In search of palatable fish dishes

March 21, 2005 9:56 PM

We have decided as a family that we need to lower our cholesterol levels, and want to add fish to our diet for the omega 3 fatty acids. But we all hate the taste of fish.

Are there any fish dishes or preparation techniques that minimize, or, preferably, completely obliterate that fishy taste without smothering the fish in yummy cholesterol-laden sauces? Unfortunately, most of us dislike strong spices (well, except garlic), so masking the taste with curry or hot peppers isn't an option either.

Or should we just take supplements?

posted by Soliloquy to food & drink (45 comments total)

Have you thought about smoked fish? Many people who do not enjoy grilled or baked salmon love it smoked, for example.

I don't know what, if any, effect this has on the health benefits of the fish.
posted by jeffmshaw at 9:58 PM on March 21, 2005

Any fish high in omega-3 will taste "fishier" than most. Have you considered adding flax seed to your diet instead?
posted by cali at 10:10 PM on March 21, 2005

As much of a leap of faith as it sounds, sushi might be a good bet for you, as a lot of the odors that create the 'fishy' taste are released during cooking. Good quality sushi can be completely odorless and really delicate.

I second the recommendation of flax-- it's good stuff that can work its way into lots of recipes. There are even several brands of bread that are made with flax seeds and flax oil.
posted by yellowcandy at 10:30 PM on March 21, 2005

Try salmon with garlic & maple syrup. Or with mustard. Or soy sauce. If the salmon's fresh and if you grill or pan-fry it to death it won't taste too fishy. A couple of random recipes that seem to fit the bill here and here. Also, some vegetarian sources of Omega 3.
posted by mono blanco at 10:31 PM on March 21, 2005

Poaching is one cure. Poached fish has a less fishy taste than other cooking methods. Also, add lots of lemon, it dramatically alters (masks?) a fishy taste. Try raw fish such as Sushi and Sashimi, it has much less of a fishy taste than cooked.
posted by caddis at 10:34 PM on March 21, 2005

Sheesh... this is a tough one. I'm leaning towards supplements here. But I would also have to say, if your main complaint about fish is the "fishy taste", then perhaps you've only been exposed to crappy, not-so-fresh fish... which makes all the difference in the world.

All the colored fish is going to be much stronger in flavor, making it tougher to mask.. like tuna and salmon. So I would just count on avoiding those.

Most white-fleshed fish is pretty mild in the flavor department. If it's fresh, even moreso of course. Make sure to review some "how to buy fresh fish" tips, available somewhere on the web I'm sure. A simple (inexpensive) tilapia filet, dredged in seasoned flour and quickly pan fried 'til golden brown makes a fine meal. In a non-stick pan, it'll only take a little olive oil (enough to help it color and give the coating the proper finished texture).. and olive oil is good for you. When it's done, set it aside and melt a little butter in the pan (just go olive oil if the butter is a turn-off) with some fresh lemon juice, a few capers, parsley, S+P... good to go.

Just don't cook it to death. It's not going to make it any better by making sure it's "well done". Cook it through of course but fish, for the most part, cooks pretty fast. Try to flip it only once. When you eat it just think, "Mmmm, how delicate and lovely".

on preview: Excellent point cali. But I'll let my post ride.
posted by Witty at 10:34 PM on March 21, 2005

In Chinese cooking, ginger and rice wine are often used to remove the "fishiness" of fish.

Steamed fresh fish, prepared in numerous Asian ways. Delicious and healthy stuff.
posted by madman at 10:49 PM on March 21, 2005

Witty is right: slight differences in quality have a huge impact on taste. If you can afford it, pay premium dollar for your fish. Otherwise, try to go out of your way to find a local fish market where you can get high-quality fresh fish at a relatively low price. It's unfortunate, but to a large extent, you really do get what you pay for.

I would disagree to some extent with Witty's comments on colored fish: the highest quality tuna and salmon will have a wonderful taste, with no trace of "fishiness". It's a stronger flavor, but not a fishy flavor; I'd call it "creamy" or "rich". And there's no need to cook them well-done: they're best rare-to-medium rare. But they'll cost upwards of $15/lb.

