fish

& tips

recipes for healthier, delicious seafood

About Food & Water Watch
Food & Water Watch is a nonprofit consumer action organization headquartered in Washington, DC that runs cutting-edge campaigns
to help ensure clean water and safe food. We work with various community outreach groups around the world to create an economically
and environmentally viable future. We advocate for safe, wholesome food produced in a humane and sustainable manner, and public
rather than private control of water resources, including oceans, rivers and groundwater. The Food & Water Watch Fish Program works
to promote clean, green, safe seafood for consumers, while helping to protect the environment and coastal communities.

Food & Water Watch California Office

1616 P St. NW, Suite 300 25 Stillman Street, Suite 200
Washington, DC 20036 San Francisco, CA 94107
tel: (202) 683-2500 tel: (415) 293-9900
fax: (202) 683-2501 fax: (415) 293-9908
info@fwwatch.org california@fwwatch.org
www.foodandwaterwatch.org
Copyright © December 2008 by Food & Water Watch. All rights reserved. Photo of cooking pot on page 23 by Zsuzsanna Kilián. This booklet can be
viewed or downloaded at www.foodandwaterwatch.org.
table of contents
Introduction.....................................................................................................4

Salads and Appetizers......................................................................................6

Main Dishes.....................................................................................................12

Glossary of Fish Lingo.....................................................................................30

Seafood Substitutions......................................................................................33

Questions to Ask at Your Seafood Market or Restaurant...............................34

Thank You........................................................................................................35

Food & Water Watch Fish Program
Director Marianne Cufone with Virginia-
based chef and guest contest judge
Joseph "Rocky" Barnette.
4 fish & tips
introduction
Consumers tell Food & Water Watch regularly that they care a lot about what
they eat and that they want to know how to choose the best seafood possible.
In response, we recently released our Smart Seafood Guide with recom-
mendations for types of seafood that are “cleaner, greener and safer,” to help
consumers choose fish that are better for them and our world.
We selected the fish for our Smart Seafood Guide based on three categories:
healthiness for people — meaning that they are most likely to have less con-
taminants, antibiotic residues and disease; healthiness for the environment
— meaning they are fished or farmed sustainably; and healthiness for local
communities — meaning that they are produced domestically. Currently, the
United States imports about 80 percent of the seafood consumed here, while
exporting about 70 percent of what is produced here. This means that fish
produced in accord with U.S. standards — including labor and safety laws,
health codes, environmental protections and more — is mostly consumed in
other countries. U.S. standards for seafood are often stronger than elsewhere
in the world, so choosing domestic seafood increases the likelihood of a bet-
ter product — and of course supports our economy. At a time when concerns
with food safety are becoming increasingly common and climate change and
overfishing are affecting the long-term health of our oceans, knowing where
seafood comes from and how it was produced is very important.
We know many people out there want to be able to eat
seafood that is good for their health, the environment and
local economies, and also enjoy their food. That’s why
we’ve made this cookbook — to provide a variety of deli-
cious ideas for cooking some of the better seafood choices.
When choosing the winning recipes, we hoped to bring
you a book of recipes that are as appealing to the palate
as they are to the conscience. We believe the following
does just that. Many thanks again to all those who sub-
mitted their creations!

Once we chose the fish for our card, we searched for – The Food & Water Watch Fish Team
recipes. We held the “Get Cookin’!” recipe contest
to see what ideas people all over the country
have for preparing sustainable seafood. We
are indebted to all the talented cooks who
shared their inspirations with us, and were
truly impressed by the originality and creativ-
ity of the many recipes we received!

Please note: We chose fish that are less likely to contain high levels of mercury or PCBs than others, but some contamination is always a
possibility — in particular, in halibut, mahi-mahi, sablefish/black cod and yellowtail snapper. Consumers concerned about exposure to mercury
or PCBs may choose to limit consumption of these fish.
These recommendations are intended as a general reference. They are not intended to provide specific medical advice, supplant any
government warnings or otherwise prevent exposure to any health hazards associated with seafood. People should always follow proper
acquisition, handling and cooking procedures of any seafood they prepare or consume.

food & water watch 5

 salads & appetizers
“Grillted” Pomegranate Shrimp Salad............................................................7

Lebanese Scallop Salad....................................................................................8

Curried Clams and Melon Salad......................................................................9

Idaho Meets the Sea!.......................................................................................10

Wild Alaskan Coho Salmon Tartare................................................................11

“Grillted” Pomegranate Shrimp Salad;

recipe on opposite page.

6 fish & tips

“grillted”* pomegranate shrimp salad *grilled & wilted

by Bev Jones
Ingredients:
1 cup 100% pomegranate juice 2 heads romaine lettuce, halved
3 tbsp balsamic vinegar, divided lengthwise with root end attached
2 tbsp sugar ¼ tsp sea salt
1 ½ lbs. U.S wild-caught shrimp, 4 scallions, thinly sliced (green &
peeled & deveined white parts)
3 tbsp extra virgin olive oil, divided 2 tbsp pomegranate arils (seeds), if
desired
2 tbsp fresh lime juice
8 wooden skewers, soaked in water
1/8 tsp red pepper flakes, or to taste
15 minutes
Bev Jones is from Brunswick, a
Directions: In shallow saucepan over medium-high heat, bring pomegranate
little town of 1,000 people in central
juice, 1 tablespoon vinegar and sugar to a boil. Cook 15 minutes, or until reduced
Missouri. Since she loves to cook
to about ¼ cup. Thread shrimp onto skewers; lay in a 9 x 13-inch baking dish. anything new and different, Bev
In small bowl, whisk together 1 tablespoon oil, lime juice and red pepper flakes; was intrigued when she had grilled
pour over shrimp. Refrigerate 10 minutes, while preheating grill to medium-high. lettuce at a restaurant, and soon
Meanwhile, in small bowl, whisk together 2 tablespoons olive oil and 2 table- began making it herself. This recipe
combines three of Bev’s all-time
spoons balsamic vinegar; drizzle over cut side of romaine halves. Grill shrimp
favorite ingredients: pomegranate,
skewers 3-4 minutes, turning once and basting with pomegranate glaze. Place
shrimp and grilled Romaine.
romaine halves on grill, cut side down, and cook just until grill marks appear
and lettuce is slightly wilted. Place romaine halves on plates, cut side up, and
sprinkle with sea salt. Top each with two shrimp skewers; sprinkle with scallions
and pomegranate arils, if desired. Serve immediately. Serves 4.
food & water watch 7

