June 14, 2001

Prairie Fare: The Catch of the Day

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

Don’t expect to learn how to fish from this column. I’m not sure I’ve ever baited my own hook. That was always a good job for my brother. Many of my relatives, however, are avid fishers. You might imagine the stir I created among my relatives when my wedding day coincided with the opening day of fishing. After many years, I’m sure they’re still talking about it.

Fish adds variety to the menu. An excellent source of protein, most types of fish are low in fat. If you’re catching your own, it’s a good idea to be aware of any fish consumption advisories established by your state department of health or game and fish department. Fish from lakes and rivers may contain mercury from the soil. Mercury can enter the water as a result of flooding or snow melting on the banks or shores, as well as through other sources.

Advisories are put in place to protect people from the toxic effects of consuming too much mercury. Children age 5 and younger and pregnant and nursing women are most vulnerable to mercury toxicity.

In North Dakota, for example, fish samples are collected from the main lakes and rivers and analyzed for mercury content. While no serious health issues associated with mercury have been reported in North Dakota, consumption recommendations have been set. The mercury is usually found in fillets, so skinning the fish or removing the fatty tissue will not reduce the mercury content.

In general, the larger the fish, the higher the mercury level. For safety, it’s best to release the large fish -- but first take a photograph with your whopper fish to impress your friends. Keep the smaller fish for eating because smaller fish generally have lower mercury levels.

If largemouth bass are your fish of choice, for example, remember that children and pregnant or nursing women should only consume small largemouth bass (less than 16 inches) one or two times per month. They should consume no medium or large bass. Healthy adults can safely consume small bass four or more times per month and medium or large bass two to four meals per month. For more information about North Dakota fish advisories, contact your local office of the NDSU Extension Service for a copy of a handout developed by the North Dakota Department of Health.

Fish is one of our most perishable foods, so careful handling is needed to ensure a safe and delicious product. Whether you catch your own fish or buy it at the store, temperature control is critical. Keep fish as cool as possible. Use fresh fish within two days, or wrap it carefully, label it with contents and date, and freeze it in the coldest part of the freezer. Arrange your freezer in a "first in – first out" fashion.

Thaw fish in the refrigerator or in the package under cold, running water. A pound of fish will take about one hour to thaw under water. You can also defrost fish in a microwave oven, but be careful not to overheat because a rubbery, dry product could result. Cook fish immediately after thawing in a microwave oven.

Avoid cross contamination of other foods with the juices. Wash cutting boards, utensils, counters and your hands carefully after contact with fish. If you use a marinade, save extra out as a dipping sauce or bring the leftover marinade to a rolling boil before serving.

Here’s a tasty way to prepare fresh fish – whether you caught it or not. A 4-ounce serving (1/8 of recipe) of Lemony Fish contains about 205 calories and 8 grams of fat. Serve it with a tossed green salad, blended rice, and fresh fruit and dip for a tasty summer meal.

Lemony Fish

Ingredients:
1 egg
2 tablespoons fresh lemon juice
2/3 cup cornmeal
1 teaspoon salt
1/4 teaspoon pepper
2 lb. fish fillets (walleye, northern or fish of choice)
8 lemon slices, about 1/4 inch thick
4 tablespoons butter or margarine

Procedure:
Slightly beat egg and 1 tablespoon lemon juice in shallow dish. On plate, mix together cornmeal, salt and pepper. In thicker fillets, make a slit and place 1 or 2 lemon slices inside. Dip fish in egg mixture, then in cornmeal. Melt butter and 1 tablespoon lemon juice. Over medium heat, fry fish about eight minutes on each side, adding additional butter or margarine as needed. When fish is done, it will have reached 145 F and be opaque in color and flake with a fork. Garnish with additional lemon slices if desired.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Tom Jirik, (701) 231-9629, tjirik@ndsuext.nodak.edu