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the king is back – 15 min easy bake recipe

We have had such a healthy and thriving King Salmon season this year! The season will continue on until late fall, and if you’re looking for an easy, tasty meal for your family, check out this recipe for a delicious King Salmon bake that’s one of our favorite go-to’s!

This is a great recipe that takes less than 15 minutes to make from start to finish, and only requires a handful of ingredients – your king salmon, seasoning like salt and pepper, garlic if it suits, and your favorite oil. We recommend around 1/2 lb serving per person, so arrange your salmon portions accordingly for baking.

Preparation and Baking: 

To help with even cooking, let your fresh salmon fillets rest on the counter for about 15 minutes, then blot dry.

Set the oven to 450*F as you prep the fillets.

Put the salmon fillets skin side down on a foil covered baking sheet, brush all sides with oil (except skin), season with salt, pepper, and dry herbs.

Bake at 450*F for around 4-6 minutes per half inch of thickness. The simple fork-test method works as well to check for flakiness and opaque flesh.

Once baked, remove from oven, transfer to a clean serving plate, squeeze a bit of lemon and dress with other fresh herbs over the top and… voilá! An easy delicious meal for the family to enjoy!


by the light of the yellow(tail) moon

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It’s wild. It’s Californian. It evokes thoughts of melodic crooning by piano while being fed delicate pink sashimi slices in the yellow moon light. (No? Not for you? Never mind.)

Anyways, yup – we’re talking yellowtail here folks. Wild California yellowtail, to be exact. You don’t actually think H&H would square you up with any of that farm raised shizzz do you? Much of the yellowtail you find these days (as in Hamachi at a sushi bar) is farmed…but that’s another post. Not to say feasting on big ol Hamachi Sunrise isn’t among my favorite things to do in this world, but… I digress.

Our yellowtail is caught by hook and line in Baja, CA and flown to us within 48 hours in pristine condition. We are lucky to get the extreme hook up on the yellowtail most years in our own home – it is one of the main fish the hubby-type guy likes to sport spearfish for. Hans heads just off the coast of southern CA to the Cortez banks several times a year and we eat it ’til we can eat it no longer. Here’s a picture of a trophy yellowtail he shot last year..

Sierra Exif JPEG

Yellowtail is also known as Cali Jacks, not to be confused with Yellowfin tuna. It is not a tuna, it is part of the Jack family. Compared to the Hamachi you will find at sushi bars, wild yellowtail is a bit darker with a slightly grainier texture. It is suuuuuuper delicious in flavor and super hearty – it stands up to grilling and most roasting techniques very well. It’s got a nice high fat content – think salmon-esque. I actually often tell my customers that if they have favorite way of cooking salmon they can do the yellowtail just the same. These good fats make it nice and healthy and keep it m-m-m-moist. It has a similar diet to salmon which must attribute to the texture similarities – they are carnivorous and feed on a variety of fish such as mackerel, sardines, anchovies, squid, crab, and smelt.

Let’s get RAW. Yes, I said eat it raw. So good and perfectly safe to do so. I am linking a couple incredible-looking sashimi prep recipes as well as a spicy sushi roll recipe because it’s just so good this way. Steer clear of the darker meat close to the skin for eating raw though as it tends to be a bit stronger. I pass that part onto my spoiled kitties. They love. Purrr for days.

Sustainability: The MBA Seafood Watch calls California yellowtail a “Good Alternative” thanks to an overall steady population size, moderate habitat impacts and moderately effective management. There are many fish named yellowtail around the world and numerous market names. Be sure to ask where your yellowtail comes from to ensure you are eating sustainably – wild is key. And of course, we highly suggest keepin’ it local – obvi.

Let’s get cookin’: Yellowtail is a super versatile fish. As I said, it can be served raw or cooked similarly to salmon. It’s great lightly seared, marinated then roasted, grilled, or braised. It can also be simply seasoned with salt for grilling. Salt and high heat bring out the sweet, delicate flavor. Dang. I’m hungry.

As always I try to compile my favorite recipes showcasing various cooking techniques and I hope you know by now no recipe will make it on my blog unless it’s healthy. Sometimes it’s just so hard for me to narrow them down to a few – they are just all lookin’ too good today. Hopefully you may enjoy or simply be inspired by one of these recipes…

Fresh Yellowtail Fillet with Lime and Ginger

Yellowtail Sashimi

Pan-Grilled Yellowtail with Soba Noodle Salad (meh, skip the noodles —> sub broccoli)

Braaied Lemon Pepper Yellowtail

Spicy Yellowtail Roll Recipe (as promised) (maybe not the healthiest – free pass here)

Yellowtail Teriyaki

Yellowtail Fish Curry

Don’t be shy…I love it when you show off your skillz. Post for all the world to see here on our Facebook page or keep it between you and me if you prefer by emailing me at Pretty please?

With fishy love from your very own fish mongeress…<3 ENJOY!

big shrimpin’

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“Anyway, like I was sayin’, shrimp is the fruit of the sea. You can barbecue it, boil it, broil it, bake it, sauté it. Dey’s uh, shrimp-kabobs, shrimp creole, shrimp gumbo. Pan fried, deep fried, stir-fried. There’s pineapple shrimp, lemon shrimp, coconut shrimp, pepper shrimp, shrimp soup, shrimp stew, shrimp salad, shrimp and potatoes, shrimp burger, shrimp sandwich. That- that’s about it.” – Bubba

Bubba puts it best…. there’s a whole lot that can be done with shrimp. At H&H, despite numerous customer requests, we spent years not offering ay kinds of shrimp due to sustainability concerns. Thanks to a boatload of research and new regulations for shrimp trawl nets and shrimp trawler net modifications we found a product that we feel happy to put our name on.

What we offer are previously-frozen WILD Gulf white shrimp. There are technically no prawns in the Gulf of Mexico although many tend to call these prawns due to their large size. They are U-15s, meaning approximately 15 pieces  to a pound. The environmental impact can vary greatly, depending on the type of bottom being fished. The use of teds (Turtle extruder devices) and birds (bycatch reduction devices) has helped mitigate bycatch. There are two different management bodies that govern two fisheries; one for the Atlantic and one for the Gulf of Mexico, each setting distinct seasons and regulations. White shrimp have not been classified as being overfished for more than 40 years.

According to Fishwatch, Although our shrimp fisheries are among the largest and highest valued in the United States, farm-raised imports make up the majority of our shrimp supply. In fact, shrimp imports make up nearly 30 percent of all seafood we import (in value). We mainly import shrimp from Southeast Asian countries, followed by Ecuador and Mexico. The commercial shrimp fishery is one of the most economically important fisheries in the southeast. The 2010 commercial harvest of white shrimp was worth over $200 million! Fishwatch has an incredible website, check it out here.

