Wild Game Food Safety—Fish

1. Wild Game Food Safety—Fish Barbara Brown, PhD, R.D./L.D. Food Specialist, OCES Assoc. Prof., NSCI

2. Science of cooking fish Oklahoma Cooperative Extension Service

3. Key safety points • Keep it cold • Microbes on fish may prefer lower temperatures • Ice it down, store it on ice, freeze quickly • Keep it clean • Everything that touches fish should be washed • Avoid cross contamination • When it comes to preparing fish, heat is your friend—eliminates/inactivates microbes, parasites Oklahoma Cooperative Extension Service

4. Goals for cooking fish • Increase safety • Kitchen safety • Food safety • Retain & improve eating quality • Quality enhanced by heat, smoke (if not grilling smoke will probably not improve quality), cooking method, added ingredients • Very little connective tissue so cooking will not increase tenderness Oklahoma Cooperative Extension Service

5. Effect of heat on proteins Denatured proteins bind together Unheated proteins, coiled Proteins denatured by heat, uncoiled Oklahoma Cooperative Extension Service

6. Cooking methods for fish • Can use any method used for other meats • Healthiest choices limit added fat, salt • Thawing prior to cooking helps prevent overcooking of the outside prior to doneness of the center, dryness, loss of flavor Oklahoma Cooperative Extension Service

7. 10 Minute Cooking Rule for FishFor all methods except deep frying, microwaving • Measure fish at its thickest point. • Bake at 450oF (+/-), 10 minutes/inch of thickness • 1-inch thick fillet will bake for 10 minutes • 1/2-inch thick fillet will bake for 5 minutes • Add 5 minutes when cooking in foil or sauce. • Double cooking time when cooking fish that is still frozen. • Higher potential for dry, tough, less flavorful fish Oklahoma Cooperative Extension Service

8. Testing for Doneness • Thorough cooking destroys harmful bacteria and parasites • Check by inserting knife tip or fork at an angle into thickest part of fish, gently parting the meat • Done when opaque & flakes into sections • Can test with a food thermometer, T-stick • Done when thickest part reaches 140-145oF • Difficult with thin fillets • Slower testing may result in overcooking Oklahoma Cooperative Extension Service

9. Recipes we’ll be cooking Oklahoma Cooperative Extension Service

10. Let’s cook! Oklahoma Cooperative Extension Service

11. Nutrition Benefits of Fish Oklahoma Cooperative Extension Service

12. Nutrition contributions • High quality protein • Fat content—can be low in fat if prepared without added fat • Some contain higher amounts of fat & omega-3 fatty acids • Classes of fish: fat or lean • Determined by amount of fat in flesh • Fat fish include mullet, mackerel, trout, tuna, salmon • Lean fish include flounder, cod, whiting, redfish, croaker, snapper, grouper, most freshwater fish Oklahoma Cooperative Extension Service

13. 2010 Dietary Guidelines for Americans • Twice per week, use seafood as the main protein food on your plate • About 8 ounces/week (less for young children) • Variety of seafood can help prevent heart disease • Choosing variety of type & source reduces risk of exposure to potential toxins Oklahoma Cooperative Extension Service

14. Keep it lean & lower in sodium • Most common cooking method in Oklahoma… • Breaded & fried catfish = 195 kcal/3 oz. • Cooked without added fat = 122 kcal/3 oz. • Methods that don’t add fat: grilling, broiling, roasting, baking, stir-frying, poaching • Limit breading or frying, creamy sauces • Use spices or herbs, such as dill, chili powder, paprika, or cumin, and citrus juices (lemon, lime, orange) for added flavor without added fat, salt Oklahoma Cooperative Extension Service

15. Balance cooking method with sides • Battered & fried fish (1 fillet), 2 T tartar sauce, 3 hush puppies, 1 cup French fries, ½ cup slaw: 1,205 kcal • Breaded & fried fish (1 fillet, carefully monitored fat temperature), 2 T tartar sauce, 1 buttered corn-on-the-cob, 3 bean salad, garlic bread slice: 795 kcal • Grilled fish, grilled herbed corn-on-the-cob, 1 cup green beans with garlic and cherry tomatoes, 2 grilled fresh peach halves, whole grain roll: 479 kcal Source of nutrient analysis for catfish: USDA National Nutrient Database for Standard Reference at http://ndb.nal.usda.gov/ Oklahoma Cooperative Extension Service