I second the recommendation of tilapia with a minimal preparation; the preparation that Witty recommends also works really well with halibut.
posted by mr_roboto at 11:19 PM on March 21, 2005

Perhaps your objection to the fishy taste is actually an objection to the fishy smell? I'd recommend that you try Basa, a vietnamese import previously erroneously called catfish.

Basa is a white fish with all the usual fishy nutritional goodness, but with the distinctive characteristic that it is completely odorless. It is also very tasty, if prepared correctly.
posted by Deepspace at 11:24 PM on March 21, 2005

My mother (who makes to-die-for fish dishes) soaks some fish in milk, and according to Google, this seems to be a way to reduce the fishy taste. Also, if you have any fisherman friends, this would be the time to start kissing up — just-caught fish is much less fishy tasting than market fish.

Or, let the fish keep swimming and seek out some Omega-3 Bread.

Finally, I really adore fish tacos, and this may be an option your family finds more palatable, with salsa, shredded cabbage, avocado, etc. I use plain yogurt (strained is great, if you can find it) on these instead of sour cream or mayo.
posted by taz at 11:39 PM on March 21, 2005

Here is my recipe for poached salmon (sorry I cook by feel rather than with exact recipes, so no ingredient list):

Prepare a court bouillon poaching liquid by filling a pan to a depth sufficient to just cover salmon fillets with a mixture of chicken broth and white wine. A 50/50 mixture is nice, but pretty dear in price; try to keep about 20% wine or more. You can skip the wine if you want but add a little acid in the form of vinegar or lemon. If you substitute Vermouth for wine use much less due to its stronger flavor. As the liquid comes to a simmer add a mirepoix, two parts chopped or sliced onion and one part each sliced carrots and celery, the total quantity for poaching fish for two would be about a handful. Add a bayleaf or two, salt and pepper to taste. Add any other herbs to suit your taste such as thyme and parsley (I also like chervil or fines herbes), fresh is best, but dried herbs are just fine. Some people like to add lemon juice, about one half lemon, but I skip it. A compromise is one or two slices from a lemon. Add the fish and cook at a low simmer with the top off until done. The time depends upon the thickness of the fillets and your definition of done. Don't be afraid to cut into the fillets with a knife (separate the natural layers) to check on its progress. A thin fillet can be done in just a few minutes thicker ones can take up to 15 minutes or so. The fish will cook slightly after being removed so I like to cook it until there is just a hint of rawness at the very center. Most people would probably like it done just a touch longer. Serve with lemon juice and or a sauce of some of the court bouillon boiled down with some butter and capers added. Poached salmon is also great chilled, especially in the summer. Sallmon is high in omega-3 and this recipe is not fishy and generally liked even by those who profess to dislike fish. It is less fishy as the heat is so low and because of the aromatic liquid.
posted by caddis at 12:27 AM on March 22, 2005

Here's another option: fresh rainbow trout. It's the mildest fish imaginable. Pan-fry it in olive oil with plenty of garlic, and serve it with a fruit salsa (finely diced mango or pineapple, onion, jalapeno, lime juice, salt and pepper). Trout should be inexpensive, too.
posted by mr_roboto at 12:36 AM on March 22, 2005

I'm allergic to fish, so I eat "designer" eggs with increased levels of Omega 3's. They don't taste any different to me than regular eggs. They may even taste better. There are lots and lots of different brands out there.
posted by Shoeburyness at 1:09 AM on March 22, 2005

Marinated mackerel (saba at the sushi bar) is delicious alterative to cooked or raw fish,the chef told me that there is more nutrition in one ounce of mackerel than four ounces of tuna.
posted by hortense at 1:53 AM on March 22, 2005

Where to begin...

The best way to avoid the fishy taste in fish is to buy fresh fish that has not been frozen. No matter what the species, it tastes better fresh. Once any fish has been frozen it's not gonna taste as good. That's not to say that you can't get decent frozen fish, but the best fish is never frozen.

