Claire Corlett

Fish Food, Fish Tanks, and More
Smoky Fish Tacos with Fennel Cabbage Slaw

Smoky Fish Tacos with Fennel Cabbage Slaw

And we’re going to do some really nice fish
tacos. Have you ever made fish tacos before? Ah fish tacos, I don’t but my wife does. Alright. So, we’re going to start off with the fish
before we get into anything else. This is an Alaskan sockeye salmon. So you can use any fish for this. I know Stephanie, you’re going to be talking
about the omegas right? Yeah, so it’s always important. The recommendation is to have fish at least
twice a week in order to get in those omega 3 fatty acids, which are helpful for the immune
system and brain function. So what’s important with them is those omega
threes, but you do want to combine it with some sort of antioxidant in order for everything
to just have that extra immune boosting effect. So you would have let’s say vitamin C from
a citrus glaze, or— we’ll get to this later but we’re making a dessert with brazil
nuts, which have selenium which is another antioxidant, or to have a side salad with
it in order to help boost the effects of the omega 3 fatty acids. And what about choice of fish Stephanie, on
farmed vs. organic? Well, I’ll let Jeremy speak a little bit
more about that. Tricky question? It’s tricky in some ways, but what I was
going to say was more about having trout, or mackerel, or cod; these are all types of
fatty fish that are good in omega 3. But in terms of farmed Vs. not, there’s
not much research from a nutrition perspective that is saying whether to have one or the
other. Yeah, in terms of taste… Yeah in terms of taste, in terms of quality,
somethings are better farmed, somethings are better wild. I know with salmon you hear mixed reviews
on Atlantic farmed salmon, might not be the greatest just in terms of how they’re farming,
but then there are some that is okay. So from my experience the best thing to use
is— there’s a couple online resources: one’s called Seachoice. Another one is called Oceanwise. They have this sort of app and this web tool
where you can type in the type of fish, and it has a sort of ranking system so that it’s
color-coded in terms of the choice, environmental, sustainability and that sort of thing too. Great. Now this is a wild salmon; this is from Alaska. One thing to mention as well, most wild fish
tend to be a little leaner as well. So I don’t know if you’ve ever cooked
with sockeye before. No. But because it’s leaner than a lot of your
Atlantic salmon, or farmed salmon, we need to add a little bit of fat. So we’re going to add some olive oil because
it tends to dry out a little bit quicker— trout too, it’s a bit dryer than trout;
trout has some nice fat in it— so we want to add some more to this and we want to flavor
this as well. So we have some different spices here, and
I love doing this ahead of time to sort of get this out of the way. So we have smoked paprika, this is dried oregano,
we have some ground coriander, and we have sumac. Have you heard of sumac before? No. Sumac is a berry that they dry and ground. You may see it a lot in middle eastern cuisine;
it’s a big ingredient in Za’atar, and if you smell it, it has this almost vinegary,
citrusy sort of flavor to it. Really, really tasty and great flavoring. So, you can add whatever you want; I’m going
to let you— you control this one. And you don’t need too much, maybe half
a teaspoon on top, and as long as you’re just using dry herbs and dry spices and we’re
not introducing any sort of citrus or salt at this point, you can do this way ahead of
time and put it in your fridge. It’s not going to start cooking the fish. So if you’re using a lemon juice marinade,
or if you’re adding a little bit of vinegar, or even a little salt, you don’t want it
marinating for more than 20 minutes because that vinegar and that citrus will actually
start to cook the protein of the fish. If my wife’s watching, she’ll say, “yeah
he’s putting too much spice on it.” That’s the way I like my spices. That’s okay. No worries, you can put very little, you could
put a lot; it’s up to you right? We’re going to add just a little bit of
olive oil on here now just to mix everything around. And with the citrus we can just add that on
the end because I know that Stephanie mentioned it’s important, but not at the beginning. Yeah and again, in terms of any burning sensations
from pelvic radiation treatment— so again if you’re having that burning sensation
or frequent urination then you would just use the zest and stay away from those citrusy
foods, but if you wanted a liquid, olive oil would probably be a good option at that point. So we’ll throw some lemon zest on there
as well, as Stephanie was mentioning, and this will go into the oven at about 375°F
for about 10-15 minutes. General rule of thumb is at 375°F, you want
15 for every inch of thickness, okay? And for every inch bigger than that, you add
another 15 minutes. You never go by the size of it. And on paper not a greased pan? We doing it on parchment paper because I don’t
want to do the dishes after. This is a great ingredient to use, parchment
paper, you’re going to get a very nice grill on there. Don’t use wax paper. Parchment paper. Has anyone tried wax paper in the oven? No one’s made that mistake yet. Well smoke will start flying out of your oven,
so you don’t want that. Hopefully your fire alarm is working. Alright so, we’re going to make a really
nice refreshing slaw now to go with our fish tacos. I’m going to test your vegetable knowledge:
do you know what this is? It looks like dill on the top. It does look like dill, anybody else? It’s not dill, right? It’s not dill. Fennel? Yeah fennel! This is fennel. This is a really refreshing ingredient, really