16. Soapbox moment… • Increase number of vegetables & fruit • Oklahoma is 51st in the U.S. in fruit and vegetable consumption…and we’re getting worse Oklahoma Cooperative Extension Service

17. Pescheria, Turino, Italy Storing and preserving fish Oklahoma Cooperative Extension Service

18. Refrigeration • Wash fish under cold, running water, pat dry • Wrap in moisture-/vapor-proof paper or plastic wrap • Place in a plastic bag or store in closed, rigid container • Store in coldest part of refrigerator as close to 32oF as possible—on ice is a good choice • Shelf life depends on type of fish & how well it was taken care of prior to getting it home • Use quickly, usually in 1-2 days Oklahoma Cooperative Extension Service

19. Storage time for fish Oklahoma Cooperative Extension Service

20. Freezing fish • Needs to be as fresh as possible when frozen • Pretreatment can improve quality during storage • For lean fish dip 20 seconds in brine of ¼ cup salt to 1 quart cold water • Firms fish & decreases drip loss from thawing • For fat fish dip 20 seconds in ascorbic acid solution of 2 tablespoons crystalline ascorbic acid to one quart of cold water • Controls rancidity & flavor change Oklahoma Cooperative Extension Service

21. Packing options • Ice Glaze— Put unwrapped fish on tray in freezer. As soon as frozen, dip in ice water. Return fish to freezer to harden the glaze. Repeat glazing until a uniform cover of ice is formed. Wrap fish in moisture-vapor resistant paper or place in freezer bags, label, freeze. • Water— Place fish in shallow metal, foil or plastic container or bag; cover with water, freeze. (Produces a poorer quality product than the ice glaze method.) • Lemon-Gelatin Glaze— To prepare glaze, mix ¼ cup lemon juice & 1¾ cups water. Dissolve 1 packet unflavored gelatin in ½ cup lemon juice-water mixture. Heat remaining 1½ cups liquid to boiling. Stir dissolved gelatin mixture into boiling liquid. Cool to room temperature. When cool, dip cold fish into lemon-gelatin glaze, drain. Wrap fish in moisture-vapor resistant packaging, label, freeze. Oklahoma Cooperative Extension Service

22. Thawing fish options • Refrigerator—gives best results • Under cold water—quicker for small amounts • Water must remain cold • Change water every 30 minutes or use running water • In the microwave • Must cook immediately • Use fish thawed with other methods in 1-2 days Oklahoma Cooperative Extension Service

23. Other preservation options • Canning fatty fish (trout) • Very time & energy consuming for not very good quality fish • Processing time in a pressure canner will be 100 minutes for pint jars, 160 minutes for quarts • Smoking • Still requires refrigeration or freezing Oklahoma Cooperative Extension Service

24. Gardner Lake, KS Reducing concerns about toxins Oklahoma Cooperative Extension Service

25. So what is there to worry about? • Contaminants impacting food safety/health • Pesticide runoff • Fertilizer runoff • Sewage • Trash • Oil • Heavy metals—mercury, lead • PCBs • Discarded medicine, drugs • Fish higher on the food chain are greater risk Boomer Lake, Stillwater Oklahoma Cooperative Extension Service

26. To reduce risk • Variety • Fish from a variety of sources • Different types of fish • Prepared using different methods • Check for consumption advisories where you fish • High risk groups need extra precautions Oklahoma Cooperative Extension Service

27. OK Dept. of Environmental Quality: http://www.deq.state.ok.us/ CSDnew/fish/index.htm Oklahoma Cooperative Extension Service

28. Precautions that can reduce toxins • Pesticides & other substancesconcentrate in fatty parts of fish • As a precaution, remove skin & fat deposits when cleaning fish • Cook fillets instead of whole fish (PCBs, some other fat soluble contaminants are associated with whole fish) • Use cooking method that allows fat to drip away from fish: baking on a rack, broiling or grilling • Limit consumption of large predatory fish (largemouth bass, walleye for example) which are more likely to have higher concentrations of mercury Oklahoma Cooperative Extension Service

29. Fish is still a good choice • Remains an integral part of a healthy & balanced diet • Enjoy the benefits • Manage the risks Oklahoma Cooperative Extension Service

30. Summary • Fish is good for you • Keep it cold and clean • Choose cooking methods that limit added fat and salt • Eat a variety of fish from a variety of sources prepared in a variety of ways • Preserve fish in the most efficient way for you that will retain food & nutrition quality Oklahoma Cooperative Extension Service

31. Questions? Oklahoma Cooperative Extension Service