1. Barbara Brown, PhD, R.D./L.D. Food Specialist, OCES Assoc. Prof., NSCI Wild Game Food Safety—Fish

2. Science of cooking fish 5/24/2012 Oklahoma Cooperative Extension Service 2

3. Key safety points 5/24/2012 Oklahoma Cooperative Extension Service 3 Keep it cold Keep it cold Microbes on fish may prefer lower temperatures Microbes on fish may prefer lower temperatures Ice it down, store it on ice, freeze quickly Ice it down, store it on ice, freeze quickly Keep it clean Keep it clean Everything that touches fish should be washed Everything that touches fish should be washed Avoid cross contamination Avoid cross contamination When it comes to preparing fish, heat is your friend—eliminates/inactivates microbes, parasites When it comes to preparing fish, heat is your friend—eliminates/inactivates microbes, parasites

4. Goals for cooking fish 5/24/2012 Oklahoma Cooperative Extension Service 4 Increase safety Increase safety Kitchen safety Kitchen safety Food safety Food safety Retain & improve eating quality Retain & improve eating quality Quality enhanced by heat, smoke (if not grilling smoke will probably not improve quality), cooking method, added ingredients Quality enhanced by heat, smoke (if not grilling smoke will probably not improve quality), cooking method, added ingredients Very little connective tissue so cooking will not increase tenderness Very little connective tissue so cooking will not increase tenderness

5. Unheated proteins, coiled Proteins denatured by heat, uncoiled Denatured proteins bind together Effect of heat on proteins 5/24/2012 Oklahoma Cooperative Extension Service 5

6. Cooking methods for fish 5/24/2012 Oklahoma Cooperative Extension Service 6 Can use any method used for other meats Can use any method used for other meats Healthiest choices limit added fat, salt Healthiest choices limit added fat, salt Thawing prior to cooking helps prevent overcooking of the outside prior to doneness of the center, dryness, loss of flavor Thawing prior to cooking helps prevent overcooking of the outside prior to doneness of the center, dryness, loss of flavor

7. 10 Minute Cooking Rule for Fish For all methods except deep frying, microwaving 5/24/2012 Oklahoma Cooperative Extension Service 7 1. Measure fish at its thickest point. 2. Bake at 450 o F (+/-), 10 minutes/inch of thickness 1-inch thick fillet will bake for 10 minutes 1-inch thick fillet will bake for 10 minutes 1/2-inch thick fillet will bake for 5 minutes 1/2-inch thick fillet will bake for 5 minutes 3. Add 5 minutes when cooking in foil or sauce. 4. Double cooking time when cooking fish that is still frozen. Higher potential for dry, tough, less flavorful fish Higher potential for dry, tough, less flavorful fish

8. Testing for Doneness 5/24/2012 Oklahoma Cooperative Extension Service 8 Thorough cooking destroys harmful bacteria and parasites Thorough cooking destroys harmful bacteria and parasites Check by inserting knife tip or fork at an angle into thickest part of fish, gently parting the meat Check by inserting knife tip or fork at an angle into thickest part of fish, gently parting the meat Done when opaque & flakes into sections Done when opaque & flakes into sections Can test with a food thermometer, T-stick Can test with a food thermometer, T-stick Done when thickest part reaches 140-145 o F Done when thickest part reaches 140-145 o F Difficult with thin fillets Difficult with thin fillets Slower testing may result in overcooking Slower testing may result in overcooking

9. Recipes we’ll be cooking 5/24/2012 Oklahoma Cooperative Extension Service 9 Recipe Fish Cooking method Cornmeal-Crusted Catfish Catfish Pan fried Fish Tacos with Salsa Tilapia Pan broiled Peppered Fish Chowder Tilapia fillets Stewed Fish Packets Cod or catfish fillets Steamed Quick Coatings for 6 Fish Fillets (Dill Seasoned Coating) Tilapia or catfish Bake Trout Amandine Trout or catfish Pan fried Fish Grilled in Cornmeal Husks Tilapia or catfish Steamed Ginger Tilapia with Sugar Snap Peas TilapiaStir-fried Grilled Fish with Bean & Pineapple Salsa TilapiaGrilled

10. 5/24/2012 Oklahoma Cooperative Extension Service 10

11. Nutrition Benefits of Fish 5/24/2012 Oklahoma Cooperative Extension Service 11

12. Nutrition contributions 5/24/2012 Oklahoma Cooperative Extension Service 12 High quality protein High quality protein Fat content—can be low in fat if prepared without added fat Fat content—can be low in fat if prepared without added fat Some contain higher amounts of fat & omega-3 fatty acids Some contain higher amounts of fat & omega-3 fatty acids Classes of fish: fat or lean Classes of fish: fat or lean Determined by amount of fat in flesh Determined by amount of fat in flesh Fat fish include mullet, mackerel, trout, tuna, salmon Fat fish include mullet, mackerel, trout, tuna, salmon Lean fish include flounder, cod, whiting, redfish, croaker, snapper, grouper, most freshwater fish Lean fish include flounder, cod, whiting, redfish, croaker, snapper, grouper, most freshwater fish