When you buy fish you should smell it. You have to get your nose right down next to it and get a good whiff. Good, fresh fish has virtually no smell at all, fishy or otherwise. If the fish smells fishy, it is not fresh and you should not buy it. This is true for any seafood. Fresh seafood doesn't smell. Also, if the fish still has the head on, the eyes should be clear. If the eyes are cloudy, the fish is not fresh - period.

This may cause controversy, but I'm going to say it any way; salmon is oilier than many other types of fish and, because of this, it can taste fishy. There are ways to cook it in a manner that will render it less fishy, but I personally would not recommend it for folks who are not fish fans.

Go with the fresh stuff for best results.
posted by wsg at 2:36 AM on March 22, 2005

I realize that not everyone has access to good, fresh seafood. I am spoiled living on the Florida Gulf Coast.
posted by wsg at 2:43 AM on March 22, 2005

Okay, so as other people have mentioned, the fresher the fish, the less fishy the smell. Also, what about omega-3 eggs?

That being said, i have three fish recipes that i've served to people who 'don't like fish' and they've loved them:

1)Take a lot of garlic, a lot of ginger, a bit of chili, a bit of sugar, and mix it up with enough soya sauce to make a thick sauce. Marinate fish in this (I used salmon steaks), and then pan fry the fish, pressing as much of the garlic/ginger sauce onto the fish as you can, so that it creates a sort of superflavourful crust while it cooks.

2) Mix together equal parts grainy mustard and plain yogurts, spread on fish (also good on chicken) and top with bread crumbs. Bake till cooked.

3) Saute fennel and onions togehter until starting to caramalize (both have strong smells, which would cover any fishyness), then add in some lemon juice, a some chicken stock, and some rosemary (or whatever herb you like), place a couple of white fish fillets on top of the vegetables, cover the pan and let the fish steam until done. Serve it all together and you will barely taste the fish! My roommate thinks i'm a great cook, but even she thinks this is the best thing i make!! its's fabulous! :-)
posted by Kololo at 3:37 AM on March 22, 2005

Another "fresh fish is best" vote from me. We have a small fishmongers near us, and it closes when all the fish is gone, so you have to get there early. Nice, fresh salmon fillets, wrapped in foil, with a knob of butter and juice from a lemon, close up the foil but leave space for air, gas mark 6, 15 or 20 minutes or until it is juuuuust done all the way through, serve with green beans and mash or crushed new potatoes. If you take it out when it's just done all the way through, it'll be the tenderest, creamiest thing you've ever tasted. Doesn't taste "fishy" at all.

Or pan fry it with garlic, drizzle with balsamic vinegar once it's done. Or rub it in olive oil, season, and grill, adding the balsamic once it's on the plate. Mmmm. Hungry now.
posted by ralphyk at 4:25 AM on March 22, 2005

Speaking as someone who used to hate fish, and now eats it regularly, I cannot agree strongly enough with the fact that you really need to try very good, very fresh fish before you really know whether you've got a taste for it or not.

Until I spent some time in Hawaii in my early 20s, I _never_ ate fish--I grew up in New England, but really had never eaten anything but fish sticks and day-old filets from the store. After starting with mild fish that was really, really fresh, I now eat just about anything, including sushi, etc.

Go to a really good fish market (if you can), and get a filet of one of the following: mahi-mahi, opakapaka, tilapia or "sea bass" (which might also be called "bronzino"). Whatever's freshest. Any of the recipes above will probably work fine with it--none of those is going to taste "fishy" at all if they're really fresh.
posted by LairBob at 4:28 AM on March 22, 2005

Baked Salmon With Pesto.

Bake the fish at fish baking temprature. I forget what that is, but you smear freshly-made pesto all over the thing, and then bake it til its done. I prefer my salmon a little rare, but you can cook it totally through if you like. My husband did NOT like fish, but he loves this dish.
posted by Medieval Maven at 9:14 AM on March 22, 2005

You may want to consider the possibility that you can taste the breakdown products of various fatty acids found in fish, and that you regard that taste as repellent. There are fewer of these chemicals in fresh fish (see remarks above), but they're present even in a living fish -- so if you can taste them, you could rip the flesh from a fish you just grabbed out of the water, and you'd still hate the taste.

