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.

This is the time of year when the fishing is good, for Oregon's fishing families and fishing communities, as well as for shoppers looking for a great deal on some of our most treasured local food. So when I saw that whole sockeye salmon was on sale at our local supermarket for a fraction of its usual price, I called and pre-ordered two fish.

I was even more excited when I found out that my fish was brought to us by Portland-based Kenai Red Fish Company, founded by father-daughter team Clint Benson and Allison Jones. Kenai Red is dedicated to responsible fishing practices and a transparent and direct supply chain starting in the waters of Alaska's Cook Inlet, to its processing plant in Ninilchik, Alaska, to its Community Supported Fishery subscribers and its retail partners.

If you're tempted to order whole fish, you can have the store filet it (usually at no charge), but be sure to ask for the head and bones to be included. After all, you're paying for them, too. There's good meat left from the fileting process that's easy to strip off the bones after they're roasted, and then the stripped bones can be dropped into a pot of water and simmered for stock. (See my guide to buying, freezing and using whole fish.)

After bagging and freezing three of the four gorgeous, deep pink filets for later in the summer, Dave claimed the last one for grilling that evening with roasted potatoes and grilled bok choy (left). I roasted the bones for a half hour at the same time as the potatoes, then stripped the meat—almost a pound!—for salmon cakes. The cooked (or any leftover) meat can also be used in salads, quiches, chowder, omelets, schmear…whatever strikes your fancy. The stock is my secret ingredient for a rich paella on the grill, and fish soups or chowders are always deepened by its presence.

The recipe for salmon cakes below is based on one from my friend Hank Shaw—who literally wrote the definitive book on catching and cooking fish in his Hook, Line and Supper—via his pal Bryan Voltaggio's recipe for Maryland crab cakes. I substituted the cooked salmon for raw, and also used David Leite's recipe for homemade Old Bay-style seasoning mix, then made a quick sriracha mayonnaise to go with it (top photo).

Alongside a simple slaw, it's definitely a keeper, and one that'll adapt for almost any fish or crab.

Sockeye Salmon Cakes

1 lb. cooked salmon
1/3 c. salted crackers like Saltines, crushed in a processor
3 green onions, finely sliced
1/4 c. mayonnaise
1 egg
1/2 tsp. sriracha or other hot sauce
2 tsp. Old Bay seasoning
1 tsp. Worcestershire sauce
1 tsp. dry mustard
1/2 c. extra crushed crackers, crushed tortilla chips or panko, for coating
1/4 tsp. crushed red pepper flakes
3 Tbsp. canola oil

In a large bowl, mix together all ingredients except for extra crushed crackers and the canola oil.

In a cake pan or other rimmed pan, mix crushed crackers (or whatever crumb coating you're using) and red pepper flakes.

Gently mold the fish mixture into small cakes about 2-3" in diameter and 1/2" high, and gently place in pan of coating mixture, patting quickly to embed the mixture and flip to coat other side.

Heat oil in a large skillet over medium heat until it shimmers. Carefully place fish cakes, in batches, in pan and fry until browned, about four to five minutes. Flip cakes and fry on other side until golden brown, about four minutes. Serve warm.

As a young married person starting a family, I didn't often cook fish for dinner because I didn't grow up eating or cooking with it—good fresh fish was hard to come by in our small Central Oregon town. Even after my parents moved the family to Portland there wasn't much available in the strip mall supermarkets around our suburban housing development, the streets strangely named after Native American tribes. (Pawnee Path? Shawnee Trail? Sioux Court? Seriously?)

My mother was much more comfortable cooking red meat, what with her upbringing in an Eastern Oregon cattle ranching family. When we did have fish, it was most often from a can—tuna or the dreaded canned salmon, which was unceremoniously dumped in a dish, the indentations of the rings from the can still visible on its surface. Any whole fish tended to be less than absolutely fresh, requiring lots of what was called "doctoring" to cut the fishiness.

Needless to say, there was a lot I had to learn about cooking it.

Fortunately, we now have a myriad of choices for fresh-caught fish available at farmers' markets or one of many retail outlets featuring species caught off our own coast or harvested from regional waters. Recently I bought a portion of a friend's share of sockeye salmon from her Iliamna Fish Company CSF (Community Supported Fishery) subscription, several vacuum-sealed frozen fillets ready to thaw and throw on the grill or in a pan. (Check out this guide to Pacific Northwest CSA and CSF offerings.)

Since the weather was too inclement even for Dave, who's been known to stand over his grill with a beer in hand in an ice storm, I decided to try roasting it in the oven with a lemon piccata sauce that our friend Dana had made for a dinner. She'd come across a chicken piccata recipe that sounded great, but she had rockfish fillets on hand. Ignoring tradition like any creative cook, she decided to try a completely new dish on guests, subbing in the fish for the chicken. Excellent!

It seemed like salmon might be a good match, as well, so I followed her lead. Start to finish, it's ready in about half an hour…and I think you'll agree it's a winner. And it pairs nicely with my recently posted recipe for Turmeric Rice with Dried Tangerine Peels!

