Pennsylvania's popular syndicated radio and TV outdoors
programs, plus streaming audio and WEB TV shows.
Also producers of
Roger Mallon's
Fishin' Kitchen TV
show.
WEB TV and
Regional TV plus radio reaching millions of viewers and listeners every week.
Helping to promote our outdoor
heritage in PA and
surrounding
states with news,
information,
education and
outdoor fun!
| Welcome to
Roger’s Fishin’ Kitchen! |
Recipes
Cook Books Roger's Diet For Life |
| Fish Facts: Most
fish is naturally lower in fat than beef, pork and many other protein
sources. A growing body of research suggests that Omega-3 fatty acids found in some fish may be beneficial to the human body. Frying or grilling fish and meats produces cancer-causing compounds called heterocyclic amines (HCAs). According to the American Institute for Cancer Research, simply marinating the or meat before grilling reduces the amount of these toxic compounds. Also, using coated cooking surfaces instead of an iron skillet considerably reduces the HCAs formed when cooking. |
 |
| Selecting Fresh Fish If you want to buy fresh fish instead of catching your own, then where you buy it is almost as important as what you buy. Choose a fish market that is clean, busy and neat. These factors play a big role in fish freshness. |
Stick A Fork In It!
Perfectly cooked fish is nearly opaque, except for tuna and salmon, and should be very moist. It should flake in large chunks if at all. Fish that easily flakes and looks slightly dry is overcooked. Undercooked fish looks raw. |
| Fish frozen at sea on fishing boats is fresher than fish frozen in fish houses or at home. Keep fresh fish on ice as much as possible. | Thaw frozen fish in the refrigerator where it can remain cold during the thawing process. |
| Nutrition Books: The Carbohydrate, Fiber and Sugar Counter Guide, by Natow and Heslin, is excellent resource for monitoring carb count in most natural and processed foods, including brand items. |
Favorite Links For
Fish And Health www.gortons.com The frozen fish company offers great information. www.culinary.com for dozens of great fish recipes. www.lawrys.com The seasoning folks featured on A Great Day Outdoors with Betty Lou Fegely. www.cspinet.org The Center For Science in The Public Interest. Excellent "Healthletter" available. |
| Freshwater Species (Serving size: 1 fillet. Source: USDA) |
Calories | Carbs | Fat | Cholesterol |
| Farm Catfish | 214 | 14g | 12g | 75mg |
| Northern Pike | 174 | 0 | 1.5g | 77mg |
| Walleye | 148 | 0 | 2g | 136mg |
| Rainbow Trout | 109 | 0 | 4.5g | 46mg |
| Chinook Salmon | 196 | 0 | ||
| Striped bass | 105 | 0 |
Seafood isn't just something to eat when you've had it with chicken. A mounting body of research suggests that the omega-3 fats in fish can reduce the risk of sudden-death heart attacks.
In two major studies, the risk of sudden death was half as high in people who ate fish at least once a week compared to people who ate it less than once a month or never.
Not all seafood is equally good at protecting the heart. The evidence is strongest that fatty fish (like salmon, sardines, herring, and rainbow trout) are protective. (They have more omega-3s than lean fish.) But a large study found a lower risk in people who ate any fish, so lower-fat fish, like flounder, haddock, and sole, may also help.
But beware: The fish you buy in restaurants or supermarkets may be fried in artery-clogging, trans-laden hydrogenated oils or may be smothered in cheese, butter, or other saturated fats. And that can undo any benefits from omega-3s.
Rule of Thumb: Cook fish 8 minutes for every inch of thickness.That usually is enough for desired flakiness.
|
Tips For Grilling Fish Start with a very clean grill. An easy way to determine if the grill is producing medium heat is to place your hand close to the grill and if you can hold it there for 3-5 seconds, the grill is at medium heat. Hot or very hot heat prevents you from holding your hand above the grill for more than 3 seconds. Rule of thumb for cooking thick fillets or whole fish is
4-6 minutes per inch per side. Do not turn a fish over more than once when cooking. Another trick is to cut a piece of aluminum foil to the size of the fish and place the fish atop the foil on the grill. To test for doneness, poke a fork into the fish, twice slightly and bring up a small bite to taste. |
Tips for smoking meat, poultry, fish,
and seafood
(From Better Homes and Gardens)
At least 1 hour before smoke cooking, soak wood chunks (for smoker) or
chips
(for grill) in enough water to cover. Drain before using. Trim fat from
meat.
Rinse fish or seafood; pat dry with paper towels. If smoking fish or
seafood,
lightly grease the rack of a smoker or grill or lightly coat with nonstick
cooking
spray. Prepare smoker or grill as directed in Secrets
to Success at the beginning
of this article. Place meat, poultry, fish, or seafood on the grill rack. For
fish fillets,
tuck under any thin edges. Cover and smoke for the time given below or
until
done. After smoking, cover roasts, turkeys, and larger chickens with
foil;
let stand for 15 minutes before carving.