So, on to my favorite part, nutrition. Shrimp is low in saturated fat and is a very good source of protein, selenium, and vitamin B12. One serving (approx 100g) has only 106 calories and a hefty 20g of protein! Whites are sweet and slightly more tender, and their shells are somewhat softer and easier to peel than other shrimp. Large white shrimp don’t develop the slight iodine taste of other large shrimp. Best part, in my opinion, about the wild shrimp is that nice salty flavor they have – taste the ocean, not the farm.

Cooking Methods: grill, sauté, poach, boil, fry, broil … the possibilities are endless.

Our shrimp will need to be peeled. You can do this before you cook or after, it’s really a matter of preference. Hans likes to cook them with the shell on for more flavor.

Trying to narrow down my favorite shrimp recipes is not an easy task. Whether it’s your thing or not, I keep my blog recipes Paleo because promoting fitness, healthy eating, and a healthy lifestyle is a hobby of mine. And it’s my blog, so I can. 😉 If you want to bread or fry your shrimp there are tons of recipes out there you can find with a simple Google search. Want your mouth to water over how good healthy eating can be? Click here. Yowza.

Below I’ve collected a few recipes to point out for various reasons. Grilled Garlic-Lime Shrimp (cause it’s warm outside! whoo!), Shrimp Ceviche (cause I just spent the winter in Mexico), Curry Shrimp Skewers (cause I love curry and think skewering these shrimp is the WAY TO GO), Easy Garlic and Lemon Shrimp (well, cause…it’s easy), and lastly Sriracha-Buttered Shrimp (cause I could bathe in the stuff. Sriracha, that is. AKA Rooster Sauce. Bam!)

Of course I love learning new recipes so if you got one you wanna share with me or the world please do it here on our facebook page. Wow me with your kitchen skillz, please! I love it. Even a simple show-off photo will do – after all, isn’t that what the ol FB is all about? Ha. Oh and PS – because these shrimp are previously frozen means two things: 1.) they won’t re-freeze well so eat em within 4 days(ish) 2.) we carry them all the time! Find them at our Farmers’ Markets weekly year-round just about always!

Thanks! Enjoy your shrimp. We be big shrimpin now.

Grilled Garlic-Lime Shrimp

Shrimp Ceviche

Curry Shrimp Skewers

Easy Garlic and Lemon Shrimp

Sriracha-Buttered Shrimp

sanddabs – the littlest flounder

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Sanddab: Even the name sounds cute. Dabs are the typically the smallest flatfish we eat, and there are variants of these little flounders all over the world. While few people eat them in the Atlantic, over on our Pacific Coast sanddabs are a regional delicacy and show up frequently during our summer-fall months here in the Monterey Bay. Whole sanddabs are generally less than a pound -sometimes smaller than a half-pound- and are an abundant on the sandy bottoms along the coast. They eat crustaceans and mollusks which gives them that oh-so-special sweet, soft texture that is uncommonly moist and mild. The fishery in California is sustainable, most watchdog groups list sanddabs as a “good” choice when caught by trawling. Scottish Seine is another fishing method used that  is considered to be the  most gentle on the environment, and also extremely well suited for capturing these fragile, prized fish. Frying or sautéing are the most common cooking methods for dabs. You could also smoke them (although sand dabs are lean), bake, broil or oven-fry them.  Dabs are best if you eat them within a day or two of catching them…it’s just the nature of sanddab fillets – they don’t keep too long. Don’t worry about the skin and bones…they are both so little and fine you can eat them although there shouldn’t be many bones since we have fillet them for you.  Most sanddabs you’ll find for sale are still whole, H&H hooks you up with a nice fillet job. It’s not easy…filleting those little dabs are a labor of love.   

Although I really try to keep my CSS recipe selections on the lighter side, sanddabs truly are just sooo yummy pan fried.  Our favorite way to prepare them is to mix a little salt and pepper into some flour, give them a nice dredge in that, and cook them in an olive oil/butter combination.  Then we top them with either a squeeze of lemon juice & capers or that yogurt tartar sauce recipe I’ve given you before: plain yogurt, relish (or capers), and mustard.  Many of our customers put cook them and make them into a sanddab sandwich! Here’s a few basic recipes:

California Sanddabs

1 lbs sanddab fillets
1 egg
, beaten
1 -2 cup Panko or 1 -2 cup dried breadcrumbs
salt & pepper
butter (for frying)
lemon wedge

Dip the sand dabs into the beaten egg; season with salt & pepper, roll in Panko or bread crumbs. Heat a large skillet, add butter and fry until golden brown and crisp. Serve with lemon wedges or your favorite tartar sauce.
Adapted by hr from Coastal Living, November 2005

Broiled Sanddabs

1 lb sanddab fillets
2 Tbsp. butter (optional)
Salt & Pepper to taste

Preheat broiler and set a cooking rack 3 – 4 inches below the broiler. Rinse sand dab filets and pat them dry. Place them, skin-side-down, on a baking sheet. Dot filets with butter and/or just sprinkle with S&P. Place baking sheet under the broiler and cook until fish flakes easily and starts to brown on top, about 4 minutes. Serve hot.

Sanddabs with Grilled Corn and Tomato Salad

1 Tbsp. Unsalted Butter, melted
A Dash of Tabasco Sauce
2 Tbsp. Fresh Basil, finely chopped
1 tsp. Fine Sea Salt
1/2 tsp. Black Pepper, freshly ground
2-3 Ears White or Yellow Corn, husks & silks removed
Extra-Virgin Olive Oil, for brushing, plus 1/4 C.
2 Tbsp. Fresh Lime Juice
 2 Tbsp. Fresh Chives, finely snipped
1 Bunch Watercress, tough stems removed or Sunflower Sprouts (our favorite!)
 3 C. Cherry Tomatoes, halved lengthwise

In a small bowl, whisk together the melted butter, Tabasco, basil, 1/2 tsp. salt, and 1/4 tsp. pepper. Place sheet of foil (each 15”-long) on the counter and place ear of corn on each sheet. Brush corn with butter mixture and wrap up in the foil. Meanwhile, prepare the grill (medium heat). Grill the corn packages for 10 minutes, turning occasionally with tongs. Unwrap the corn and grill the ears directly on the rack for another 5-10 minutes (until nicely charred – not blackened). When corn is cool enough to handle, place each ear over a large serving bowl and cut off the kernels from the cob. Add the lime juice, 1/4 C. olive oil, chives, remaining 1/2 tsp. salt, and remaining 1/4 tsp. pepper in the bowl with the corn and toss to combine. Add the watercress (or sprouts) and cherry tomatoes; toss gently. Serve immediately topped with fried or broiled sanddabs.

love at first albacore

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Well I know I may seem like an odd, overly-sentimental, fish-loving woman sometimes, but I have to say it… local albacore has a special place in my heart. One of the first dates Hans and I ever went on was albacore fishing… naturally, the man had to see if I could fish before he made any serious commitments. Hahaha. Lucky for me we nailed the albacore that day…12 years later we still love fishing together!
Here’s a photo from that very day, the official first H&H fishing trip.

