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Fast Fish (Part 3 of 4)

By Alia | In Nutrition, Rest Day | on April 21, 2013


The faster fish in the sea also happen to heavyweights. As always, eat fish in moderation (avoid if you are pregnant). Because these fish are so large in size and fast they are most likely wild. And wild means they have been eating from the sea which means at risk for high mercury levels.

Swordfish: 80mph
3oz fish has 20g of protein. This musketeering fish is naturally oily fish and steak like. Interesting fact: 108mg EPA 656mg DHA. Also learned that it has 566 IU of vitamin D.

To prepare, gather:
1/3 cup pine nuts
Zest and juice of 1 lemon
2 cups fresh parsley, chopped
Sea salt and freshly ground pepper
3 3/4 to 1 pound swordfish steaks (about 1 1/4 inches thick)
2 tablespoons extra-virgin olive oil, plus more for brushing and drizzling

Heat a large nonstick skillet over medium-high heat. Add 2 tablespoons olive oil and swirl to coat. When the oil shimmers, lay the fish in the pan and cook, undisturbed, until golden on the bottom, 4 to 5 minutes. Flip and cook until just golden on the other side, 3 to 4 more minutes. Using tongs, lay each swordfish steak on its side to sear the edges, 1 to 2 minutes. Reduce the heat to medium low. Turn the fish so the lighter side is down and cook until just firm to the touch, 6 to 8 more minutes. Transfer to a cutting board.

Full Recipe

Wahoo: 48mph
Wahoo has a very firm texture with flesh in tight concentric rings like a tuna. It looks like a mackerel but the flesh is totally different. It can dry out fast during cooking. Also known as Ono in Hawaii. As of now they have conservation status of LC (Least Concern, not threatened). The chain restaurant bearing the same name isn’t all that bad either.

Full Recipe

Blue Fin Tuna: 40mph with bursts of up to 47mph
BlueFin tuna boast around 19g of protein. More than Yellow Fin. Long lived up to 20 years. The Blue fin is the largest of the tuna species. Generally it should not be cooked well done because it produces a very fishy odor when cooked.

1 cups Chopped Fresh Cilantro Leaves
3 Serrano Chiles, minced (if too spicy, use only 1-2 chiles)
4 tsp Grated Fresh Ginger
4 Garlic Cloves, minced
Juice From 4 Limes
1/4 cups Coconut Secret Coconut Aminos
Salt And Freshly Ground Black Pepper
1/4 cups Plus 2 Tablespoons Coconut Oil
4 (6-8 ounce) Blocks Sashimi-Quality Tuna
2 Ripe Avocados, halved, pitted, peeled and sliced

In a bowl, combine the cilantro, peppers, ginger, garlic, lime juice, coconut aminos, salt, pepper, and 1/4 cup of coconut oil.

Place a large cast iron skillet over medium-high heat and coat with the remaining 2 tablespoons of coconut oil. Sear the tuna for a minute on each quarter. Pour half of the cilantro mixture into the pan to coat the fish.

Transfer the seared tuna to plates and serve with the sliced avocado and the remaining cilantro sauce drizzled over the fish and avocado.

04.21.13 REST DAY

2 Comments to "Fast Fish (Part 3 of 4)"

  • Amanda says:

    April 21, 2013 at 6:26 AM -

    @ Alia, thanks for the yummy recipes.

    @ everyone, does anyone have a recommended fish market or vendor?

  • Alia says:

    April 24, 2013 at 10:31 AM -

    Hey Amanda! Sorry for the late response. No internet for a few days. Mar Vista Farmers Market has 2 really good fish vendors. One is just salmon and the other carries a variety of wild caught nummy. Mar Vista FM is on Sundays off of Venice 9a-2p.

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