Three Delicious Ways to Prepare Fresh Swordfish Steaks

If you’re looking for a healthy, delicious protein to serve your family, you can’t do much better than fresh swordfish steaks. With no carbs at all and a whopping 43 g of protein in a 6 oz. serving, it’s ideal for anyone following a high-protein, low-carb diet. The bulk of the calories in fresh swordfish steaks derives from fat, but most of the fat is of the healthy omega-3 and unsaturated variety. Most of the remaining calories come from protein, including essential amino acids that are difficult to get elsewhere. The essential amino and fatty acids in swordfish can help reduce inflammation and lower your risk of heart disease, arthritis and some cancers. Omega-3 fatty acids are also essential to nerve health and vision. Add in selenium, vitamin B12, vitamin D and calcium, and you’ve got a chemical composition that’s great for your health.

Fresh swordfish steaks are a strongly flavored fish with firm flesh. There’s nothing delicate about swordfish, neither in flavor nor in texture, making them the perfect foil for other strong flavors. You can pair it with sauces and rubs that you’d never use with the sweet, delicate meat of Dungeness crab or diver scallops. Swordfish from the seafood market is delicious in any recipe you’d use with fresh albacore tuna or fresh salmon, or you can try some of these delicious ways to prepare swordfish at home.

Orange Ginger Grilled Swordfish

Marinate swordfish steaks with fresh orange juice, garlic, ginger, rosemary and black pepper in the refrigerator for about three hours. Remove the fish and discard the marinade. Brush a grill lightly with olive oil and grill the swordfish over hot coals for about 4 minutes on each side.

Poached Swordfish Steaks with Orange Ginger Sauce

Marinate the swordfish as above, but instead of discarding the marinade, add about half as much water to it. Bring the diluted marinade to a simmer in a skillet. Add the swordfish steaks to simmering liquid and poach them for six to eight minutes. Serve the swordfish on a bed of rice or couscous and spoon the sauce over it.

Moroccan Spice Rubbed Swordfish Steaks

Combine a tablespoon each of coriander, cumin, chopped chile and brown sugar. Add a teaspoon of salt and ½ teaspoon each of cinnamon, ground fennel seed and ground black pepper. Brush swordfish with olive oil and coat with spice rub, rubbing it gently into the flesh. Set aside in a covered dish in the refrigerator for at least an hour. Heat a cast iron pan under the broiler for at least 15 minutes. Arrange the swordfish steaks in the hot pan and place them under the broiler for 7 minutes on one side. Turn and broil for 4 to 5 minutes on the other side. Serve with a light couscous salad and fresh ambrosia of oranges, mint and honey.

One note about buying swordfish steaks and other seafood. Seafood is always at its most delicious when it’s fresh. If you don’t live close to a seafood market where you can buy swordfish fresh, you can look for an online seafood market where you can buy swordfish steaks and have them delivered to directly to your door.

Time to Buy Dungeness Crab. Here’s How to Select It, Prepare It and Enjoy It

Have you had your Dungeness crab fix yet this year? Dungeness crab is a West Coast tradition that’s making its way across the country thanks to the ease of buying fresh and live Dungeness crab through an online seafood market. The taste Pacific crustaceans are easy to prepare, easy to cook and deserve a place on your kitchen table. Here’s what you should know when you buy Dungeness crab.

Dungeness Crab Season

The Dungeness crab season is a long one, running from November through the end of July in California this year, so you’ve still got plenty of time to buy live Dungeness crab before the season runs out. And since crab season got a late start further north this year, you’ll have even more time to enjoy Dungeness from Oregon and Washington waters.

Sustainable Seafood

Multiple watchdog groups have rated Dungeness crab as a best choice sustainable seafood. They’re plentiful with no risk of depleting the crab population. Since the crabs are caught in pots rather than by trawling, there’s also little risk of catching up more delicate or endangered species in the nets. The sustainable seafood rating means you can enjoy your Dungeness crab guilt-free.