And if you ever get the chance to do some local fishing, you gotta try for the albacore. Not only is it a delicious fish to eat, it is one of the most fun fish to catch. They are among the fastest swimmers in our ocean and this leads to a super thrilling catch if you can get one on the line. Locally, we really only see the albacore in the fall when the currents of warm water get close to our coast – around 60˚ on the outside. It doesn’t happen every year but when it does there is a frenzy of fishermen out there. Generally it’s quite a bit of a boat trip – 40-50 miles out but this year fishermen are reporting them as close as 15-20 miles. Local albacore don’t stick around for long so when you hear the buzz mid to late summer/early fall go for it! Monterey Bay albacore is a delectable culinary treasure and is a fun way to impress your date wether catching it or cooking it.

Cooking albacore is really pretty straightforward. Our local albacore is buttery in flavor, with firm texture. Because albacore has a tendency to dry out quickly, it should be cooked just until it becomes firm to the touch. Some like to sear it and leave the center pink, while others take it just slightly beyond that. If you prefer to cook it more on the thorough side, a nice marinade or poach works well. OR – don’t cook it at all! Our albacore tuna is sashimi grade! If you find a bit of the dark blood meat just trim that off. We use albacore tuna to make our the Poké we sell weekly at our Farmers’ Markets. Year-round it comes from HI if not caught locally. I am of course posting Hans’ original recipe below but there are many variations of Poké. Maybe you will create your own original recipe?! Here is our daughter Dahlia helping us prepare poké in our commercial kitchen.

Simple generic cooking methods:

~Broil: Turn broiler to high. Place Albacore in broiler for 8-12 minutes.
~BBQ: When charcoals are ready, place Albacore steaks on the grill. Place cover on bbq. For Medium-Rare bbq for 3 1/2 minutes on each side. For Medium Albacore steaks bbq for 4 1/2 minutes on each side. Do not over cook. Albacore steaks can be placed on aluminum foil instead of directly on the grill.
~ Sauté: Lightly coat pan with cooking spray, vegetable oil, or olive oil. Place on Medium-High heat. When hot place Albacore in pan. For Medium-Rare cook for 3 1/2 minutes on each side. For Medium cook for 4 1/2 minutes on each side.
~Bake: Pre-heat oven to 375 degrees. Place Albacore in a small pan of half water half white wine or another liquid, juice works well, sake too. Bake for 15-18 minutes.

Below is a collection of healthy recipes I enjoy for the Albacore – it’s all good if you want to bread and deep fry it…but you won’t find that on any blog of mine (wink wink)…

Tuna with Tomato-Caper Sauce

1 lb albacore
Salt and pepper
1 tablespoon olive oil
1 onion (8 oz.), peeled, halved lengthwise, and thinly sliced
1 can (14 1/2 oz.) crushed tomatoes in purée
1/2 cup dry red wine
3 tablespoons balsamic vinegar
1 tablespoon drained capers
1 teaspoon dried oregano

Rinse tuna steaks and pat dry. Sprinkle lightly all over with salt and pepper. Pour oil into a 10- to 12-inch nonstick frying pan over high heat. When hot, add onion and stir frequently until limp, about 5 minutes.  Push onion to side of pan and add tuna steaks. Cook, turning once, just until browned on both sides, 3 to 4 minutes total. Stir in crushed tomatoes, wine, vinegar, capers, and oregano.  Reduce heat to maintain a simmer, cover, and cook until tuna is no longer pink in the center (cut to test), about 15 minutes. Transfer tuna to plates and top equally with sauce.
adapted by hr from Sunset  Dec 2004

Seared Tuna with Japanese Salsa

1 lb albacore
1 teaspoon minced or pressed garlic
Salt and pepper
2 teaspoons vegetable oil
1/4 cup sake
2 tablespoons soy sauce
3/4 cup finely chopped tomatoes
2 tablespoons finely chopped green onion
1 tablespoon chopped fresh cilantro
1 tablespoon lemon juice
6 to 8 slices peeled avocado (3 to 4 oz. total)

Rinse tuna; pat dry. Spread garlic on both sides of steaks; sprinkle with salt and pepper. Pour oil into an 8- to 10-inch nonstick frying pan over medium-high heat. When hot, add tuna. Cook, turning once, until lightly browned on both sides, about 1 minute per side. Pour sake and 1 tablespoon soy sauce around steaks; remove from heat. Let cool, turning fish often.  Meanwhile, in a small bowl, mix tomatoes, green onion, cilantro, lemon juice, and remaining tablespoon soy sauce. Lift tuna from sake mixture, reserving juices. Cut fish across the grain into 1/4-inch-thick slices and lay on plates. Garnish with the salsa and avocado slices. If desired, spoon pan juices equally over tuna (otherwise discard).
adapted by hr from Sunset June, 2003

Albacore Tuna with Cucumber, Orange and Mint Relish

1 lb albacore
3/8 teaspoon chile powder (preferably ancho), plus extra for sprinkling
Coarse kosher salt and freshly ground pepper
1 orange
1-2 Persian cucumbers, cut into 1/2-inch cubes (about 1 1/2 cups)
1 cup 1/2-inch cubes radishes (about 1/2 bunch)
3 tablespoons minced red onion
2 tablespoons minced fresh mint
2 teaspoons fresh lime juice
1 tablespoon olive oil

Sprinkle the tuna on both sides with a light dusting of chile powder, salt and pepper. Finely grate the zest from the oranges and press into the tuna; save the oranges for the relish. Let the tuna marinate while preparing the relish. Cut the white pith from the oranges. Cut the oranges in half, then cut crosswise into 1/2-inch thick slices. Cut enough of the orange slices into 1/2-inch cubes to measure 3/4 cup and place in a medium bowl. Add the cucumbers, radishes, onion, mint and lime juice, and 3/8 teaspoon chile powder to the oranges and toss to mix. Season to taste with salt and pepper. Heat the oil in a large nonstick skillet over medium-high heat until almost smoking. Add the fish and cook as desired, 1 1/2 to 2 minutes on each side for medium rare. (The fish will give slightly when pressed and will appear pink in the center when cut with a small sharp knife.) Transfer to 2 warmed plates and serve with the relish.
adapted by hr from Kristine Kidd, Monterey Bay Aquarium Food Editor

