- This installment of "Cookin' With Hoss" originally appeared in the January 2024 health and wellness issue of COMO Magazine.
Well, we made it through another holiday season, and are now suffering through what we call the “holiday hangover,” where we realize how much we over-indulged in food, beverage — and credit card use! It’s resolution time, and one of the most popular resolutions is to eat healthy. Although that may sound draconian, it needn’t.
One can satisfy this resolution and one’s craving for good food with seafood!
Several varieties of seafood can be prepared in multiple ways with one of many different spice blends or marinades that will satisfy both your dietary requirements and palate-pleasing cravings.
Seafood, and especially fish, is not only relatively low in fat, but also is high in beneficial fats. Most seafood can be baked, broiled, sautéed, or grilled. Some of the flakier varieties, such as sole, catfish, and walleye do not lend themselves to grilling, as they have a tendency to fall apart. Firmer fish, such as tuna, swordfish, and marlin do not work as well for baking or broiling. Just about every type can be sautéed or pan seared with excellent results.
When sautéing, use an oil such as olive oil, which has no saturated fats, although extra virgin olive oil is not necessary. Remember, fish does not have to be cooked until dry to be eaten; in fact, most fish is best prepared between medium and medium well. Good quality tuna is best when pan-seared rare to medium rare. A variety of seafood is available locally from several purveyors, from the mundane to the exotic.
Look for seafood that is firm, has a fresh, clean aroma, and does not smell “fishy”or have an ammonia odor.
Following is one of our favorite preparations for seafood, along with a tasty side.
- Salmon fillets
(6-8 oz per person)
- Hoss’s Bronze Seasoning
- Olive oil
- Coat both side of the fish liberally with the bronze seasoning.
- Sauté in a heavy skillet in olive oil on medium high heat until the exterior turns amber brown. Turn over and sauté other side. Serve medium-well.
Note: You can substitute just about any fish, shrimp, or sea scallops as desired.
Black Bean Salsa
- 1 can black beans, drained and rinsed
- 2 tbsp raspberry vinegar
- 3/8 c finely chopped yellow onion
- 1/8 c each finely chopped red and green pepper
- 4 tbsp minced fresh jalapeno
- 1 tsp granulated garlic
- 1/2 tsp salt
- 1 tbsp sugar
- 2 tbsp minced cilantro
- 2 tbsp lime juice
- Mix all together; best if made the day before.
Note: Will be good for up to two weeks refrigerated.
Jim “Hoss” Koetting is a retired restaurateur/chef who enjoys gardening, good food, good bourbon, and good friends.