much cholesterol." 



Taylor says folks also add saturated fat, choles- 

 terol and calories to their fish and shellfish during 

 preparation. She discourages frying the fisher- 

 man's catch, but realizes that some people are 

 hooked on fried fish. 



If you must fry, Taylor recommends canola oil 

 or saff lower oil. Try to avoid shortening or lard 

 because they are high in saturated fat. 



Be sure to heat your oil before adding the fish, 

 Taylor says. The fish cooks faster and absorbs 

 less oil. 



Also, Taylor suggests that fried fish addicts use 

 fillets for frying instead of cutting fish into fingers. 

 With fillets there is less surface area to absorb oil. 



And any time you fry, drain your fish on paper 



towels to absorb more oil from the surface. 



But Taylor wishes everyone would throw out 

 their frying pan when it comes to fish and shell- 

 fish. Other cooking methods— baking, broiling, 

 poaching, steaming, grilling and stir-frying — 

 make for more moist, more flavorful fish that has 

 fewer calories and saturated fat. 



Poaching and steaming fish in water or wine re- 

 quires no oil. For baking, grilling and broiling, 

 Taylor recommends brushing the fish with canola 

 oil instead of butter or margarine. 



And marinades are a good way to add flavor 

 without adding too much fat. 



Taylor says the following recipes are healthful 

 ways to prepare the catch. 



Oriental Fish 

 Marinade 



1 pound flounder or other lean 

 fillets 



6 tablespoons light soy sauce 

 1 tablespoon vegetable oil 

 1 teaspoon finely minced fresh 



ginger 

 1 clove garlic, pressed 

 1 teaspoon honey 



1 teaspoon vinegar 



2 tablespoons water 



Place fish in a flat, nonreactive 

 pan. Mix other ingredients in a 

 bowl and pour over fillets. 

 Marinate 30 minutes. Remove 

 fish and reserve marinade. 



Grill or broil fish about 4 inches 

 from heat source until fish 

 flakes easily when tested with a 

 fork, about 8 to 10 minutes. 

 Baste occasionally with 

 marinade. Serves 3. 



Grilled Herbed 

 Sea Bass 



8 sea bass or other fillets 

 vegetable oil 



freshly ground black pepper 

 1 tablespoon finely chopped 



fresh basil 

 1 tablespoon finely chopped 



fresh thyme 

 6 tablespoons finely chopped 



fresh parsley 

 1 cup coarse dry bread crumbs 



Brush fillets lightly with oil and 

 sprinkle with pepper. Combine 

 other herbs in a bowl. Press a 

 coating of herbs, then bread 

 crumbs, firmly into the fish on 

 both sides. Transfer fish to an 

 oiled, hinged grill. Grill over hot 

 coals for about 4 to 5 minutes 

 or until the crumbs are brown 

 on one side. Turn carefully and 

 cook on other side. Serves 8. 



Indonesian Grilled 

 Shrimp 



2 tablespoons fresh lemon juice 

 1 tablespoon fresh lime juice 



V* teaspoon cayenne pepper 

 teaspoon ground coriander 



3 tablespoons molasses 



1 large garlic clove, pressed 



2 teaspoons grated lemon peel 

 2 tablespoons vegetable oil 



2 pounds shrimp, peeled 



Stir together all ingredients 

 except shrimp. Place shrimp in 

 marinade for 30 minutes, turn- 

 ing occasionally. 



Remove shrimp from marinade 

 and thread them on metal or 

 wooden skewers. (If using 

 wooden skewers, soak them in 

 cold water for 1 hour before 

 grilling.) Reserve marinade. Grill 

 about 4 inches from hot coals 

 until lightly browned, about 4 

 minutes on each side, brushing 

 with reserved marinade. Serves 8. 



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