13. 2010 Dietary Guidelines for Americans 5/24/2012 Oklahoma Cooperative Extension Service 13 Twice per week, use seafood as the main protein food on your plate Twice per week, use seafood as the main protein food on your plate About 8 ounces/week (less for young children) About 8 ounces/week (less for young children) Variety of seafood can help prevent heart disease Variety of seafood can help prevent heart disease Choosing variety of type & source reduces risk of exposure to potential toxins Choosing variety of type & source reduces risk of exposure to potential toxins

14. Keep it lean & lower in sodium 5/24/2012 Oklahoma Cooperative Extension Service 14 Most common cooking method in Oklahoma… Most common cooking method in Oklahoma… Breaded & fried catfish = 195 kcal/3 oz. Breaded & fried catfish = 195 kcal/3 oz. Cooked without added fat = 122 kcal/3 oz. Cooked without added fat = 122 kcal/3 oz. Methods that don’t add fat: grilling, broiling, roasting, baking, stir-frying, poaching Methods that don’t add fat: grilling, broiling, roasting, baking, stir-frying, poaching Limit breading or frying, creamy sauces Limit breading or frying, creamy sauces Use spices or herbs, such as dill, chili powder, paprika, or cumin, and citrus juices (lemon, lime, orange) for added flavor without added fat, salt Use spices or herbs, such as dill, chili powder, paprika, or cumin, and citrus juices (lemon, lime, orange) for added flavor without added fat, salt

15. Balance cooking method with sides 5/24/2012 Oklahoma Cooperative Extension Service 15 Battered & fried fish (1 fillet), 2 T tartar sauce, 3 hush puppies, 1 cup French fries, ½ cup slaw: 1,205 kcal Battered & fried fish (1 fillet), 2 T tartar sauce, 3 hush puppies, 1 cup French fries, ½ cup slaw: 1,205 kcal Breaded & fried fish (1 fillet, carefully monitored fat temperature), 2 T tartar sauce, 1 buttered corn-on-the-cob, 3 bean salad, garlic bread slice: 795 kcal Breaded & fried fish (1 fillet, carefully monitored fat temperature), 2 T tartar sauce, 1 buttered corn-on-the-cob, 3 bean salad, garlic bread slice: 795 kcal Grilled fish, grilled herbed corn-on-the-cob, 1 cup green beans with garlic and cherry tomatoes, 2 grilled fresh peach halves, whole grain roll: 479 kcal Grilled fish, grilled herbed corn-on-the-cob, 1 cup green beans with garlic and cherry tomatoes, 2 grilled fresh peach halves, whole grain roll: 479 kcal Source of nutrient analysis for catfish: USDA National Nutrient Database for Standard Reference at http://ndb.nal.usda.gov/ http://ndb.nal.usda.gov/

16. Soapbox moment… 5/24/2012 Oklahoma Cooperative Extension Service 16 Increase number of vegetables & fruit Increase number of vegetables & fruit Oklahoma is 51 st in the U.S. in fruit and vegetable consumption…and we’re getting worse Oklahoma is 51 st in the U.S. in fruit and vegetable consumption…and we’re getting worse

17. Storing and preserving fish 5/24/2012 Oklahoma Cooperative Extension Service 17 Pescheria, Turino, Italy

18. Refrigeration 5/24/2012 Oklahoma Cooperative Extension Service 18 Wash fish under cold, running water, pat dry Wash fish under cold, running water, pat dry Wrap in moisture-/vapor-proof paper or plastic wrap Wrap in moisture-/vapor-proof paper or plastic wrap Place in a plastic bag or store in closed, rigid container Place in a plastic bag or store in closed, rigid container Store in coldest part of refrigerator as close to 32 o F as possible—on ice is a good choice Store in coldest part of refrigerator as close to 32 o F as possible—on ice is a good choice Shelf life depends on type of fish & how well it was taken care of prior to getting it home Shelf life depends on type of fish & how well it was taken care of prior to getting it home Use quickly, usually in 1-2 days Use quickly, usually in 1-2 days

19. Storage time for fish 5/24/2012 Oklahoma Cooperative Extension Service 19

20. Freezing fish 5/24/2012 Oklahoma Cooperative Extension Service 20 Needs to be as fresh as possible when frozen Needs to be as fresh as possible when frozen Pretreatment can improve quality during storage Pretreatment can improve quality during storage For lean fish dip 20 seconds in brine of ¼ cup salt to 1 quart cold water For lean fish dip 20 seconds in brine of ¼ cup salt to 1 quart cold water Firms fish & decreases drip loss from thawing Firms fish & decreases drip loss from thawing For fat fish dip 20 seconds in ascorbic acid solution of 2 tablespoons crystalline ascorbic acid to one quart of cold water For fat fish dip 20 seconds in ascorbic acid solution of 2 tablespoons crystalline ascorbic acid to one quart of cold water Controls rancidity & flavor change Controls rancidity & flavor change

