If you've been seeing ads from your grocery store or fishmonger offering whole fish for a fraction of the regular retail price but you're not sure how you'd use it, I'm reposting this handy guide.

There is nothing better, or better for you, than fresh-caught, wild, local fish. Fish are packed with Omega-3 fatty acids, high in protein and low in saturated fat, and the American Heart Association advises eating fish twice a week. Trouble is, the usual price per pound for fresh fillets in the butcher case puts it out of reach for most budgets. Plus many commercially available ocean species can be high in mercury, and farm-raised fish are usually fed high doses of antibiotics—think of them as factory farms for finned creatures—due to the crowded pens they're raised in. And don't get me started on the effects of these farms on our waterways.

But those of us on the West Coast are fortunate to have access to some of the most delicious wild fish on the planet in our populations of native wild albacore and salmon. This year the fleet of primarily family-owned boats have been pulling in a supply of albacore from the fishery that stretches from Northern California up into British Columbia. Certified as sustainable by the Marine Stewardship Council, these albacore are young—just three to five years old, low in mercury and weighing in at 12 to 25 pounds—and individually caught with a hook-and-line system. (Want more info? Read my post, Albacore A to Z, for details.)

Wild salmon, particularly from Alaskan waters, are in plentiful supply right now, too, with stores advertising tempting steaks, fillets and roasts. But if you want to get a real deal, look for special sales events featuring whole fish.

"Whole fish?" you say. "I don't even know where to start with a whole fish!"

Well, let's talk about where you buy it. Make sure the fishmonger is reputable—recent studies have found that almost 20% of fish sold to consumers are mislabeled, and fish ordered at restaurants are more likely to be incorrectly labeled than fish bought at markets or grocery stores. I recently bought two whole albacore and two whole Coho salmon at New Seasons Market, a regional chain that buys its whole fish from local boats and has several one or two-day sales events per season. Find more places to buy local seafood with the Oregon Seafood Locator Map and Listings.

When you buy whole fish, you'll need to specify how you want it packaged. The fish are already cleaned, and most stores will butcher your fish at no charge, whether you want steaks or roasts or whole fillets. I always ask for the trimmings to be included, since the head, fins and bones make amazing stock for soups, chowders, risottos and paella, among many other uses. (Here's my technique for using those trimmings.)

And don't believe those online charts meant for chefs that say the yield from a whole albacore, gutted and without the head, is 50 percent of the weight. From the 17-pound fish (head off) that I bought from the store, my yield was more than 80 percent after removing the loins, roasting the carcass (350° for 30 min.), picking off the meat (nearly 2 lbs.) and then making stock from the bones (2 1/2 qts.). The total weight of bones, fins and detritus that went into the compost bin was only two or three pounds. (Kind of tells you about the food waste that happens in restaurants, though, doesn't it?)

If you're not going to throw the fish on the grill right away—always a good idea, and just one good-sized fillet will feed four to six—you'll need to think about how you want to store it. With a vacuum sealer it's a done deal, since properly packaged fish will keep for as long as a year. The idea is to keep air away from the meat to prevent freezer burn, so if you don't have a vacuum sealer, what do you do?

I quizzed the fellow at the fish counter when I bought my salmon, and he said that his dad, an avid fisherman, would put a single fillet in a zip-lock bag and submerge it in a sink full of water, holding the closure just above the water line. The water pressure pushes the air out, making an airtight seal around the fish. Not having a sealing machine myself, a little smoothing of the wrinkles in the bag while it was submerged did almost as good a job as the machine. (I found that a two-gallon zip-lock bag will hold a good-sized fillet quite nicely.)

A note: it's good to go over your fish ahead of freezing to check for pinbones or other bones that the butchers may have missed. First, it makes it easier to just throw it on the grill without worrying about biting down on a bone while you're eating and, second, it keeps those pokey bones from puncturing the bag and letting air in. Just hold the fillet and feel for any bones by running your fingers down the flesh, then use a pair of (clean) needle nose pliers to pull out the bones.

