Cooking Tips & Recipes
‘Local Fishermen Approved,’ Outer Banks Catch is naturally healthy and flavorful. Our seasonal catch is also bountiful and diverse. Enjoy a different recipe every night and explore the rich flavor of the Outer Banks. Try recipes complements of our Program Partners, friends and followers. Or go to NC Sea Grant's Mariner's Menu blog for recipes and preparation. And if you have a special recipe you would like us to consider featuring, forward it through contact us. Also bookmark this page and check back frequently for seasonal recipes and cooking tips. Bon appétit!
Bake - When baking a fish, use a greased baking dish and cover the fish with a sauce or topping to keep it moist.
Broil - Ensure the fish is no more than 4 inches from the heat source. Baste the fish continuously to keep it from drying out. Do not turn.
Grill - When grilling a fish, grease the rack and place is approximately 4 inches from hot coals or use a barbecue basket.
Poach - To poach a fish, place enough liquid in a wide, shallow pan to cover the fish. Boil the liquid, then add the fish and cover. Lightly simmer. Common liquids used for poaching include water, milk and wine. For extra flavor, add seasonings to the liquid like fresh herbs, lemon or salt and pepper.
Steam - In a deep pot, place fish on a rack 2 inches above boiling liquid. Cover tightly. Steam until fish is tender and breaks apart when touched.
Pan Fry - Heat up 1/4 inch to 1/2 inch of canola or olive oil in a pan. Coat seafood with seasonsed flour, bread or cracker crumbs.
Ten Mintue Rule: Cook fish for 10 minutes for each 1 inch of thickness. Measure thickness at the thickest part.