Salmon Piccata with Lemon Miso Sauce

2 Tbsp. olive oil
1 Tbsp. butter or margarine
1 Tbsp. garlic, chopped fine
1/2 c. fish or chicken stock
1/2 c. fresh lemon juice
2 Tbsp. capers
1 Tbsp. cornstarch
1 tsp. red pepper flakes
1 Tbsp. white miso (optional)
1 Tbsp. parsley, chopped fine, for garnish (optional)
1 1/2 lbs. salmon fillets

Preheat oven to 350°.

In a medium saucepan, heat oil and butter over medium heat. Add garlic and very briefly sauté until it's just warmed. Add lemon juice and stock and heat until it barely comes to a boil. Reduce heat to low, add capers and miso and stir to combine. Add a small amount of water to the cornstarch to make a thin paste. Add cornstarch to sauce while stirring, and allow to thicken slightly.

Place fish fillets in a 9" by 12" baking dish. Pour sauce over the top and roast in oven for 20-25 minutes until fish is cooked through.

It's a birthday. It's an anniversary. It's a special occasion and right now, because of a nationwide pandemic, all the restaurants in town are closed. There is the option of supporting a local restaurant and ordering takeout, but the idea of going out and having to do even more Lady Macbeth-level handwashing before, during and after is dread on a whole new level.

So now's the time to go to the freezer and haul out one of those sides of salmon you packaged up when the stores were offering to butcher whole fish at a fraction of the price per pound they normally charge. (If you didn't do this, put it on your list for next season.) Simply thaw it, slice it into pieces, mix up the marinade below and put in the fridge for an hour or more, then broil it briefly—you'll have a fancy restaurant-level dinner that'll make anyone feel celebrated, pandemic or not.

I'd suggest a bright, lemon-inflected risotto and a creamy miso-dressed salad with, maybe, a deceptively simple apple galette for dessert, but I'll leave those decisions up to you. The point being, of course, to feed people well and make them feel loved, as it is any time, but especially now.

Roasted Miso-glazed Salmon

1 whole salmon filet
1/4 c. white miso (I'm in love with Jorinji miso)
1/4 c. canola oil
1 Tbsp. sesame oil
1 Tbsp. regular honey
1 Tbsp. rice vinegar
1 Tbsp. soy sauce
1 Tbsp. grated ginger

Preheat oven to 425°.

Place all ingredients in medium-sized mixing bowl, whisking as you add each one.

If you are starting with a whole filet of salmon, slice it crosswise into 2-inch pieces. (The marinade would also be great with a salmon roast, larger filets or steaks, though cooking times listed below may be different.) Place the pieces into a gallon zip-lock bag and add the marinade. Gently massage the bag to distribute the marinade evenly and place the bag in a bowl in the refrigerator for at least one hour (I allowed 3 hours for mine).

Place parchment paper in the bottom of a large sheet pan or roasting pan. Remove the salmon filets from the bag and place them skin-side down on the parchment, leaving some space between them. Put the pan on the middle rack of the oven and roast for 3-4 minutes per inch of thickness of the filets (3 minutes will be more rare, 4 minutes will be more well done). When the filets are cooked, remove the pan from the oven and set aside. Set the oven on broil and allow a couple of minutes for the broiler to heat. Place the pan of filets back in the oven. When the filets are slightly caramelized, remove from the oven and serve.

Thanks to Michele Lee Bernstein for the Lady Macbeth turn of phrase above. So apt, as my poor, cracked hands can attest!

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.

With salmon filets and steaks running up toward twenty bucks a pound at the fish counter, this time of year, when I'm craving it, I buy the whole fish, head on, for much less per pound. This way you get the (cleaned) fish, which you can throw on the grill with herbs and lemon stuffed into the cavity. You can also have your fishmonger filet it, or you can slice it into steaks yourself. But any way you choose to cook it, make sure to save the head, fins and tail to make a terrific fish broth for your next risotto or paella.

With out-of-town friends coming over for dinner, and wanting to share some of the crazy goodness of the Northwest, we grilled a whole salmon with a side of wild mushroom risotto and a salad of seasonal greens. Throw in some local red to go with the fish, a fruit crisp made with the last of the frozen berries to top off the meal, and they were putty in our hands. Even with everyone eating their fill, there was a good amount of fish left over…which fit into my clever plan to make salmon cakes for dinner a couple of nights later.

These cakes are great as an appetizer or with a salad for a simple dinner, and they also make a great breakfast with eggs, sautéed greens and a slice of homemade bread. It's not necessary to have all the ingredients—the fish, mayo and eggs are the critical ingredients—so the seasonings can go in any direction you desire. These are meant to be mostly meat, with just enough of the other ingredients to (barely) hold it together.

And if you ever happen to have any leftover smoked salmon (does that really happen?), that would be the gilding on this particular lily.

Salmon Cakes

2 c. cooked salmon, flaked
1-2 Tbsp. mayonnaise
1/4 c. minced red or green onion
2 cloves garlic, minced
1 serrano pepper, seeded and finely minced
2 Tbsp. cilantro, minced
1/4 c. bread crumbs
Zest of 1 lime
Juice of 1 lime
1 egg

Combine salmon with other ingredients (except oil) and mix thoroughly. Form into loose cakes about 2" across. Can be refrigerated at this point, which will firm up the cakes a bit, but it's not necessary. Heat 2 Tbsp. olive oil in medium frying pan until it shimmers. Put cakes in pan, but don't crowd them—do them in batches if necessary. Cook until browned, then carefully flip them over and brown on the other side. Makes about eight cakes.