Martha A. Cheves's Blog, page 43

How to Buy Fresh Fish

On an average I eat fish 3-4 times a week but have never really checked in make sure how safe my purchases of fresh fish actually are. So for those of you who love fish as much as I do, this is what I found.\

When buying fresh fish the fresher the better but how can you tell fresh from less-than-fresh?  The first thing to do is to take a deep breath.  What do you smell?  You should receive just a faint smell of the sea and nothing else.  No iodine, no ammonia, and no "fishy" overtones.  Next, look for the thermometer in the display case.  It should read 33 degrees, no more and no less.

Fresh fish is sold in a variety of forms ranging form right-from-the-water to pan-ready.  Whole fish, also called round fish, is just as complete as when it was swimming, with head, tail, gills and entrails intact.  Drawn fish is the entire fish, but it has been eviscerated, with the intestines and sometimes the gills removed.  The freshness of these two forms is easy to gauge at a glance.  Take a good look at the eyes.  They should be clear, shiny and bulging.  Dull, opaque or sunken eyes, or those with a great deal of redness, indicate fish that are over the hill or have been roughly treated. Red snapper eyes are naturally red so make sure they're also clear and bulging.  Gills should be pink or red, not brown and shaggy.  Take a sniff if you're not sure.  Any strong smell is an age giveaway.  Buy about one pound of whole fish per serving, about 3/4 pound of drawn.
Dressed fish has been scaled as well as gutted and may or may not have lost its head, tail and fins.  Its flesh should be firm, the skin shiny and moist.  Buy about 1/2 pound of dressed fish per serving.

Fillets are the two boneless (or nearly so) slabs of flesh removed from both sides of the backbone.  When they are left attached to each other, they're known as butterfly fillets.  Fillets are a little more difficult to judge for freshness.  They should be moist-looking and shiny, but only your nose knows for sure.  If think fillets look opaque instead of translucent, chances are they've been frozen and thawed.  Avoide them if you're paying high prices for fresh fish.  Allow about 1/4 pound per serving of filtered fish.

Steaks are generally cut form large, thick fish such as salmon, swordfish and tuna.  They are cross-cut form 1/2 to 1 1/2 inches thick from dressed fish and often contain small bones.  Look for the same characteristics as in fresh fillets and buy about 1/3 pound fish steak per serving.

OK, now we know how to buy fresh fish so we can all enjoy it even more.  Where did I get my information?  From a great source - Betty Crocker's Best Recipes for Fish and Shelfish.

Olive Oil Tips

I found these tips in one of my Italian cookbooks that dates 1999.  This information was good then and is still good now so I'm sharing.  These are terms you need to know when selecting olive oil.

Extra-Virgin - This is the results of the first pressing of olives, extra-virgin olive oil has the lowest acidity, as well as superior taste, color, and aroma.  It is considered the best and has a high price to match its reputation.  It's also the most delicate:  Heat breaks it down, so save it for uncooked or lightly cooked dishes.

Fino - This word actually means "fine" and this olive oil is a blend of both extra-virgin and virgin olive oils.

Virgin - This classification has a slightly higher acidity than extra-virgin, but is also a first-press oil.

Light - This olive oil should not be misinterpreted as reduced in calories or fat.  Light, here, refers to both the lighter color and fragrance achieved through a special filtration process.  Light olive oil has a higher smoke point that results form this process and makes this class of olive oil ideal for frying, baking and cooking.

Pure - Also simply called olive oil, pure olive oil is a combination of refined olive oil and virgin or extra-virgin oil.

Cold-Pressed - Olive oils that are cold-pressed are considered the finest.  The oil is extracted by pressure - no heat or chemicals are used - and thus have a naturally low level of acidity.  By law, virgin olive oils must be cold-pressed.

Smoke Point - An important characteristic of any oil, the smoke point is the stage at which heated fat begins to smoke and emit acrid odors, imparting an unpleasant flavor to foods cooked in it.  Olive oil has a relative low smoke point compared with oils like safflower or peanut, rendering the finest olive oil inferior when used for cooking at high temperatures.  For this reason, some cooks suggest having at least two olive oils in your pantry - an extra-virgin for salad dressings and floating onto soups, and a less expensive variety, such as pure or light, for sauteing and cooking at high temperatures.

Now I know why my dishes that require hot oil sometimes comes out with a strong taste.  I also know why some of my dressings don't have that delicious, delicate olive oil flavor.  I'm simply not using them correctly.