Grilled Tuna with Mediterranean Sauce

1/4 cup olive oil
1 large yellow onion, thinly sliced
1 (14.5-ounce) can diced tomatoes, undrained
1/2 cup pitted green olives, such as Picholine
1/2 cup pitted black olives, such as kalamata or oil-cured
1 tablespoon fresh thyme leaves
1/2 teaspoon salt
1 lb albacore
Salt and freshly ground black pepper

Preheat grill to medium-high heat (350° to 400°).  Heat olive oil in a large skillet over medium heat. Add onion, and cook, stirring occasionally, 5 to 7 minutes or until tender and lightly browned. Add tomatoes and olives, and cook, stirring, 3 to 4 minutes or until mixture is well blended and tomato juice has reduced slightly. Remove from heat, and stir in thyme and 1/2 teaspoon salt. Sprinkle tuna steaks with salt and pepper. Grill on greased grill racks 2 minutes on each side or until desired degree of doneness. Transfer tuna steaks to individual plates, and top evenly with tomato-olive mixture.
adapted by hr from Coastal Living April, 2012

Albacore Tuna Kabobs with Sicilian Salsa

1  lbs Albacore tuna, cut into 2” x 2” cubes
1 lemon, halved lengthwise and thinly sliced
12 bay leaves, soaked in cold water for 30 minutes.
3-4 skewers (if wooden, soak in water for 30 minutes)
Sicilian salsa (see recipe below)

Light a charcoal fire. Skewer tuna, lemon and bay leaves, alternating on skewers. When the coals are white, grill tuna until medium, just slightly rare in the center. Place on plates and ladle sauce over. Serve immediately.

Sicilian Salsa

4 Tbs extra virgin olive oil
3 Tbs lemon juice, freshly squeezed
1 tsp fresh thyme leaves
2 Tbs chopped parsley
salt and freshly ground pepper to taste

Place all ingredients in a blender and blend until smooth and creamy. This can be refrigerated but must be brought to room temperature before serving.
adapted by hr from Oct, 2010

Hans’ Original Tuna Poke (sold weekly at the H&H booth!)
Poke (English pronunciation: /poʊˈkeɪ/) is a raw fish salad served as an appetizer in Hawaiian cuisine. Pokē is the Hawaiian verb for “section” or “to slice or cut”. (-Wikipedia)

1 lb albacore, cut into small cubes
1/4 cup toasted sesame oil
1/4 cup soy sauce
1 bunch green onions, roughly chopped
1 bunch cilantro leaves, chopped
2 tablespoons toasted sesame seeds
2 tablespoons fresh ginger, finely chopped
1 teaspoon red chili pepper flakes
1 teaspoon sugar

Gently combine ingredients into one bowl.  The tuna will be delicate so this salad needs to be mixed with care.  The soy sauce, which adds salt, can be adjusted to taste as well as the chili pepper flakes which add heat.
-may substitute Albacore with sashimi-grade Ahi or Yellowtail (Hamachi)
-enjoy this salad topped with chopped roasted macadamia nuts.

Enjoy the albacore. I hope that you may develop a special place in your heart for this fish as well. XOX ~Heidi

cal white seabass, with love

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Oh California White Seabass, we love it so we even named our son Sebastian (aka Seabass) Cal after it.  As Californians, we are so lucky to have abundant stocks of it right here in our waters, especially after facing near extinction from overfishing in the 1960s – 1980s.  Now with stocks up it is back on the MBA ‘Best Choice’ of sustainability list.  And thank goodness, because it is SO GOOD!  Personally, it is our favorite sashimi fish!  Many people are unaware of this, but it is delicious raw, we love laying it in a bath of soy sauce and Sriracha (rooster sauce).  It also makes an excellent poké.  Aside from enjoying it raw, its firm flesh makes it one of the best grilling fish around.  Even kabobs are fantastic with the White Seabass.  Do not confuse it with Chilean Seabass which is absolutely not sustainable and an entirely different fish.  Usually when you find seabass in a restaurant it will be Chilean which we stay away from. Our local Black Cod is an excellent substitute as it shares  the same buttery texture & flavor so many people love in the Chilean Seabass but is super sustainable.

Seabass is very versatile to cook and does well with simply salt/pepper over the grill or under the broiler.  It is on the drier side so marinades are nice or even just a coating of olive oil before grilling.  I almost always cook it plainly then make some sort of sauce to put on it after, our kids love it that way.  We love it with our spin on a traditional tartar sauce that is so simple; we just mix nonfat plain greek yogurt with relish (or capers) and mustard.  Everyone loves it and it is much lighter than a traditional mayo-based tartar not to mention the plain yogurt gives it a nice tang.  We highly suggest this.  Below are a few other recipes that hopefully bring you inspiration should you need it… Enjoy!

Pan-roasted Sea Bass with Citrus-Heirloom Tomato Vinaigrette

1 cup seeded and chopped heirloom tomatoes
1/4 cup red wine vinegar
1 tablespoon chopped fresh Italian parsley
1 teaspoon chopped fresh thyme
1 1/2 tablespoons grated lemon rind
1 tablespoon fresh lemon juice
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
1/3 cup extra-virgin olive oil or coconut oil (melted)
1 lb sea bass fillets, with skin
Freshly ground black pepper
1 teaspoon olive oil

Combine tomatoes and vinegar in a saucepan over medium heat; cook 3 about minutes. Stir in parsley and next 6 ingredients. Set aside. Score fish skin diagonally two or three times (to prevent curling), and sprinkle with salt and pepper. Sear fillets, skin-side down, in 1 teaspoon oil in a cast iron skillet over medium-high heat about 2 minutes. Press fillets flat with a metal spatula to prevent curling. Transfer skillet to oven, and bake at 450° for 5 minutes or until fish flakes with a fork.  Serve fillets skin-side up. Spoon sauce over fillets.
adapted by hr from Coastal Living Dec 2007

Spicy Soy-Ginger Grilled Striped Bass with Asparagus

2 tablespoons reduced-sodium soy sauce
2 tablespoons lemon juice, divided
1 1/2 teaspoons sugar (optional! I leave this out and the recipe is still fantastic.)
1 1/2 teaspoons minced fresh ginger
1 1/2 teaspoons powdered ginger
1/2 teaspoon red pepper flakes
1/4 cup olive oil
1 bunch (about 1 lb.) asparagus, trimmed
1 lb seabass
Kosher salt
Freshly ground black pepper
1 tablespoon extra-virgin olive oil or coconut oil (melted)

