Fish

This native American fish—a relative of Pacific salmon and Arctic char—is prized for its delicate flavor. While fishing is the only way to obtain wild rainbow trout in this country, supermarkets carry stock from U.S. farms. Fortunately, rainbow trout farms are generally well managed and sustainable, with a low risk of pollution.

Wild salmon is widely available in cans. To ensure that you’re getting the most sustainable option, look for the blue Marine Stewardship Council logo on the label. The warming spices that make up curry powder—typically a combination of turmeric, coriander, cinnamon, and cumin, among others—also offer a wealth of health benefits, including boosting metabolism and decreasing inflammation.

Broiling is a good way to brown the salmon without adding fat. For a golden color and crisp finish, don’t turn the fish while it is under the broiler; it will still cook all the way through without this extra step.

This basic poaching recipe yields salmon that can be served warm, at room temperature, or chilled. Here, salmon and a few hard-cooked eggs provide protein to a colorful salad composed of fresh vegetables and mixed herbs from the farmers’ market.

Fatty cold-water fish, such as Atlantic mackerel (also called Boston mackerel), deliver the most important forms of omega-3 fatty acids, helping to reduce cholesterol and even stave off type 2 diabetes and some cancers. Avoid king mackerel, however, as it has high mercury levels. Here the fish is marinated in lemon juice, then broiled so the skin crisps.

Salmon seasoned with orange, lemon, and lime contrasts beautifully with a fresh-pea puree. Green peas—actually legumes, not vegetables—are high in protein and vitamin K, which boosts bone health.

Chopped almonds contribute substantial fiber, calcium, potassium, and zinc to simply prepared trout fillets. For a light supper, serve the fish with baby lettuce leaves and lemon wedges for squeezing over the dish.

A steamed salmon fillet makes for a healthful—and unexpectedly delicious—morning meal, especially when served with avocado. Both foods are excellent sources of unsaturated fats, which benefit the heart.

Miso, a combination of fermented soybeans and rice or barley, is a great source of zinc, a natural immunity booster. White miso has less sodium than other types; here, it’s combined with rice vinegar, brown sugar, and water to make a marinade for salmon. Cilantro, ginger, and chile (along with a few other ingredients) are quickly pureed into a sauce for the broiled fish. Serve with brown rice or soba (buckwheat) noodles.

Sablefish, also known as black cod, is among the best sources of heart-friendly omega-3 fatty acids. Here, the fish is combined with bok choy, which contains antioxidants and fiber. The hoisin mixture, brushed on top of the fish before broiling, is essentially a quick barbecue sauce.

In addition to the beneficial omega-3s provided by halibut, the green tea in this dish contains epigallocatechin gallate, or EGCG—a powerful antioxidant shown to help prevent cancer. Quinoa is high in protein and fiber.

Fresh herbs are a healthy way to season fish and other lean proteins. Here, pungent oregano and bright lemon juice balance the richness of the trout. The whole trout are grilled in this recipe, but you can use the broiler instead; lightly coat the broiler pan or a rimmed baking sheet with oil before heating, and cook the fish for the same amount of time.

Fresh, clean flavors define these grilled fish tacos. The cabbage is also a potent cancer fighter. Set out the fish and toppings (use a melon baller to scoop avocado into neat balls), and let guests assemble their own tacos.

Unlike Baja fish tacos, which are deep-fried in batter, those made Maui-style are grilled. In all my travels, whenever I’m near the ocean—whether it’s in Hawaii, Mexico, Alaska, Thailand, or Australia—there has always been a small stand somewhere that serves the local catch in an affordable, portable (usually grilled) form. One of my funniest fish taco experiences occurred in a small town in Alaska where we had stopped for supplies during a sailing trip through Prince William Sound. There in front of us was an old school bus painted in bright, tropical colors now converted to a walk-up kitchen selling, of all things—Maui tacos! We were a long way from Hawaii, but the methods were the same—the local catch (salmon and crab, in this case), simply grilled and served with salsa on fresh tortillas. To reduce the heat of this dish, you can substitute Tabasco for the habanero hot sauce. If necessary, to prevent the pieces of snapper from falling through the grill grate into the fire, use a seafood grilling screen. The pineapple can be grilled ahead, if you prefer, and held at room temperature. Both the pineapple and snapper can also be grilled indoors on a nonstick ridged grill pan. For the pineapple use medium heat, 5 minutes per side; for the fish, very high heat, 3 to 4 minutes per side.

