The Seafood Pantry

A world of flavor possibilities is as close as your kitchen pantry.

If we’ve said it once, we’ve said it a thousand times: nothing beats seafood for a quick-cooking, healthy meal. In a matter of ten minutes you have time enough to cook some fish or shellfish, boil pasta, steam vegetables and—presto-
chango—you have a delicious, healthy, filling meal on your previously bare table!

But there is more to the beauty of seafood than that. Seafood is, perhaps more than any other source of protein, versatile! You could eat seafood every night for at least a few weeks and never come close to repeating a menu item. From shrimp stir-fry to grilled tuna steaks to pan-fried cornmeal catfish—a world of flavor possibilities is as close as your kitchen pantry.

Many of our pantry suggestions keep for months on your kitchen shelves or well-sealed in the refrigerator. You won’t need to think about them, but when you pick up a great piece of fish at the market, you’ll know there’s something at home to dress it up. A few items are perishable—green onions, lemons or fresh ginger—but they keep well and are not expensive. (Wrap a bunch of green onions in lightly dampened paper towels and put them in an open plastic bag; they will stay crisp for up to a week.)

Some of the suggestions below are perfect for splashing on great fresh flavor after the seafood is cooked—lemon wedges, chopped herbs, a drizzle of sesame oil or a dash of Tabasco. These are best paired with seafoods that already have a distinctive flavor of their own: salmon, tuna, halibut, bluefish, Chilean sea bass and so on. Mild fish such as orange roughy or red snapper will benefit from more pronounced flavor accompaniments—a marinade, for example, used before cooking or for basting the fish as it cooks.

Rice, pasta, polenta and other staples help turn a fillet of fish or handful of shellfish into a hearty meal. Try adding seafood to a sauce, either homemade or a quality prepared tomato, Alfredo, pesto or other, and serve over rice or pasta. Or consider combining the seafood and grain or pasta in one dish, such as adding flaked salmon to your favorite recipe for macaroni and cheese.

With the ideas below, cooking fish is not only quick and healthy, but also delicious and done in a flash!

FROM THE FRIDGE:

Green onions: milder than yellow onions; good in stir-fries or sprinkled over fish for garnish
Fresh ginger: a little goes a long way; use in stir-fries or marinades; ground ginger not a suitable substitute
Olives: standard black, Greek, green, whichever you prefer
Capers: add to a vinaigrette sauce or marinade; great with fish
Plain nonfat yogurt: can make a quick, low-fat sauce with chopped herbs, lemon juice, salt and pepper
Parmesan cheese: use in breadcrumb coatings or, of course, tossed with seafood pasta
Frozen vegetables: peas, corn, spinach, carrots; a quick thaw and they’re ready to use in stir-fries, pasta, soups

SOME BASICS:

Lemons and limes: freshly squeezed juice and grated zest do wonders for seafood
Herbs: parsley, thyme, basil, oregano, rosemary, chives, cilantro, dill, tarragon; use fresh when available
Garlic: few recipes would not benefit from this ubiquitous seasoning
Yellow onions: great all-purpose ingredients; stronger flavor when quickly cooked, becomes sweeter with long cooking.
Shallots: onion cousin; more pronounced, less sweet than yellow onions
Broth: canned vegetable, chicken or fish bouillon cubes (Knorr preferred); multi-purpose, for soups, sauces, etc.
Canned whole tomatoes: (low-salt if possible): very acceptable replacement for vine-ripened tomatoes
Rice: long-grain white and brown are all-purpose; short-grain Arborio for risotto; aromatic basmati or jasmine delicious with seafood
Dried pastas: choose a variety of shapes—penne, angel hair, fusilli, spaghetti, bowtie, shells, etc.; different flavors, too, help add variety
Fine yellow cornmeal: to coat fish for frying
White flour: for dredging fish
Dried hot pepper flakes: to add a quick sprinkle of fire for those who love it
Curry powder: highly aromatic and exquisite with seafood

If you have one sunny windowsill, balcony or patio spot, think about getting an “herb kit” to start your own herb garden. These kits are reasonably priced and usually include everything you need: a small planter box, a variety of seeds and instructions to help turn any thumb into a green one. Once you start using freshly picked herbs, with their full and vibrant flavor, it’s hard to go back to dried. In the long run, using home-grown herbs will save you a bundle compared to buying packets of fresh herbs at the grocery store.

FROM THE BOTTLE:

Olive oil: for sautéing, in marinades and sauces; save fruity extra-virgin for flavoring rather than cooking
Corn or peanut oil: all-purpose, but best for high-temperature stir-frying and deep frying
Canola, safflower or other vegetable oils: for general-purpose uses Vinegars: have a few favorites on hand—red wine, herbed white wine, balsamic, fruit, rice wine, etc.; make a quick vinaigrette sauce for cooked fish
Red pepper sauce: Tabasco is the long-time favorite, but many brands are available
Dry white wine: adds a splash of moisture and flavor to sautés and soups
Soy sauce: consider low-sodium “lite” varieties; also “light,” which has milder flavor and lighter color
Sesame oil: use as flavoring, especially in stir-fries; not for cooking
Worcestershire sauce: consider white Worcestershire, made especially for seafood, but traditional dark good with flavorful fish (salmon, tuna, swordfish)

Off-the-Shelf:
Teriyaki sauce: now widely available in many brands
General seafood marinades: many now available, but all are not created equal; try a few to find your own favorite; a good Italian-style salad dressing works well too, or a simple homemade vinaigrette with herbs
Jerk sauce or seasoning: either liquid-based or dry, “jerk” has pungent flavors of allspice, peppers, cinnamon, garlic; ideal on full-flavored fish

UPSCALE FLAVORS:

Dried mushrooms: (shiitake, porcini, morels): plumped in water, a flavorful addition to stir-fry or sauté
Sun-dried tomatoes: plumped in water and diced for sauce, marinade or simple seasoning
Marinated artichoke hearts: chop and toss with cooked shrimp in pasta—magnifico!