Where to Buy Dungeness Crab

If you live in the San Francisco Bay area, you probably don’t need any help finding Dungeness crabs to buy. Most local folks have their favorite spots to buy live Dungeness crabs – the preference of most fans of the taste shelled creatures. Sometimes, as the season winds down, it’s harder to find live Dungeness, and you may have to settle for cooked whole crabs or picked Dungeness meat.

If you’re not lucky enough to live within easy driving distance of a fresh fish market, look for an online seafood market with a physical location on the bay or the docks for the freshest seafood possible. You can usually buy just about any type of seafood online that’s typically in stock, and have it shipped directly to your door.

How to Prepare Live Dungeness Crab

The best way to cook live Dungeness crab is to boil them whole. Fill a big pot with salted water and bring it to a boil. You can add spices or seasoning to the water before adding the crabs, if you like – a lot of folks swear by Old Bay seasonings, but others have favorite crab boil spice mixes they prefer. When the water is at a rolling boil, drop the crabs in one by one. Cover the pot and let it boil for about 15 minutes, or until the crabs float. Wait about two minutes longer, then remove the crabs from the water with a pair of tongs.

How Much Should I Buy?

Most experts recommend figuring on two to three crabs per person. The typical Dungeness weighs about 2 pounds, but you’ll only get about ½ pound of the buttery, creamy meat out of that.

Buy Dungeness crab for your next cookout, and chill a nice bottle of German Reisling, a Chardonnay or an edgy white California wine and enjoy.

Let an Online Seafood Market Cater Your Graduation Barbecue

School’s out forever! Alice Cooper’s blaring and you’ve got the grill fired up to celebrate your graduation. Skip the boring hot dogs, burgers and chicken wings at your graduation party and serve up food that will really set your barbecue apart from the rest. Check out the ocean’s bounty to spark your cookout menu. Not anywhere near an ocean? Don’t worry. You can buy swordfish steaks, fresh albacore, diver scallops and just about anything else the sea has to offer from an online seafood market. Check out these suggestions for making your graduation barbecue totally sea-licious.

Swordfish Kabobs

Just because you buy swordfish steaks doesn’t mean you have to grill fresh swordfish that way. Cut the swordfish into 1-inch chunks, marinate the cubes in lime, garlic and cilantro, then thread them onto skewers with onion wedges, mushrooms and pineapple chunks. Brush with lime-garlic marinade during grilling and serve with a piquant fruit salsa on the side. Totally yummy!

Skewered Salmon

Skewers are always a great hit at barbecues. They’re easy to cook and even easier to eat. But the chicken, beef and pork on skewers with tomatoes, peppers and onions is just more of the same-old-same-old. Spark up your graduation party menu with barbecued king salmon and fruit skewers. Just buy king salmon in season at an online seafood market. You can usually get salmon steaks and salmon filets, but if you poke around a bit, you may find a place to buy seafood online that offers cut up salmon chunks. Mix together lime juice, olive oil, honey, minced garlic and finely minced chives. Toss fresh king salmon chunks with the marinade and thread them onto a skewer with chunks of mango, fresh peach, pineapple and pepper. Grill over hot coals until the salmon is just translucent.

Grilled Diver Scallops on Rosemary Skewers

Skewers can do more than hold your food together. Grill diver scallops on rosemary sprigs for flavor that infuses the delicate flesh from the inside out. Just strip the leaves off the bottom six inches of each rosemary sprig, but leave the tops leafy. Put the sprigs in water for about 20 minutes to soak. Meanwhile, chop the rosemary leaves, and mix with olive oil, salt and pepper. Combine the marinade with the scallops and let them chill in the refrigerator for about half an hour. Thread three diver scallops onto two rosemary skewers held close together. Grill over medium-high coals for 2 to 3 minutes on each side and serve on a bed of rice.

