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Why It's Good:
Fish is an excellent source of protein, and the heart-healthy omega-3 fatty acids in many species not only make it succulent, but also reduce your risk for inflammation, certain cancers, depression, and arthritis.
Why It's Green:
Buying a sustainable fish means you're choosing a fish from a place where stocks are plentiful. You're also helping to protect endangered species and avoiding toxins like mercury and PCBs.
Fish for Compliments
One way to feel virtuous about preparing and serving a meal is to start with a delicious and healthy fish fillet. But the news about fish puts you in a quandary. On the one hand there's the whole mercury/toxin issue, and on the other, the thought that your purchase might contribute to the annihilation of a species, which can potentially happen as soon as a fish becomes trendy in markets and restaurants, like it did with Chilean sea bass.
There are some good fish guides on the internet that help point you in the right direction. One of them is www.seafoodchoices.com (or here if you’re concerned about mercury). Another way is to look for the Marine Stewardship Council’s MSC certification label, which examines a particular fishery's stocks and methods of harvesting to assure that the species is being managed in an ecologically sound manner. They examine both wild and farmed fish all over the globe. Several major supermarket chains—including Whole Foods Market, Wegman's, and Costco—use the label to let consumers know what fish are sustainable choices.
For this dish, wild salmon wasn't in season yet, so we used steelhead trout fillets. Steelhead trout, which are a type of pink-fleshed rainbow trout, come from highly managed fisheries and so are not common at the fish counter. We purchased our fillets at Whole Foods Market, which obtains the fish from Native American fishermen who are permitted to sell them when supplies are adequate.
Seared Fish
You can use any firm-fleshed fish for this simple recipe including wild salmon, halibut, mahi mahi, or striped sea bass. Check for sustainability on the above link, or look for the MSC certification label.
Serves 2
1 teaspoon minced fresh dill
2 tablespoons thick, Greek-style yogurt
Kosher salt and freshly ground pepper
1 lemon, zest removed, then juiced
2 teaspoons minced fresh thyme leaves
2 (6 ounce) wild salmon fillets, or other firm-fleshed sustainable fish, about 1-inch thick
1 tablespoon extra-virgin olive oil, plus more for drizzling
Accompaniment:
1 pound thin asparagus, steamed
Roasted Beets (recipe follows)
1. Season the fish with zest, thyme, salt and pepper. Refrigerate at least 4 hours (or overnight). Remove fish from refrigerator and allow to warm to room temperature, about 20 minutes.
2. Combine the dill and yogurt, and a pinch of salt; set aside.
3. Place a large plate with a double thickness of paper towels by the stove. Heat a large sautá pan (not nonstick) over a medium-high flame 2 minutes. Add the tablespoon of oil and swirl it around. Place fish fillets in pan and season with salt and pepper. Cook about 5 minutes until golden brown. Turn fish and season with salt and pepper. Cook an additional 5 to 6 minutes, until the fish begins to flake. (The fish will continue to cook after it’s removed from the heat.) Drain briefly on paper towels.
4. Transfer fish fillets to two plates. Serve with some steamed asparagus and Roasted Beets (recipe follows). Squeeze a little lemon juice over the fish and drizzle with olive oil. Spoon dill sauce on top and garnish with a few lemon slices.
Roasted Beets
Most people who say they don't like beets become converts once they taste them prepared this way. Roasting, instead of steaming them, preserves their sweet juices. These are good served warm, room temperature or cold. Combine golden or striped beets with red beets for a colorful side dish.
Serves 2
1/2 pound (3 to 4 small) beets, trimmed, scrubbed and quartered
1 tablespoon extra-virgin olive oil, plus more for drizzling
Kosher or sea salt and freshly ground pepper
Preheat the oven to 425°. Line an oven-proof skillet with 2 sheets of foil. Place the beets on the foil and drizzle lightly with 1 tablespoon olive oil; shake to coat. Season lightly with salt and pepper. Place another double thickness of foil on top and seal edges together to enclose. Roast 25 to 30 minutes, until beets are fork tender. Once cool, peel and slice. Drizzle with additional oil, if desired.—Susie Quick