• Wash your hands before and after handling the seafood

• Fresh finfish should smell fresh and mild, not fishy, sour, or ammonia-like

• Remove the store wrapping from the fish, wipe with a damp cloth, wrap in waxed paper and store in a sealed container or zip lock bag to prevent transfer of odours

• You can store fresh fish in the fridge (1 - 4°C) for up to 4 days

• Fat fish, such as salmon, trout or mackerel should be stored frozen for no longer than 2 months

• Lean fish, such as cod, haddock or smelt can be stored for up to 6 months

• Thaw frozen fish slowly in the fridge or in the container in cold water in the sink

PEI Cultured Finfish >>


Finfish are a versatile and nutritious food that can be prepared in a variety of ways: smoked, steamed, baked, battered, deep-fried, pan-fried, pickled or barbecued. They can be used in soups, chowders, salads, casseroles, paellas, pasta dishes or as appetizers or snacks.

The following finfish recipes are only a fraction of the culinary delights guaranteed to please your taste buds.

JM's Baked Atlantic Salmon


Preparation time: 10 minutes
Total cooking time: 20 - 40 minutes
Serves 6

400 g salmon fillets (6 portions)
1 tbsp dill seed
1/2 cup melted butter
3 tbsp lemon juice
Salt & pepper to taste

Place salmon fillets in greased bake pan
Coat with ingredients
Bake 20 minutes for each 25 cm thickness of fish at 175°C (350°F)
Fish should flake easily with fork

Smoked Salmon with Dill Dressing


Preparation time: 15 minutes
Total cooking time: none
Serves 4

400 g smoked Atlantic salmon
2 tbsp light olive oil
2 tbsp vegetable oil
2 tbsp lemon juice
3 tsp of brown sugar
2 tsp brown sugar
3 tbsp chopped fresh dill

Arrange smoked salmon fillets on large plate
Combine oils, lemon juice and sugar in a bowl and stir until sugar dissolves
Salt & pepper to taste
Add 2 tbsp of dill
Drizzle the dressing over salmon to lightly coat it
Sprinkle remaining dill and some cracked black pepper
Serve with lemon wedges

Trout with Mushroom Stuffing


Preparation time: 10 minutes
Total cooking time: 50 minutes
Serves 4

4 skin on Rainbow Trout fillets (80-100 g each)
1 tsp olive oil
1/2 cup coarsely chopped carrots
250 g coarsely chopped fresh mushrooms
1/2 cup long grain rice
2 tsp lemon juice
2 lemons, cut into 6 wedges each
3 cloves minced garlic
3/4 tsp salt
1/4 minced rosemary
1 1/4 cups water

In large skillet, heat oil at medium heat
Add carrots and cook until tender (about 4 minutes)
Add mushrooms and garlic and cook until mixture is almost dry (about 5 minutes)
Stir in rice, lemon juice, ½ tsp salt, rosemary and water and bring to boil
Reduce heat, simmer, cover, and cook until rice is tender (about 15 minutes)
Remove and let cool to room temperature
Preheat oven to 200°C (400°F)
Spray baking pan (28 x 18 cm) with non-stick spray
Spoon half of the stuffing (mixture) into pan
Place fillets skin-side down a plate
Place remaining stuffing on one half of each fillet and fold them over
Place fillets in pan on top of stuffing
Squeeze a lemon wedge over each fillet and sprinkle with remaining 1/4 tsp salt
Bake until cooked through (about 25 minutes) and serve with remaining lemon wedges

Recipe Source: Reader's Digest Association, Inc., Vol. 165, No 989, 2004

Grilled Salmon with Pepper-Corn Relish


Preparation time: 10 minutes
Total Cooking time: 20 minutes
Serves 4

4 Atlantic Salmon steaks (about 170 g each)
1/4 tsp sugar, plus 2 tbsp extra
1 tsp ground coriander
1/2 tsp salt
1/2 tsp cinnamon
1/4 tsp cardamom
1/4 tsp black pepper
1/2 tsp yellow mustard seeds
1/3 cup white vinegar
1 zucchini, diced into 6 mm pieces
1 orange or red pepper diced into 6 mm pieces
1 cup corn kernels, fresh or thawed frozen

Spray oven grill with non-stick cooking spray
Preheat grill to medium
In small saucepan combine 1/4 tsp of sugar, coriander, salt, cinnamon, cardamom, and black pepper.
Measure out 1 1/4 teaspoons of spice mixture and rub into one side of each steak
Add remaining 2 tbsp sugar, mustard seeds and vinegar to spice mixture and bring to boil over medium heat.
Add zucchini, red pepper and corn and cook until red pepper is crisp-tender (about 4 minutes).
Place salmon spice-side down on grill and cook, without turning, until done (about 5 minutes).
Serve salmon topped with corn relish.

Recipe Source: Reader's Digest Association, Inc., Vol. 165, No 989, 2004

PEI Atlantic Salmon Pasta Salad


Preparation time:
Total cooking time:
Serves 8

1 kg (2 lbs) PEI Salmon Steaks*.
1 zucchini (about 16 cm)
1/2 cup red pepper, diced
1/2 cup green pepper, diced
1/2 cup mayonnaise (can substitute with light)
1/2 sour cream (can substitute with light)
1 tsp dill
1 tbsp lemon juice
2 cups broccoli flowerets
5 cups cooked spiral pasta

Place salmon fillets in greased bake pan
Coat with ingredients
Bake 20 minutes for each 25 cm thickness of fish at 175°C (350°F)
Fish should flake easily with fork
Break salmon into cubes discarding skin and bones.
Combine mayonnaise, light sour cream, dill and 15ml (1tbsp) lemon juice; mix well.
Combine salmon, vegetables and pasta.
Add dressing; toss gently and chill.

