FISH
a good choice for the thrifty family
Fresh
Frozen
Canned ~
TUNA
Helps build muscle
FillETS
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D447 SARDINES " ~ PROF-' ... f', ,~·~· THC:
SAlMON · l·;•:lilt=:Y
JUN 7 1971
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Fish is good any day of the week
Fish can be broiled, baked, or fried.
FNS-26 (Formerly C&MS-39 ) Department of Commerce • NOAA
U.S. Department of Agriculture • ~ood and Nutrition Service • Agricultural Research Service
HOW TO THAW FROZEN FISH
Keep fish frozen until ready to thaw and
cook.
Let thaw in one of these three ways:
• In Refrigerator.-Put package of frozen
fish on a tray or flat pan in refrigerator. A
1-pound package will take about 24 hours
to thaw.
• In Cold Water.-Put package of frozen fish
in a plastic bag. Put bag in a large pan of
cold water. Change water often for quicker
thawing. A 1-pound package will take 1 to
2 hours to thaw.
• During Cooking.-Frozen fillets, steaks,
and small fish may be cooked without thawing.
Allow enough cooking time to both
thaw and to cook the fish.
• Do not thaw fish sticks or fish
portions before cooking.
• Cook thawed frozen fish soon
after thawing.
• Do not refreeze thawed fish.
FISH CHEESEBURGERS
6 frozen, fried fish portions, or 1 2 frozen,
fried fish sticks
6 hamburger rolls
6 tablespoons catsup
6 slices cheese
Put frozen fish on a flat, greased baking
pan.
Bake at 400° F (hot oven) 15 to 20 minutes
until hot.
Put bottom halves of hamburger rolls on a
flat pan. Top each with 1 fish portion or 2
fish sticks, 1 tablespoon catsup and 1 slice
cheese. Add top halves of rolls.
Bake cheeseburgers at 400° F (hot oven)
5 to 10 minutes until cheese melts.
Makes 6 sandwiches.
CRISPY FRIED FISH
3 pounds small dressed fish, fresh or frozen
% cup fluid milk
1 1h teaspoons salt
Pepper, as you like
1 cup flour
1f2 cup cornmeal
Fat for frying
Thaw frozen fish. Clean, wash, and drain
fish.
Mix the milk, salt, and pepper. Set aside.
Mix the flour and cornmeal.
Dip fish in milk and roll in flour mixture.
Heat fat in fry pan. Fry fish over medium
heat 4 to 5 minutes until browned on one
side. Turn gently and fry 4 to 5 minutes
longer until browned on other side and fish
flakes easily when tested with a fork. Drain
well.
Makes 6 servings.
OVEN -FRIED FISH
2 pounds fish fillets, fresh or frozen
V2 cup fluid milk
1 teaspoon salt
1 cup toasted, fine dry bread crumbs
% cup melted fat (margarine or butter)
Thaw frozen fish. Cut in 6 pieces.
Mix milk and salt.
Dip fish in milk and roll in bread crumbs.
Place on a flat, greased baking pan, skin
side down. Pour melted fat over fish.
Bake at 500° F (extremely hot oven) for
10 to 15 minutes until fish flake easily when
tested with a fork.
Makes 6 servings.
• BAKED WHOLE FISH
3-pound dressed fish, fresh or frozen
1 112 teaspoons salt
Pepper, as you like
% cup melted fat (margarine or butter)
Thaw frozen fish. Clean, wash, and drain
fish.
Sprinkle fish with salt and pepper on inside
and outside. '
Put fish in a ;greased baking dish. Pour
melted fat over fish.
Bake at 350° F (moderate oven) 40 to 60
minutes until fish flakes easily when tested
with a fork.
Makes 6 servings.
MACKEREL-POTATO CAKES
1 can mackerel ( 1 5 ounces)
1h small onion
1 V2 cups cold, mashed potatoes
1 egg
% teaspoon salt
Pepper, as you like
Fat for frying
Drain mackerel. Break fish in small pieces.
Put in a large bowl.
Chop onion and put in the bowl.
Add potatoes, egg, salt, and pepper. Mix
well.
Shape into 12 cakes.
Heat fat in fry pan. Fry cakes over medium
heat 3 to 4 minutes until browned on
one side. Turn gently and fry 3 to 4 minutes
longer until browned on other side. Drain
well.
Makes 6 ser·vings, 2 cakes each.
SARDINE SCALLOPED POTATOES
% small onion
2 tablespoons fat (margarine or butter)
2 tablespoons flour
1 % teaspoons salt
Pepper, as yqu like
2 cups fluid milk
1 cup cut-up cheese
2 cans Maine sardines (3% or 4 ounces
each)
5 large, sliced cooked potatoes
Chop onion. Cook in fat until tender.
