Celebrate Food Day – Add More Fish to Your Diet

Fish are low in saturated fat and contain protein, calcium, iron, zinc and many vitamins. Eating fish can contribute to a healthy heart, the prevention of diseases and a child’s proper growth. The Iowa Dept. of Public Health recommends eating two meals of fish per week.

There are many easy ways to cook fish. If you are preparing fresh fish, rinse them in cold water and pat dry. Make several shallow, diagonal cuts in the flesh of large fillets to hasten cooking time. No matter the method of cooking you choose, the most important thing to remember is not to overcook the fish.

Try these quick and easy fish recipes. Visit our From Hookin' To Cookin' website for more recipes and tips for cooking fish.

Lemon Fried Bluegill

1 cup flour

1 cup water

1 cup water

2 tsp. grated lemon peel

1 ½ lb. bluegill

¼ tsp. pepper

½ tsp. salt

Flour

oil

Blend flour, lemon peel, salt and pepper. Add water and chill 30 minutes. Heat two inches of oil in fryer to 375 degrees. Coat fish in flour and dip in batter. Fry three minutes. Drain on paper towels.

Mustard fried bluegill

1 16 oz. sour cream

1 cup mustard

Salt and pepper to taste

3 cups yellow cornmeal

Oil

Coat cleaned bluegill fillets with sour cream and mustard mixture and let stand for 20 minutes in refrigerator. Season cornmeal with salt and pepper before dredging fish in mixture. Deep fry in hot oil.

Beer battered bluegill

1 lb. bluegill fillets

1 egg

Oil

1 cup flour

¾ can of beer

Pat fish dry with paper towels. In a bowl, mix egg, flour, and beer until smooth. Let stand 15 minutes. Dip fish in batter and fry in hot oil until both sides are browned.

Fried bluegill

Bluegill fillets

Garlic salt

Pepper

Oil

Yellow cornmeal

Mix ingredients in a bag, using your own estimates according to quantity and taste. Fry in hot oil until crisp.

Fried crappie

1/3 lb. crappie fillets

2 cups pancake mix

Lemon pepper

Salt

Oil

Dip fish in water and sprinkle with salt and lemon pepper. Coat lightly with pancake mix. Fry 4-5 minutes or until fillets flake easily. Serve with cocktail sauce.

Classic fried catfish

¾ cup yellow cornmeal

2 tsp. salt

¼ cup all purpose flour

1 tsp. cayenne pepper

Vegetable oil

1 catfish fillet

¼ tsp. garlic powder

Combine cornmeal, flour, salt, cayenne pepper and garlic powder. Coat fillets with mixture, shaking off excess. Fill deep pot or 12 inch skillet half full with oil. Heat to 350 degrees. Add catfish in single layer and fry until golden brown (about 5-6 minutes depending on size). Remove and drain on paper towels.

Homemade tartar sauce

1 cup light mayonnaise

1 tbs. finely chopped parsley

1 tsp. Dijon mustard

1 tbs. chopped, drained sweet pickle

Salt & pepper to taste

1 tbs. fresh lemon juice

Optional: 1 tbs. chopped drained capers, 1 tbs. chopped drained green olives. Combine ingredients and mix well. Yield about 2/3 cup (6 servings).