 In a blender, combine soy sauce, 1 tbsp. lemon juice, the sugar if you’re adding it, fresh and powdered ginger, and red pepper flakes and blend. With the machine running, slowly pour in oil and continue blending until emulsified, about 30 seconds. Spread asparagus on a rimmed pan, pour half the marinade over it, and toss to coat. Reserve remaining marinade. Prepare a gas or charcoal grill for direct high-heat grilling (450° to 550°; you can hold your hand 5 in. above cooking grate only 2 to 4 seconds). Season on both sides with salt and pepper and drizzle with oil and the remaining lemon juice. When grill is ready, lightly oil the cooking grate and put fish on grate skin side down. Grill 3 minutes, then turn and continue grilling until fish is no longer translucent inside (cut to test), 2 to 3 minutes longer. Transfer to a clean plate and tent with foil to keep warm. Grill asparagus spears, turning once or twice, until tender and browned, about 5 to 6 minutes. Use a spoon to drizzle with some of the reserved marinade.
adapted by hr from Sunset April 2009

Grilled or Broiled Seabass with Miso-Mustard Sauce
An easy dish that uses some traditional Japanese ingredients, including miso. Made from fermented soybeans, miso paste comes in various shades, with the darker ones being stronger in flavor. This recipe calls for white miso (also called shiro-miso), which is sweeter and more delicate.

2 teaspoons water
1 teaspoon prepared Chinese-style hot mustard or Dijon mustard
1/3 cup white miso (fermented soybean paste)
3 tablespoons rice vinegar
2 tablespoons mirin (sweet Japanese rice wine)**
1 teaspoon soy sauce
1 pound seabass fillet
8 green onions, trimmed
Toasted sesame seeds

Whisk water and mustard in small bowl until smooth. Combine miso, vinegar, mirin, and soy sauce in small saucepan. Stir over medium heat until smooth, about 3 minutes. Whisk in mustard mixture. Prepare barbecue or broiler. Brush fish and green onions with oil. Sprinkle both with salt and pepper. Grill fish until opaque in center, about 4 minutes per side. Grill onions until beginning to brown, about 3 minutes per side. Transfer fish and onions to 2 plates. Spread sauce atop fish. Sprinkle sesame seeds over sauce and serve.
adapted by hr from Bon Appétit, July 2001
Pan Sautéed Mediterranean Seabass

1 pound seabass fillet
5 whole fresh vine ripe tomatoes
3 garlic cloves
4 ounces feta cheese
2 ounces dry white wine
1 lemon, juice of
1 tablespoon dried oregano
5 tablespoons extra virgin olive oil
2 tablespoons chopped fresh basil
salt & pepper

Salt & Pepper the fish. Heat a sauté pan, add olive oil. Put fish in pan, presentation side down. Cook until golden on one side, then turn over. Add tomatoes, garlic, oregano, fresh basil, 2 oz.feta cheese, white wine and the juice of one lemon. Finish in 400 degree oven for 12-15 minutes. Take the fish out and finish with a splash of wine and the remaining feta cheese.
adapted by hr from  July, 2006

Our boy Josh – part of the H&H fishermen crew – landing your seabass.

grilling a whole salmon

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It’s the time of year when we are receiving order after order of whole salmon…  If you need some guidance on how to cook the thing for beautiful presentation, here ya go. If you don’t get it just right you could end up with a mess of mangled salmon all over your grill. Use care… read on…

Grilling a Whole Salmon

One (6 – 8 lb) whole   salmon, gutted and scaled
Sea salt
3 lemons, thinly sliced
1 small bunch of fresh dill and/or other herbs such as rosemary, thyme, or marjoram, chopped coarsely

Prepare the fish by making several deep diagonal incisions with a sharp knife, 1 to 2 in apart, in each side of the fish. Cut down almost to the spine. This helps the salmon cook more quickly and evenly.

Rub some sea salt into the skin. Sprinkle more sea salt and the chopped herbs inside the cavity of the fish, and stuff it with the slices of one lemon. Brush or spray the fish lightly with olive oil.

Here’s the key… SEASON YOUR GRATE. It takes starting with a clean grill, and oil, oil, and more oil. First, clean the grate until it’s as good as new. Use a towel or folded paper towel, dunk it in oil, and heavily coat your grate until shiny. Spray, towel, brush. Spray, towel, AND brush – whatever…just get it on there nice and thick. Now you’re ready to grill.

Lay the remaining lemon slices (or substitute any citrus) on the hot grill immediately before placing the fish on. The citrus slices also help prevent the fish from sticking to the grill. They will mostly burn away during the time the fish cooks, and impart a mild flavor to the fish.

Close the lid on the grill and let it cook for about 25 minutes. Check progress regularly and turn down the heat if the skin of the fish is getting charred. The flesh of the fish becomes a pale pink when cooked. Look at the flesh in the cuts to judge how well it is baked, and remove the fish from the grill before it is cooked all the way to the spine. The fish will continue to cook a while after being removed from the heat.

Lift the fish from the grill with a couple of spatulas, scooping underneath the lemon slices, and place on a platter. Garnish with some dill sprigs and lemon slices.

The portions of fish between the diagonal cuts should lift easily off the bone and be about one serving. When one side is served, you can usually lift off head and spine and serve the other half without having to turn the fish.

Check out this amazing article from the SF Gate… this is a MUST READ if you are about to attempt this whole fish grilling for the first time. You will also find a recipe for Green Herb Salsa, Green Curry Sauce, and a Seafood BBQ Sauce.

Big Fish
Yes, you can grill a whole salmon if you stick to this step-by-step  guide

Read more:

Good Luck!

just for the halibut

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Not only is it delicious, but California Halibut is very good for you! It is low in saturated fat and sodium and is a very good source of protein (21g/per 1/2 lb serving), niacin, phosphorus, and selenium. Selenium is a trace mineral that is essential to good health, it is incorporated into proteins to make selenoproteins, which are important antioxidant enzymes. The antioxidant properties of selenoproteins help prevent cellular damage from free radicals. Free radicals are natural by-products of oxygen metabolism that may contribute to the development of chronic diseases such as cancer and heart disease. Other selenoproteins help regulate thyroid function and play a role in the immune system.

Just for the halibut?…just for the selenium!

