Cooking Feasts from the Sea, it's so Easy !
Fresh or frozen, smoked, stuffed, breaded, ready to eat, whole, as steaks or fillets, in bulk or in individual or family portions, enjoy what the sea has to offer in all its forms, tastes and cuts. Head for the Idées & Marées counter to reel in a feast! Snapper, mahi-mahi, tilapia, marlin, tuna, lobster, shrimp and more, all are brought to you daily by your Master fishmonger, Metro, along with tips that make cooking treats from the sea so easy!
- Ginger and coriander oysters
- Florida red snaper, fennel garnish
- Smoked salmon spread
- Greek mahi-mahi
- Pad thaï
- Blackcurrant and blackberry lobster tails
- Tuna steaks and olive pesto
- Crab croquettes, avocado, mango and tomato salsa
- Tilapia and scallop rolls, tomato and basil sauce
- Choose a fish that smells fresh and has flesh that is firm and shiny.
- For greatest freshness, eat fish the day you buy it.
- Wrapped in waxed paper and kept in a sealed container, fish can be stored in a refrigerator 2 to 3 days (at 4°C or colder), steaks and fillets will keep for up to 3 months in a freezer (at -18°C or colder) while whole fish are good for 4 to 6 months.
- Fish should not be kept in plastic film because it prevents from a proper aeration.
- Lean in favour of fast cooking over high heat to maximize flavour while retaining the succulence and flavour of the fish.
- Allow 5 to 7 minutes of cooking time for each centimetre of thickness at the thickest part of the fish, either fresh or thawed.
- It's preferable to cook frozen fish without thawing to capture as much of the flavour and moistness as possible. Allow about 20 to 24 minutes of cooking per centimetre of thickness.
- Don't overcook the fish, which becomes dry and rubbery.
- Prepare for each portion of raw fish: 5 oz. (150 g) in fillets, 7 oz. (210 g) in steaks or 1 lb. (450 g) for whole fish.
Cooking fish is both simple and healthy using parchment paper. Place your fish in the middle of a square sheet. Garnish with vegetables (shoestring parsnip and carrots, for example) and season with fresh or dried herbs. Add a touch of lemon juice, salt and pepper to taste. Close the papillote tightly. Place it on a cooking sheet. Into the oven it goes. Now that’s simple!
While there are certain rules to follow in marrying wines and fish, your tastes and preferences are really what matters! It is recommended not to mask the delicate flavours of fish with a wine that is too strong or dominant.
| Fish with Delicate Sauce or Aromatics | Fish with Delicate Sauce or Aromatics | Fish Spiced, Smoked or with a Strong Sauce | Fish Spiced, Smoked or with a Strong Sauce |
| Light white wine | Mid-bodied white wine | Full-bodied white wine | Light red wine |
| Girondin, Gouverneur Fouquet, Oro de Chile, Chabrol and Aufkellereien | Relais des Oliviers, Roissy and Rouvet | Silverthorne | Nuit de la Saint-Jean, Gouverneur Fouquet, Monseñor Diaz de Chile and Oro de Chile |
Don’t be afraid to try something new among the fish dishes you might choose to serve for an evening! Combine ingredients from the three columns below for tasty offerings that are quick and easy to prepare!
| Spices and Fresh Herbs | Aromatics | Vegetables |
| Basil, dill, saffron, chives, tarragon, curry powder | Finely grated fresh ginger, capers, chopped garlic, grilled sesame seeds, sliced black olives, lime or lemon zest | Pepper in strips, diced fresh tomato, marinated chopped artichokes, sliced mushrooms, sliced onion, diced fennel bulb |
Canned fish are an excellent substitute for fresh or frozen fish. You'll bring a smile to the faces of your young ones with a lunch box containing original and tasty fish sandwiches!
- Tuna, mayonnaise, grated Emmental cheese, chopped green onion, diced apple and fresh parsley.
- Salmon, mayonnaise, sliced black olives, diced red pepper and fresh dill.
- Sardines water packed, finely chopped, cream cheese, lemon juice, chilli sauce and pepper.
- Shrimp cocktail, chopped, mayonnaise, sour cream, juice and zest of lime, chives, salt and pepper.
For quick, tasty sandwiches, pick up some flavoured tuna, for example Spicy Thai Chilli or Sun dried tomatoes and basil.
Fish and seafood contain generous amounts of high quality protein, various vitamins (A, B, D) and a number of minerals (phosphorus, zinc, selenium). They are also good choice for dieters because they contain few calories. Not surprising, then, that nutrition experts recommend we eat fish 2 to 3 times a week.
Fish contains omega 3, a fat that is beneficial, notably for cardiovascular health. The higher in fat content, the more omega 3 a fish will contain, all the better for health!
| Types | Rating | Lipid Content (fat) |
| Haddock, pike, walleye, pollock, monk fish, cod, sole |
Lean | 1 to 4% |
| Swordfish, tuna, rainbow trout | Semi-lean | Semi-lean |
| Mackerel, herring, salmon, sardine | Fat | More than 10% |
- In the serving dish, spread an even coat of coarse salt under the oysters to keep them from tipping.
- Chop your fresh herbs more quickly by putting them in a glass and cutting them inside the glass with kitchen scissors.
- As an accompaniment to shrimp and lobster, enjoy Merit Selection's Irresistible new seafood sauce, with a lightly fruited and sugary tomato flavour that we're sure you will find pleasing!
- Try the 100% clearwater scallops, exclusively at Metro! These large scallops are packed with flavour and easy to prepare. You can enjoy them in minutes! Try our recipe Tilapia and scallop rolls with tomato and basil sauce.
- Let yourself be tempted by the tournedos offered at the Idées & Marées counter: cheese, sole or shrimp, mixed with vegetables. Your Master fishmonger can even offer a lot more