All this is to say that you can have more fresh, local, sustainable fish in your diet without paying dearly for the privilege.

Check out this recipe for to-die-for nicoise salad or this one for gochujang-roasted albacore. These salmon cakes will have your family swooning, or try this easy roasted salmon piccata. And you can't go wrong with a classic miso-glazed grilled salmon fillet.

I don't know about you, but this is the way it goes at our house: I'm browsing through recipes online or reading an article about our local fisheries—it is, after all, part of my job—and I think, "Gosh darn it, we need to have more fish in our diet."

Then I close the window or finish the article and forget about it.

But this summer we've invested in a CSA subscription from Stoneboat Farm, which means I will be picking up our share every Saturday morning for 23 weeks at its booth at the Hollywood Farmers Market. And that just happens to be across the aisle from the beautiful display at Linda Brand Crab which, in addition to the eponymous crab in its name, usually has a plethora of other local, fresh-out-of-the-water fish and shellfish on offer.

After I picked up our share this past weekend, I glanced across the aisle and noticed some beautiful rosy albacore tuna loins for a very reasonable price. So I picked up a small-ish, three-quarter pound piece and stashed it in the shopping bag with my vegetables, figuring I'd come up with something for dinner that night.

As usual the afternoon got involved, this time with a trip to the garden store for compost, digging it in to amend the dead soil in our raised beds, planting the tomatoes, peppers and ground cherries from Alice at Log House Plants, and suddenly the clock somehow said it was time to make dinner.

Oops. The albacore!

A quick scan of the veg bin—this is where a CSA really comes in handy—made the decision a snap, and with my homemade gochujang and other staples at the ready, I came up with a simple and, it turned out, incredibly delicious solution. Not just a terrific way to supplement a vegetable stir fry, this roasted fish would be great to use with any firm-fleshed fish as a main course with rice and salad, or sliced into cubes it would make a terrific appetizer right out of the oven (or off the grill) this summer.

Plus it makes it easy to fulfill that pledge to include more fish on our table!

Gochujang Roasted Albacore with Vegetable Fried Rice

For the marinade:
3/4 lb. albacore loin, sliced in 1" thick sections
3 garlic cloves, finely minced or pressed in a garlic press
2 Tbsp. gochujang
1 Tbsp. miso (I'm addicted to locally made Jorinji miso)
1 1/2 tsp. brown sugar
1 Tbsp. water to thin

For the fried rice:
4 c. leftover cooked rice*
4 c. vegetables, chopped in bite-sized pieces (I used cabbage, carrots and zucchini)
2 Tbsp. vegetable oil
1 onion, chopped in 1/4-inch dice
3 garlic cloves, minced
1 Tbsp. ginger, peeled and grated
2 Tbsp. gochujang
2 Tbsp. miso
1 Tbsp. fish sauce
1Tbsp. toasted sesame oil
1 bunch green onions, sliced into 1" lengths
1/2 tsp. red pepper flakes (optional)
1 Tbsp. toasted sesame seeds (optional)

Preheat oven to 400°.

Place a sheet of parchment paper in a roasting pan.

Chop vegetables for stir fry.

In a small mixing bowl, stir together the marinade ingredients. Thickly coat each piece of fish in the marinade mixture and place them on the parchment paper in the roasting pan. Reserve any remaining marinade for the fried rice. 

Place roasting pan in oven, roasting for 10 minutes. Remove from oven and set aside while you cook the fried rice.

In a deep sauté pan, heat the oil over medium-high heat until it shimmers. Add the chopped onions and sauté until it starts to become translucent. Add the ginger and garlic to the onions and sauté briefly, then add the gochujang, miso and any remaining gochujang marinade and cook for 1 minute, stirring to keep it from sticking.