21. Packing options 5/24/2012 Oklahoma Cooperative Extension Service 21 Ice Glaze Ice Glaze — Put unwrapped fish on tray in freezer. As soon as frozen, dip in ice water. Return fish to freezer to harden the glaze. Repeat glazing until a uniform cover of ice is formed. Wrap fish in moisture-vapor resistant paper or place in freezer bags, label, freeze. Water Water — Place fish in shallow metal, foil or plastic container or bag; cover with water, freeze. (Produces a poorer quality product than the ice glaze method.) Lemon-Gelatin Glaze Lemon-Gelatin Glaze — To prepare glaze, mix ¼ cup lemon juice & 1¾ cups water. Dissolve 1 packet unflavored gelatin in ½ cup lemon juice-water mixture. Heat remaining 1½ cups liquid to boiling. Stir dissolved gelatin mixture into boiling liquid. Cool to room temperature. When cool, dip cold fish into lemon-gelatin glaze, drain. Wrap fish in moisture- vapor resistant packaging, label, freeze.

22. Thawing fish options 5/24/2012 Oklahoma Cooperative Extension Service 22 Refrigerator—gives best results Refrigerator—gives best results Under cold water—quicker for small amounts Under cold water—quicker for small amounts Water must remain cold Water must remain cold Change water every 30 minutes or use running water Change water every 30 minutes or use running water In the microwave In the microwave Must cook immediately Must cook immediately Use fish thawed with other methods in 1-2 days Use fish thawed with other methods in 1-2 days

23. Other preservation options 5/24/2012 Oklahoma Cooperative Extension Service 23 Canning fatty fish (trout) Canning fatty fish (trout) Very time & energy consuming for not very good quality fish Very time & energy consuming for not very good quality fish Processing time in a pressure canner will be 100 minutes for pint jars, 160 minutes for quarts Processing time in a pressure canner will be 100 minutes for pint jars, 160 minutes for quarts Smoking Smoking Still requires refrigeration or freezing Still requires refrigeration or freezing

24. Reducing concerns about toxins 5/24/2012 Oklahoma Cooperative Extension Service 24 Gardner Lake, KS

25. So what is there to worry about? 5/24/2012 Oklahoma Cooperative Extension Service 25 Contaminants impacting food safety/health Contaminants impacting food safety/health Pesticide runoff Pesticide runoff Fertilizer runoff Fertilizer runoff Sewage Sewage Trash Trash Oil Oil Heavy metals—mercury, lead Heavy metals—mercury, lead PCBs PCBs Discarded medicine, drugs Discarded medicine, drugs Fish higher on the food chain are greater risk Fish higher on the food chain are greater risk Boomer Lake, Stillwater

26. To reduce risk 5/24/2012 Oklahoma Cooperative Extension Service 26 Variety Variety Fish from a variety of sources Fish from a variety of sources Different types of fish Different types of fish Prepared using different methods Prepared using different methods Check for consumption advisories where you fish Check for consumption advisories where you fish High risk groups need extra precautions High risk groups need extra precautions

27. 5/24/2012 Oklahoma Cooperative Extension Service 27 OK Dept. of Environmental Quality: http://www.deq.state.ok.us/ CSDnew/fish/index.htm

28. Precautions that can reduce toxins 5/24/2012 Oklahoma Cooperative Extension Service 28 Pesticides & other substances concentrate in fatty parts of fish Pesticides & other substances concentrate in fatty parts of fish As a precaution, remove skin & fat deposits when cleaning fish As a precaution, remove skin & fat deposits when cleaning fish Cook fillets instead of whole fish (PCBs, some other fat soluble contaminants are associated with whole fish) Cook fillets instead of whole fish (PCBs, some other fat soluble contaminants are associated with whole fish) Use cooking method that allows fat to drip away from fish: baking on a rack, broiling or grilling Use cooking method that allows fat to drip away from fish: baking on a rack, broiling or grilling Limit consumption of large predatory fish (largemouth bass, walleye for example) which are more likely to have higher concentrations of mercury Limit consumption of large predatory fish (largemouth bass, walleye for example) which are more likely to have higher concentrations of mercury

29. Fish is still a good choice 5/24/2012 Oklahoma Cooperative Extension Service 29 Remains an integral part of a healthy & balanced diet Remains an integral part of a healthy & balanced diet Enjoy the benefits Enjoy the benefits Manage the risks Manage the risks

30. Summary 5/24/2012 Oklahoma Cooperative Extension Service 30 Fish is good for you Fish is good for you Keep it cold and clean Keep it cold and clean Choose cooking methods that limit added fat and salt Choose cooking methods that limit added fat and salt Eat a variety of fish from a variety of sources prepared in a variety of ways Eat a variety of fish from a variety of sources prepared in a variety of ways Preserve fish in the most efficient way for you that will retain food & nutrition quality Preserve fish in the most efficient way for you that will retain food & nutrition quality

31. Questions? 5/24/2012 Oklahoma Cooperative Extension Service 31