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“Frying” has almost become a dirty word in recent years, and much of the criticism is deserved. We know that grease-laden foods add unnecessary fat and calories.  But our bodies need some fat. The problem is that we often eat too much of it, especially the “bad” fats.

Obviously, frying adds some fat and calories. But many of the calories and much of the fat in fried seafood are the result of improper cooking. Cooked quickly and with very little oil, fried fish and shellfish can be light and tasteful.

Oil or a combination of oil and butter or margarine can be used. We generally use canola oil and butter.

The keys to successful frying are proper temperature and fast cooking. The ideal temperature for frying fish is 375 F.

Fried seafood is done when it is golden brown. Remove from the oil immediately and drain the fish or shellfish on paper towels. Be careful not to overcook seafood or it will be dry. Just a minute can make a difference.

Lean, firm fish such as flounder are more suitable for frying than fatty species.

If you enjoy fried seafood from time to time–and most of us do–it can be part of your diet. By regularly limiting the amount of fat and calories we eat, we can occasionally enjoy fried fish and shellfish. As with many other things in life, moderation is the key.

2 pounds medium flounder fillets
2 tablespoons dry vermouth
1 bay leaf
9 tablespoons canola oil
salt
freshly ground black pepper
1 cup flour
2 eggs, beaten
2 cups dry breadcrumbs
5 tablespoons butter or margarine
1 teaspoon pressed garlic
2 tablespoons chopped fresh parsley
2 teaspoons chopped fresh thyme
2 tablespoons fresh lemon juice

Combine vermouth, bay leaf and 6 tablespoons oil. Marinate fillets 20 to 30 minutes, depending on size.

Remove fish from marinade and discard marinade. Salt and pepper fillets, then dredge in flour. Brush with egg. Dip into breadcrumbs, pressing crumbs on gently.

In large skillet, heat remaining 3 tablespoons oil to 375 F. Add 3 tablespoons butter and melt. Place fillets in skillet, flesh side down. Cook until golden brown on one side, about 4 to 5 minutes. Turn and repeat on other side. Drain on paper towels, then remove to serving dish. Cut into serving size pieces.

Wipe skillet with paper towels. Add remaining 3 tablespoons butter and cook until foamy and brown. Add garlic and cook lightly but do not brown. Stir in parsley, thyme and lemon juice. Drizzle over fish. Serves 6 to 8.

From: Mariner’s Menu: 30 Years of Fresh Seafood Ideas.

Contributed by Joyce Taylor.

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Vicki Harrison (VH) of Hatteras, NC talks with Pam Morris (PM) about the snapper/grouper fishery.

PM: What is your name and where were you born?
VH: Vicki Harrison, Dallas, TX

PM: Tell us a little of how and when you become a commercial fisherman?
VH: My husband and his family camped in Ocracoke and Hatteras in the 1950s and 60s. When it was time for his dad to retire he wanted to move to North Carolina and invited Robert and me to join him.

PM: Are any of your family involved in the seafood industry?
VH: My husband Robert is a fisherman and our son, Graham, 19, is a fisherman also. My daughter Alana and I run our retail seafood market that we built onto the house to sell their catches.

PM: What are some of the species of snapper and grouper you harvest throughout the year and when? Which species are the most popular at your retail business?
VH: We don’t target American red snapper here in Hatteras.  The bottom here just isn’t right for them.  We catch maybe two or three red snappers a year, usually in the spring.  The vermillion snapper we see in the mid to late summer months.  We also catch a few of the pink and silver snappers, which are really porgies. We catch black sea bass, triggerfish, sheepshead, snowy grouper, yellowfin tuna, tilefish, and mahi-mahi.

PM: What impact do regulations have on your business?
VH: The regulations are impacting the fish houses, restaurants and the consumers. We have had a lot of cutbacks in the snapper/grouper fishery and NOAA Fisheries have their eyes on the king mackerel fishery for quota cuts next year.  Without the retail business, we might have gone under.

