Yvonne Smith wasn’t always a fish eater.

It wasn’t until a few years ago that she realized she could cook fish in ways that she actually liked it.

It gave Smith – a member and employee at Corpus Christi Catholic Church – some extra choices for meals on Fridays during Lent, when most Catholics don’t eat other types of meat.

“There are some I don’t touch, like halibut and cod – they’re too fishy,” Smith says. “But there are others that have a milder taste. I think anybody who is starting out eating fish would like those.”

Fish offers a variety of simple options for cooking and seasoning – certainly enough to fill eight Fridays in Lent, the period most Christians observe to prepare for Easter.

“It’s not rocket science,” says Judith Fertig of Overland Park, who co-wrote “Fish and Shellfish Grilled & Smoked.” “You can steam it, you can fry it, you can bake it, you can grill it.”

If you’re new to fish, Fertig suggests starting with a milder variety, such as cod or halibut. Then you can work you way up to oilier fish, such as tuna or salmon, which tend to have stronger flavors.

When buying frozen fish, look for an “FAS” label – for “frozen at sea.” That means the fish didn’t spend much time out of the water before it was frozen.

Pacific Coast salmon steak with an herbed lemon butter and side salad of mixed greens

If you’re purchasing fresh fish, Fertig says, it shouldn’t have much of a smell.

“It shouldn’t smell fishy,” she says. “It shouldn’t smell like ammonia. If it’s from the sea, it should smell salty like the sea. It should have a fresh smell if it’s a freshwater fish. It shouldn’t smell like dirty dishwater.”

Fertig says grilling fish may be the easiest option. She suggests seasoning the fish with olive oil, salt and pepper and cooking it flesh-side down for, on average, four to five minutes. Then, flip it to have the skin side down and cook for another four to five minutes.

The most common mistake in cooking fish, Fertig says, is to cook it too long. When grilling on a medium hot to hot fire, the general rule is to cook the fish 10 minutes for every inch of thickness at its thickest spot.

“Fish is so delicate, it’s so easily overcooked,” Fertig says. “People seem to worry, ‘What if my fish doesn’t get done?’ It’s better to be underdone and put it in the microwave than if you overcook it and can’t do anything about it.”

Another relatively easy option, she says, is to steam the fish in foil packets. Put the fish, cut vegetables, olive oil and herbs in a 350-degree oven or medium-high grill for about 16 minutes.

Tammy Buckner, of Lawrence, applies seasoning to a tray of cod during the St. John the Evangelist fish fry. The Lenten event took place in the church basement.

“When you open it up, it’s very fragrant,” Fertig says. “The fish is actually steamed, so it’s very tender. You’ve got the whole meal in the packet.”

Tammy Buckner likes to add a little spice to her fish. Buckner has cooked for more than 10 years at the dinners held every Friday during Lent at St. John the Evangelist Catholic Church, 1245 Ky.

In addition to fried catfish and shrimp, shrimp creole and other Catholic-friendly items, Buckner helps serve up baked cod with lemon, butter and “Seafood Magic” seasoning, from Chef Paul Prudhomme’s line of spices.

“I’m originally from Louisiana,” Buckner says. “I like to spice it up, but not so hot you can’t enjoy it.”

There is one downside to cooking fish for around 500 people, however.

“I get home and my kids say, ‘Yuck, you smell like fish,'” Buckner says. “So I go and take a shower.”

Cilantro Roasted Salmon

1 clove garlic

1 cup loosely packed cilantro leaves

5 tablespoons olive oil

Juice of one lime

Salt and freshly ground pepper to taste

2 pounds salmon fillet – skin on

1 large ripe tomato – seeded and chopped

Preheat oven to 400 degrees. Place the garlic, cilantro, 2 tablespoons of the olive oil, the lime juice, salt and pepper in a blender or a food processor. Process until creamy.

Brush a baking pan or sheet with the remaining oil and place the salmon in it. Spread the cilantro mixture on the salmon, scatter the tomato over it, and sprinkle with a little more salt and pepper.

Bake, uncovered, until the salmon is done (peek in between the layers of flesh with a thin-bladed knife), 12 to 15 minutes. Serve immediately.

Source: www.coastangler.com

Angel hair pasta with smoked salmon

Topping ingredients:

8 ounces smoked salmon

8 ounces heavy cream

1 cup sour cream

4 sprigs fresh dill weed

Sauce ingredients:

16 ounces angel hair pasta

1 quart heavy cream

1 cup clam juice

1 cup dry white wine

6 whole garlic cloves, peeled

2 teaspoons whole black peppercorns

2 tablespoons dill weed

1 tablespoons champagne vinegar

3/4 cup grated Parmesan cheese

2 teaspoons salt

In generous sauce pot, reduce one quart heavy cream at a gentle simmer until it is half its original volume. Meanwhile, in a separate smaller pot, combine clam juice, wine, garlic, peppercorns, salt, dill and vinegar. Reduce at a rolling boil to half its original volume, then strain. Dispose of garlic and peppercorns. Add wine reduction to reduced cream and reserve. With electric mixer, whip 8 ounces heavy cream to medium peaks.

Add sour cream and whip until blended. In boiling, lightly salted water, cook pasta. Drain in colander and cool by running cold water through it to halt cooking. In a 10-12 inch saute pan, heat cream/wine sauce to a boil, then whisk in Parmesan cheese until well-blended (sauce will continue to reduce quickly). Add cooked pasta to sauce and toss to coat evenly. Divide between four dishes, topping each with 2 ounces smoked salmon, a dollop of creme fraiche and a sprig of dill. Serves four.