...I spent a lot of years trying desperately to forcibly enjoy fish, before a kindly biochemist at a party told me I probably wasn't ever going to like it -- because I can taste chemicals that most folks can't. So in my case, the fact that I despise fish is genetic, and I'm screwed. I've gone with supplements.

Mind you, I'm not a scientist. But the guy sounded convincing, and his thoughts on the matter certainly reflected my experience (eg: I hate fish, but my father loves fish, while my mother hates fish -- because the gene in question is X-linked, and I've inherited hers).
posted by aramaic at 9:19 AM on March 22, 2005

I was under the impression a tablespoon of cod liver oil a day is a healthy thing to do, and it's quick and painless. My ex takes it daily and it's done really good things for her.
posted by knave at 9:32 AM on March 22, 2005

As a former commercial fisherman, I"m with the fresh fish crowd. I despise that fishy taste/odor - get "flash frozen" fish (if fresh isn't available) or go with surimi. Surimi (artificial crab) tastes great (zero fishy flavor), it's cheap, and you can use it for just about anything. The oils/fat in some fresh fish give them a fishy taste while, basically, decomposition does it in all others. Salmon tastes like shit no matter when you harvest it - though it's good smoked. Halibut rarely tastes fishy because it is so dry.
posted by rotifer at 9:37 AM on March 22, 2005

I don't have exact measurements, but simmering chunks of salmon in light soy sauce with some ginger and garlic takes away the fish smell. Wait, I posted a recipe here on MeFi a couple years back (although you might want to use less soy sauce):

In a small bowl add the following:
1 cup sake or white wine
1 cup soy sauce
2 cloves garlic
A fair amount of fresh julianed ginger
A few pinches of powdered wasabi

Mix it up and throw in whatever fish filet you have (I like salmon or golden trout)

In a large wok heat up some olive oil with crushed garlic and some tomatos, the tomates and some thickness and subtles flavor when you reduce the sauce.

When the oil is hot dump in the contents of the bowl and simmer the fish until the sauce reduces. I keep in at medium to medium high heat. Cooking time depends on the thickness of the fish.

The julianed ginger is great because it gets softened during the simmering and is nice to bite into. The sauce is also great over rice, if you want to impress your girlfriend with this simple overcook proof recipe, make some rice and salad and you'll have a winner!
posted by jonah at 9:38 AM on March 22, 2005

I feel your pain, because my physician commanded that I include prodigious amounts of fish oil in my diet, and I hate fish, too.

There is a solution. You can buy "lemon-flavored" fish oil and cod liver oil. Sounds gross, I understand. But, through the miracles of modern science, they have no discernable fish taste! Really! I promise that I'm on no one's payroll on this.

I take two tablespoons of fish oil, and one tablespoon of code liver oil daily. The fish oil is from a company called "Health From the Sea" (it's also molecularly distilled, which assures no trace of mercury, either). The cod liver oil is from a company called Carlsson.

However, if you burp sometime during the day, the fishy taste and smell is there.

Don't burp.
posted by curtm at 9:43 AM on March 22, 2005

Oh, also I think that grilled fish is fantastic, especially salmon. If you don't have easy access to a BBQ, remember that the broiler is like a BBQ, but upside down.
posted by jonah at 9:44 AM on March 22, 2005

A cheap way to get more Omega-3's is to buy flax seeds in bulk, grind them in a coffee grinder, and sprinkle them on stuff as a condiment. (As a non-fish-eater, that's how I do it.)
posted by Zed_Lopez at 9:53 AM on March 22, 2005

I have been taking supplements since Nov/Dec of last year, even though I love fish (mmmm black miso cod is one of my favorite dishes. Tastes like candy.). To get as much Omega-3 as will really benefit you, you'd have to eat the fishiest fish every day. Of Omegas derived from plant sources such as evening primrose and flax seed oil, only 15% of their oils convert to EHA and may not convert to DHA at all (epileptics should not take evening primrose, and also flax seeds are great source of fiber when crushed). Fish oil is already pure Omegas, so there is no conversion.