From her home in the San Fran-
cisco Bay area, Roxanne Chan
has access to all kinds of cultural
influences, as well as fresh produce
from her own garden and green-
houses. Roxanne has already won
awards for over 750 of her reci-
pes — look out, Iron Chef! “I got
interested in Lebanese flavors and
ingredients when my neighbor gave
me a jar of sumac,” she said. “With
scallops being my favorite seafood,
it was natural to try a combination
with sumac because of its citrus
component.”
8 fish & tips
lebanese scallop salad
by Roxanne Chan
Ingredients:
12 large U.S. diver-caught/day boat ¼ cup each: sliced pitted black
scallops olives, diced red onion, snipped
1 tbsp olive oil flat leaf parsley and chopped
½ tsp each ground cumin and roasted almonds
coriander ½ cup plain yogurt
1 tbsp brown sugar 1 clove garlic, crushed
6 cups baby spinach 1 tbsp sesame seeds
1 can (15 ounces) garbanzo beans, 1 tbsp lemon juice
drained ½ tsp each ground pepper, salt and
2 Roma tomatoes, chopped ground sumac or lemon zest
1 cup sliced peeled European
cucumber
Directions: Brush the scallops with the oil; combine the cumin, coriander
and sugar and pat the scallops to adhere. Broil 4 minutes or until cooked
through, turning once. Place the spinach and the next seven ingredients in
a large bowl. In a small bowl, whisk together the yogurt and the rest of the
ingredients. Toss the spinach mixture with the dressing. Place on a platter
and arrange the scallops on top. Serves 4.
 *
curried clams and melon salad Why Choose U.S. Hand-
by Joan W. Churchill Raked or Farmed Clams?
Ingredients: U.S. Hand-raked Clams: U.S. hand-
1 ripe honeydew melon, halved, ½ cup mayonnaise raked clams are gathered in a manner
that causes less damage to the seafloor
seeded ½ cup celery
habitat than other clam collection meth-
1 cup safflower or vegetable oil 2 tbsp fresh scallions, chopped ods. Wild U.S. clam populations appear
½ cup tarragon vinegar 2 tsp honey to be healthy.
1 cup water Salt and pepper U.S. Farmed Clams: Clams are filter
2 lbs softshell clams, scrubbed 1 head radicchio, core removed and feeders, meaning they eat particles
1 tbsp curry powder leaves spread to form salad cups from the water that flows by, so wild
½ cup plain yogurt Peach chutney fish are not caught and used to feed
farmed clams. Farmed clams may actu-
Directions: Use a melon baller to make melon balls. Toss the melon with ally improve the health of the environ-
the oil and half of the vinegar. Cover and marinate one hour. Bring water to a ment they are farmed in by filtering the
nearby water.
boil over high heat in a large pot; add the clams. Reduce heat to medium and
continue to cook until the clams open. Remove clams to a bowl, discarding
any that are not opened after 3-4 minutes. Remove clams from their shells,
reserving the liquid.
Mix together the curry powder with 2 tablespoons of liquid from the clams.
Combine with the yogurt, mayonnaise, celery, scallions, honey, remaining
vinegar, salt and pepper. Gently fold in the clams, cover and chill. Place ra-
dicchio cups into four salad plates or dessert dishes; spoon the clam mixture
into them. Surround with the melon balls. Place a teaspoon of chutney on
the clams. Serves 4.
food & water watch 9

Jay Davis lives in Knoxville,
Tennessee with his fiancée Julie. He
loves to take a classic recipe and
give it a new twist like he does with
“Idaho Meets the Sea.” Jay encour-
ages his friends to cook creatively,
saying it’s more satisfying and just
as easy to prepare a home-cooked
meal. “Cooking started with me
when I was in third grade,” said Jay,
“standing on my stool and watch-
ing my mom stir spaghetti, listening
to how she and her mom cooked
together when she was little.”
10 fish & tips
idaho meets the sea!
by Jay Davis
Ingredients:
6 baking potatoes 2 scallions, finely chopped
½ cup fresh mushrooms 1 pint sour cream
1 large yellow onion ½ cup fresh Parmesan cheese
2 cloves garlic (diced) ½ cup Swiss cheese
16 oz. U.S. diver-caught/day boat ¼ cup white cheddar cheese
scallops ¼ cup vermouth (exclude for an
alcohol-free version)
16 oz. fresh U.S. wild-caught shrimp,
Fresh-ground black pepper
tailed and de-veined
1 egg (beaten well)
Directions: Bake potatoes for 45 minutes at 400 degrees until tender.
Scoop out inside of potatoes, leaving ¼ inch of potato in skin. Set aside.
In skillet, sauté onion and garlic until transparent, in about 2 table-
spoons butter. Add mushrooms and sauté 3-5 minutes. Chop scallop and
shrimp meat into bite-size pieces. Add to sauté mixture, sauté about 3 min-
utes until heated through. Turn burner to medium-high, add the vermouth
(if using) and cook until vermouth boils down. Set aside.
Meanwhile, add sour cream to potatoes and hand mash together. Add the
cheddar and Gruyere cheese. Add plenty of fresh-ground pepper, beaten egg
and the lobster mixture and blend with scallions and ¼ cup of Parmesan.
Stuff potatoes with mixture and sprinkle with remaining Parmesan cheese.
Bake at 350 degrees until golden brown, about 15 minutes.
wild alaskan coho salmon tartare
by Chef Christopher Sgro, Sea Catch Restaurant and Raw Bar
At the 2008 Taste of Georgetown event in Washington, D.C., Food & Water
Watch and Sea Catch Restaurant & Raw Bar teamed up to serve sustain-
able seafood and provide information to event-goers about choosing better
fish dishes. The restaurant, located on the water in a historic building in
Georgetown, Washington, D.C., prides itself on its seafood. Executive Chef
Chris Sgro graciously shared this recipe with us, which delighted crowds
at the tasting event.
Ingredients:
1 lb wild Alaskan coho salmon, cut 1-2 tbsp garlic, minced
into small cubes 1 tsp red curry paste
½ bunch chives, minced 2½ tbsp soy sauce
¼ bunch mint, minced Red pepper, minced
5 tbsp sesame oil Yellow pepper, minced
Directions: Combine liquids and garlic. Toss with the salmon, herbs and
peppers. Top on your favorite cracker, bread, crostini or phyllo cup, or serve
on top of your favorite salad.