PM: What is your favorite style of fishing?
VH: King mackerel. When Robert started fishing, you could land 3500 pounds per trip. In those days, everyone was fishing for different things and that was a lot better than everyone fishing for one species at a time. King mackerel fishing lasted all of November and December and some years extended into January and February.

PM: What is on your mind?
VH: Every American has the right to access fish. I hope it doesn’t end up that the only the rich have that privilege. The commercial fishermen have little control over the fishing decisions; it is all environmental and politically driven.

Contributed by Pam Morris.

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Recently, our Nutrition Leaders developed several very successful recipes for nut-encrusted fillets.

Once used primarily for snacking, nuts had a bad reputation because they are high in fat. But now we know that they contain healthy monounsaturated fats which reduce the risk of heart disease. And they are high in protein, B vitamins and fiber.

Now widely used in cooking, nuts add flavor and texture to many dishes and are particularly compatible with fish. They are best with thinner fillets so that they do not burn before the fish is done.

Almonds are probably the classic nuts used in cooking, but we were also successful with walnuts, pistachios, hazelnuts, combinations of nuts and combinations of nuts and fresh herbs. Cashews and pine nuts are popular, too.

You will notice that this recipe also calls for ¼ cup cream. But it won’t offset the benefits of the nuts—it’s ¼ cup divided among 8 people.

4 medium snapper fillets cut into halves
1 cup flour
½ teaspoon salt
¼ teaspoon freshly ground black pepper
1 egg, beaten
½ cup milk
½ cup finely chopped almonds
2 tablespoons canola oil
2 tablespoons butter or margarine
½ cup dry white wine
¼ cup heavy cream
1 tablespoon fresh lemon juice
salt
freshly ground white pepper

In a shallow dish, combine flour, salt and black pepper. In another dish, combine egg and milk.

Dredge fish in flour mixture, gently shaking off excess. Dip flesh side of fish in egg mixture. Coat same side with almonds. Place in pan and refrigerate for 15 minutes.

Heat oil in large skillet. Add 2 tablespoons butter and heat. Sauté fish, nut side down, until just golden brown, about 5 to 6 minutes, being careful not to burn almonds. Turn and repeat on other side. Remove to serving platter.

Add wine to pan, scraping up any remaining bits. Cook until reduced by half. Add cream and cook over low heat until slightly thickened. Add remaining 1 tablespoon butter and lemon juice and mix well. Salt and pepper to taste. Drizzle over fillets. Serves 8.

Contributed by Joyce Taylor.

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Fish recipes generally call for a number of fillets or steaks rather than weight. The reason for this is simple. Countless people look at fish and ask for a certain number of pieces. They are deciding the size that will be served to each person.

If you plan to cook for six people, buy six small fillets, three medium fillets or two large ones that can be cut into six serving-size pieces. Most people can visualize how many pieces will be needed to feed a certain number of people, but they can’t visualize the size of one-fourth or one-third of a pound.

Recipes usually state the number of servings. One hundred grams (about 3.5 ounces) is considered a serving. But in reality, people usually eat more than this. In our recipes we have allowed one-fourth to one-third pound per person. Make them smaller or larger so that they meet your needs.

The following suggestions are based on approximately 3.5 ounces per serving:

Whole or Round Fish – ¾ pound
Dressed Fish – ½ pound
Fillets and Steaks – 1/3 pound
Oysters and Clams, shucked – 1/6 pint
Scallops – ¼ pound
Crab, cooked meat – ¼ pound
Crabs, live – 1 to 2 pounds
Shrimp, headed – ½ pound
Shrimp, cooked and peeled – ¼ pound

From: Mariner’s Menu: 30 Years of Fresh Seafood Ideas.

Contributed by David Green

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Available year-round, the native hard clam, or quahog, has always been a coastal favorite.

Clams may be bought in the shell or shucked. Those in the shell should be heavy and tightly closed, or should close when tapped lightly. They should have a pleasant, briny odor. Discard any with open or broken shells.