Source: www.fishermansexpress.com

Baked cod fillet

2 pounds cod fillets

Butter

Seasoning

Lemon juice

1/3 cup milk

White sauce:

2 teaspoons butter

1/4 cup flour

Seasoning

Fish liquid

Milk

Wash and skin fish, cut in serving pieces. Put in buttered oven dish; season well and sprinkle with lemon juice. Pour milk around fish; cover and bake at 400 degrees for 20 minutes. Melt butter, stir in flour; cook for a minute. Do not brown; drain liquid from fish. Add enough milk to make 1 1/4 cups; stir liquid into butter and flour mixture. Bring to a boil, cook 1 minute, stirring. Add seasoning and a dash of nutmeg. Pour over fish; garnish with parsley.

Source: www.newfoundland.tripod.com

Herb-crusted baked cod

3/4 cup herb-flavored stuffing

4 cod fillets, each 4 ounces

1/4 cup honey

Preheat the oven to 375 degrees. Lightly coat a 9-by-13 inch baking pan with cooking spray. Place stuffing in a sealed bag. Crush until it has a crumb texture.

Brush the fillets with honey. Discard any remaining honey. Place a fillet in the bag of stuffing. Shake the bag gently to coat the cod evenly. Place the fillet on the baking dish and repeat with the remaining fillets.

Bake until the fish is opaque throughout when tested with the tip of a knife, about 10 minutes. Serve immediately.

Source: www.mayoclinic.com/health

Baked halibut provencale

2 tablespoons olive oil

1 onion, sliced thinly

Salt and freshly ground black pepper

1 1/2 cups peeled, seeded and chopped tomato or 28-ounce can tomatoes, drained and chopped

2 cloves garlic, minced

2 tablespoons minced fresh basil leaves or 1/2 teaspoon dried crumbled

1 1/2 teaspoons minced fresh thyme leaves

4 halibut fillets (6 ounces each), cut about 1-inch thick, or similar firm-fleshed fish such as cod or haddock

1/2 cup chicken broth combined with 2 teaspoons cornstarch or arrowroot

2 teaspoons tomato paste

1/4 cup minced fresh parsley leaves, for serving

In a skillet heat the oil over moderate heat until it is hot, add the onion and salt and pepper to taste, and cook the onion, stirring occasionally, for 5 to 7 minutes, or until it is golden. Add the tomato, garlic, basil and thyme and cook the mixture until thick, stirring occasionally, about 3 to 5 minutes more.

Spoon half the tomato mixture into an oiled shallow flameproof baking dish just large enough to hold the fish in one layer, arrange the fish fillets on top of the tomato mixture, and sprinkle them with salt and pepper, to taste. Spoon the remaining tomato mixture over the fish and bake it in a preheated 375-degree oven, covered with foil, until the fish just flakes about 15 minutes.

With a spatula, carefully transfer the fish to a large plate. Bring the tomato mixture in the baking dish to a simmer over moderate heat, add the broth and cornstarch mixture and the tomato paste, and simmer the sauce, stirring, until it is thickened. Let it cool. Carefully transfer the fish and its sauce to a flat freezer container with a tight-fitting lid, arranging the fish in a single layer. Freeze the fish for up to one month.

To reheat: Defrost the fish, covered, in the refrigerator. Transfer the fish to a baking dish and bake the fish, covered with foil, in a preheated 375-degree oven for 15 to 20 minutes, or until it is heated through. Correct the seasoning, adding salt and pepper, to taste, and sprinkle the baked halibut with the minced parsley before serving.

Source: www.foodnetwork.com

Pan-seared tuna steaks

2, 6-8-ounce tuna fillets (2/3-inch thick)

1 tablespoon black sesame seed

Marinade:

Whisk together

2 tablespoons dry sherry

2 tablespoons soy sauce

1/2 teaspoon sesame oil

1/2 teaspoon Chinese 5 spice

1/4 teaspoon powdered ginger

1/4 teaspoon garlic powder

1/4 teaspoon ground white pepper

Pinch of sugar

Sauce:

1 tablespoon oriental mustard powder

1 tablespoon cool water

1/2 tablespoon soy sauce

Directions:

Mix mustard and water vigorously with a spoon. Let stand at room temperature for 15 minutes. Add soy sauce, mix again. Pour into a clean, empty ballpark mustard squeeze bottle. Place tuna in a shallow container, pour marinade over, turn to coat. Cover tightly, refrigerate at least 1 hour.

Heat a heavy-duty nonstick skillet over high heat. When hot, remove tuna from marinade and sear 2 minutes per side for medium tuna that is slightly pink on the inside. Remove to serving plates, squeeze mustard/soy mix over tuna in four thin lines. Sprinkle with black sesame seeds. Serve immediately with rice or pasta and sauteed peas or broccoli.

Source: http://recipes.epicurean.com

Down Under Grilled Salmon Steaks with Lime Ginger Marinade

1/4 cup fresh lime juice (from about 6 to 8 limes)

4 fish steaks

2 tablespoons vegetable oil

1 teaspoon Dijon mustard

1 teaspoon of freshly grated ginger root (use a microplane grater)

1/4 teaspoon each of cayenne and ground black peppers

Olive oil for brushing

Fine kosher or salt and freshly ground black pepper to taste

In a bowl, whisk together the lime juice, vegetable oil, Dijon mustard, ginger root, cayenne and ground black peppers. Arrange the fish in a deep baking dish and pour the marinade over the fish. Let marinate in the refrigerator for up to 45 minutes, turning two or three times.

Meanwhile, prepare a hot fire in a grill. Oil a grill grate or a perforated grill rack. Remove the fish from the marinade. Place the fish on the prepared grill rack. Grill for 10 minutes per inch of thickness, turning once halfway through. Remove from the grill, season with salt and pepper, and serve hot. A fish steak is done when it begins to flake when tested with a fork in the center of the steak.

Source: The BBQ Queens’ Big Book of Barbecue