food & water watch 11

 main dishes Hogfish Hoagie......................................................................................................... 13

D.C. Crab Pizza Sandwich with Wine-Soaked Grapes............................................. 14

San Francisco Fish Stew........................................................................................... 16

Wild Alaskan Red Sockeye Salmon and Indian Cornbread Pie............................... 18

Crazy Cajun Shrimp Etouffee Cream over Garlic Noodles...................................... 20

Squid Risotto............................................................................................................ 22

Halibut Caddy Ganty................................................................................................ 24

Sautéed U.S. Pacific Sablefish/Black Cod and Butter Pecan Sauce........................ 25

Food & Water Watch Organizer Golden Halibut Puffs over Zucchini “Pasta”............................................................ 26
Christina Lizzi can’t wait to dig in.

Whole Yellowtail Snapper Wrapped in Banana Leaves and Charcoal Grilled........ 27

Lemon Pepper Mahi-Mahi with Green Onions and Garlic Butter.......................... 28

12 fish & tips
hogfish hoagie
by Ken Hulme
Ciabatta bread and tangy coleslaw elevate this “po’ boy” type sandwich to a
whole new level.
Ingredients:
1½ lbs hogfish fillets 2 cups coleslaw
1 cup buttermilk ¼ cup olive oil for frying
2 cups panko breadcrumbs Lettuce and tomato for garnish
2 tbsp Cajun spice blend Salt and pepper to taste
Ciabatta bread to make six
sandwiches Ken Hulme’s eclectic background
is reflected in his diverse food
Directions: Soak the fish in the buttermilk for 1 hour. Drain. Dredge fillets interests. A former science and
in panko mixed with Cajun spice. In a large skillet, heat the oil until a pinch technical writer with interests
of panko fries and floats immediately. Pan-fry the fish until golden brown ranging from kayaking to dulcimer-
— 2 to 3 minutes per side. Drain on paper towels. Slice the bread, but leave playing, Ken today has a personal
it hinged. Spread the coleslaw, then layer in the fish. Top with lettuce and chef business and calls himself the
“Kilted Cook.” He crafted his recipe
tomato; add salt and pepper to taste. Serves 6.
carefully to reflect many different

*
elements of his home in Venice,
What’s a Hogfish? Florida.

Hogfish is a very regional fish, found off the coast of the southeastern United
States. Hogfish are often caught by spearfishing, rod-and-reel and hand lines.
All these methods tend to have little habitat damage or bycatch (fish and wildlife
caught accidentally) associated with their use. food & water watch 13
 d.c. crab pizza sandwich
with wine-soaked grapes
Ingredients:
Grape mixture:
1 lb seedless red grapes, cut in half
vertically
¼ cup of any good fruity wine
by Francis Garland
1 cup Italian waxed peppers
1 ½ cups feta cheese, crumbled
1 tsp kosher salt
¼ tsp fresh ground pepper

Oil mixture: Pizza topping:

3 tbsp extra virgin olive oil ½ red bell pepper, thinly sliced
2 tsp chopped basil ½ green bell pepper, thinly sliced
½ red onion, thinly sliced
Pizza sandwich ingredients:
12-inch purchased pizza crust
1 cup baby spinach, rinsed, dried,
and torn into bite size pieces
2 cups crabmeat, flaked
2 cups shredded mozzarella cheese
1 cup roasted red peppers, drained
and cut into strips
1 cup sun-dried tomatoes, sliced into
14 fish & tips strips
Directions: Heat oven to 400 degrees. Spray a pizza pan or baking sheet with
extra virgin olive oil and set aside.
Francis Garland loves to ex-
Rinse and drain grapes; place in a container with a lid, pour wine over
periment with food, and jokes that
grapes, close lid tightly, shake to coat well and put in the refrigerator. Let them
she’s old enough to have tasted ev-
set overnight if you can, or shake container every 5 to 10 minutes to coat well. erything. She lives with a friend and
In a small bowl, whisk together olive oil and basil until well-blended and together they like to bake for hospi-
set aside. tal workers to show appreciation for
Carefully cut pizza crust horizontally all the way through and remove the their hard work. Francis stumbled
top part. Layer bottom crust as follows: spinach, mozzarella cheese, crabmeat, upon her recipe by accident—she
red peppers, sun-dried tomatoes, waxed peppers, salt and pepper. Place top uses wine to make her grapes last
back on; brush top of crust with the olive oil and basil mixture. Arrange the bell longer, and one day in a hurry she
peppers and onion on top. Heat in the oven for 5 to 6 minutes. Remove from decided to combine them with her
oven; open sandwich, shake and drain grapes, arrange on sandwich. Close sand- favorite pizza. Yum!
wich, put back in oven and heat 5 to 6 minutes longer, or until heated through.
Remove from oven, cut and serve.
Serves 6 to 8. Recipe can be doubled.

* What’s the Best U.S. Wild Crab?

There are many types of crabs in the United States, so it is best to reference regional
guides for information about which are available locally. With golden crab in the South
Atlantic, stone crab from around Florida, Pacific Dungeness crab in California and Pa-
cific king crab in Alaska, there are many options. Generally, try to choose crabs caught
near you. You will have a better chance of supporting U.S. fishing communities and
getting fresher seafood. The one exception is blue crab, which is currently overfished
in some areas and can be associated with mercury and PCB contamination. food & water watch 15