You can also buy clams already shucked. Clam meat is translucent. Its color ranges from ivory to golden brown. The liquid should be clear or slightly opaque.

Markets classify hard clams by size. The smallest, under 2 inches, is called the littleneck, after Little Neck Bay on Long Island, where they were once plentiful. We’re using littlenecks in this recipe.

Smaller clams, including littlenecks, are firm but tender with a mild flavor. They can be steamed, broiled, baked, grilled, used in clambakes or other cooked dishes, or on the half-shell. (Be aware of all seafood safety concerns before eating raw shellfish.)

Remember to cook clams only until tender. Overcooking toughens them. Also, watch the amount of salt you add to clam dishes. Many clams taste salty naturally due to the salinity of the water where they grow, and any additional salt may be too much.

2 cups shucked littleneck clams, liquid reserved
4 slices bacon, diced
1/3 cup thinly sliced green onions, including tops
2 cups peeled and diced potatoes
½ cup thinly sliced celery
2/3 cup thinly sliced carrots
½ teaspoon pressed garlic
clam liquid plus enough water to make 2 cups
1 teaspoon salt (see note above about salt)
½ teaspoon freshly ground white pepper
1 teaspoon Worcestershire sauce
¼ teaspoon Tabasco sauce
2 cups light cream

In a large, deep pan, cook bacon over medium heat until crisp. Remove bacon and reserve. Add onions, potatoes, celery, carrots, garlic, liquid, salt, pepper, Worcestershire and Tabasco to pan. Bring to boil. Reduce heat, cover and simmer gently until potatoes are tender, about 15 minutes. Add clams and cook until done, about 5 minutes.

Stir in cream. Heat just until steaming. Do not boil. Top with reserved bacon. Serves 6 to 8.

From: Mariner’s Menu: 30 Years of Fresh Seafood Ideas.

Contributed by Joyce Taylor.

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It’s always best to cook seafood thoroughly to minimize the risk of foodborne illness. However, if you choose to eat raw or partially cooked fish and shellfish anyway, there are some things you should know.

One rule of thumb is to consume raw fish only if it has been previously frozen. Some species of fish can contain parasites, and freezing will kill any parasites that may be present. However, be aware that freezing doesn’t kill all harmful microorganisms. That’s why the safest route is to cook your seafood.

Some oysters are treated for safer consumption after they are harvested, but that information may or may not be on the label. This post-harvest treatment eliminates some naturally occurring pathogens, but it does not remove all pathogens that can cause illness. Treated oysters should still not be eaten raw by high-risk individuals for foodborne illness, those individuals with liver disease, alcoholism, cancer (including leukemia and lymphoma), diabetes, and HIV.

The best way to minimize foodborne illness with any raw food is to cook it thoroughly. This way, you gain the nutritional and health benefits while reducing the risk of illness!

For more information on how to safely eat raw seafood, visit FDA or safe oysters.

Contributed by David Green

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Michael Starks (MS) of Bettie, NC talks with Pam Morris (PM) about the importance of clams to his livelihood.

PM: What is your name and when were you born?
MS: Michael Starks, Long Island, NY, 1953

PM: How did you become a commercial fisherman?
MS: By observing friends growing up on Long Island, NY and enjoyed being on the water, thought that was what I would like to do for a living. Joined the US Coast Guard for a four-year stint and decided to work the water on my own terms.

PM: Is any of your family involved in the commercial fishing business?
MS: My Dad has been a crab-potter since 1980, when he moved to Carteret County. My brother is a lobsterman in Long Island, NY, but is gradually getting out of it. Since the State of New York sprayed for the West Nile Virus several years ago, the lobster stock biomass has become depleted. A direct correlation has been established between spraying for West Nile and decline of lobsters by scientists in New York.

PM: What are some of the species you harvest throughout the year?
MS: For personal use, oysters, bay scallops and clams are the source of my income. When I first got involved in the clam business, I worked for three companies, now just one. We used to buy from the public as well as produce and raise our own clams.

