Guide to Fresh Water Fish for Cooking

To be classified as a fresh water fish, a fish must spend all or most of its life in fresh water such as lakes, rivers, ponds and streams. Fresh water doesn't have the level of salinity (salt) as sea water; therefore, a fresh water fish must possess the ability to make certain adaptations to keep its body chemicals balanced. About 41 percent of all fish are of the fresh water variety. Some fish are hatched in fresh water but then migrate to the sea during adulthood. Salmon and sturgeon are two common examples. These are called anadromous fish. There are a few that do just the opposite, such as the eel.

Cooking fresh water fish is just as easy as cooking ocean fish. And many beginning cooks find it to be simpler than they initially thought. It's similar to cooking other types of meat, in terms of preparation and cooking methods. The only difference is the method used for cleaning and cutting fish if you plan to buy whole fresh water fish or catch your own.

Let's explore some popular types of fresh water fish and how they can fit into your family meal preparations.

 

Catfish

Catfish has no scales and a limited number of bones, making it a popular type of edible fish for anglers and seafood restaurants. It has whisker-like barbels extending from the mouth (hence, the name "cat" fish). Catfish has a mild taste and can be fried, poached, grilled or baked.

 

Pike

Often caught in the Great Lakes, the pike family also includes pickerel and muskellunge, with muskellunge being the largest. Pike has low fat, lean meat, but it is bony. It is best cooked as a fillet or in fish steak with bones removed. It can be prepared using any method.

 

Trout

Trout is caught worldwide, with several varieties including the brook trout, lake trout and rainbow trout. Trout meat may be pink, orange or white in color. It is flaky and tender in texture, with a rich flavor. Since trout is somewhat lean, it is best prepared using grilling, broiling, frying or baking.

 

Salmon

Salmon is a migrating fish that has become popular in many types of seafood cuisine. Its flaky, rich-flavored meat contains beneficial omega-3 fatty acids. Salmon can be served as a steak or fillet. Canned salmon can be formed into patties or used for salmon stew, salmon and eggs and other kitchen favorites. Salmon can be baked, smoked, broiled, grilled, fried, poached...you name it!

 

Grayling

Although difficult to find in the seafood market, grayling has a delightful flavor. Grayling is a small fish, weighing about a pound or less (some two pounds), and tastes best when grilled or broiled.

 

Tilapia

Tilapia generally weighs several pounds and resides in warmer waters. The meat on tilapia has a slight sweet flavor (similar to that of catfish), with firm white texture. It is readily available in most markets, and can be poached, grilled, fried, broiled, baked or steamed.

 

Whitefish

Whitefish, found in North America fresh water bodies, is similar to salmon, with a mild flavor. It has a high fat content and can be cooked by grilling, poaching, baking, broiling or frying.

 

Sturgeon

Sturgeon is a large migrating fish that can reach up to 60 pounds or more. Many people consider sturgeon's fish roe to be the real caviar! The flesh is high in fat and rich in flavor. It is usually smoked and can be purchased (when available) cut into steaks or whole.

 

Smelt

Smelt is also a migrating fish that is small and silver colored. The size ranges from 3 to 8 inches, so these are usually cooked and eaten whole. The meat is mild-flavored, rich and oily.

 

Striped Bass

Also called "rockfish," striped bass is a lean migrating fish that yields white, tender meat that is mild and sweet in flavor. It can be cooked a variety of ways (broiling, steaming, baking, etc.). Care should be taken when grilling because it tends to fall apart easily. Grilling is best when a fish basket is used.

 

Explore various recipes using these fresh water fish. Try the two fresh water fish recipes below for starters...

 

GRILLED TROUT

·         4 whole trout, cleaned

·         8 strips of bacon

·         1 lemon

·         1/4 c. brown sugar

·         1/4 c. maple syrup

·         1 medium onion, sliced

 

Slice lemon in half and slice half the lemon into slim wedges. Mix maple syrup and brown sugar together and brush inside of trout with mixture. Stuff the trout with lemon and onion slices. Brush more maple syrup mixture on outside of the fish. Lay out a large enough piece of aluminum foil to wrap the fish completely.

 

Lay a strip of bacon down and place fish on top of it, lay another strip of bacon over the top and wrap loosely in aluminum foil. Place on grill over medium low heat for 15-20 minutes until bacon is done and fish flakes. Squeeze other half of lemon over fish or garnish with wedges from other part of lemon. (You can also add other spices/seasonings to suit taste. I enjoy some cayenne in mine.)

 

SALMON APPETIZERS

·         1 large pkg Philadelphia Cream Cheese

·         1 large sweet onion, finely minced

·         1/4 tsp. garlic powder

·         1/2 tsp. onion powder

·         8 oz. smoked salmon or lox bits

Cut the onion into quarters and place into the bowl of a food processor. Process with a few pulses until it is evenly chopped but be careful not to liquefy. Break the cream cheese into 4-5 sections and add to the processor.

Add the onion powder and garlic powder and process the mixture just until the onions are finely minced. Cut smoked salmon into strips just large enough to fit on club crackers. Spread the cream cheese mixture on the cracker and cover it with a strip of salmon.

Optional: Top with a sliver of onion or a sprinkle of onion powder.

These can be made into bite-sized stuffed salmon rolls if you roll up the cream cheese mixture inside a small strip of salmon and place each one on a circular cracker.

 

 

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