The San Francisco Fish Stew
was our grand prize-winning
recipe. After much discussion
and several rounds of voting,
the judges agreed — Jane
Ingraham’s recipe is top-notch.
16 fish & tips
san francisco fish stew
by Jane Ingraham
This mouth-watering dish doesn’t take all day to make! It’s a delicious,
healthy, low-fat, one-pot meal that’s ready in minutes. And it’s great for en-
tertaining — keep the sauce warm on the stove while you visit with guests,
then add the seafood and serve.
Ingredients:
2 tbsp olive oil 2 tsp fennel seeds
2 tbsp anchovy paste 2 tsp dried rosemary
1 onion, chopped fine 1 tsp salt (or to taste)
8 cloves garlic, crushed 1 tsp pepper
1 cup celery, diced small 1 lb firm white fish, such as Pacific
1 cup red wine (or add an extra cup cod or mahi-mahi, cut into 1-inch
of the stock of your choice for an chunks
alcohol-free version) 1 lb U.S. wild-caught shrimp, shelled
2 small bottles clam juice ½ to 1 lb diver-caught/day boat
1 ¾ cups chicken or vegetable stock scallops (or add your choice of
3 cups tomato sauce seafood — you can also use whole
1 ¾ cups diced tomatoes clams and/or mussels, or chunks
3 tbsp Worcestershire sauce of lobster and/or crab)
2 tbsp red wine vinegar ½ cup chopped Italian parsley
1 tbsp dried basil 2 tbsp lemon juice
1 tbsp dried oregano
Directions: Sauté anchovy paste, onion, garlic and celery in oil for 7 min-
utes or until onion is soft. Then, add all of the remaining ingredients except
for the seafood. Crush the dried herbs with your fingers as you add them. Jewelry designer Jane Ingraham’s
Simmer on medium heat for 25 minutes (or longer on lower heat, if desired). two favorite hobbies are cooking
Just before serving, add all of the seafood and simmer on medium until and poker—“both exciting, and not
seafood is cooked, about 8 minutes. Serve in bowls with warm, crusty rustic always predictable,” she explains.
bread to soak up the sauce. Jane’s favorite cuisine is Italian,
and she and her husband like to
check out the Italian restaurants in

*
San Francisco’s North Beach. She
Why Choose U.S. Diver-Caught/Day Boat Scallops?
also tells us that her husband is her
U.S. diver-caught scallops, also referred to as day boat scallops, are gathered most enthusiastic taster—and critic.
by hand, and therefore are associated with less habitat disturbance and bycatch
than other scallop collection methods. The term “day boat” is meant to indicate “I think one of the nicest things
that the boats carrying the divers return to shore to offload at the end of each about the San Franscisco Fish Stew
day, rather than spending many days at sea. Scallops on boats that stay at sea for
recipe is its adaptability to whatever
longer times are often treated with preservatives to prevent spoiling until they are
seafood is available when you want
delivered to shore. These preservatives often are not as necessary on day boats.
to make it. It’s delicious for a quick
meal for the family but is bold and
Why Choose U.S. Farmed Mussels?
complex enough for a celebratory
Mussels are filter feeders, meaning they eat particles from the water that flows by, gathering.”
so wild fish are not caught and used to feed them. Farmed mussels may actually
improve the health of the environment they are farmed in by filtering nearby water.
Mussels are grown either suspended on rope or in beds on the bottom. Choose
rope-grown when available, as there is less disturbance to bottom habitat.
food & water watch 17
 wild alaskan red sockeye salmon
and indian cornbread pie
by Wolfgang Hanau
A blend of Alaskan and native Indian cuisines, this family favorite is a winner.
Ingredients:
Salmon mixture: 1 tsp ground coriander
1 19 oz small Red Sockeye wild 1 tsp ground cumin
Alaskan salmon fillet, skin ¼ tsp salt
removed
1 large red onion, chopped Cornbread mixture:
2 large vine-ripened tomatoes, 1½ cups yellow corn meal
chopped ¼ cup unbleached all purpose flour
1 large green bell pepper, chopped 2 tsp baking powder
10 oz packet frozen whole-kernel 1 tsp sugar
corn ¼ tsp salt
1 cup fat-free low sodium chicken Whites of 3 large eggs
broth or fat-free no salt added fish ½ cup fat free milk
broth or clam juice 1 tbsp canola or sunflower seed oil
1 tbsp Worcestershire sauce (lowest
sodium available)

18 fish & tips

Directions: Preheat the oven to 400 degrees. Heat a large non-stick skillet
over medium-high heat and cook the salmon for 4-5 minutes. With a wooden
spoon, flake the salmon fillet until it no longer appears to be raw in the cen-
ter. Stir occasionally to turn and break up the fillet pieces. Drain well in a col-
ander. Wipe the skillet with a paper towel. Return the salmon to the skillet.
Stir the onion into the salmon. Cook for 3 minutes or until the onion is soft,
stirring occasionally. Stir in the remaining salmon mixture ingredients. Re-
duce the heat and simmer for about 20 minutes. Spoon into a 10-inch square
baking pan. In a medium bowl stir together the cornmeal, flour, baking pow- Originally from Bavaria, Wolfgang
der, sugar and salt. In a small bowl whisk together the egg whites, milk and Hanau now lives in West Palm
oil. Pour into the cornmeal mixture. Stir gently; just enough to combine the Beach, Florida, and has traveled
ingredients thoroughly. Spoon over the salmon mixture, spreading gently to extensively throughout his life.
cover the surface. Bake for 30-40 minutes, or until the cornbread is golden He and his wife, Diana, who is
brown. Serves 6. from the Dominican Republic, are
highly conscious of eating foods
free of artificial preservatives and

*
chemicals. Wolfgang sees it as
What Makes Wild Alaskan Salmon Such a Great Catch? “our possibility to preserve… all
the [natural] treasures we have
Alaskan salmon, including Chinook (king), chum (dog), coho (silver), pink
(humpy) and sockeye (red) salmon types, are not considered overfished. Some
been blessed with.” As Wolfgang
studies indicate that wild salmon possess lower levels of PCBs than farmed explores the world, he comes up
salmon, likely as a result of the elevated level of contamination concentrated in with creative recipes inspired by
the commercial feed that farmed salmon eat. Plus, wild-caught Alaskan salmon varied regional cuisines.
are not treated with chemicals that are often used on farmed salmon.

