We’ve just received a fresh batch of Monchong here at LifeSource. Curious to try it out for dinner? Below is a recipe full of fresh ingredients from John Herring’s blog, “Hungry Again.” The Monchong is sautéed and topped with a delicious lime-cilantro Maui sauce.
From Herring’s blog: “Monchong, also called sickle pomfret, is a deep-water fish that shows up in markets mostly as a by-catch. It’s delicate, and delicious, and flakes nicely when cooked properly. High oil content means a great texture & good flavor affinity with acidic sauces. I’ve sautéed it in this recipe, and added a colorful tropical slick to make it fun. Don’t be alarmed by the pineapple & banana in the sauce recipe; when it’s all whipped up, even supertasters aren’t sure exactly what’s in it!”
Sautéed Monchong with Green Maui Sauce
Lime Cilantro Sauce
makes about 1-1/2 cups juice of 2 limes (about 1/3 cup)
- 1 cup firmly packed cilantro, chopped
- 1 jalapeno pepper, seeded, pithed & minced (about 2 tablespoons)
- 2 cloves garlic, pressed
- 1/4 cup whole-milk plain yogurt
- 1/3 cup chopped banana
- 1/3 cup chopped pineapple
Combine all ingredients in blender or small food processor and puree.
- 1 tablespoon olive oil
- 1 tablespoon butter
- 1-1/2 lb monchong filet, cut into strips (1 inch x 4 inches or so)
Heat olive oil & butter in nonstick skillet over high heat until almost smoking. Add monchong and cook until golden brown, about 5 minutes. Flip pieces and repeat. Serve with Green Maui Sauce (see above). Garnish with pickled Maui onions & ogo seaweed. Or parsley.
Ling Cod in Tomato Sauce with Fresh Herbs
- 1 to 1 1/2 lb Ling Cod or True Cod steaks
- Sea salt
- Gluten-free flour for dusting
- 16 oz can of crushed tomatoes
- 1 chopped medium onion
- 3 T. olive oil
- 1 finely chopped garlic clove
- 1 T. ground cumin
- 2 T. fresh chopped dill, or basil
- 3 T. olive oil, for sauteing the fish
Make the Sauce:
- Add three tablespoons of olive oil to a pan and heat it over high heat for a minute or two. Add the chopped onion and saute over medium-high heat until translucent, about 3 minutes.
- Add the garlic clove and saute for another minute or two. Add the tomatoes and cumin and stir to combine. Test for salt, and add some if needed.
- Bring the sauce to a simmer and let it boil down for 10-15 minutes; you want a thick sauce and you’ll need to evaporate a lot of water.
- Once the sauce is done, turn off the heat and set aside.
- In another pan, heat 3 more tablespoons of olive oil over high heat.
Prepare the Fish:
- Dust your Ling Cod steaks in flour and tap off excess.
- Turn the heat down to medium and saute your fish, skin side down if there is skin on them. Cook this way for 5-10 minutes, or until you see the cooked portion of the fish reach about halfway up the sides. Don’t let it cook too fast or you will burn the surface. Take your time.
- Flip the fish and cook the other side until lightly browned, about 4-5 minutes.
- To serve, spread some tomato sauce on the plate and top with the fish. Sprinkle fresh dill on top as a garnish.
Alaskan fishing boat captains and crew battle blizzards and sub-zero temperatures to catch the freshest True Cod available. Now is the best time to enjoy this premium mild-flavored white-flesh fish. LifeSource will have a steady supply of True Cod for the next few months, so here is an easy way to enjoy this fish.
- 3 tbsp Gluten-Free flour
- 3 tbsp cornmeal
- 1/4 tsp sea sal
- t1/8 tsp pepper
- 2 tbsp butter or margarine
- 1 lb fresh Alaskan Cod fillets
- 1/4 cup grated parmesan cheese
- 1 lemon and a sprig of parsley for garnish
Combine flour, cornmeal and seasonings. Melt butter in shallow bakng dish. Dredge cod in flour mixture, place in dish. Turn cod to coat with butter; sprinkle with parmesan cheese. Bake at 450 F 8 to 10 minutes or until cod flakes easily with a fork. Garnish with parsley and a wedge of lemon.
Makes 4 servings
The Pomfret is a Hawaiian deepwater fish with a white to pinkish flesh. Known as Mong Chong in Hawaii, it is usually only found in restaurants, but we have a special delivery of a few pounds for LifeSource customers. Pomfret is an excellent source of lean protein, and is rich in niacin, vitamin B6, vitamin B12, phosphorus, and selenium. Pomfret has about 350 mg. of Omega 3′s per four ounce serving. Its high oil content makes it ideal for grilling, broiling, baking or in tempura. Try a little Hawaiian treat, fresh Mong Chong!
We strive to bring you quality seafood from wild, sustainably managed fisheries.
To guide our selections, we rely on the Seafood Watch program of the Monterey Bay Aquarium. From their website:
“Seafood Watch defines ‘sustainable seafood’ as seafood from sources, whether fished or farmed, that can maintain or increase production without jeopardizing the structure and function of affected ecosystems.”
LifeSource chooses to carry only wild species native to the Pacific Ocean. When seasonally available, we carry mostly Oregon native species like Halibut, Chinook Salmon, Sole, and Albacore Tuna, and occasionally including wild Hawaiian, Californian, and Alaskan species for variety.
As part of our buying practices, we ask our seafood suppliers questions regarding fishing methods, where the fish were caught and their perceptions of the health of the local stocks. Our efforts help assure we are able to enjoy plenty of wild fish in the future.
These fresh Halibut cheeks are the most tender portion of the fish. Try them lightly grilled, sauteed in butter or pan-fried. They are most delicious!
We have seven big Black Cod (Sablefish) fillets, perfect for outdoor grilling. This is a fish with a rich buttery flavor and very high in Omega’s. Try this simple marinade which doubles as a glaze;
3Tb Mirin or rice vinegar
1Tb Lemon juice
1tsp grated ginger
1 clove grated garlic (1/2 tsp.)
2tsp. toasted sesame oil
Mix all ingredients and marinate fillet for 1/2- 2 hours
Place fish on hot grill and cook until flaky (about 6 minutes per side)
While the fish is cooking bring the marinade to a slow boil, reduce heat and simmer until it thickens.
drizzle the marinade over the cooked fish and garnish with green onion.
Pair with a chilled white wine like; Gewurztraminer, Viognier, or Chardonnay.
It is a beautiful weekend for grilling, and we still have plenty of fresh Chinook Salmon, and some other fresh selections as well.
Have a good weekend!
Photo by: gkdavie