I did a lot of research on Omegas and found amazing benefits to your body, and mood which interests me. Also, I was concerned with "overdose" and in my research I at least found this discussion, in which they point out that there are societies with fish based diets consuming 20 grams of EPA/DHA daily. Thus, there is no risk of overdose.

As for recipies, halibut and cod have about the same meaty texture; cod is a little lighter and has never tasted fishy to me. However I always eat it in the black miso recipie. How about fried fish? Tempura doused in dashi/soy broth? Mmmmmm. Also, I didn't eat any fish up until 2-3 years ago when I started working at a sushi restaurant. It is possible to get used to it, and then even to like it.
posted by scazza at 10:02 AM on March 22, 2005

A simple tip for finding fresh fish: go to a seafood market and smell it. If it smells like fish, go to another one.

Fresh fish smells nothing like unfresh fish.

If you still think it smells too much like fish, start with sushi grade tuna (ahi?) and work down from there. It tastes more like steak than fish. Cover it in sesame and sear it, and you are done.

Properly cooked (fresh) salmon doesn't taste fishy, either. Take a whole salmon (cleaned), fill the inside with chopped onion, garlic, red pepper, shallot, limes, lemons, and some butter. Season the outside heavily with fresh pepper and kosher salt. Prepare a foil pack using heavy duty foil. Line the foil pack with sliced oranges, lemons, limes, and grapefruits. Put a digital thermometer in the salmon, place in foil pack. Cover with oil. Close. Bake at 350 until the internal temperature has reached 132F. Remove from oven, let it rest until the temperature has stabilized. Enjoy.

Catfish is also a great non-fishy fish.
posted by bh at 10:05 AM on March 22, 2005

Beware of the broiler, it is pure flame, not flame mediated by coals or adjustable like a stovetop grill; food blackens in minutes. Generally broiled fish won't cook all the way through before it burns. Broiling it will keep it raw in the center, nice for those of us who love it pure and fresh and seared, but maybe not so nice if you want to get away from any fishy taste.
posted by scazza at 10:06 AM on March 22, 2005

You're in NYC I see! For a sample of the black miso cod I reccommended above I would go to this restaurant I die for it is so yummy, En Japanese Brasserie. They also have a seared chu-toro (fatty tuna), and I don't usually eat tuna, but it is slathered in garlic soy with garlic on top so it is just this melty, salty, heaven.
posted by scazza at 10:11 AM on March 22, 2005

One more voice in the "fresh fish" chorus. Sole is very mild; my dad makes a Dover Sole recipe a lot like this one that was the only fish I would eat as a kid.
My sister (a huge fish-hater) loves halibut parmesan.
Ahi tuna is fabulous and not very fishy (and totally different from canned tuna, which I'm sure you are well aware of and very much hate); it actually reminds me more of ostrich than of other kinds of fish. It's sort of like very lean, slightly sharp-flavored red meat.
Ever tried lox? There's a reason the greater NYC metro area eats a metric ton of it every day. Other kinds of smoked salmon are nice, too.
posted by willpie at 10:56 AM on March 22, 2005

Ooh, I also used to love ling cod back in my anti-fish days. Cod's nice and mild.
posted by willpie at 10:58 AM on March 22, 2005

Speaking of grilling - put a bunch of fennel on the grill (an area as big as the piece of fish you're cooking), then the fish - (salmon) on top of the fennel (skin side down, do NOT turn it over). Prep the salmon beforehand by putting loads of fresh herbs, made into a bit of a paste with some mayo on the non-skin side. Use whatever you like, but rosemary, sage, or basil (note that I said "fresh") work really well. Grill until done - the meat should 'flake' easily. No "fishy" flavor, the skin doesn't stick to the grill, and the meat is fan-tas-tic.
btw, in Washington state, you can get fresh salmon cheaply by visiting indian reservations (around Puget Sound, anyway) - the indians have fishing rights year-round, and often sell salmon for waaaayyy below what the markets do.
posted by dbmcd at 11:01 AM on March 22, 2005

I worry about the heavy metals in fish, and other pollutants. I vote for omega eggs from some kind of clean free range egg company.