food & water watch 19

 Crazy Cajun Shrimp Etouffee Cream
over Garlic Noodles
Ingredients:
For Etouffee Cream:
3½ tbsp unsalted butter
3½ tbsp flour
1 red onion, chopped
1 each green and red bell pepper,
seeded, stemmed and chopped
2 stalks celery, chopped
6 cloves garlic, minced
¼ cup fresh basil, chopped
¼ cup fresh parsley, chopped
¼ cup tomato paste
1 ¼ cup clam juice
1 tbsp Cajun seasoning
½ tsp each cayenne pepper and
freshly ground black pepper
20 fish & tips
by Elaine Sweet
1 ½ lb large U.S. wild-caught shrimp,
rinsed, shelled and deveined
1 cup heavy cream
1 tbsp Pernod (optional)
½ tsp sea salt
For Garlic Noodles:
1 lb fettucine, prepared al dente
2 tbsp unsalted butter
5 cloves garlic, minced
½ tbsp light brown sugar
2 tbsp fish sauce
½ cup grated Parmesan cheese
Garnish with 4 green onions,
cropped and chopped
Directions: Start by making etouffee cream by melting butter in a deep
skillet. Stir in flour; cook and stir until a dark brown roux forms. Add onion, A mother of two, Elaine Sweet
peppers and celery to skillet and cook and stir continuously for two minutes. loves to cook and entertain, as
Stir in garlic and cook one minute more. Stir in basil, parsley, tomato paste, well as hike, picnic and catch a
clam juice, Cajun seasoning, cayenne and black pepper, and shrimp. Cook movie with her family. She grew up
and stir for 3 minutes, breaking up browned bits from skillet. Stir in heavy on the Gulf Coast of Texas where
cream and cook and stir until sauce has thickened, then stir in Pernod (if us- fresh fish was always on the menu.
ing) and salt. She perfected her recipe for Cajun
Shrimp Etouffee over the years,
For garlic noodles, cook fettucine al dente according to package directions, starting with inspiration from her
drain and rinse in a colander. Melt butter in saucepan and cook and stir garlic mother and still using the same
for 30 seconds. Stir in brown sugar and fish sauce and cook and stir for 1 min- cast-iron skillet.
ute. Toss with drained noodles to coat, then toss in Parmesan cheese. Place
1/6 of the noodles on each of six serving dishes and top with equivalent por-
tions of the shrimp etouffee cream and garnish with green onions. Enjoy.

* Why Choose U.S. Wild-Caught Shrimp?

Wild-caught U.S. shrimp is unlikely to contain the drugs and chemicals that are
used heavily on many foreign shrimp farms. The U.S. shrimp fleet has reduced by-
catch using various methods that help marine life like turtles and fish escape from
trawl nets. Given removal of mangroves and other natural habitat to make shrimp
ponds and the amount of pollution from them, likely ecological effects from many
foreign shrimp farms can be worse than impacts from shrimping in the United
States. Choosing shrimp from the Gulf of Mexico, the Carolinas, Maine or the West
Coast helps to support the economic well-being of U.S. coastal communities.
food & water watch 21
 squid risotto

*
Why Choose U.S. Wild-Caught
Atlantic Squid?
by Peter Halferty
Ingredients:
The primary types of squid caught in 2 lbs whole U.S. wild-caught Atlantic 1 cup peeled and seeded Roma
the United States are Atlantic longfin, trap- or net-caught squid, cleaned (plum) tomatoes, puréed in a food
Atlantic shortfin and Pacific market but with skin on processor
squid, also known as “California”
½ cup + 2 tbsp extra virgin olive oil 2 cups Arborio rice
squid. Squid is caught using a va-
riety of gear types, including traps, ½ yellow onion, chopped fine Kosher or sea salt
nets, trawls and roundhaul gear, 1 tbsp chopped garlic Freshly ground black pepper
which is a type of net that encircles 3 tbsp chopped Italian parsley
schools of squid in a net. Traps and ½ cup dry white wine (or substitute
roundhaul gear result in a relatively
the stock of your choice for an
lower amount of bycatch (capture of
non-target species) and habitat dam- alcohol-free version)
age than some other methods. Squid
grow and reproduce quickly, making
them less susceptible to overfishing
than many species. Atlantic trap or
net-caught longfin squid and Pacific
market (“California”) squid are recom-
mended choices.

22 fish & tips

Directions: Chop the squid by hand or in a food processor until no piece
is larger than ½ inch. Heat ½ cup of olive oil in a large pot over moderate
heat. Add the onion and sauté until soft, 5 to 10 minutes. Add the garlic
and 2 tablespoons of the parsley and sauté for about a minute to release
the garlic fragrance. Add the squid and cook, stirring, until it becomes
white, then add the wine (or stock). Let it simmer for about 2 minutes
to drive off the alcohol, then add the tomatoes. Bring to a simmer,
cover and reduce the heat to a gentle simmer. Cook until the
squid is tender and the oil has floated free, about 45 minutes.
Bring 1½ quarts of water to a simmer in a saucepan, then adjust
the heat to keep the water just below a simmer. Uncover the squid
and stir in the rice. Cook, stirring, until the rice absorbs most of the liquid.
Begin adding the hot water half a cup at a time, stirring often and adding
more water only when the previous addition has been absorbed. It should
take 16-18 minutes for the rice to become almost al dente, still firm but with
no chalky core. It should be slightly undercooked at this point as it will con-
tinue to cook as it rests. You may not need all the hot water.
Season the risotto to taste with salt and pepper. Cover and remove from the
heat. Let rest for about 2 minutes to allow the rice to finish cooking, then stir
in the remaining 2 tablespoons olive oil and 1 tablespoon parsley.
Serve immediately. Serves 6.

food & water watch 23


Paula Terrel and her husband Dick
have been fishing commercially off
the coast of Alaska for 30 years.
Their fish are troll-caught, meaning
each fish is caught individually
with hook and line, and then sold
within two to three days. The pair
fish mostly for salmon, including
Chinook and coho. They sell to a
cooperative as well as to markets,
restaurants and individuals.
Paula and Dick also used to fish for
halibut. This is one of their family’s
favorite recipes.
24 fish & tips
halibut caddy ganty
by Paula Terrel
Ingredients:
2 lbs U.S. Pacific halibut fillets (not Bread or cracker crumbs to coat
steaks)
 l part mayonnaise to 2 parts sour
Dry white wine, dry sherry or the cream (you can use light)

stock of your choice (enough to Chopped chives or green onions

soak fillets)
 Paprika
Directions: Marinate halibut in wine or sherry (or stock of choice for an
alcohol-free version) for at least 2 hours and up to one day.
Drain and butter
a glass baking dish.
Coat fillets with bread or cracker crumbs and put in sin-
gle layer in pan.
Cover completely with a mix of the sour cream/mayonnaise
and chives/green onions.
Sprinkle with paprika.
Bake in 450 degree oven
for 10 minutes per inch. Halibut should be brown on top and should not be
completely cooked — it should still be transparent.
Remove and let sit for at
least 10 minutes. The key to cooking the fish is to use a high heat and try to
have fillets an even thickness so they do not overcook.