When I moved to Carteret County, I crab-potted like my Dad, did that for 13 years. Saw the “handwriting on the wall” for the crab industry and started looking into other sources of commercial fishing income. I went online and found a job listing for a clam farm in Harkers Island and applied, along with 25 other guys.

To find out more, I visited the business. They had a lease nearby that two guys were planting clams on so I walked out to see what they were doing, shoes, socks and all, and they asked me to help. That put me at the top of the hiring list! In two years, I was moved to management and a salary with benefits, where I worked for six years until they closed. From there, I worked for Coca-Cola for one year, decided it wasn’t for me and began working for another clam growing company, where I have been for the past nine years.

PM: Are clams raised on leases any different than wild-caught clams?
MS: We raise a different species from what is found in the wild, although they look and taste very similar. Our clams’ shells are slightly darker and have faint stripes on the shells.  Farm-raised clams grow slightly faster, which helps with production, and the differences in shell appearance helps with security, as related to theft.

Farm-raised clams can be sold at any size, unlike wild-caught clams that have to be one inch thick before taken to market. This is because seed clams are about the size of your fingernail (or less) and are bought, sold and shipped to and from many shellfish growers throughout the state and region.

Farm-raised clams are grown on clam leases, which are portions of sea-floor in the Carolina sounds that are rented or “leased” from the state for this purpose. There are requirements that we have to meet to be able to do this. Leased areas are small and defined and there are a maximum number of clams that can be grown on each, as determined by what Mother Nature can provide food for.

Through years of experimentation, we have become very good at what we do and have fine-tuned our operation to produce the maximum number of clams. We are particular in how we handle our product and comply with HACCP guidelines for food safety.

PM: What is your favorite style of fishing?
MS: Crab-potting. I loved the independence of it, being out on the open water, from sunrise to sunset, on my own. At that time, I fished the waters of Turnagain Bay, West Bay, West Thorofare Bay, Long Bay and Neuse River and every day was different. I felt at one with the environment.

PM: What is on your mind?
MS: The State needs to get water quality under control. Where I grew up, on Long Island Sound, development and pesticides ruined the quality of the environment. Gradually, local watermen were moved out by rich people and regulation. I feel closer to this area than many natives who were born here and see the same kind of thing (as happened in Long Island) happening in Carteret County.

Also, the difficulty of obtaining new shellfish leases is a problem. Current leases become unproductive as changes in the environment occur, such as after Hurricane Ophelia.

Farm-raised clams are grown on clam leases, which are portions of sea-floor in the Carolina sounds that are rented or “leased” from the state for this purpose. There are requirements that we have to meet to be able to do this. Leased areas are small and defined and there are a maximum number of clams that can be grown on each, as determined by what Mother Nature can provide food for.

Through years of experimentation, we have become very good at what we do and have fine-tuned our operation to produce the maximum number of clams. We are particular in how we handle our product and comply with HACCP guidelines for food safety.

Contributed by Pam Morris.

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Ideal for winter nights-and days-soups and stews can warm both the body and the soul.

In many families and local customs, oyster stew is a Christmas Eve tradition. Its origin may be traced to early Irish immigrants in America. And early Germans celebrated Christmas with oysters, including oyster stew. In many homes in Mexico, oyster stew is served on Christmas Eve.

Over the decades, the tradition has spread throughout most of the country.

But oysters and oyster soups are not just for the holidays. We always think of them during the cold winter months when they are available.

Low in calories and fat, oysters are a true health food. A one cup serving of drained oysters contains 112 calories and only 4 grams of fat, along with 852 milligrams of Omega-3 fatty acids. Oysters are high in zinc, along with some other minerals. They are moderately high in cholesterol.

Almost everyone has a favorite oyster stew recipe. Instead of the traditional stew, which is made with milk, we’re offering a delicious, easy soup recipe. But don’t be fooled by the lack of milk. You’ll be delighted by this rich soup.