Timing Chart for smoke cooking
|
Cut or type
|
Thickness, weight, or size
|
Doneness
|
Smoker time (minutes)
|
Indirect grilling heat |
Indirect grilling time (minutes)
|
|
|
|||||
| Boneless rib eye, tenderloin, or top loin steak | 1 inch | Medium rare | 40 to 50 | Medium | 16 to 20 |
| Medium | 50 to 60 | Medium | 20 to 24 | ||
| Boneless sirloin steak | 1 inch | Medium rare | 45 to 60 | Medium | 22 to 26 |
| Medium | 1 to 1-1/4 hours | Medium | 26 to 30 | ||
| Boneless rump roast | 3 pounds | Medium | 3-1/4 to 3-3/4 hours | Medium-low | 1-1/2 to 2 hours |
| Boneless rib eye roast | 4 pounds | Medium-rare | 3 to 3-1/2 hours | Medium-low | 2 to 2-1/2 hours |
| Brisket, fresh | 3 to 4 pounds | Tender | 5 to 6 hours | Low | 2 to 2-1/2 hours |
| Rib Roast | 4 pounds | Medium rare | 3 to 3-1/2 hours | Medium-low | 2 to 2-1/2 hours |
| Medium | 3-1/2 to 4 hours | Medium-low | 2-1/2 to 3 hours | ||
| Ribs, back | 3 to 4 pounds | Tender | 2-1/2 to 3 hours | Medium | 1 to 1-1/4 hours |
|
|
|||||
| Boneless leg, rolled and tied | 3 pounds | Medium-rare | 2-1/2 to 3 hours | Medium-low | 1-1/2 to 2 hours |
| Medium | 3-1/4 to 3-3/4 hours | Medium-low | 1-3/4 to 2-1/4 hours | ||
| Boneless sirloin roast | 1-1/2 to 2 pounds | Medium-rare | 1-3/4 to 2 hours | Medium | 1 to 1-1/4 hours |
| Medium | 2-1/4 to 2-1/2 hours | Medium | 1-1/4 to 1-1/2 hours | ||
| Chop | 1-1/4 to 1-1/2 inches | Medium-rare | 55 to 65 | Medium | 16 to 18 |
| Medium | 65 to 75 | Medium | 18 to 20 | ||
|
|
|||||
| Boneless top loin roast (single loin) | 2 to 3 pounds | 160 degrees F. | 1-3/4 to 2 hours | Medium-low | 1 to 1-1/4 hours |
| Chop | 1-1/4 to 1-1/2 inches | Juices run clear | 1-3/4 to 2-1/4 hours | Medium | 35 to 40 |
| Loin center rib roast | 3 pounds | 160 degrees F. | 2-1/2 to 3 hours | Medium-low | 1-1/4 to 1-3/4 hours |
| Ribs, country-style | 2 to 4 pounds | Tender | 3 to 4 hours | Medium | 1-1/2 to 2 hours |
| Ribs, loin back or spare ribs | 2 to 4 pounds | Tender | 3 to 4 hours | Medium | 1-1/4 to 1-1/2 hours |
|
|
|||||
| Chicken, meaty pieces | 2 to 3 pounds | Juices run clear | 1-1/2 to 2 hours | Medium | 50 to 60 |
| Chicken, whole | 3 to 3-1/2 pounds | 180 degrees F. | 2-1/2 to 3 hours | Medium | 1-1/4 to 1-1/2 hours |
| 6 to 7 pounds | 180 degrees F. | 3-1/4 to 4 hours | Medium | 1-3/4 to 2-1/2 hours | |
| Chicken breast half (skinless and boneless) | 1 pounds | Juices run clear | 45 to 60 | Medium | 15 to 18 |
| Turkey, whole | 8 to 10 pounds | 180 degrees F. | 4-1/2 to 5 hours | Medium | 15 to 18 minutes |
| Turkey breast half | 2 to 2-1/2 pounds | 170 degrees F. | 2 to 2-1/2 hours | Medium | 1-1/4 to 1-1/2 hours |
| Turkey drumstick | 8 to 12 ounces | Juices run clear | 2-1/2 to 3 hours | Medium | 1 to 1-1/4 hours |
| Turkey tenderloin | 8 to 10 ounces | Juices run clear | 1-1/4 to 1-1/2 hours | Medium | 25 to 30 |
|
|
|||||
| Fish, dressed | 8 to 10 ounces | Flakes | 1-1/2 to 2 hours | Medium | 15 to 20 |
| 3 pounds | Flakes | 2-1/2 to 3 hours | Medium | 45 to 55 | |
| Fish fillet or steak | 1 inch | Flakes | 45 to 60 | Medium | 20 to 25 |
| Shrimp | Jumbo (12 to 16 per pound) | Opaque | Not recommended | Medium | 10 to 12 |
Olive Oils:
Most of the world's olive oils are produced in Spain.
Olive oil is easily digest and quickly and completely absorbed in the
body. Also trace components of chlorophyll help absorption and the aroma
and taste stimulate the appetite, an important assist
for the digestive process.
The circulatory system is aided by a diet which includes olive oil,
reducing the risk of arterialsclerosis and circulatory ailments. The
non-saturated fat in olive oil are not only cholesterol-free, but have been
shown to reduce cholesterol levels.
The health regulations in Spain define three classes of olive oil:
| Virgin Olive Oil | Extracted from Olives by mechanical means or other
methods which do not modify its basic properties. A completely
natural product which maintains taste plus chemical and biological
characteristics of the olive.
With the virgin grade there are three quality levels: 1. Extra Virgin: Oil of the best taste, and an
acidity level not exceeding 1%. |
|
| Refined Olive Oil | Oil obtained by refining virgin oil whose taste and/or
acidity levels make it unsatisfactory for direct consumption. This is a health and perfectly acceptable food product, but it does not have the full taste of virgin olive oil. |
|
| Olive Oil | This is made by blending both refined and virgin olive oil. This is very much a standard in the marketplace. It's properties are somewhere between the pervious two. | |
| Source: Olive Board of Spain. |