sautéed u.s. pacific sablefish/black cod
and butter pecan sauce
*
Why Choose U.S. Pacific
Sablefish/Black Cod?
by Rosemary Johnson
Ingredients: Sablefish, also called black cod lo-
cally, is high in healthy omega-3s.
1 ½ lbs U.S. Pacific sablefish/black Butter Pecan Sauce Sablefish is most abundant in the Gulf
cod 3 tbsp green onions, chopped of Alaska, but is also caught off the
½ cup self-rising flour ¾ cup white wine (or the stock of coast of California, Oregon and Wash-
3 tbsp olive oil your choice) ington. The Alaskan population is not
overfished.
1 tsp fennel seed 1 tbsp white wine vinegar
1 tsp summer savory 3 tbsp fat free cream
3 tbsp chicken or vegetable stock
3 tbsp lemon juice
½ cup butter
1/3 cup honey-roasted pecans
Salt and pepper

Directions: Mix flour with fennel seed and summer savory. Roll sablefish/
black cod in flour mixture. Sauté in 3 tablespoons olive oil until fish flakes
easily. Serve topped with butter pecan sauce.
Make butter pecan sauce by combining all ingredients except butter and pe-
cans in a medium saucepan. Cook until reduced by about 2/3. Reduce heat
and add butter, 1 tablespoon at a time, whisking after each addition. Add pe-
cans and salt and pepper and mix well. Serves 4. food & water watch 25
 golden halibut puffs
over zucchini “pasta”
*
Why Choose U.S. Wild-
Caught Pacific Halibut? by Candy Barnhart
Ingredients:
Pacific halibut are not considered
overfished. Fishing for halibut is 6 U.S. Pacific halibut steaks (4 to 5 ½ tsp minced garlic
limited to hook-and-line capture, oz each) 2 medium zucchini, sliced thin
which is associated with less habitat 1 tsp seasoned salt lengthwise and blanched
damage and bycatch than some 1 tsp lemon pepper ½ cup canola mayonnaise (can use
other methods. All halibut captured ½ cup panko (or other fine, dry cholesterol-free)
by other methods must be returned
to the sea. bread crumbs) 2 large eggs, separated
2 tbsp extra virgin olive oil 2 tsp lemon zest

Directions: Preheat oven to 425 degrees. Sprinkle halibut steaks with sea-
soned salt and lemon pepper and dip both sides of each in bread crumbs.
In a small dish, blend olive oil and garlic. Gently brush on both sides of
steaks. Grease a 9" x 13" x 2" baking dish. Place zucchini strips in bottom
of dish, top with a single layer of fish and bake for 5 minutes.
While steaks are baking, place mayonnaise, egg yolks and lemon zest in a
small mixing bowl and whisk to blend well. Place egg whites in another small
mixing bowl and beat until soft peaks form (holds its own shape when bowl is
turned sideways or upside-down). Fold whites into yolk mixture. After the fish
has been baking for 5 minutes, open oven and spoon egg mix evenly on top of
fish. Bake 10 to 15 minutes more or until puffed and golden. Serves 6.
26 fish & tips
whole yellowtail snapper wrapped
in banana leaves and charcoal grilled Chef Joseph “Rocky” Barnette
is partnering with Food & Water
by Chef Joseph "Rocky" Barnette Watch on a nationwide seafood
tour to help educate restaurateurs
Ingredients: and consumers alike about
delicious and sustainable seafood.
2 yellowtail snappers, 2-3 lbs each 1 oz smoked paprika He led testing and judging of all
4 oz kosher salt 2 whole banana leaves or 1 package the recipes in the "Get Cookin’!"
2 oz light brown sugar of frozen contest and loves to share his
cooking with others.
Directions: Wash fish and pat dry, making sure there are no scales. 
Make
three small slits on each side of the fish. Mix salt, brown sugar and paprika. After growing up and attending
Rub the fish down and wrap in banana leaves. Grill on each side and char the cooking school in North Carolina,
his style is distinctly influenced by
banana leaves a little bit. Finish in a 350 degree oven for 10-15 minutes. Serve
the regional cuisine of the American
with lime wedges and coarse sea salt. South. Still, Rocky loves a diverse
range of styles — to cook and to
eat. Most recently, Chef Rocky has
spent three and a half years as

*
Executive Sous-Chef at The Inn at
What Is U.S. Wild-Caught Yellowtail Snapper? Little Washington in Washington,
Virginia.
Yellowtail is mostly a regional fish found in U.S. waters off the coast of Florida
and the Virgin Islands. Look for hook-and-line-caught yellowtail snapper. The
yellowtail snapper population is not currently being overfished.
food & water watch 27
 lemon pepper mahi-mahi
with green onions and garlic butter
Ingredients:
2 6-oz U.S. wild troll- or poll-caught
mahi-mahi fillets
2 large lemons or 8 tbsp lemon juice
3 cloves of garlic, chopped finely (or
1 mounded tbsp of minced garlic)
by Marianne Cufone
3 large green onions (scallions), sliced
thin (white and green parts)
3 tbsp olive oil
2 tbsp unsalted butter
salt and ground black pepper to taste

* Why Choose U.S. Wild Troll- or Pole-Caught Mahi-Mahi?

Mahi-mahi, also known as dolphinfish or el dorado, is caught in the United States

in the Atlantic, the Gulf of Mexico, off the coast of Hawaii and off the West Coast.
Mahi-mahi can be caught with a variety of gear. Troll- or hook-and-line-caught
mahi-mahi is a recommended choice because this gear has relatively minimal im-
pacts on other animals and the surrounding environment than other gears. Mahi-
mahi mature quickly, so they are less susceptible to overfishing than some other
larger fish. Look for U.S.-caught.

