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Nutrient dense fish makes a nutritious, delicious meal
By Susan Mykrantz
Fish is a good addition to your diet, according to Abbi Sampson, MA, RD, LD. Sampson is a health and human sciences educator with Purdue University Extension in Putnam County. She has developed a series of four webinars on safely handling and cooking wild game. Sampson said fish is a healthy choice of lean, high quality, low calorie source of protein, it is delicious and nutritious.
Fish are diverse and provide you with a wide range of tastes, texture and nutritional profiles to explore. Fish is a great addition to a balanced diet because of its nutrient density and it provides more nutrients per calorie than other proteins, but it is also low in fat. Fish are heart healthy, they boost our brain function and they are good for our muscles. The USDA recommends two to four servings of fish per week. This week Cook Simply offers a variety of fish recipes featuring common fish found in the Farm World circulation area. For more information, visit or Until next time, simply cook.
Baked Catfish
1 2-lbs. catfish
½ tsp. garlic salt
1 medium onion (chopped)
3 tomatoes (chopped)
¼ tsp. thyme
¼ c. lemon juice
1 Tbs. melted butter
3 Tbs. bacon fat
1/8 tsp. pepper
1 green pepper (chopped)
½ c. water
¼ c. bread crumbs
1 tsp. grated lemon rind
Dress and split catfish. Place in greased shallow baking dish. Sprinkle with garlic salt and pepper. Heat bacon fat in skillet. Add chopped onion, chopped pepper and tomatoes. Sauté for 5 minutes. Add thyme, lemon juice and water. Pour over fish. Combine bread crumbs, melted butter and lemon rind. Sprinkle over fish in casserole. Bake (uncovered) at 350 for 45 minutes. Remove to heated platter. Garnish with sprigs of parsley and lemon wedges. Serve with potato, cabbage slaw and cornbread.
Serves 4. Source: Cy Littlebee’s Guide to Cooking Fish & Game

Baked Trout
3 ½ lbs. trout
2 ½ c. cooked tomatoes
1 medium onion, chopped
1 celery root, shaved
1 Tbs. butter
1 Tbs. flour
1 egg yolk
½ cram or evaporated milk
½ tsp. Worcestershire sauce
Salt fish well and let stand several hours. Place in a baking pan with tomatoes, onion, celery root and butter and bake in a hot oven (400) for 30 minutes. Strain the sauce. Mix flour, egg yolk and cream or evaporated milk. Add to sauce and cook 5 minutes, stirring constantly. Add Worcestershire sauce and pour over fish.
Serves 8. Source: Cy Littlebee’s Guide to Cooking Fish & Game

Fish Sticks
1 c. yellow cornmeal
1 egg (well beaten)
1 c. flour
Salt and pepper to taste
About 2 lbs. fish
Clean fish in your usual way, remove bones if you can or fillet your fish. Cut up fish crosswise about 1 ½-2” thick. Take each piece and dip in beaten egg then roll really well into cornmeal mixture. Fry in hot frypan. An iron frypan is one of the best I’ve found to fry fish. Be sure to have enough shortening in frypan as fish requires quite a bit.
Source: Cy Littlebee’s Guide to Cooking Fish & Game

Fish Tacos
1-pound bass fillets, boneless and skinless (you can substitute other fish fillets)
1-2 tablespoons olive oil
2 tablespoons lime juice (juice from one small lime)
1 ½ teaspoons chili powder
½ teaspoon cumin powder
½ teaspoon dried oregano
¼ cup fresh cilantro, chopped
1 small jalapeño, diced
¼ cup red onion, diced
salt and pepper to taste (dash each)
1. First, make a marinade by mixing the olive oil, lime juice, chili powder, cumin, oregano, cilantro, jalapeño, red onion, salt and pepper in a glass or ceramic dish large enough to hold the fish. Add the fish fillets and spoon marinade on top to coat the fish.
2. Marinate the fish for at least 30 minutes or up to a few hours, turning the fish over a few times.
3. Once the fish has marinated, preheat a sauté pan or fish grill pan over medium high heat. Add the fish fillets to the pan and cook for about 4 minutes and then flip and cook an additional 2 minutes until the fish is opaque and cooked through (flakes easily with a fork).
4. Remove from heat and coarsely chop the fish.
5. To serve, spoon about ½ cup of fish into the center of a warmed corn or flour tortilla, add a dollop of sour cream, some shredded lettuce or cabbage or slaw, and some salsa. Fold or wrap the tortilla so it can be picked up easily to eat. Garnish with lime wedges. Sourc  e: Cornell University Extension.