In terms of sustainability with halibut you really need to ASK QUESTIONS! Whether you should buy or order California halibut depends on the fishing methods used: best option is of course hook-and-line caught or even bottom trawl-caught. Try to avoid California halibut caught by gillnets, which frequently catch marine mammals and seabirds. Gillnets account for one quarter of the total California halibut catch. H&H’s halibut is always hook and line caught by our local boys. This fish we have today came to you from Matt Rockhold (Rocky) just yesterday.

Halibut is one of the most versatile fish to cook. It can be baked, broiled, fried, grilled, pan sautéed, and poached. The firm white meat of Halibut fillets and the mild flavor makes this a great fish for any recipe calling for whitefish. The main thing to remember when cooking Halibut is that it will dry out on you fast, because it contains very little oil. So if you are baking, broiling, or grilling it, make sure you have marinated it or brushed it witha little oil or butter to help retain the moisture.  If you are using a marinade choose one that will not over power the delicate flavor of Halibut. Marinades with strong acidic will breakdown the meat, making it become soft or mushy. If you’d like lemon on it, be sure to squeeze it on after you cook it, not before.

Basic cooking techniques for cooking perfect halibut-

Grilling: The low oil content will make it stick to the grill so make sure you start with a clean grill grate and make sure to oil your grate before you start cooking. Apply a generous amount of olive oil, butter or marinade to your steak or fillet. The 10 minute an inch rule applies here. So a 1 inch steak should take about 10 minutes to grill over a medium high heat. Make sure to only turn the fish one time to avoid it falling apart as it is cooking. Thinner steaks or halibut fillets could cook in around 6 minutes.
Baking: Baking halibut is probably the easiest way you will find to cook halibut. Pre-oil a casserole dish (oven safe) with cooking spray. Season your fish and apply a small amount of olive/grapeseed/coconut to the top. In a preheated 400 degree oven, bake for approximately 15 minutes. About halfway through you may want to baste with oil or marinade again to prevent dry-out.
Broiling: Preheat the broiler make sure to coat the broiler pan with some type of oil/cooking spray, also brush the halibut with some type of oil. Place the broiler pan about 3 to 4 inches away from the top and broil for about 10 minutes. We like to turn our halibut after 5 minutes and baste again.
Deep Frying: Halibut makes some great fish and chips. You can use a beer batter, or a seasoned flour mix for deep frying. Cut the halibut into small chunks, not to thin and not to thick. Deep fry at 375 until golden brown. We would also recommend that you get a thermometer for checking the oil temperature of your fry. Some fryers do not maintain the right temperature.
Pan Searing: Pan searing adds a nice crust to the outside of the Halibut. You can cook the Halibut all the way in the pan or you can partial cook it and finish it off in the oven.
For complete searing in the pan. Use a non stick skillet, heat 2 tablespoons of olive oil over a medium high heat. Add the Halibut and sear for 5 to 7 minutes. Flip the fish and add 2 tablespoons of butter, spoon the butter over the Halibut as they cook for another 5 to 7 minutes. Your time might vary depending on the thickness of the steak or fillet.
Pan searing and finish cooking in the oven. Pre heat your oven to 350 degrees. In a sauté pan that is oven safe heat 2 tablespoons of olive oil over medium high heat, sear steaks or fillets for about 3 minutes on each side. Transfer the pan to the oven and finish cooking for about another 5 to 6 minutes.

Sautéed Halibut with Shaved Fennel Salad

For Salad
1 small fennel bulb, feathery top discarded
2 tablespoon basil olive oil
1 tablespoon red wine vinegar
2 tablespoon minced shallot
1/4 teaspoon salt
1/4 teaspoon(s) freshly ground pepper
1/2 small red onion, very thinly sliced
2 cups baby spinach leaves

For Halibut
2 tablespoon basil olive oil
1 lb halibut fillet
1 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
1/2 cup dry white wine
2 teaspoon unsalted butter

Salad: Using a mandolin or V-slicer, cut fennel lengthwise into very thin slices. In a large bowl, whisk oil, vinegar, shallot, salt, and pepper. Scatter onion over dressing, then top with fennel and spinach (do not toss).
Halibut: Heat oil in a large nonstick skillet over medium-high heat until oil is hot. Season halibut with salt and pepper. Add fillets to skillet; cook until golden brown on first side, about 4 minutes. Turn fillet(s); cook 3 to 4 minutes longer, until barely opaque in center. Remove to a plate. Deglaze skillet with wine and bring to a boil. Reduce by half, then remove from heat and swirl in butter until emulsified. Spoon pan sauce over fillets. Toss fennel salad and serve with halibut.
adapted from

Halibut with Persimmon Tomato and Dill Relish

2 cups diced Persimmon tomato (about 3 medium)
3 tablespoons finely chopped red onion
1 tablespoon finely chopped seeded jalapeño pepper
1 teaspoon chopped fresh dill
2 teaspoons fresh lemon juice
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
1 pound halibut fillet
1 tablespoon extra virgin olive /grapeseed/coconut oil
Cooking spray
Dill sprigs (optional)

Prepare grill. Combine the first 5 ingredients in a medium bowl; stir in 1/4 teaspoon salt and 1/4 teaspoon freshly ground black pepper. Toss gently to coat.  Brush fish with oil; sprinkle evenly with remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper. Place fish on grill rack coated with cooking spray; grill 2 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with tomato mixture; garnish with dill sprigs, if desired.
adapted from Cooking Light Aug, 2008

Chimichurri Halibut Tacos ( <—– these are SO GOOD!)

2 cups fresh flat-leaf parsley leaves
2 tablespoons fresh oregano
3/4 teaspoon ground cumin
1/4 teaspoon ground red pepper
5 garlic cloves, crushed
1/3 cup extra-virgin olive oil
1 lb halibut fillet
1 teaspoon sea salt
1/2 teaspoon black pepper
Cooking spray
12 (6-inch) corn tortillas or cabbage leaves!

Place first 5 ingredients in a food processor; process until finely chopped. Slowly pour oil through food chute; process until smooth. Place fish in a shallow dish; rub mixture over fish. Cover and chill 2 hours (optional.)
Preheat grill to high heat. Sprinkle fish with salt and black pepper. Place fish on a grill rack coated with cooking spray, and grill for 4 minutes on each side or until desired degree of doneness. Remove from grill. Break fish into chunks. Heat tortillas according to package directions. Divide fish evenly among tortillas/cabbage shells and serve with whatever else you like in there!
adapted from Cooking Light June, 2011

Now go get your HALIBUT on and Enjoy! Thank you!!!

salmon is king

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We are pleased to finally bring you <<drumroll>> FRESH LOCAL King Salmon! They call it “King” for a reason. It is the best of the best…there are 5 different species of North Pacific native salmon (ready…GO! Can you list all 5?) King is considered the best due to its high fat content which = yummy goodness. The fat brings the health benefits, creamy texture, amazing melt-in-your-mouth flavor. (FYI – King/Chinook, Coho/Silver, Sockeye, Pink, and Chum) (pop quiz later…)

So, what’s up with the local salmon season anyways? Well, glad you asked…

As you may recall, just four years ago we saw a collapse in the salmon population which shut down California’s commercial salmon fisheries.  The season was open (if you could even call it that) briefly but with severe restrictions last year. Some say this year we may see the prized Kings perform an amazing comeback.