Note: make sure you get dry scallops when you order. If you don’t, your scallops will end up shrunken and dry on the grill.

Your graduation day is something special, and your celebration barbecue should be, too. Make your cookout one that stands out. Order fresh seafood from an online seafood market and grill with the freshest summer produce you can find.

Five Reasons to Buy from a Fresh Seafood Market

Are you looking for great food additions to your menu? Do you crave exotic tastes and flavors? Are you trying to add healthy new foods to your diet? Seafood is both delicious and nutritious. Studies show that people who eat fish or seafood – especially fatty fish like king salmon or albacore tuna – cut their risks of many major illnesses significantly. But don’t visit your local seafood market just because it’s good for your health. Here are five delicious reasons to put the seafood market on your list of must-visit shops when you do your weekly grocery shopping.

Dungeness Crabs

Crab is high in protein, but also high in cholesterol. If you can’t get enough of the sweet, delicate flavor of crab, though, you can indulge more often when you buy Dungeness crab. Dungeness crab is lower in calories, fat and cholesterol than most other shellfish, but still has a smooth, sweet, almost buttery flavor. Buy live Dungeness crab for the freshest flavor and most tender meat.

King Salmon

Fresh king salmon is one of the most forgiving of all sea fish. Its high fat content makes it tolerant of overcooking, so it’s perfect for broiling, frying, baking, smoking and grilling. The fat in salmon is of the healthy type that’s packed with omega-3 fatty acid, making it just as good for you as it is tasty. You can buy king salmon frozen, but if you want to enjoy it as sushi or sashimi, look for a seafood market that has fresh king salmon for sale. For a real treat, try smoked salmon, or smoke it yourself on your home grill.

Diver Scallops

Sweet, tender and easy to cook, diver scallops are nearly the perfect food for hot summer days. Why should you buy diver scallops as opposed to dredged scallops? In a nutshell, they’re better. Divers tend to hand-pick the most mature scallops, so you’re getting the cream of the crop. On top of that, divers don’t indiscriminately scoop up all sorts of other shellfish and sea creatures when they’re harvesting diver scallops.

Swordfish Steaks

Swordfish is one of the “meatiest” of all fish. Its steak-like texture and mild flavor make it a seafood favorite even with people who don’t particularly like seafood. Swordfish steaks are a low-fat, low-calorie protein choice that’s high in omega-3 and potassium. You can buy swordfish steaks, fillets or kabobs, and bake, broil, grill or pan-fry swordfish for a delicious alternative to meat.

Albacore Tuna

Albacore is the premium tuna most sought by consumers, and with good reason. Fresh albacore is firm-fleshed, succulent and milder in flavor than other types of wild-caught tuna. Try tuna ceviche for a delicious change-of-pace from typical seafood entrées.

In addition to fresh fish in season, a good seafood market will also offer a variety of frozen fish, smoked seafood and condiments to add to your seafood recipes. Step outside your typical menu and enjoy fresh fish from your local market or an online seafood market this week.

Time to Hit the Seafood Market – Simple Recipes for Healthy Meals

If there’s one thing that says spring loud and clear for foodies, it’s the sudden abundance of fresh seafood flooding the local seafood market. The early spring months bring live Dungeness crab, fresh king salmon, diver scallops and swordfish steaks, among other delectable seafood treats. Just thinking about the bounty of fresh treasures from the sea is enough to make your mouth water. If you’re lucky enough to live near a seafood market, this is the time to start making regular visits. If you live inland, you can still enjoy the ocean’s bounty. Thanks to the Internet, anyone can buy swordfish steaks, fresh king salmon, albacore tuna and a wealth of other seafood without ever leaving their living rooms.

When fresh seafood season rolls around, it’s always nice to have a few new recipes to try out. These are a few favorite seafood delights to grace your spring table.