28 fish & tips

Directions: For the lemon pepper mahi-mahi: Marianne Cufone is an environ-
Squeeze ¼ lemon over top side of each mahi-mahi fillet (or 1 tablespoon of mental attorney and the Director of
lemon juice each). Sprinkle ground black pepper to cover fillets lightly. Add 2 the Fish Program at Food & Water
tablespoons of olive oil to a small sauté pan. Heat pan over medium-low heat. Watch. She often says a primary
Place lemon-peppered side of mahi-mahi fillets down in the pan. As the fish motivation for promoting cleaner,
cooks, squeeze another ¼ lemon over each fillet and lightly pepper the other greener, safer seafood is so she
side. When fish is cooked half through, flip the fillets. Repeat lemon and pepper can cook and eat it! Marianne
process once more each side. Remove from pan. Pour any liquid from pan over comes from a long line of culinary
fillets. Salt to taste. enthusiasts and loves to carry on
the tradition. She lives in Florida
where great local seafood is a
For the green onions and garlic butter:
big part of life. Her lemon pepper
Add 1 tablespoon olive oil and 2 tablespoons of butter to a small sauté pan. Turn mahi-mahi is a simple, quick dish
on low heat to melt butter. Add chopped garlic and let combine with butter/oil with style and big flavor.
mixture for about 1 minute. Add sliced green onions. Heat slowly and mix gen-
tly, periodically. Do not overcook ­— onions and garlic should not brown. Mix-
ture should become aromatic and onions should soak up butter and oil. Cook
about 4 minutes. Mixture should be moist, but not greasy. Spoon mixture over
mahi-mahi fillets.

food & water watch 29

glossary of fish lingo
Below are some of the commonly used fish terms found in this
booklet.
aquaculture: Also known as fish farming, aquaculture is the
growing of fish in captivity for various uses, including human
consumption. Just like we grow vegetables and animals on
farms, fish farming is practiced worldwide and is becoming a
more regular activity in the United States.
* Are There Organic Standards for Seafood?
Have you seen seafood labeled “organic” on restaurant
menus, in stores and markets? Buyer beware — this
“organic” probably doesn’t mean what you expect. Cur-
rently there is no U.S. government-approved organic
seafood. These products are often labeled as “organic”
based on criteria set by a private certification company,
or in accord with European standards. Neither of these
usually equate to U.S. organic standards for other foods.
Some of these “organic” standards are lax on minimizing
output of pollution from production and allow the use
of various chemicals, including antibiotics, because it is
difficult to produce farm-raised fish without them.
The U.S. Department of Agriculture (USDA) is consid-
ering organic standards for fish at the request of the
30 fish & tips
bycatch: Fish or other wildlife caught accidentally dur-
ing fishing. Examples: types of fish or other marine life (like
turtles) that were not targeted for catching or fish that are too
small to keep legally.
finfish: Exactly what it sounds like: fish with fins, as opposed
to other types of seafood, like clams or shrimp.
aquaculture industry — so even U.S. farmed fish may get
a bogus organic label soon. Unfortunately, USDA is con-
sidering significantly lowering U.S. organic standards so
fish can be labeled USDA organic — even though it does
not meet the same standards for protecting the environ-
ment and making sure anything put into the product is
controlled, as is required for other USDA organic foods.
If you see fish labeled organic, even USDA organic in the
future, ask what it really means!
If you are a shopper who likes to buy organic, there is
good news for fish. Even though the organic label isn’t
quite right for seafood yet, there are fish that are good
for you and the environment! Check out our “questions
to ask” on the page 34 for ways to find your best sea-
food choices.
flatfish: Fish that are flat, such as flounder and halibut.
handline: A type of hook-and-line gear that does not involve a
fishing pole, but usually just a line with a hook that is pulled in
by hand. See hook and line for more information.
hook and line: A number of fishing gears include a hook
and a line, including the most familiar, rod and reel (a fishing
pole), a handline (see above) and bandit gear (a mechanized
rod and reel where the line is brought up using electric rather
than human power). These are all usually constantly tended
gear — meaning that someone is always monitoring and con-
trolling it, so most bycatch can be released faster and often
in a condition where it can survive when released back in the
wild. Hook-and-line gears are also associated with less habi-
tat damage than many other fishing methods unless discarded
into the water. When fishing line is left in the water it can wrap
around marine life or fragile habitat like corals and harm or
kill them.
inputs: The things that are “put in” to farmed fish, including
food, chemicals and/or drugs.
mercury: Mercury is a highly toxic element that is found
both naturally and as an introduced contaminant in the envi-
ronment. Methylmercury is the most toxic form. People are
* What Is Country-of-Origin Labeling?
Country-of-origin labels, or “COOL” for short, are new labels
recently required by the U.S. government to provide consum-
ers with information about where food comes from. While not
all types of food fall under COOL, unprocessed seafood must
be labeled, so shoppers can now make more informed fish
choices. Look for country-of-origin labels at markets and use
them to help find seafood from the United States. Seafood
production standards in the U.S. are often stronger than
elsewhere in the world, so choosing domestic can also mean
getting fish produced according to stronger labor and safety
laws, health codes, environmental protections and more.
most often exposed to methylmercury by eating contaminated
seafood. Mercury concentrates in the muscle tissue of fish and
cannot be filleted or cooked out of the fish we eat. Mercury can
accumulate in humans and cause serious health problems. It
may affect the immune system, alter genetic systems and dam-
age the nervous system, including coordination and the senses
of touch, taste and sight.
overfishing: Catching too many of a type of fish so that the
population is negatively affected. Overfishing is a huge prob-
lem worldwide today.
food & water watch 31
PCBs: Polychlorinated byphenyls is a general name for a
large group of industrial chemicals. PCBs do not occur natu-
rally in the environment. They have been released through
leaks and fires in electrical equipment, past disposal in
dumps, accidents in transport and leakage from hazardous
waste sites. PCBs have also spread due to their use as plas-
ticizers, in inks and dyes, and as ingredients in pesticides,
* Why Avoid Fish Produced Through Open Water Aquaculture?
Open water aquaculture, also known as offshore aqua-
culture, ocean fish farming and other, similar terms, is
the mass production of fish in large floating pens or
cages in ocean waters. Just one farm is a large-scale
operation.
While open water fish farming is a fairly common prac-
tice worldwide (we don’t do it large-scale in U.S. waters
currently) it can pose real threats to human health and
the environment:
• Fragile habitat can be permanently damaged from
clearing out space to site the farm or from anchors to
hold down cages.
• Fish in cages can spread diseases to wild fish, or
escape and intermix with wild fish, interfering with or
even overtaking natural populations.
32 fish & tips
adhesives, protective wood coatings and carbonless copy pa-
per. Excessive exposure to PCBs may cause a variety of health
problems. For people that do not work in an environment
containing PCBs, eating contaminated fish is a major way of
being exposed to them. PCBs are stored in fat, both in fish
and humans. Removing fat from consumable fish can help
reduce exposure to PCBs.
• Open water fish farms allow free flow of water
between the cages and the ocean. Concentrated
amounts of fish food, wastes, diseases and any
chemicals or antibiotics that may be used in farms
can flow straight into ocean waters, polluting habitat
and wildlife and impeding recreational ocean uses
like swimming and diving.
• Chemicals used in production may remain in the fish
and be transferred to people that consume them later.
Because there are so many potential problems with
open water farms, Food & Water Watch recommends
choosing U.S. wild-caught, rather than imported farmed
seafood. (There are some types of fish farming that
can produce cleaner, greener, safer seafood — see our
Smart Seafood Guide for more information!)
speargun: A hand-held fishing device used by divers that
shoots a spear at the target. There is little bycatch associated
with this method of fishing. Divers using spearguns are under-
water and can see the fish and identify it and how big it is be-
fore taking it. Spearguns should not impact bottom habitat un-
less divers drop the gun or disturb the bottom while swimming.
trolling: Pulling hook-and-line gear through the water to
catch fish. Often boats have pole holders and the gear is
mounted to the boat as it moves through the water.
trawl: There are many different types of trawl gear. Generally, a
trawl is net equipment that is pulled by a boat and scoops up fish
and often other marine life as it moves. Trawls operate at depths
ranging from near the surface to just above the seafloor. Trawls
that scrape the seafloor can have significant habitat impacts.