We’ve been approved the longest commercial salmon fishing season in eight years thanks to huge numbers of the King salmon populations from the Klamath and Sacramento rivers –  CA’s top spawning grounds. This year’s local commercial salmon fishing season began May 1 and will run through Sept. 30 with a few breaks. We’ll do what we can to get it to our farmers’ markets and CSS throughout the season whether caught by Hans or one of our local day boats.

Reportedly, there are 1.65 million adult King salmon in the ocean this year from the Klamath River near the Oregon border, nearly three times higher than any previous estimate since 1985!  Much of this has been attributed the favorable ocean conditions and the wet winters of 2009-2011. Deep, surging rivers enable more young salmon to survive during their journey to the ocean, where they then get to feast on an abundance of plankton that’s been churned to the surface by the coastal upwelling.

This all still brings no guarantees… King salmon populations are on a cycle that can (and has) fluctuate(d) by man-made problems such as pollution from agricultural runoff (as seen in the Sacramento-San Joaquin River Delta,) loss of stream and wetland habitat, and the diversion of water for farming. It has been said that we’ll see salmon suffer for as long as the political battle over California’s water rages.

The salmon fishing in Monterey Bay can be hit or miss, but most fishermen are hitting good amounts of salmon so far. The price is still high but we may see that level out a little bit…it’s always high to start due to demand and uncertain supply.

As far as health – ever try to do a Google search on “the health benefits of eating salmon?” It’s a joke. Pages go on and on. I tried to look up a little something that maybe we hadn’t all heard before but all the information out there is baffling. So let’s stick with the basics… we all know about that magic ‘ingredient’ found in salmon , fish oil that is high in Omega-3s. This fatty acid is not found in other foods. Found in fish, polyunsaturated fatty acid EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), helps the heart and clogged arteries. Salmon, in particular, is loaded with Omega-3s and the American Heart Association has recommended people eat it at least twice per week. You might also try Sardines and Black Cod to kick up the omegas in your diet.  But did you know the health benefits associated with Omega-3s found salmon provide a great source of easily digested protein? The benefits are tremendous for kids, athletes, pregnant and nursing women, and those who are recovering from illnesses. The DHA found in wild King salmon enhances the development of fetal and young brains as well as infant nervous systems.  Did you know that eating wild Salmon provides your body with at least 50% of the vitamin D your body needs in a given day? It’s no joke and the claims are backed up by the American Heart Association, U.S. Food and Drug Administration, and World Health Organization. The FDA even permits a claim to be posted on Wild Salmon labeling:  “Supportive but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease. One serving of Wild King Salmon provides 1.7 grams of EPA and DHA omega-3 fatty acids.” That’s some king stuff!

It’s hard to go wrong when cooking King salmon. The Coho salmon tends to be a bit leaner and therefore may have a tendency to dry out easier. Kings have a higher fat content which will help prevent this.

Here are some basic salmon cooking techniques:

Baking: Season salmon, then brush with butter/olive oil/grapeseed oil/coconut oil. Place in a baking pan and cook in a preheated oven at 350 degrees for approximately 10 minutes per inch of thickness. Check at the thickest point. Salmon should flake when done.
Steaming: Use a steamer or steaming basket, arrange salmon portions on rack, then pour liquid (wine, water, etc.) over fish into pan. Lightly season salmon and add spices and herbs to water. Cover and bring to a boil. Steam salmon one minute per ounce over medium heat. You can also wrap your fish portions in cheese cloth to remove them from steamer in whole pieces.
Poaching: Assemble poaching liquid of a mix of chicken broth, white wine, water, sake, etc. Add one teaspoon of bouquet garni and bring to simmer. Be sure there is enough liquid to cover fish in a skillet. Poach 6 to 7 minutes. Can serve warm with lemon dill sauce or chill in refrigerator and serve cold.
Pan Frying: The trick with frying is to allow your oil or butter to get hot before frying. This captures the oils and juices and keeps them in the salmon. Do not allow your oil to get too hot and smoke. The basics include rinsing your fish quickly or wiping with a damp cloth. Dip your fillet portions or steaks into milk, then in cracker crumbs or flour. You can season either as well. Your oil should be deep enough to cover 1/2 of the fillet or steak thickness. Fry on medium heat about 3 to 5 minutes on each side, until golden brown.
Broiling: Preheat oven and broiling pan at least 10 minutes beforehand. Brush the top of the salmon with seasonings. You can also coat it with an oil if you like but I never do. Place on broiler rack about 2 to 3 inches from heat. You do not need to turn salmon fillets while they’re broiling. Salmon is finished when thickest part separates easily with a fork. If you’ve used some kind of marinade that is browning too quickly, turn from broiler to bake and finish at about 350 degrees.

Finally, some of our tried and tested favorite healthy salmon recipes… (some old, some new, all delicious.)

Grilled Salmon and Spinach Salad (feeling inspired by this heat and all the delicious citrus fruits ripe right now)

1/4 cup fresh orange juice
2 tablespoons olive oil
2 tablespoons balsamic blend seasoned rice vinegar (such as Nakano)
1/2 teaspoon mustard (honey or spicy)
1/2 teaspoon black pepper
1 garlic clove, minced
2 tablespoons fresh lemon juice
1 lb salmon fillet
2 teaspoons black pepper
Cooking spray
6-ounces fresh spinach
4 oranges, each peeled and cut into 6 slices

Preheat the grill to medium-high heat.
To prepare vinaigrette, combine first 6 ingredients in a large bowl; stir well with a whisk.
To prepare salad, drizzle lemon juice over fillets; sprinkle with 2 teaspoons pepper. Place fillets, skin sides up, on a grill rack coated with cooking spray; grill 5 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove skin from fillets; discard (or eat! supper healthy fats in there!)
Add spinach to vinaigrette in bowl; toss well. Place spinach mixture evenly on serving plates; arrange salmon and orange slices on top of greens.
adapted from  Cooking Light July, 2009