Tipsy Dungeness Crab in Wine Garlic Sauce

Buy Dungeness crab at your local seafood market if possible, or order live whole Dungeness crab from an online seafood market that ships nationwide. Add 4-5 cloves of chopped garlic to 2 cups of Chardonnay in the bottom of a steamer pot. Bring to a simmer. Place 2 live crabs on a steamer rack in the pot and let steam above the wine and garlic for about 8 minutes per average pound – that is, if the crabs are about 2 pounds each, steam them for 8 minutes. Chill the crabs quickly in ice water. Crack and clean them. Serve with melted butter whisked with a few tablespoons of the pot liquor from the crab steaming.

Grilled Diver Scallops on Rosemary Skewers

Mix a teaspoon of finely minced rosemary with olive oil, salt and pepper. Pour over a dozen diver scallops and turn to coat on all side. Chill in refrigerator for 30 minutes. Cut 8 12-inch rosemary sprigs. Pick the leaves off six inches of each sprig. Soak the rosemary sprigs in water for 20 minutes. Hold two rosemary sprigs together and thread 3 scallops onto them. Repeat with remaining sprigs and scallops. Grill over medium heat for 2 to 3 minutes per side.

Seared Swordfish Steaks

Coat two swordfish steaks (about 1 pound) with salt and pepper. Heat 1 tablespoon of butter and 1/2 tablespoon of olive oil in a frying pan over medium heat. Cook the swordfish steaks for 3 minutes on one side. Turn them over and add 1/4 cup of dry white wine to the pan. Cook for three more minutes. Serve over orzo pilaf.

Looking for more fresh ideas with seafood? Ask for recipes at your local seafood market, or check out recipes at your favorite online seafood market.

Five Ways to Cook Fresh Albacore

It’s almost that time of year again, when fresh albacore is plentifully available at your local seafood market and you can enjoy the succulent, juicy flavor that you’ll never get from frozen albacore tuna from your grocer’s freezer. Albacore tuna is generally regarded as the steak of tuna – the highest quality and most flavorful of all varieties. While yellowfin tuna is more available, many people prefer the milder tuna flavor and firm, meaty texture of albacore above all others.

Buying Fresh Albacore

There are a few signs to look for when buying fresh albacore on the dock or in a seafood market. If you’re looking at whole tuna, the eyes should be clear and the skin should not be slimy. The color should be silvery. Reject fish with a dull gray color. If the fish has already been cut into steaks or fillets, look for clean, white meat without bruises, discolorations or dents. Expect a mild fishy odor that is not so strong as to be unpleasant.

If you buy albacore tuna online, you’ll have to trust the seafood market from which you are buying. Look for a market that offers a variety of fresh seafood, including fresh swordfish, live Dungeness crab and fresh king salmon, as well as other Pacific fish and seafood. Always check the site’s shipping policies and research its reputation online before placing your order.

Five Ways to Enjoy Fresh Albacore

Albacore tuna is a versatile fish that can be prepared in many different ways. Try these five to get you started.

Sauté: Seared Tuna with Salsa

Rinse tuna steaks with clear water. Lightly sprinkle with salt and pepper, then rub with minced garlic. Lightly baste both sides with olive oil. Sear on both sides in a sauté pan, cooking for about one minute on each side. Mix 1/4 cup of sake with 2 tablespoons of soy sauce. Add to the pan and remove it from the heat. Turn fish frequently as it cools. Top with salsa made with tomatoes, green onion, cilantro, lemon juice and soy sauce.

Grill: Charbroiled Albacore Tuna with Red Pepper Sauce

Combine roasted red bell pepper, garlic, chipotle pepper, cumin seed, lemon juice, and apple cider vinegar in a food processor and process till smooth. Add a cup of extra virgin olive oil slowly to emulsify. Mix in rosemary and parsley. Coat fresh albacore steaks with half the mixture and marinate for 30 minutes. Grill the marinated tuna steaks over medium heat for 2 to 3 minutes per side, basting with reserved sauce, and serve with the remaining sauce on the side for dipping.

