intended as a general reference. They are not intended to provide specific medical advice, supplant any government warnings or otherwise prevent exposure to any health hazards associated with seafood. People should always follow proper acquisition, handling and cooking procedures of any seafood they prepare or consume. food & water watch 33 questions to ask at your seafood market or restaurant 1. Was it caught or farmed in the U.S? Try to always choose U.S. fish. Seafood safety standards in the United States are often stronger than elsewhere in the world, reducing the likelihood that your fish is contaminated with toxic substances that the United States considers illegal. And of course, you help the U.S. economy when you buy domestic! 5. How is it farmed? Choose species that need few inputs; for example, farm-raised mussels and clams. Avoid farm-raised finfish that require wild fish inputs, like salmon. Ask about the kind of farm — choose seafood grown in systems that reuse water and do not flush waste into the environment. 2. Was it caught or farmed locally? Often, the shorter the distance food travels to get to your table, the less fuel is used to get it to you. You’ll also have a better chance of supporting U.S. fishing communities or farmers and getting fresher seafood. 6. Is it associated with any contaminants? Some fish are more likely than others to carry contaminants, like PCBs and mercury, that can be harmful to your health. For more information on how to avoid seafood contaminants, visit Food & Water Watch’s website at www.foodandwater watch.org. 3. Is it farmed or wild? In general, choose wild-caught, unless otherwise specified on our Smart Seafood Guide (there are some recommendations for U.S. farmed seafood). 4. How is it caught? Some fishing methods are associated with high levels of bycatch or habitat damage. Try to choose seafood caught with the most sustainable methods. See our glossary on page 28 for more details. 34 fish & tips thank you Sincere thanks from all of us at Food & Water Watch to Chef Rocky Barnette; Chef Chris Sgro and everyone at Sea Catch Restaurant & Raw Bar; Paula Terrel and all those who submitted to the “Get Cookin’!” recipe contest. We are excited to have so many allies in our effort to protect our oceans and our health. Please keep an eye out for future sustainable seafood actions and events from Food & Water Watch! www.foodandwaterwatch.org food & water watch 35 Food & Water Watch Main office: 1616 P St. NW, Suite 300 Washington, DC 20036 tel: (202) 683-2500 fax: (202) 683-2501 [email protected] www.foodandwaterwatch.org California office: 25 Stillman Street, Suite 200 San Francisco, CA 94107 tel: (415) 293-9900 fax: (415) 293-9908 [email protected]
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