Pan-Grilled Salmon with Red Pepper Salsa

2 teaspoons chili powder
1 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground coriander
1/4 teaspoon ground chipotle chile powder
1 lb salmon fillet
Cooking spray
1 cup prechopped red bell pepper
1/4 cup chopped tomato
2 tablespoons prechopped red onion
1 tablespoon chopped fresh cilantro
1 1/2 teaspoons fresh lime juice
1/8 teaspoon salt

To prepare salmon, heat a grill pan over medium-high heat. Combine first 5 ingredients; rub evenly over fillets. Coat pan with cooking spray. Add fillets to pan; cook 4 minutes on each side or until desired degree of doneness. While fish cooks, prepare salsa. Combine bell pepper and remaining ingredients. Serve salsa with fillet(s).
adapted from Cooking Light August, 2010

Coconut Lime Seared Salmon

1 lb salmon
lemon juice
squeeze lime juice
sea salt and pepper
4 T. organic virgin coconut oil (or olive oil) for frying
dried or fresh dill (to taste)
Coconut Lime Sauce: 1 can organic coconut milk, 1/3 c. lime juice, peel of fresh lime – grated for zest, handful organic no-sulfur shredded coconut (extra for garnish), slices of fresh lime for garnish

Prepare your coconut sauce by combining and stirring all the lime sauce ingredients in a large bowl. Once mixed, poor roughly two-thirds of the glaze and salmon in a leak proof bag and let marinate for at least 30 minutes for the flavors to meld. Coat your grill with olive oil (spray or otherwise). Grill* the salmon for 2-3 minutes per side – we like our salmon rare-medium. We usually start with the flesh side down. Once the salmon is done to your liking, remove it from the grill and drizzle over the remaining coconut lime sauce. Sprinkle the coconut flakes on top and serve hot with a wedge of fresh lime.
*To Broil – place on foil-lined baking sheet and broil for 10-15 minutes. If salmon seems to be getting to cooked on top but not inside, lower heat to 350-400 degrees and bake until finished throughout to your liking.
adapted from

Maple Grilled Salmon  (we LOVE this recipe and it works on the BBQ or under the broiler)

1/4 cup rice wine vinegar
3 tablespoons maple syrup
2 tablespoons fresh orange juice
1 lb salmon fillets
cooking spray
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper

Combine first 3 ingredients in a large zip-top plastic bag; add fish. Seal and marinate in refrigerator anywhere from 15 minutes to 3 hours. Preheat grill or grill pan to medium-high heat. Remove fish from bag, reserving the marinade. Pour marinade into a small saucepan; bring to a boil. Cook until reduced to 2 tablespoons (about 5 minutes). Place fish on grill rack or pan coated with cooking spray; grill 4 minutes on each side starting with flesh side down or until fish flakes easily when tested with a fork or until desired degree of doneness, basting occasionally with marinade. Remove fish from grill; sprinkle with salt and pepper.
adapted from Cooking Light July, 2008

Honey Soy Grilled / Broiled Salmon
Prepared Grilled or Broiled The natural richness of salmon and its high amount of Omega-3’s makes it a great choice for a healthy meal that doesn’t need much added fat. By stuffing a mixture of fresh herbs into the fillets, through a pocket, the fish is infused with bright flavors. A light glaze during the cooking process is the final touch.

1/4 cup packed cilantro leaves
2 scallions
2 teaspoons oil (olive, grapeseed, coconut – melted)
1 teaspoon grated ginger
salt and freshly ground pepper
1 lb King Salmon
2 teaspoons fresh lime juice
2 teaspoons soy sauce
2 teaspoons honey
1/4 teaspoon black sesame seeds
lime wedges, optional garnish

Grilling directions – Preheat the grill over medium-high direct heat. Oil the grill grates. Finely chop the cilantro and scallion and mix in the oil and ginger. Season with salt and pepper. Cut two 3-inch long slits through the skin lengthwise on the bottom of the salmon fillets, going about halfway into the salmon. Evenly stuff the slits with the herb mixture. Season the fish with salt and pepper. Stir together the lime juice, soy and honey until smooth. Place the salmon, skin side up, on the grill* and cook until well marked, 3 to 4 minutes. Turn the salmon and continue to cook, brushing the tops with the sauce, until the fish is cooked through, about another 3 to 4 minutes. Transfer to a serving plate and sprinkle the tops with the sesame seeds. Serve with lime wedges.
Broiling* directionsPosition an oven rack so that a baking sheet set on the rack is about 4-inches below the heat source. Preheat the broiler. Prepare the salmon as above and place the fillets, skin down, on a foil lined baking sheet coated with cooking spray. Broil, basting 3 to 4 times with the sauce, until just cooked through, about 6 to 7 minutes.
adapted from adapted from Television Food Network May 2010

Enjoy! And be sure to show it all off here… we love seeing what you’ve created.
Thank you!

we got sole

Many of our CSS veterans are Petrale Sole Professionals by now but this time of year when the local fishing gets a little more limited the Petrale Sole can generally be counted on to show up. Petrale Sole are trawled on sandy or muddy ocean bottoms with little or no lasting damage to ecosystems. They are sweet and mild in flavor with a firm, fine texture. Petrale Sole can be tricky on the grill, we recommend a quick sauté, broil, bake, or poach.

I’ve shared this recipe before but it is a good standard pan-seared recipe. Maybe try adding different herbs/spices, the cooking technique will be the same.

Pan-Seared Lemon Sole
YIELD: Makes 2 servings

1/4 cup all-purpose flour
1 lb of sole fillets
1/2 teaspoon kosher salt
4 1/2 tablespoons unsalted butter
1 lemon, ends trimmed
2 tablespoons capers, rinsed and drained

Place the flour on a plate. Season the sole with the salt and then coat it in the flour, shaking to remove any excess; set aside. Melt 1 tablespoon of the butter in a large skillet over medium heat. Slice the lemon into 12 thin circles and add them to the skillet. Cook until the lemon is lightly browned, about 2 minutes. Push the lemon to the side of the skillet and add the sole. (You may need to cook it in batches.) Cook until the sole is the same color throughout and flakes easily, about 2 minutes per side. Add the remaining butter and the capers to the skillet. Remove from heat and tilt the skillet to swirl the butter until it melts. Transfer the sole and lemon to individual plates and spoon the capers and butter over the top.

Nut Crusted Sole with Citrus Salsa

The following is a most lovely recipe from I really strive in my recipe quest to keep them light, but that is so hard to do when searching for Petrale Sole recipes plus I’m trying to find new recipes I haven’t shared before.

How good does this look?!?!

Bear in mind this recipe calls for 1 ½ lbs of sole so adjust to your need accordingly.