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       Volume I - February 20, 2009

Fish Facts
by Patty Liston

We know very few people these days who aren’t trying to live a healthier lifestyle. When we share our ideas with others, invariably the conversation will turn to fish; we know it’s supposed to be good for us, but just how safe is it these days? Below are some ideas we got from Women to Women Personal which may help us in making the right choices followed by some great recipes!

Your seafood choices make a difference

Here is some seafood shown to have relatively low mercury and/or PCB levels, along with some seafood that is usually best to avoid. Keep in mind that information on mercury contamination in seafood can change depending on the agency collecting the research. And this is by no means an exhaustive list! For more healthy seafood options and recipes, visit the Environmental Defense Fund’s page on eco-best fish.

Good seafood choices

  • Anchovies
  • Farmed arctic char
  • Atlantic mackerel
  • Catfish
  • Mussels
  • Farmed oysters
  • Wild Alaskan salmon
  • Pacific sardines (US)
  • Farmed rainbow trout

    Seafood to avoid

  • Chilean sea bass
  • Grouper
  • Farmed Atlantic salmon
  • Monkfish
  • Orange roughy
  • Swordfish (imported)
  • Bluefin & yellowfin tuna
  • Canned albacore

    * Adapted from data collected by the Environmental Defense Fund.

    Baked Trout
    From Mary Zimmerman

    1 pound trout fillets
    1 cup sour cream
    1/4 cup grated Parmesan cheese
    1 tablespoon lemon juice
    1 tablespoon finely chopped onion
    1/2 teaspoon salt

    1. Place fish in a greased shallow 3-qt. baking dish. In a small bowl, combine the sour cream, Parmesan cheese, lemon juice, onion and salt; spread over fish. Sprinkle with paprika. Bake, uncovered, at 350 degrees F for 20-25 minutes or until fish flakes easily with a fork.

      Download this recipe.

    Grilled Salmon

    2 - 6oz salmon fillet steaks
    ˝ tsp chili sauce
    juice and zest of 1 lime
    ˝ tsp clear honey
    ground black pepper
    sprigs of fresh coriander

    1. Mix together the chili sauce, honey and the juice and zest of the lime. Stir in plenty of ground black pepper.
    2. Pour over the salmon fillets and leave to marinate for 5-10 minutes.
    3. Place under a hot grill and cook for 2-3 minutes each side, depending on the thickness of the pieces of fish. They are ready when the salmon becomes opaque all the way through.
    4. Serve sprinkled with the fresh coriander on top

      Download this recipe.

    Catfish Stew

    8 ounces bacon, diced and cooked until lightly browned
    5 large potatoes, peeled and diced
    3 cans (approx. 14 ounces each) stewed tomatoes
    3 medium onions, cut in wedges
    2 quarts water
    3 pounds skinned catfish fillets, cut into 1-inch pieces
    1 can (8 ounces) tomato sauce
    1/2 teaspoon salt
    1/2 teaspoon ground black pepper

    In a stew pot or Dutch oven, combine the first 5 ingredients. Bring to a boil then cover and simmer for 2 hours. Add fish, tomato sauce, salt and pepper and simmer for 20 to 30 minutes more. Serves 8 to 10.


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