*substitute salmon steaks for salmon fillets, Arctic charr or rainbow trout.

Salmon with Leek and Camembert


Preparation time: 10 minutes
Total cooking time: 15 minutes
Serves 4

500g (1 lb) skinless Atlantic Salmon fillet
1/4 cup wholegrain mustard
1 tbsp lime juice
2 tbsp oil
1 leek, white part only, julienned
2 tbsp Tamari (Japanese-style soy sauce made from soy beans)
2 tsp fish sauce
1 tbsp PEI honey
75 g snow pea (mangetout) sprouts
2 tbsp fresh coriander leaves
100 g Camembert, sliced fresh coriander leaves, extra, to garnish
Lime wedges for garnish

Cut salmon into thick strips and place in a bowl with the mustard and lime juice
Toss to coat the salmon
Heat a wok or electric fry pan until very hot, and add the oil (ensuring entire surface is coated).
Add salmon in batches and stir-fry over high heat until it turns soft pink and is slightly browned on outside
Remove from wok/fry pan
Add 1 tbsp of water to wok
Add leek and stir-fry until golden brown
Return salmon to wok, along with tamari, fish sauce and honey
Cook until the salmon is heated through
Remove wok from heat (turn off fry pan) and toss the snow pea sprouts and coriander leaves through the salmon.

Serve topped with Camembert and extra coriander, with lime wedges on the side

Rainbow Trout with Almonds


Preparation time: 25 minutes
Total cooking time: 10 minutes
Serves 2

2 PEI Rainbow Trout
Plain flour for coating
60 g butter
1/4 cup flaked almonds
2 tbsp lemon juice
1 tbsp parsley, finely chopped
Lemon or lime wedges, for serving

Wash fish and pat dry with paper towels
Open the fish up (skin-side up)
Run a rolling pin along the backbone, starting at the tail, pressing down gently
Turn fish over and use scissors to cut through the backbone at each end of the fish.
Lift out the backbone, remove any remaining bones and trim fins.
Coat the fish with flour
In a large frying pan, heat half the butter and add the fish
Cook for 4 minutes on each side, or until light golden
Add lemon juice, parsley, salt and pepper.
Stir until sauce is heated through
Pour over fish and serve with lemon wedges

Poached Atlantic Salmon


Preparation time: 50 minutes
Total cooking time: 1 hour
Serves 8-10

2.5 kg (5 lbs) of Atlantic Salmon, cleaned and scaledPreparation time: 50 minutes
Total cooking time: 1 hour
Serves 8-10

2.5 kg (5 lbs) of Atlantic Salmon, cleaned and scaled
2 L good quality white wine
1/4 cup white wine vinegar
2 onions
10 whole cloves
4 carrots, chopped
1 lemon, cut in quarters
2 bay leaves
4 sprigs fresh parsley
1 tsp whole black peppercorns
2 L good quality white wine
1/2 cup white wine vinegar
2 onions
10 whole cloves
4 carrots, chopped
1 lemon, cut in quarters
2 bay leaves
4 sprigs fresh parsley
1 tsp whole black peppercorns

Dill Mayonnaise


1 egg, at room temperature
1 egg yolk at room temperature, extra
1 tbsp lemon juice
1 tsp white wine vinegar
1 1/2 cup light olive oil
1-2 tbsp chopped fresh dill

In a large heavy-based pan add wine, wine vinegar and 2.5 L of water
Stud onions with cloves and add to pan
Add all carrot, lemon, bay leaves, parsley and peppercorns
Bring to boil, reduce heat and simmer for 30-35 minutes
Cool and strain into a fish kettle that will hold the salmon
Place whole fish in fish kettle and cover
Bring to boil, reduce heat and poach gently for 10-15 minutes, until the fish flakes when tested in the thickest part
Remove from heat and cool fish in the liquid
Process the egg, extra yolk, juice and vinegar in a food processor for 10 seconds. Or until blended
With motor running, add the oil in a thin, steady stream, blending until all the oil is added and mayonnaise is thick and creamy.
Transfer to separate bowl and stir in dill
Remove cold fish from liquid, place on clean work surface and peel back the skin.
Serve garnished with watercress and lemon slices with mayonnaise on the side.

Poached Atlantic Salmon with Hollandaise Sauce


Preparation time: 20 minutes
Total cooking time: 10 minutes
Serves 4

4 Atlantic Salmon cutlets, 2.5 cm (1 inch) thick
1 cup white wine
2 cups fish stock
1 tbsp lemon juice
1 large of onion
Fresh dill, to garnish

Hollandaise sauce
3 egg yolks
125 g butter, melted and hot
1/2 tsp grated lemon rind
1 tbsp lemon juice

In a shallow pan, place wine, lemon juice and onion and bring to boil
Reduce heat to simmer
Place salmon cutlets in a single layer in the simmering stock
Poach the fish gently for about 7 minutes, or until just cooked
Remove fish and drain on crumpled paper, cover to keep warm
Hollandaise sauce: In food processor beat egg yolks for 10 seconds
With motor running, pour hot and bubbling butter in slow stream onto egg
Discard any white residue
Add the lemon rind and juice and process for another 30 seconds, or until the sauce thickens.

Serve immediately.

Arrange the fish on the serving dish, serve with hollandaise sauce and garnish with dill

• Use separate utensils for preparing raw seafood and use a clean dish when serving the finished product

• Allow 10 minutes of cooking per inch of thickness

• Turn finfish pieces greater than a 1/2 inch over half way through the cooking time

• Add an additional 5 minutes to the cooking time if the fish is in a sauce or wrapped in tinfoil

• When properly cooked most fish flesh will flake easily with a fork and should be opaque and firm