Healthy alternatives to Friday fish fry

GOLDEN VALLEY, Minn--A lot of Minnesotan's like their Friday fish frys...but you don't have to batter it and deep fry it to make it taste good. Kowalski's Market's registered dietician Sue Moore's joined us today with tips for choosing the freshest fish and she has this yummy recipe for linguine and clams.

Recipe: Linguine with Clams

Fish Tips:

Selecting: Fish should smell like the ocean or a clean pond. If it smells fishy, it isn't fresh. The texture of the flesh should be firm, the skin taut and shiny.

Storage: Unless frozen, seafood should be used as soon as you purchase it. If you have to hold seafood for a day or two, arrange it in a large strainer, cover the top with ice and place the strainer over a large bowl to collect any liquid that drains off.

Cooking: Fish can be grilled, baked, poached, sautéed, poached or fried. The rule of thumb: 10 minutes of cooking — regardless of the method — per inch of thickness, measured at the thickest part. For a fish fillet that is thinner at the tail end, tuck the tail portion under for a more even thickness.

Test for doneness: Gently press on the cooked flesh. When it's done, the fibers separate – it flakes. If the fibers fall apart, the fish is overcooked. The flesh should be opaque throughout and its juices milky white. Undercooked fish is translucent, its juices clear and watery. If you use an instant-read thermometer, insert it in the thickest part. Fish is done at 145°F.

To eliminate fishy taste: Rinse fish in cold water and pat dry, then soak in cold milk for 30 minutes.

To eliminate fishy odor in your home: Boil lemon slices in a separate pan of water while fish is cooking.

To quickly thaw: Seal in a zipper-closure food storage bag; submerge in a container of cool water until thawed.


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