Add vegetables starting with the ones that take the longest to cook (like carrots, then zucchini and cabbage) and sauté until crisp-tender. Add pepper flakes, fish sauce, sesame oil and green onions and heat briefly, then add cooked rice.* Cook for at least 5-10 minutes to heat the rice, then season to taste with more fish sauce, miso or sesame oil if it seems bland.

Cut the roasted fish into 1" pieces and place on top of the fried rice. Serve, sprinkling with toasted sesame seeds if desired.

* It's not necessary to have cooked rice on hand—I've made rice just beforehand with no problem. If you need to cook rice, bring 4 c. water to a boil and then add 2 cups long grain or jasmine rice. When it returns to a boil, turn down the heat to low and cook until all the liquid has been absorbed, about 20 minutes. You can cool the rice at this point, or use it hot.

It's summer and the first line and troll-caught albacore of the season are being brought in by local fishing families right off our coast. Beans and cucumbers are being picked from their vines and potatoes and carrots are being pulled from the earth. Hens are laying eggs as if in competition with one another for the most prolific producer in the henhouse.

Summer also means  temperatures are climbing, and the less time you have to spend sweating over the stove, the better. Which all adds up to a big platter of Salade Niçoise for dinner, one of the most satisfying summer meals I can imagine.

Or, as my hero Julia Child noted:

“A bountiful arrangement in bowl or platter is so handsome to behold that I think it a cruel shame to toss everything together into a big mess. A careful presentation means more work, but it’s easily manageable when you ready each of the numerous ingredients separately, which you can do well ahead. Season each just before assembling and serving, and you will have the perfect Salade Niçoise.”

The recipe below is a guide, since the ingredients of your salad will depend on what's available and in season, and amounts will vary depending on how many people are at your table. Ms. Child recommends a simple olive oil and lemon dressing, with or without garlic, but I like to add fresh chopped herbs and Dijon mustard, which I like to think Julia would approve of, too.

Oregon Salade Niçoise

For the dressing:
1/2 c. olive oil
1/4 c. lemon juice
1 Tbsp. Dijon mustard
1 medium clove garlic, crushed
1/4 c. chopped green herbs like tarragon, chives, parsley, lovage, oregano, etc.
Salt and pepper to taste

For the salad:
Oregon albacore loin
Green beans (whole haricot verts or sliced romano beans of any color)
Potatoes (red or yellow or fingerlings)
Hard-boiled eggs
Cucumbers, sliced
Tomatoes, in wedges
Roasted carrots, if you have them, or julienne and blanch raw carrots with the beans

To make the dressing, take any tightly lidded container (I often use an empty, clean salsa container, or a lidded glass jar), put all the ingredients into it, put on the lid and shake like the dickens over the sink, in case, as once happened, the lid wasn't as tight as I thought and I ended up dressing the kitchen instead of the salad. Give one last shake just before serving and pour into small pitcher for use at the table.

Slice and blanch the beans and julienned carrots until almost tender (this is a salad, after all). Quarter eggs and arrange with other ingredients around the albacore loin.

Sear the albacore loin over a hot fire on all three sides; check the interior temperature with an instant-read thermometer and pull it off the fire when the interior reaches 90 degrees; cover with aluminum foil until it's time to serve. Cut into 1-inch slices and lay on your platter.

Drizzle dressing over the salad ingredients or have each person serve themselves from the platter and dress their own salads to their liking.

Note: Feel free to add or subtract ingredients with whatever's in season and use any leftover roasted root vegetables or peppers and the like. However, be aware that Julia insisted it wasn't a Niçoise without tuna, tomatoes and potatoes. (Just so you know.)

If you've been seeing ads from your grocery store or fishmonger offering whole fish for a fraction of the regular retail price but you're not sure how you'd use it, I've put together this handy guide.

