• 8 ounces of fish
• 1 egg
• salt and pepper
• 2 limes, juice of
• 4 tablespoons ground flax seeds
• 1 tablespoon canola oil

Directions:

Marinate the fish with the lime juice, salt and pepper for ten minutes.

 Beat  the egg with the oil. 

Pass the fish through the egg /oil mixture and then through the milled flax seed, until it is well coated. 

Cook on both sides at low flame. 

Serve immediately when they are crispy.

Email: slofreshcatch@gmail.com;wwwslofreshcatch.com  1748 Deer Canyon Road, Arroyo Grande, CA 93420 

Today’s fish is Sand Sole Provided by Tognazzini’s Dockside and Caught by Captain     Travis Evans                                                                                                                       

 Captain Evans caught this fish with a trawl which the California Department of Fish and Game authorized. The sand sole is a 2-foot-long, shallow water fish ranging from Alaska to southern California. It is a member of a common fish group collectively called flatfish that lie on the bottom on either the left or the right side of the body. 

Healthy Heart and Brain

Eating fish is an important source of omega-3 fatty acids. These essential nutrients keep our heart and brain healthy. Two omega-3 fatty acids found in fish are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Our bodies don’t produce omega-3 fatty acids so we must get them through the food we eat. Omega-3 fatty acids are found in every kind of fish, but are especially high in fatty fish. Some good choices are salmon, trout, sardines, herring, canned mackerel, canned light tuna, and oysters.

Omega-3 Fatty Acids:

• Help maintain a healthy heart by lowering blood pressure and reducing the risk of sudden death, heart attack, abnormal heart rhythms, and strokes.
• Aid healthy brain function and infant development of vision and nerves during pregnancy.
• May decrease the risk of depression, ADHD, Alzheimer’s disease, dementia, and diabetes.
• May prevent inflammation and reduce the risk of arthritis.

Excerpted by the Washington Department of Health

Sand Sole Breaded with Flaxseed Meal (serves two)

• 8 ounces of fish
• 1 egg
• salt and pepper
• 2 limes, juice of
• 4 tablespoons ground flax seeds
• 1 tablespoon canola oil

Directions:

Marinate the fish with the lime juice, salt and pepper for ten minutes.

 Beat  the egg with the oil. 

Pass the fish through the egg /oil mixture and then through the milled flax seed, until it is well coated. 

Cook on both sides at low flame. 

Serve immediately when they are crispy.

Directions:

1 can smoked albacore flaked, including its juice

2 avocados halved

1/8 cup minced red onion

Lettuce

Retain the avocado shell but scoop it out.  Mash the avocado and combine the red onion and smoked albacore plus juice.  Put mixture back into the avocado shell and serve on a bed of lettuce.

 Today’s fish is Canned Albacore Provided by Tognazzini’s Dockside Fish Market and Caught by Captain Wayne Moody

  Pacific Albacore Tuna (Thunnus alalunga)

 Albacore tuna is a “highly migratory species” – these fish are found around the world and can travel across an entire ocean. Most of the albacore harvested in U.S. fisheries comes from the Pacific, mainly from waters off the U.S. West Coast and adjacent high seas. Most commercial fishermen use either troll or pole-and-line (bait boat) gear to harvest albacore and generally fish from mid-June to October, depending on their location.One of the major challenges for management is continuing to pursue precautionary management internationally, given the most recent stock assessment indicated that albacore tuna is abundant.

 The FDA and EPA recommend that nursing moms, moms-to-be, and young children only eat up to 6 ounces of albacore tuna per week, as some canned albacore (“white”) tuna may have more mercury than canned light tuna (skipjack, yellowfin, and big eye tuna).

 HIGH WINDS STIMY LOCAL COMMERCIAL FISHERMEN JUST LIKE LAST YEAR THIS MONTH

 Here is what Captain Wayne Moody had to say about the conditions, “It’s blowing out there! They’ve had gale winds all week and it should continue to today.  The only guys who are fishing are close in for salmon.  It’s not financially viable to go out plus it’s dangerous.  We are really dependent on the weather.  With the cost of diesel and bait it’s not worth it to go out because we can only fish for a short period.”

 SLO Veg Salad Nicoise (serves two)

 1 can of Wayne Moody’s regular albacore

• blanched vegetables in season: zucchini, yellow squash, broccoli
• cooked vegetables in season: artichokes
• fresh vegetables in season: lettuce, carrots, radishes, celery, spring onion, avocado
• 1 hardboiled egg halved
• ½ cup klamata olives
• extra virgin olive oil
• salt and freshly ground pepper

Blanch vegetables in boiling water till just cooked. Immediately place in ice water.  Drain.  Cook artichokes until cooked. Cut fresh vegetables into bite sized pieces.  Peel and cube the avocado.

