|
As part of the Rockfish Celebration, the 3rd Annual Junior Chef's Rockfish cook-Off will be held during the 2010 East Coast Commercial Fisherman's and Aquaculture Trade Exposition. The top 10 chef finalists between the age of 7 and 17 will compete in the cook-off on Saturday, January 30 in Ocean City, Maryland. The contest will consist of two age groups, 7-12 and 13-17. The cook-off is sponsored by the University of Delaware Sea Grant Program, University of Maryland Sea Grant Program and Maryland Department of Agriculture's Seafood Marketing Program.
"Winter is prime time for the delicious Chesapeake Bay rockfish" said Agriculture Secretary Buddy Hance. "Our commercial fishermen catch the Bay bounty for us to enjoy at home and in restaurants. It is a tasty and healthy nutritional choice."
Maryland rockfish fits perfectly into any diet plan. A three ounce cooked portion contains only 105 calories, 2.5 grams of fat, zero carbohydrates and many good vitamins, minerals and 0.8 grams of omega-3 fatty acids. Omega-3 fatty acids are important for good health. They help in lowering cholesterol and have many other important benefits for eyes, skin and even mental health.
Rockfish may be prepared in a variety of ways. A favorite is to simply brush the fish with a small amount of olive oil, sprinkle with salt and pepper then bake at 450° for 10 minutes per inch of thickness of fish. They are also delicious stuffed with crab imperial or an oyster dressing for special occasions or cut up into strips and fried for a tasty treat.
For the best taste and quality look for the following when purchasing fresh rockfish:
Fresh fish should have a mild sea breeze aroma.
Whole fish should have bright, clear and shiny eyes. Scales should be shiny and cling tightly to the skin. Look for bright pink or red gills.
Steaks and fillets should be moist with firm and shiny flesh. The flesh should spring back when pressed.
Look for the special purple, green and silver Maryland Rockfish Celebration buttons and table tents at your favorite restaurant or retail market. The Maryland Rockfish Celebration is sponsored by Maryland commercial fishermen, seafood processors and the Maryland Department of Agriculture.
Try this great recipe for Southwest Rockfish with Rice and Beans.
SOUTHWEST ROCKFISH WITH RICE AND BEANS
2lbs Maryland Rockfish fillets, skinned or skin on
Rockfish Topper
2 to 3 teaspoons minced garlic
2 teaspoons orange juice
4 teaspoons minced fresh cilantro or parsley
½ teaspoon salt
1 tablespoon vegetable oil
¾ cup long grain rice
1 tablespoon minced garlic
1 tablespoon vegetable oil
2 cups tomato salsa
1 ½ cups cooked or frozen corn
1 15-ounce can pinto or black beans, drained and rinsed
½ cup orange juice
½ teaspoon ground cumin
½ teaspoon freshly ground black pepper
2 tablespoons minced fresh cilantro or parsley
Preheat oven to 400 degrees. Place rockfish skinned (or skin) side down in a single layer in a shallow dish. For the rockfish topper, in a small bowl, mix the garlic, orange juice, cilantro, salt and oil. Spoon topper over rockfish and spread to evenly coat. Cook rice according to package directions and keep warm.
In a heavy, large skillet, heat remaining tablespoon of oil on medium heat for 3 minutes until hot. Add garlic and saute until slightly softened, about 2 minutes. Stir in the salsa, corn, beans, orange juice, cumin, and pepper. Cook, uncovered, until hot, 7 to 8 minutes, stirring occasionally. Remove from heat and stir in cilantro.
Spoon hot rice into a 9 x 13 inch baking dish and top with bean mixture; stir gently to blend. Place rockfish fillets, coated side up, on top of the bean mixture. Bake, uncovered, until the flesh of the rockfish turns white and just begins to flake when tested with a fork, 18 to 20 minutes. Makes 6 servings.
|