Stir in flour, salt and pepper.
Slowly add milk, stirring until smooth.
Cook and stir until thickened. Add cheese.
Cook and stir until cheese melts. Set aside.
Drain sardines.
Put half the potatoes in a greased baking
pan. Cover with sardines. Put rest of potatoes
on top.
Pour cheese sauce over potatoes.
Bake at 350° F (moderate oven) 25 to 30
minutes until hot.
Makes 6 servings, about 1 cup each.
FISH STEW
1 pound fish fillets, fresh or frozen
1 large onion
2 large potatoes
1J3 cup fat or oil
3% cups cooked or canned tomatoes
1 cup water
% cup catsup
% teaspoon salt
Pepper, as you like
2 cups cooked or canned mixed vegetables,
undrained
Thaw frozen :fish.
Chop onion. Cut up potatoes.
Cook onion in fat or oil until tender. Add
potatoes, tomatoes, water, catsup, salt, and
pepper. Cover and cook over low heat for 30
minutes.
Skin fish and cut in small pieces while
potato-tomato mixture is cooking.
Add fish and mixed vegetables to the stew.
Cover and cook slowly 15 minutes longer.
Makes 6. servings, about 1 cup each.
BAKED FISH STICKS AND RICE
% small onion
1 can cream of vegetable soup ( 1 0%
ounces)
% teaspoon salt
Pepper, as you like
1 cup water
2 cups cooked rice (% cup uncooked)
18 frozen, fried fish sticks (about 1 ounce
each)
Chop onion.
Mix onion, soup, salt, and pepper in a pan.
Slowly add water, stirring until smooth.
Cook and stir over medium heat until soup
comes to boiling.
Stir in rice.
Pour rice mixture into a greased baking
pan. Put frozen fish sticks on top.
Bake at 350° F (moderate oven) 25 to 30
minutes until hot.
Makes 6 servings.
TUNA BARBECUE
2 cans chunk tuna (6 1h to 7 ounces each)
1 large onion
1 cup catsup
%cup water
2 tablespoons sugar
2 tablespoons vinegar
1 teaspoon prepared mustard
1h teaspoon salt
Pepper, as you like
6 hamburger rolls
Drain oil from tuna into a large pan.
Chop onion. Cook onion in tuna oil until
tender.
Add rest of ingredients except tuna. Cook
slowly about 20 minutes, stirring to keep
from sticking.
Break tuna in large pieces into the sauce.
Cook 10 minutes longer stirring as needed to
keep from sticking.
Serve on hamburger rolls.
Makes 6 sandwiches, about 113 cup filling in
each.
GRILLED SARDINE-CHEESE
SANDWICH
2 cans Maine sardines (3% or 4 ounces
each)
1 2 slices bread
6 slices cheese
Margarine or butter for browning
Drain sardines. Cut in half the long way.
Put sardines on 6 slices of bread. Top each
with 1 slice of cheese. Cover with another
slice of bread.
Spread a little of the margarine or butter
in a heated fry pan. Put sandwiches in pan.
Cook over low heat 4 to 5 minutes until
browned on one side.
Turn sandwiches, putting a little more fat
under each in the pan. Cook 4 to 5 minutes
longer until browned on other side.
Makes 6 sandwiches.
SALMONBURGERS
1 medium-size onion
% cup fat (margarine or butter)
2 eggs
1 can salmon (16 ounces)
% cup fine dry bread crumbs
1 teaspoon prepared mustard
% teaspoon salt
% cup fine dry bread crumbs
Fat for frying
6 hamburger rolls
Finely chop onion. Cook in 1,4 cup fat in
a fry pan until tender.
Beat eggs in a large bowl.
Drain salmon, saving 113 cup salmon liquid.
Break salmon in small pieces. Put in bowl
with eggs. Add salmon liquid.
Add the onion, 113 cup dry bread crumbs,
mustard, and salt. Mix well.
Shape into 6 patties. Roll in ¥2 cup dry
bread crumbs.
Heat fat in fry pan used for cooking onion.
Fry salmonburgers over medium heat 3 to 4
minutes until browned on one side. Turn
gently and fry 3 to 4 minutes longer until
browned on other side. Drain well.
Serve on hamburger rolls.
Makes 6 servings.
~U.S. GOVERNMENT PRINTING OFFICE : 1971 0-387-885
Revised March 1971
------------------- For sale by the Superintendent of Documents, U.S. ClovArnment Printing Office
Washington, D.C. 20402 ·Price 10 cents
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