Lean, Firm-textured Fish

Lean, Firm-textured Fish

Lean fish generally don't pack as many vitamins and heart-healthy omega-3 fatty acids as, say, salmon or tuna, but they also have a milder flavor that's less "fishy."


A good way to judge whether a fish is lean is by its color. The lighter the fish, the leaner it is, which is why lean fish are sometimes call "white fish."

blackfish
blackfish
This category includes hogfish and cunner, which are very similar to blackfish.
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grouper
grouper
This category includes California sea bass, jewfish, and cabrilla.
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mahi-mahi
mahi-mahi
Though leaner than, say salmon or tuna, mahi-mahi packs a lot of heart-healthy omega-3 fatty acids.
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monkfish
monkfish
This fish isn't a looker, but it has a flavor and texture that's been compared to lobster and scallops.
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monkfish liver
monkfish liver
This exquisite Japanese delicacy has the texture and richness of a choice pâté de foie gras. It's usually poached, steamed, or sautéed before serving in order. Look for it in well-stocked Japanese markets.
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pomfret
pomfret
You can buy frozen pomfret in Asian markets.
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skate
skate
Skates are delicious, but many people are put off by their bizarre looks. Only the wings are edible. Like their shark relatives, skates have cartilage and tough, sandpapery skin. One way to loosen the skin is to poach them briefly in a mixture of three parts water, one part vinegar. After you peel off the skin, the wing can be further poached, or baked or fried.
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