Open the can of tuna and place it in the middle of a platter. Arrange vegetables, egg, and olives around the tuna.  Drizzle everything with the olive oil and sprinkle with salt and pepper, then serve.

blanched vegetables in season: zuchini, yellow squash, brocoli

cooked vegetables in season: artichokes

fresh vegetables in season: lettuce, carrots, radishes, celery, spring onion, avocado

1 hard boiled egg halved

1/2 c. kalamata olives

extra virgin olive oil

salt and freshly ground pepper

Blanch vegetables in boiling water till just cooked. Immediately place in ice water.  Drain.  Cook artichokes until cooked. Cut fresh vegetables into bite sized pieces.  Peel and cube the avocado. Open the can of tuna and place it in the middle of a platter. Arrange vegetables, egg and olives  around the tuna.  Drizzle everything with the olive oil and sprinkle with salt and pepper, then serve.

• Wash and dry the fish thoroughly; season with salt and lemon juice. Flour both sides of the fish and pan fry in combination of vegetable and olive oils until it has reached a golden brown.
• Drain off all but 2 tablespoons of the oil from the frying pan; add flour and stir thoroughly. Add the vinegar, tomato paste (dissolved in 1 cup of water), garlic, rosemary, sugar, bay leaves, salt, and pepper. Boil a few minutes. When the sauce has thickened, add the pan-fried fish and simmer for 2 to 3 minutes.
• On a hot dish, place the sole. Pour the sauce over the top and serve with boiled new potatoes and fresh baby vegetables. Serve immediately.

1. 1 can smoked White fish
2. 2 Flour Tortillas
3. 1/2 Cup Shredded Cabbage
4. 1 1/2 Tbs. Chopped Cilantro
5. 1/4 Cup Julienne Tomatoes
6. 1/8 Cup Julienne Red Onion
7. ¼ Cup Chipotle Aioli (recipe located on the bottom)
8. 1 Lime

Start by warming the tortillas in a hot pan and wrapping in foil and placing to the side to keep warm. In the mean time in a bowl, mix the shredded cabbage, cilantro, tomatoes and red onion. Squeeze lime juice over mixture and season with salt and pepper. Then set to the side to marinate.

Proceed to warm up the smoked fish. Once warm you can start assembly of the tacos themselves. Start by placing 4oz of fish in each warm tortilla. Add a substantial amount of slaw over the filling and dollop some chipotle aioli over the top. Garnish with more chopped cilantro and lime wedges if desired. Serve immediately.

 Chipotle Aoli

1. 1/2 Cup Mayonnaise
2. 3 Cloves of Garlic
3. 8 Cup Lemon juice
4. 3 Chipotles in Adobo with sauce

 In a blender start by adding garlic, lemon juice and chipotles and there juice. Puree until mixture is a smooth paste. At this point add the mayonnaise and pulse until combined. Scrap the side of the blender down with a rubber spatula and adjust with salt and white pepper. Once aioli is ready transfer to a small container and refrigerate immediately.

Email: slofreshcatch@gmail.com   http://www.slofreshcatch.com

 (Coryphaenoides acrolepis)…  are deep-sea fishes related to hakes and cods that occur world-wide in all oceans. Also known as “rattails”, they are especially abundant in waters of the continental slope…”

Excerpted from the National Atmospheric and Oceanic ministration

DO YOU KNOW WHERE YOUR SEAFOOD COMES FROM?

  Despite the diversity and abundance of domestic fisheries, over 85% of the seafood we consume here is imported. China, Thailand, Canada, Indonesia, Vietnam and Ecuador are the primary countries catching, farming and shipping this seafood into the US. Unfortunately, many of the protections built into US fisheries management are not enforced on the high seas. Seafood species we value in our diet (shrimp, tuna, swordfish, just to name a few) that American fishermen would like to continue making a living from, are often caught or farmed without regard to the future. If you are concerned about eating seafood that is sustainable, we recommend you buy US wild-caught seafood. Your choice supports an industry of fishermen and their families, and the heritage of our country.

 Excerpted from the Faces of California Fishing

FISH WITH CILANTRO PESTO (serves four)

 Prep Time: 10 minutes Cook Time: 10 minutes Total Time: 20 minutes

• 1  pound white fish fillets
• 2 cups cilantro leaves (about one bunch)
• 1 clove garlic, chopped
• 1 small shallot, chopped
• ¼ cup olive oil
• ¼ cup vegetable broth or white wine
• Sea salt

Preparation:

Preheat oven to 450 degrees. Line a baking tray with parchment or foil, and arrange fish in a single layer on the tray. In a blender or food processor, blend cilantro with garlic, shallot, and olive oil. Add stock, a tablespoon at a time, until the pesto reaches desired consistency (it should be easy to spoon onto the fish fillets).

Spread a generous layer of pesto on the fillets. Any leftover pesto can be saved for another use. Bake fish for 10-12 minutes, until it flakes easily with the tip of a knife or fork. Serve immediately.