There is nothing better, or better for you, than fresh, wild, local fish. Fish are packed with Omega-3 fatty acids, high in protein and low in saturated fat, and the American Heart Association advises eating fish twice a week. Trouble is, the usual price per pound for fresh fillets in the butcher case puts it out of reach for most budgets. Plus many commercially available ocean species can be high in mercury, and farm-raised fish are usually fed high doses of antibiotics—think of them as factory farms for finned creatures—due to the crowded pens they're raised in. And don't get me started on the effects of these farms on our waterways.

But those of us on the West Coast are fortunate to have access to some of the most delicious wild fish on the planet in our populations of native wild albacore and salmon. This year the fleet of primarily family-owned boats have been pulling in a supply of albacore from the fishery that stretches from Northern California up into British Columbia. Certified as sustainable by the Marine Stewardship Council, these albacore are young—just three to five years old, low in mercury and weighing in at 12 to 25 pounds—and individually caught with a hook-and-line system. (Want more info? Read my post, Albacore A to Z, for details.)

Wild salmon, particularly from Alaskan waters, are in plentiful supply right now, too, with stores advertising tempting steaks, fillets and roasts. But if you want to get a real deal, look for special sales events featuring whole fish.

"Whole fish?" you say. "I don't even know where to start with a whole fish!"

Well, let's talk about where you buy it. Make sure the fishmonger is a reputable source—recent studies have found that almost 20% of fish sold to consumers are mislabeled, and fish ordered at restaurants are more likely to be incorrectly labeled than fish bought at markets or grocery stores. I recently bought two whole albacore and two whole Coho salmon at New Seasons Market, a regional chain that buys its whole fish from local boats and has several one or two-day sales events per season.

When you buy whole fish, you'll need to specify how you want it packaged. The fish are already cleaned, and most stores will butcher your fish at no charge, whether you want steaks or roasts or whole fillets. I always ask for the trimmings to be included, since the head, fins and bones make terrific stock for all kinds of soups, chowders, risottos and it's my secret ingredient for making a fabulous paella. (Here's my technique for using those trimmings.)

And don't believe those charts meant for chefs that say the yield from a whole albacore, gutted and without the head, is 50 percent of the weight. From the 17-pound fish (head off) that I bought, my yield was more than 80 percent after removing the loins, roasting the carcass (350° for 30 min.), picking off the meat (nearly 2 lbs.) and then making stock from the bones (2 1/2 qts.). The total weight of bones, fins and detritus that went into the compost bin was only two or three pounds. (Kind of tells you about the food waste that happens in restaurants, though, doesn't it?)

If you're not going to throw the fish on the grill right away—never a bad idea, but just one good-sized fillet will feed four to six—you'll also need to think about how you want to store it. With a vacuum sealer it's a done deal, since properly packaged fish will keep for as long as a year. The idea is to keep air away from the meat to prevent freezer burn, so if you don't have a vacuum sealer, what do you do?

I quizzed the fellow at the fish counter when I bought my salmon, and he said that his dad, an avid fisherman, would put a single fillet in a zip-lock bag and submerge it in a sink full of water, holding the closure just above the water line. The water pressure pushes the air out, making an airtight seal around the fish. Not having a sealing machine myself, a little smoothing of the wrinkles in the bag while it was underwater did almost as good a job as the machine. (I found that a two-gallon zip-lock bag will hold a good-sized fillet quite nicely.)

A note: it's good to go over your fish to check for pinbones or other bones that the butchers may have missed. First, it makes it easier to just throw it on the grill without worrying about biting down on one while you're eating and, second, it keeps those pokey bones from puncturing the bag and letting air in. Just hold the fillet and feel for any bones by running your fingers down the flesh, then use a pair of (clean) needle nose pliers to pull out the bones.

All this is to say that you can have more fresh, local, sustainable fish in your diet without paying dearly for the privilege. As the old commercial used to say, "Try it, you'll like it!"

For fabulous salmon recipes, click here.

For to-die-for albacore recipes, click here.