The Color of Food

For years I've heard that you should eat a rainbow of food which means that I need to eat a variety of colors.  Why?  Well, according to Redbook this is the answer to my why.
Red Fruit and Veggies:The rosy hue in the luscious produce comes from lycopoene, an anitoxidant that protects skin from sun damage and decreases the risk of heart disease and certain forms of cancer.  Red fruits and veggies are also rich in anthocyanins, powerful flavonoids that fight cancer and reduce the risk of heart attack.  Plus, they maintain memory function and keep the urinary tract healthy.
Orange and Yellow Fruit and Veggies:Fruits and veggies in this color family are all immune-boosting powerhouse, thanks to their carotenoids, which are converted to vitamin A in the body.  Vitamin A is just as important as vitamin C, if not more so, when it comes to building a healthy immune system.  You might not think of mango and butternut squash as foods that can prevent you form getting sick, but they are.  Adding sunshine-colored foods to your diet also boosts reproductive health and gives you clearer skin.
Green Fruit and Veggies:Doctors and dietitians agree that if you're looking to lose weight, you should load up on greens.  That's because every vegetable in the green spectrum is low in calories and high in fiber.  You get a lot of nutrition in a low-cal package that'll fill you up.  The chlorophyll in greens may help ward off cancer and has alkalizing benefits, helping to bring the body back to a healthy pH balance.  (Most of us are acidic, thanks to the processed foods we eat.)  Green foods also have high levels of certain phytochemicals that help break down carcinogens and strengthen bones and teeth.
White and Tan Fruit and Veggies:These fruits and veggies may look bland but they've got plenty of health benefits.  They're loaded with anthoxanthins, which have been shown to help lower cholesterol and blood pressure as well as prevent heart disease.  Many of the foods in this color group also contain allicin, which may decrease the risk of stomach cancer and inhibit tumor growth.  Plus, when it comes to white and tan produce, these foods have a lot of texture which makes them interesting to cook and eat.
Blue and Purple Fruit and Veggies:These dark beauties have hefty doses of phenolics and resveratrol, two plant nutrients that reduce the risk of cancer, stroke, and heart disease while they improve memory.  And like produce in the red color group, blue and purple fruits and veggies get cancer-fighting powers from anthocyanins, those powerful antioxidants.  While purple veggies like cabbage and eggplant might seem daunting to work into your diet, they're a lot easier to cook than you might think, and less expensive than berries.

Now I know why my plate should look like a rainbow and so do you!  

Black Bean BBQ

Leftover BBQ Pork
1-2 cans Black Beans
BBQ Sauce
Onions
Red or Green Bell Peppers
1 Tbsp. oil

Saute onions and peppers in oil until tender.  In a large sauce pan combine all ingredients and heat till hot.

Comments:  I had some leftover Boston Butt BBQ and when I spotted a couple cans of black beans in my pantry I had an idea... Black Bean BBQ.  I had enough BBQ to use 2 cans of the black beans and ended up using 1 small chopped onion and 1/2 chopped red bell pepper.  The BBQ sauce I added until I had the taste I wanted so this is a dish you make by Thinking with Your Taste Buds.  The actual dish doesn't look that appealing so I added the onion and pepper garnish.  I will say "Boy is this dish good."

Taste Wine Like a Pro

I found this information in a copy of Food and Wine and thought I just had to share it with my readers.  I've seen people on TV swirling and sniffing their wine before being served but never really knew exactly what this told them.  Now I do, I think.
According to the article - wine tasting has its own code of conduct.  Here's what you need to know about all that swirling, swishing and spitting.
Swirl & Sniff - unleash aromas by exercising your wrist:  Set the glass on a table and with your hand on the base, give it a couple of gentle whirls.  Put your nose in the glass and take a big sniff. 
Slurp Like You Mean It - don't be afraid to make noise;  Slurping sucks air into your mouth, so aromas and flavors become more detectable. 
Spit Wine Like a Champ - Practice in the shower.  Spitting is how pros taste dozens of bottles without keeling over.  Use water to boost your skills without ruining your shirts.  Try to be a laser, not a sprayer or dribbler.
75% of what you taste is based on your sense of smell - OK
Be a Wine Super-Sleuth - While tasting a wine, ask yourself these questions:
Acidity - does the wine make you pucker?  If yes, it's high in acid.
Alcohol - does the wine warm up your mouth?  It may be high in alcohol.
Body - does the wine linger on your tongue?  If so, it's full bodied.
Tannins - does the wine dry out your mouth?  It's probably high in tannins.
Aromas & Flavor -0 does the wines smell or taste remind you of a food, a flower or anything else?  Free - associate.

Now we all know what to expect when we swirl, swish and spit our wine.