I realize eggs are a cholesterol issue, but I think other dietary elements and lack of exercise may be the culprits.

While Ineither of these links are necessarily authoritative, consider them arguments for consideration...

"...The Lyon Diet Heart Study: In this study, survivors of heart attacks were split into two groups. One group was put on a diet that followed the American Heart Association recommendations (basically the USDA Food Pyramid), and the second group was put on a Mediterranean-type diet (rich in fruits, vegetables, and fish; supplemented with short-chain omega-3 fatty acids; and very low in omega-6). At the end of four years, the two groups had the same cholesterol levels. There was, however, a more than 70 percent reduction in both fatal and nonfatal heart attacks in the group on the Mediterranean diet compared with the control group, who were allowed to eat hefty amounts of omega-6 fatty acids. This study was very damaging for the cholesterol theory of heart disease."
posted by ewkpates at 11:13 AM on March 22, 2005

I was under the impression a tablespoon of cod liver oil a day is a healthy thing to do, and it's quick and painless.

I would hardly call it painless. Have you tasted it? It has a reputation for tasting vile. The reputation is not misplaced.
posted by caddis at 11:33 AM on March 22, 2005

Broiling it will keep it raw in the center

This is not actually true for any piece that's less than 1inch thick or so - I've broiled salmon many times, and it cooks all the way through. For more information on properly broiling fish (it's not properly broiled if it's not evenly cooked) see e.g. Joy of Cooking.
posted by advil at 11:35 AM on March 22, 2005

Also, with broiling, the key is to actually remove it from the broiler before it is done and let it keep cooking on the counter. The same goes for baking too, otherwise it dries out.

It's not intuitive, but I have noticed it the most with salmon and halibut. Letting it sit, untouched for at least five minutes will do the trick.
posted by jonah at 11:47 AM on March 22, 2005

Have you ever tried swordfish? I've had a few not fish loving friends really like a piece of swordfish with a coating of chopped belleppers, black pepper and dash of light garlic aioli, and then quickly fried a little on both sides. They both asked for seconds.
(I hope they weren't being polite about my cooking.)
posted by dabitch at 12:00 PM on March 22, 2005

Keep in mind that really good, fresh fish is not cheap. My wife often pays $20 or so per pound for the best tuna or salmon. But a pound is at least three servings, and you'd pay a lot more than $7 for a really good fish entree in a restaurant.
posted by WestCoaster at 12:07 PM on March 22, 2005

If you want the goodness of omega 3 but don't like the taste of fish, fish oil capsules are probably going to be a lot easier to find than fish you can abide eating. Cheaper, too.
posted by kindall at 1:17 PM on March 22, 2005

caddis, have you had the lemon flavored variety?
posted by knave at 2:04 PM on March 22, 2005

Another vote for sushi. It's unbelievable how different it is from cooked fish. It just tastes clean. Tuna is a good place to start (trust me!! I DESPISED tuna until I started eating sushi. I still don't love it if it's cooked any more than seared.)

As for cooked fish, try swordfish steaks -- marinate in Italian dressing (bottled, Good Seasons, whatever) and grill or broil.
posted by desuetude at 2:33 PM on March 22, 2005

Carlson's lemon flavoured cod liver oil is pretty decent. No fish taste at all.
posted by sfluke20 at 5:01 PM on March 22, 2005

Thanks everyone; we have tried several of the suggestions so far and have successfully managed to eat three fish meals so far, with no fishy taste! We may still end up taking supplements or looking for those "designer eggs", but I think we'll be able to lower our cholesterol levels if we keep this up.
posted by Soliloquy at 10:55 AM on April 4, 2005