seafood substitutions from our Smart Seafood Guide

IF YOU LIKE… CHOOSE: IF YOU LIKE… CHOOSE:
Bonito, shark, swordfish or R U.S. wild pole- or troll-caught mahi- Lobster R U.S. wild lobster, especially American
tuna mahi or U.S. Pacific sablefish/black cod (“Maine”) or Pacific spiny

Catfish R U.S. farmed catfish Salmon R U.S. wild Alaskan salmon

Chilean seabass, cod, flounder/ R U.S. wild pole- or troll-caught mahi-
sole, halibut, orange roughy, mahi, U.S. wild Pacific halibut, U.S. wild
red snapper or tilapia Pacific cod (not trawl caught), U.S. wild
Pacific whiting or U.S. farmed tilapia
Clams, mussels or oysters R U.S. wild hand-raked clams, U.S.
farmed clams, U.S. farmed oysters or
U.S. farmed mussels, especially rope-
grown
Crab R U.S. wild crab (except blue crab*),
including: Alaskan king, dungeness,
golden, Jonah, rock (“peekeytoe”), stone
*Blue crab should be avoided due to current overfishing and mercury and PCB contamination
concerns.
Sardines R U.S. wild Pacific sardines
Scallops R U.S. wild diver-caught/day boat scallops
Shrimp R U.S. wild shrimp, especially South
Atlantic white, Pacific (“Oregon”) pinks and
Florida (“Key West” or “Tortugas”) pinks
Squid (calamari) or octopus R U.S. wild squid, especially Atlantic trap-
or net-caught longfin or Pacific market
(“California”)
These recommendations are intended as a general reference. They are not intended to provide
specific medical advice, supplant any government warnings or otherwise prevent exposure to
any health hazards associated with seafood. People should always follow proper acquisition,
handling and cooking procedures of any seafood they prepare or consume.

food & water watch 33

questions to ask at your seafood market or restaurant
1. Was it caught or farmed in the U.S? Try to always
choose U.S. fish. Seafood safety standards in the United
States are often stronger than elsewhere in the world, reduc-
ing the likelihood that your fish is contaminated with toxic
substances that the United States considers illegal. And of
course, you help the U.S. economy when you buy domestic!
2. Was it caught or farmed locally? Often, the shorter
the distance food travels to get to your table, the less fuel
is used to get it to you. You’ll also have a better chance of
supporting U.S. fishing communities or farmers and getting
fresher seafood.
3. Is it farmed or wild? In general, choose wild-caught,
unless otherwise specified on our Smart Seafood Guide
(there are some recommendations for U.S. farmed seafood).
4. How is it caught? Some fishing methods are associ-
ated with high levels of bycatch or habitat damage. Try to
choose seafood caught with the most sustainable methods.
See our glossary on page 28 for more details.
5. How is it farmed? Choose species that need few in-
puts; for example, farm-raised mussels and clams. Avoid
farm-raised finfish that require wild fish inputs, like salm-
on. Ask about the kind of farm — choose seafood grown in
systems that reuse water and do not flush waste into the
environment.
6. Is it associated with any contaminants? Some
fish are more likely than others to carry contaminants, like
PCBs and mercury, that can be harmful to your health. For
more information on how to avoid seafood contaminants,
visit Food & Water Watch’s website at www.foodandwater
watch.org.

34 fish & tips

thank you
Sincere thanks from all of us at Food & Water Watch to Chef Rocky Barnette;
Chef Chris Sgro and everyone at Sea Catch Restaurant & Raw Bar; Paula
Terrel and all those who submitted to the “Get Cookin’!” recipe contest.
We are excited to have so many allies in our effort to protect our oceans and our
health. Please keep an eye out for future sustainable seafood actions and events
from Food & Water Watch!

www.foodandwaterwatch.org

food & water watch 35

Food & Water Watch
Main office: California office:
1616 P St. NW, Suite 300 25 Stillman Street, Suite 200
Washington, DC 20036 San Francisco, CA 94107
tel: (202) 683-2500 tel: (415) 293-9900
fax: (202) 683-2501 fax: (415) 293-9908
info@fwwatch.org california@fwwatch.org
www.foodandwaterwatch.org