Welcome to Tasty Tidbits, your go-to guide for making the most out of fresh meat, poultry, and whitefish, including items you might find from a local Alabama farmer! Brought to you by Live Well Alabama, each edition highlights a pantry staple, sharing nutrition facts, easy storage tips, simple prep ideas, and creative recipes. Whether you’re stocking up or stretching your grocery budget, Tasty Tidbits will help you turn simple ingredients into delicious, nutritious meals.

Nutrition Nuggets

• Great source of lean protein for muscle and bone health.
• Contains omega-3 fatty acids that support a healthy heart, brain, and gut.

Tip: Incorporate a variety of fish into your meals to enjoy plenty of healthy fats.

Note: Women who are pregnant or breastfeeding and children ages 1 to 11 should choose fish wisely. Visit www.fda.gov for guidance on safe fish options.

How to Store

• Store uncooked fresh fish in the refrigerator for up to 2 days.
• Freeze in airtight freezer bags or containers for 4 to 6 months.
• Breaded fish may be stored in the freezer for 3 to 4 months.

How to Prepare

• To avoid bacteria and cross-contamination, do not wash or rinse raw fish.
• Refrigerated: Leave fillets whole or cut into nuggets or strips.
• Frozen: Thaw in the refrigerator, under cold water (while sealed), or in the microwave.
  • Fish thawed in the microwave should be cooked immediately.
  • Fish thawed in the refrigerator or cold water may be stored an additional 1 to 2 days before cooking.

How to Enjoy

• Grill, bake, or cook in a skillet.
• Serve with vegetables or enjoy in sandwiches and tacos.

Did you know? U.S. farm-raised catfish is among the top 10 seafoods consumed nationwide. It’s Alabama’s eighth largest agricultural crop and the leading crop in several counties in Alabama’s Black Belt region!

Recipes 

Fish – Cooked 3 Ways

Ingredients

• 3- to 4-ounce boneless fish fillets, thawed  
• 2 tablespoons olive oil or cooking oil spray 
• Optional seasonings: Cajun, Italian, taco, or adobo Live Well Alabama seasonings and lemon juice
• Optional breading: cornmeal 

Directions for Stovetop

• Heat a skillet over medium. To prevent sticking, spray with cooking oil spray or add olive oil.
• Add fish to skillet. Sprinkle desired seasoning on both sides. Dredge in cornmeal if a crunchier texture is desired.
• Cook approximately 4 to 5 minutes per side or until fish reaches an internal temperature of 145 degrees F. 

Directions for Oven 

• Preheat oven to 425 degrees F.  
• Spray a shallow baking dish with cooking oil spray.
• Sprinkle fish with desired seasonings. Dredge in cornmeal if a crunchier texture is desired.
• Add fish to baking dish. 
• Bake for 10 to 12 minutes or until fish reaches an internal temperature of 145 degrees F. 

Directions for Grill

• Heat the grill to medium. Spray grill with cooking oil spray to prevent sticking. 
• Sprinkle seasoning on both sides of the fish. Dredge in cornmeal if a crunchier texture is desired.
• Cook fish on grill for approximately 3 ½ to 4 minutes per side or until it reaches an internal temperature of 145 degrees F. For a smoky flavor, close grill lid during cooking.

Learn More

For more Tasty Tidbits, visit www.LiveWellAlabama.com.

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