Now you need some freshwater fish recipes to cook it to perfection!

Freshwater fish from North America has wonderful flavour and is available day and night. Freshwater fish are low in fat and high in protein, despite having a lower concentration of Omega 3 fatty acids than some saltwater fish. Most freshwater fish contributes more than 30% of the adult daily protein requirement in one dish.

A few of our favourite recipes have been included for you to attempt in just 3 easy steps. Have fun cooking!

Always get medical counsel before eating fish if you’re pregnant.

Poached Catfish 

Serves: 6 

Ingredients 

4 (6-ounce) farm-raised catfish fillets 

1 teaspoon Cooking spray 

1/2 cup finely chopped shallots 

4 crushed garlic cloves 

2 1/2 tablespoons paprika 

2 tablespoons salt 

1 tablespoon black pepper 

1 tablespoon onion powder 

1 tablespoon cayenne pepper 

1 tablespoon dried leaf oregano 

1 tablespoon dried thyme 

1 1/2 cups Riesling or other slightly sweet white wine 

Step 1 

Sprinkle fish with seasoning and leave to marinade overnight. 

Step 2 

Melt the butter in a large non-stick skillet coated with cooking spray over medium-high heat. Add the shallots and garlic; sauté 3 minutes. Add wine; bring to a boil. Add fish; cover, reduce heat, and simmer for 14-16 mins, if the fish flakes easily when tested with a fork, you will know its ready. 

Step 3 

Remove fish with a spatula; place 1 fillet on each of 4 plates. Bring poaching liquid to a boil; cook until reduced to 1/2 cup (about 2 minutes). Strain poaching liquid through a sieve into a bowl; discard solids. Spoon 2 tablespoons poaching liquid over each fillet. 

Rainbow Trout 

Serves: 2 

Ingredients 

2 teaspoons olive oil, or to taste 

2 whole rainbow trout, gutted and cleaned 

1/4 teaspoon dried dill 

1/4 teaspoon dried thyme 

salt and freshly ground black pepper to taste 

2 crushed garlic cloves 

2 slices of lemon 

2 tablespoons hot water 

Step 1 

Preheat oven to 200 C / Gas 6. Grease a baking dish with about 1 teaspoon olive oil. 

Step 2 

Place trout on a baking dish and coat with remaining olive oil. Season the inside and outside of fish with the dill, thyme, salt and pepper. Stuff each fish with crushed garlic and place a lemon slice on each fish. 

Step 3 

Bake in the preheated oven for 10 minutes. Add the water to the dish and bake for around 10 minutes or until fish flakes easily, when tested with a fork. 

We hope you enjoyed these freshwater fish recipes!  Try them out, you will not be disappointed. Even my toddler was jumping around on her toddler camping chair with delight!

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