Rockfish & Sustainability
|Rockfish or Striped Bass (iStock Photo|
Rockfish, also known as Striped Bass, Greenhead, Linesides, and Striper (plus a few other market names), is a “Best Choice” seafood when caught by the hook-and-line method. Rockfish is beloved here in Maryland, where it’s the state fish, and the Cheasapeake Bay is now home to a “sustainable population” of rockfish, according to the Chesapeake Bay Office of the National Oceanic and Atmospheric Administration. If you’re outside of Maryland, rockfish caught by hook and line from the Atlantic or the Pacific (where it’s known as Rock Cod) is a “Best Choice” seafood. If your fishmonger can’t tell you how your rockfish, or any other fish, was caught, download one of Monterey Bay’s Regional Pocket Guides and shop with it. It will help to guide you through the process of buying sustainable fish and other seafood.
Tending to the Ingredients for Fish Tenders
You’ll need two containers: one for the almond meal/flour and another for an egg wash. Three rockfish, one pound each, will make enough tenders for four adults. Slice each boneless fish fillet lengthwise, then cut the strips in half for a three- to four-inch fish tender. Here’s the recipe:
Recipe: Baked Rockfish Tenders (Serves 4)
2 cups toasted almond meal/flour
2 large eggs, whipped by hand
3 rockfish fillets, cleaned and cut into three-inch pieces
3/4 teaspoon Kosher salt
Cracked white pepper
Non-stick baking spray
- Pre-heat the oven to 350 degrees. Allow the toasted almond meal to cool for a few minutes.
- Place the toasted almond meal in a medium-sized bowl and to the right of a bowl containing the whipped eggs.
- With your fingers, sprinkle Kosher salt over the fish and follow with cracked pepper. Flip each piece of fish with tongs and season the other sides.
- Dip each piece of fish into the egg wash and then into the toasted almond meal or flour.
- Spray a large baking sheet with non-stick spray and place fish pieces two inches apart.
- Bake fish for 10 minutes on one side. Flip fish with clean tongs and bake for another 5 to 7 minutes.
More Great #Weekday Supper Ideas:
Look at these great dinner ideas from earlier this week:
Monday – Lane/Supper For A Steal – Vegetarian Philly
Tuesday – Isabel/Family Foodie – Egg and Chorizo Wrap
Wednesday – Heather/girlichef – Peanut-Sesame Soba Noodles w/ Chicken & Kale
Thursday – Susan/30A EATS – Grilled Shrimp Skewers