Deviled Egg Carrier

I have deviled egg plates but when it comes to transporting them, they sometimes slide around and never end up looking as good as they did when I first made them.  Years ago I came up with this idea and decided to share it with everyone.  Boil your eggs and peel but when it comes time to cut them in half don't cut down the length, cut around the middle.  I scoop out my yolk and place the white in a carton slot.  After working up my yolks I simply use a spoon to fill each white.  You can even sprinkle them with salt, pepper, paprika, whatever you like while in the tray.  When ready to place on your serving plate, use a spoon to scoop them out of the carton tray.

Eating Out - Italian

Healthy Eating - Italian
Steer away from white Italian bread and cheese-laden, creamy and excessively oily dishes; and instead, go for the pasta, tomato sauces, vegetables and beans.  Many Italian restaurants offer pasta dishes in half portions.  Try combining a half portion of pasta with a soup and salad for a filling and satisfying meal.  Also, try these:
1.  Vegetable or bean-based soups like minestrone and pasta fagioli
2.  Steamed clams or mussels3.  Pasta with tomato-based sauces (like marinara, puttanesca, and arrobbiata); pasta with tomato-seafood sauces like red clam sauce.4.  Broiled or grilled chicken and fish dishes.5.  Chicken cacciatore; chicken or veal piccata and marsala (request a minimum of oil or butter be used).6.  Seafood stews like cioppino7.  Thin-crust pizza with lots of vegetable toppings and part-skim mozzarella cheese8.  Poached fruits; cappuccino made with low-fat milk.

Eating Out - Indian

Healthy Eating - Indian
This is a cuisine that offers plenty of healthy dishes.  You'll find healthful legumes, chicken, fish, vegetables, and yogurt featured on the menu.  Basmati rice is also featured in Indian cuisine, though it is usually white-basmati rice.  Curry, cumin, coriander, and other flavorful seasonings add exotic and delicious flavors.  Indian cooks use ghee (clarified butter) or vegetable oil to prepare dishes like curries, vindaloos, and rice dishes - but some chefs have a heavier hand with the fat than others so be sure to request that your food be prepared with a minimum of added fat.  When eating Indian food you might want to try these.
1.  Vegetable and dahl (lintel or bean) soups.2.  Chapati (a whole-wheat tortilla-like bread)3.  Raita (a cold side dish made of cucumbers or other vegetables with yogurt sauce)4.  Chutney (a spicy accompaniment to meals)5.  Vegetable, chicken, or seafood biryanis (basmati rice dishes)6.  Vegetable, seafood, and chicken curry dishes (avoid those made with large amounts of coconut or coconut milk)7.  Chicken or Shrimp Vindallo (in a hot and spicy tomato, onion, and curry sauce)8.  Tandoori chicken or fish (chicken marinated in yogurt and spices and baked in a clay oven)9.  Lamb or chicken kabobs
10.  Dahls (legume dishes)

Eating Out - Greek

Healthy Eating - Greek
Roasted lamb and chicken, lemon, yogurt, and herbs like oregano and rosemary are some of the better ingredients featured in this flavorful cuisine.  On the other hand, buttery filo-crusted pies, heaps of feta cheese, and pools of olive oil can blow your fat and calorie budget in a hurry.  Choose these items most often:
1.  Bean and lentil soups; avgolemono (lemon and egg) soup; vegetable soup; fish soups.2.  Shish kabobs made of roasted lamb or chicken and vegetables.
3.  Baked fish dishes such as Plaki (fish baked with tomatoes, onions, and garlic) and fish baked in grape leaves; baked chicken dishes (Ask they use a minimal amount of butter or oil in baked dishes.)4.  Gyro sandwiches made with grilled chicken or lean rotisserie meat.5.  Greek salads made with just a tablespoon or two of feta cheese and a light vinaigrette dressing6.  Fruit compotes; marinated fruits

Eating Out - French

Healthy Eating - French
This cuisine is often heavy in eggs, butter, cheese, and creamy sauces and can be difficult for people who are trying to keep fat within reasonable limits, especially if you're planning on eating the French bread.  Many French restaurants also serve some lighter Mediterranean-style items and if you know what to look for, you can actually dine quite healthy.  Try these choices to eat healthier.  Choose:
1.  Consumme and broth-based soups.
2.  Broiled, steamed, or poached seafood and poultry (Order the sauces to be served on the side.)3.  Seafood and poultry cooked en papillote (steamed in parchment paper).4.  Chicken or fish Provencal (with tomato sauce);  chicken or fish cooked with tomato-wine sauces.5.  Seafood or vegetable stews, such as bouillabaisse and ratatouille.6.  Chicken, beef, and veal stews with wine or tomato sauces.7.  Steamed vegetables, salads with vinaigrette dressing on the side.
8.  Poached fruits