similar texture to celery, but it has a mild anise flavor to it. I think it’s better than celery; I think
it’s tastier than celery. By anise— I say anise because I don’t
say licorice, because licorice throws people off and they don’t want to eat it after. When you cook this though, it becomes very
sweet, tasty, and you lose some of that licorice flavor, that anise flavor, so really, really
nice. We have some fennel lovers I think on the
side? Yeah! I ate it after you taught it to us last week. Yeah, this is one of my favorites. Usually people can smell when I’m cooking
with fennel because of the tops, the fennel fronds. They look like dill, and they can be used
like dill; you can use them as sort of a garnish. Actually do you want to pick so of those off,
and we’re going to add these to our slaw. So I have some cabbage here, pretty simple
ingredient, we’re just going to thinly slice it. You can use a box— a good box grater will
actually tear this apart into shreds which is great, or if you have a food processer
with the little attachments, that’ll make quick work of this. You can any type of cabbage, I just have this
sort of regular cabbage here. And also again, getting any type of variety
of vegetables in your diet is important, but there has been some research that’s showing
that enjoying cruciferous vegetable like cabbage, broccoli, cauliflower, may help prevent bladder
cancer. Again there’s more research that’s needed,
but what they’re looking at is showing that some of the antioxidants, the glucosinolates
from the cruciferous vegetables during food preparation, turn into isocyanates, and these
actually may alter the metabolizing of some carcinogens. So again, very great to get any type from—
you know, eat them as much as possible. Though that said, sometimes cruciferous vegetables
do cause, like if someone is having digestive upset, it may irritate the tummy a little
bit. So that’s when I would say kind of steer
away from them. So we have some cabbage, some red onion, and
for the fennel, for those who haven’t used fennel before, you want to remove these stalky
tops. They’re really fibrous, but they can be
saved for vegetable stock. Really, really tasty, lots of flavor. So you can stick these in a freezer bag and
stick them in your freezer until you’re ready to use it. For the rest of the bulb… when you slice
it— can you see how the lines go from the bottom to the top? So the fibers grow, obviously from the bottom,
and they come out through the top. So when you slice through the fennel, you
want to slice against that grain, and sometimes you hear that with meat where they say, “cut
it against the grain because it’s more tender after.” It’s the same thing with fennel and some
vegetables; you want to cut against the fiber. So the fiber, I know it’s really far away
but see these little dots? Here? So that’s the fiber and we’re going to
slice against that, and it’s going to be a lot more tender and a lot easier to chew. If you cut them the other way, sometimes you
have these little stringy bits, kind of like with celery in your teeth. Yeah, that’s a good analogy. So, that’s just… “Eating 101”. Eat against the grain. Easier to chew, yeah. So we got some beautiful fennel, some nice
cabbage, picked off the fronds here, lots of flavor. We’re going to do a quick dressing with
some lemon, and Ferg, do you want to add some Dijon mustard here? Maybe just a teaspoon of the Dijon mustard. Beautiful, and I’ll get some lemon juice
in there, just want to catch any of those seeds coming through. A seed came through; Ferg do you mind grabbing
that out with a spoon there? Got it. Beautiful. Stir? Yes, you can stir, and then— actually why
do you whisk with a fork, it will be a little easier. You can do the same thing with the mason jar,
like we did in the first one, and I’m going to add a little bit of olive oil in there. And you can use any type of oil; I always
say if you wanted to switch it up you could use avocado oil, or coconut oil, olive oil,
all of them have nutritional benefits as well. Just a little pinch of salt, beautiful, and
you can add that to our slaw, right over top. Fantastic. And this is like a delicious salad kind of
on its own, and maybe if you’re trying to convert some none fish lovers… Just mask it. Just mask it with the salad; this will cover
it. With cabbage. Cabb— yes. Or the reverse… like have the fish for people
who don’t like the cabbage. There we go, really nice and refreshing. Wonderful. Beautiful. So with fish, you want to make sure that you’re
cooking it to an internal temperature of about 150°F. Food thermometer is your best bet
with any cooking of meat; that’s going to be the most accurate. Sometimes you can’t tell by just looking
at it or cutting through it. If you want to be really accurate, you have
to use a food thermometer. With fish, you can flake it to make sure that
it’s not translucent anymore in the middle, and with salmon or fattier fish, once that
white protein starts to come out to the top, that’s another good sign that, “okay,
let me take that out of the oven.” Right. So our fish looks— or the fish that you
seasoned, you created— looks gorgeous right now. Beautiful, lots of flavor, the aroma is really
nice, and we’re just going to flake some off here. And you can use— these are kind of like
mini tortillas. They have the bib lettuce now; you can use
that as well. So that’s really, really nice. But beautiful color, really nice orange from
that wild salmon. And then we’re going to top it with some
of that slaw; I’m putting a ton of it on there. But there we go! Another refreshing… good one for the barbeque.

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