Serve with the traditional little crackers called “oyster crackers,” or better still, try toasted, buttered homemade bread.

2 pints standard oysters, undrained
hot water
6 tablespoons margarine or butter
4 tablespoons flour
½ cup thinly sliced green onion tops
3 tablespoons finely chopped fresh parsley
1 teaspoon salt
½ teaspoon freshly ground white pepper

Strain oyster liquor into a measuring cup and remember amount. Chop oysters coarsely. In large saucepan, heat liquor over medium heat, add chopped oysters and simmer for 5 minutes. Remove and reserve oysters. Add hot water to the reserve liquor to make 5 cups.

Melt margarine in another large saucepan over medium heat. Add flour gradually, stirring constantly until smooth. Gradually add the hot liquid, whisking constantly, and cook until smooth. Add onion, parsley, salt and pepper. Simmer for 15 minutes. Add reserved oysters and heat thoroughly. Serve immediately. Serves 8 to 10.

From: Mariner’s Menu: 30 Years of Fresh Seafood Ideas.

Contributed by Joyce Taylor.

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Oysters are bivalve mollusks. Most North Carolina oysters are harvested at about three years of age when they are three inches or more in length. This type of shellfish is commercially available from October to March and is harvested with tongs, rakes or by hand in intertidal areas and in shallow waters along the coast. Oysters are also harvested by dredges in parts of the Pamlico Sound.  A number of aquaculture operations along the coast cultivate oysters for local and regional markets.

Oysters enhance water quality by consuming nitrogen-containing compounds, such as nitrates and ammonia that support the growth of marine algae.  By limiting the presence of algae, oysters protect marine life by reducing competition for dissolved oxygen.

Because they are filter feeders, oysters concentrate nutrients and contaminants in their digestive tract.  This is important because it is a tradition to consume oysters on the half shell (raw) or steamed (partially cooked).

North Carolina Shellfish Sanitation is the regulatory agency responsible for ensuring that oysters are harvested from unpolluted waters; however, certain bacteria normally present in marine waters can concentrate in the digestive tracts of oysters too.  Vibrio vulnificus is found naturally in warm coastal waters, especially during the summer months and can cause serious illness in people who suffer from chronic health issues, such as liver disease, diabetes or cancer.  Though raw oysters are a delicacy, physicians recommend that those who have weakened immune systems consume only cooked oysters.

Oyster stocks are currently stressed due to disease, poor water quality and habitat loss.  The North Carolina Division of Marine Fisheries (DMF), however, operates a shellfish rehabilitation program to produce more oysters for both commercial and recreational fishermen.
To learn more about this program, go to http://www.ncfisheries.net/habitat/shellrehb2.htm

Contributed by Barry Nash

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Ask most fish lovers to name a favorite species, and chances are that grouper will be on the list. There are a number of grouper, including red and gag. The recipe we’re using here can be used for any grouper species.

Grouper has white meat with a mild, unique flavor. It has large, firm, moist flakes.

Like most fish, grouper is a healthy choice. An average 3 ½ ounce serving has 92 calories and is extra lean with only 1 gram of fat. It contains more than 19 grams of protein and only 37 mg of cholesterol.

Grouper is versatile and is excellent for soups and chowders. Later in the season we’ll offer an example in a Mediterranean stew.

Here is another easy-to-prepare, delicious, good-for-you recipe.

1 ½ pound grouper fillet, cut into serving size pieces
3 tablespoons margarine or butter, melted
½ teaspoon salt
¼ teaspoon freshly ground white pepper
½ teaspoon minced garlic
1/3 cup finely chopped fresh cilantro
½ cup finely chopped pecans

In small bowl, combine margarine, salt, pepper, garlic and cilantro. Brush over fish.

Sprinkle pecans over fish, pressing lightly.

Place in lightly greased baking dish and bake at 425 F until fish flakes easily with a fork, about 10 to 15 minutes. Serves 6.

Contributed by Joyce Taylor