Poach: Citrus Basted Albacore Tuna Fillets

Heat 1 cup of olive oil over low heat. Add the rind of one grapefruit and continue heating for about 3 minutes to allow the grapefruit essence to infuse the oil. Immerse the tuna fillets in the oil, cooking them to the desired doneness.

Bake: Lemon-Dill Tuna Steaks

Pat albacore tuna steaks dry with paper towels. Brush both sides with olive oil and season with salt and pepper. Place steaks in a baking dish. Place a sprig of dill and several lemon slices on top of each steak. Cover and bake at 400 F. for 15 minutes or until fish flakes easily with a fork.

Ceviche: Fresh Albacore Apple Ceviche

Cut sashimi grade fresh albacore tuna into 1/2-inch cubes. Toss with the juice of three limes and a tablespoon of chopped, seeded jalapeno pepper (you can substitute habanero or another hot pepper variety if you like). Add 1/2 red onion, very thinly sliced. Cover and refrigerate for 15-20 minutes. Peel an apple and shave the flesh into the ceviche immediately before serving. Serve with cilantro, tortilla and cold beer.

What to Know When You Buy Swordfish Steaks (And a Bonus Recipe)

Fresh swordfish is one of the better choices for lean protein. Low in calories and fat, swordfish steaks provide about 22 g of protein and clock in at just about 150 calories for a 4 oz. serving, grilled with no sauce. When you buy swordfish steaks, you’re buying one of the highest quality sources of lean protein and healthy omega 3 fatty acids that you can get. And while you can buy frozen swordfish in your grocer’s freezer, you won’t understand just how incredibly delicious and satisfying fresh swordfish can be unless you live near a seafood market that offers swordfish for sale. If you live nowhere near the ocean, though, don’t despair. You can still buy swordfish steaks from a seafood market online and enjoy the tasty, healthy treat in its fullest flush of flavor.

Fresh Swordfish Steaks: Nutrition Information

Grilled swordfish steaks are a good source of protein – 4 ounces provides as much as 30% of your recommended daily intake of protein – and vitamin A. Swordfish is low in fat and a good source of calcium, vitamin C and iron. It is also relatively high in sodium and cholesterol, something to keep in mind if your diet restricts those.

How to Tell If Swordfish Steaks Are Fresh

When you buy swordfish steaks in the store, you can look for certain telltale signs that the fish is fresh. When you buy swordfish steaks online, on the other hand, you have to depend on the seafood market to deal fairly and honestly with you. Always buy fresh seafood from markets that ship fresh fish in insulated coolers, packed with ice or insulated gel packs to keep the temperature in the right range to preserve freshness. When your swordfish arrives, examine the meat carefully. It may be anywhere from white/ivory in color to pink/orange, depending on the variety of the meat. The raw swordfish steaks should show a clear whorl pattern, and the meat should be firm with no dull or discolored skin. If you’re planning to grill them, buy swordfish steaks that are at least 1 ¼ inches thick.

The Best Ways to Cook Fresh Swordfish

Swordfish is best cooked and served simply. You can bake, broil, grill, smoke or sauté it, as long as you don’t overcook it. One of our favorite ways to enjoy swordfish is grilled with lime, sage and rosemary. Simply combine lime zest, garlic, sage, rosemary, lime juice, olive oil, salt and pepper in a bowl. Lay the swordfish steaks in a 13 x 9 x 2 ½ inch baking pan and pour the marinade over them. Let them marinate for about 15 to 20 minutes. Grill the swordfish steaks over hot coals for about 4 minutes on each side. Serve with rice pilaf and a tomato and cucumber salad.

When you buy swordfish steaks online, especially fresh swordfish, always arrange to have them shipped for delivery on the day you intend to cook them. If you can’t cook them the same day, wrap each steak separately and freeze immediately.