An achiote rub is the classic Yucatan way of marinating fish. I tasted this rub for the first time in Isla Mujeres in the early 1970s, when you could still live on the beach in a palapa and hammock, eat great seafood, and drink cold beers for a few dollars per day. The fishermen would rub fish with an achiote-citrus paste and grill them on the beach over fires made from coconut husks. When I worked at Chez Panisse in the late 1970s, I duplicated this rub from my taste memory for some of their famous garlic festivals. The light citrus flavors of the achiote paste are a beautiful contrast to the oily texture of the swordfish. If you don’t have swordfish, use another meaty ocean fish such as wahoo or mahi mahi.

The tuna for this recipe must be sashimi grade as only the edges will be thoroughly cooked. Sashimi-grade tuna is difficult to find unless you patronize a premium fishmonger or even better, a Japanese fish market, which typically carries it. (If you don’t have either in your area, ask at your local sushi bar if they would sell you sashimi tuna. I’ve bought fish that way.) To be sashimi grade, the tuna not only must be amazingly fresh, but it must be cut from the bottom of the loin, where there is no connective tissue. It should be free of any visible lines (no semicircles within the flesh) or blood, with even color. Its limited supply has made it very costly. The tuna for this filling is quickly seared, a technique known as tataki in Japanese cooking. With each mouthful, you enjoy the delicious contrast between the spicy-smoky seared crust of seasonings and the cool raw center of the tuna. Cucumbers add a nice crunch, as does a garnish of colorful sliced radishes.

This is a very basic and traditional ceviche from coastal Peru. There is an ongoing argument in South America about who first invented ceviche, with both the Peruvians and Ecuadorans vying for credit. The Pacific Ocean fisheries that run along the western coasts of these two countries are the most productive in the world. They are the meeting place of some of the greatest deep-sea currents that bring the Arctic waters, full of life, to the surface for feeding the large schools of migratory fish. This recipe is a great way to enjoy the bounty of the sea while still preserving the integrity of the flavors. Try serving these tacos in smaller crispy shells. Guacamole, avocado slices, or diced boiled potatoes are traditional garnishes used to subdue the spicy effect of the chiles.

The best, most interesting ceviches in the world come from Peru, specifically Lima. Peru is blessed with three completely different geographies—coastal, Amazonian, and highland, with a different ecosystem—and cuisine—for each. Peruvian chefs create ceviches using exotic fish from the coast, potatoes and corn from the highlands, and wonderful tropical flavors and ingredients like hearts of palm from the Amazon region. Typical of a ceviche, the snapper in this taco filling is cooked not with heat, but by chemical action of the acid in the citrus juices. True red snapper, one of the great fishes of the world, is very expensive and rare, distinguished by its large head and red flesh. Most fish that is sold as snapper is actually rock cod or some other rockfish and does not have the subtlety of the genuine article. If you can’t get true snapper (you can tell only by seeing the whole fish, with its bright red and pale yellow markings), striped sea bass or halibut will work well. Candied ginger makes a nice garnish.

What Mexicans call a cóctel de mariscos is similar to what most Americans think of as a mixed seafood cocktail. Every port city of Mexico, even inland Mexico City, offers them (look for a sign advertising mariscos or shellfish). Mexico has some of the freshest seafood in the world, and definitely some of the spiciest. Look for stands where you can smell the ocean and see the seafood without a blanket of sauce so you can judge freshness by color and aroma. The classic accompaniment is crispy tortilla rounds—either chipotle or corn-flavored (usually found next to the tortilla chips in a Mexican market; saltine crackers are another option). You need the crunchy texture of the fried tortilla against the softer, juicier texture of the seafood—so this works great in a crispy taco shell as I’ve done here.

This dressing is flavored with the fresh taste of herbs. It would be lovely as a sauce for poached fish and chicken or boiled shrimp.