Fish

Seasons Available

Flavor / Texture

Processed Forms

Preparation tips

Barracuda


Peak: Summer

full /
med. firm

Well suited to grilling and broiling. Try serving grilled barracuda with a creamy, nonfat cucumber sauce or avocado salsa.

California Halibut

Calories: 120 / Protein: 22 g / Fat: 2 g


Peak: Spring, Summer

mild /
med. firm

Thick fillets and steaks are great grilled or BBQ'ed. Baste during cooking. Small fillets are good sautéed, steamed or poached. Thin fillets can be rolled, with or without stuffing.
Mackerel

Calories: 190 / Protein: 21 g / Fat: 12 g

full /
med. firm

Bake whole fish in spicy tomato sauce. Fillets and steaks can be grilled, BBQ'ed or broiled. Excellent smoked. Try marinating in teriyaki, Italian or Jamaican jerk sauce first.
Rockfish

Calories: 100 / Protein: 20 g / Fat: 2 g

moderate /
med. firm

A versatile fish that adapts well to any cooking method: bake, steam, grill, BBQ, poach or pan fry. Whole fish are great steamed in foil or parchment.

CA King Salmon

Calories: 153 / Protein: 17 g / Fat: 9 g


Peak: May 1 - Sept. 30

full /
med. firm

Whole fish or fish roasts are excellent for poaching or BBQ'ing. Steaks and fillets can be broiled, grilled, poached or BBQ'ed. Great with dill, lemon or cucumbers.
Sanddab Sole

Calories: 100 / Protein: 21 g / Fat: 1 g

mild /
delicate

Small whole fish may be pan fried or steamed in foil or parchment. Fillets are great poached or sautéed. Fillets may also be rolled and baked in sauce.
Sardine

full /
delicate

Pan fry, sauté or bake in a spicy sauce. This full-flavored fish is especially tasty when served fresh.
Shark

Calories: 111 / Protein: 18 g / Fat: 4 g


Peak: Aug. 15 - Dec 15

mild /
firm

Steaks or fillets can be grilled, BBQ'ed, broiled, batter fried, poached, steamed, stewed or baked in sauce. A good choice for kabobs. Great poached, chilled and served with citrus.
Surfperch

mild /
delicate

This moderate- flavored, delicate- textured fish is also called sea perch. Poach, steam, sauté or pan fry. When pan frying, coat pan with cooking spray.
Swordfish

Calories: 158 / Protein: 23 g / Fat: 4 g


Peak: Aug. - Jan. 31

moderate /
firm

A favorite for grilling or BBQ'ing. Steaks may also be broiled, baked or steamed. Cut into chunks for stir-fry dishes and kabobs. A good choice for robust flavored sauces.
Tuna

Calories: 158 / Protein: 23 g / Fat: 7 g

moderate /
firm

Fresh or frozen tuna is great BBQ'ed. A good choice for kabobs. May also be poached, steamed, grilled or broiled. Avoid overcooking: tuna dries out easily.
 

  Seasons Available

Flavor / Texture

Processed Forms

Preparation tips

CA Crab (Rock/Dungeness)

Calories: 73 / Protein: 15 g / Fat: 1 g


Rock: yearlong
Dungeness: Nov. - July

moderate /
delicate

Steam or boil live crabs. After cooking, remove meat from shell and serve with lemon or drawn butter. Also great in salads, soups, stews and casseroles.
CA Spiny Lobster

Calories: 100 / Protein: 20 g / Fat: 1 g


Peak: Oct - mid March

mild /
firm

May be boiled or broiled. Serve plain with lemon or drawn butter, or use cooked meat in salads, stir-fry dishes, casseroles, soups or stews. Especially good with citrus.
Prawn

Calories: 110 / Protein: 22 g / Fat: 2 g

mild /
med. firm

Cook with shells on or peeled off. Shrimp cook quickly: do not overcook. May be boiled, steamed, stir fried, sautéed, baked or grilled. An excellent filling for crepes or omelettes.
Squid

Calories: 78 / Protein: 13 g / Fat: 1 g


Peak: Winter and Spring

mild /
firm

Cook quickly for best results. Tubes may be stuffed and fried or sauteed. Great in cioppino. Add rings and tentacles the last minute or two before serving. Also may be fried or steamed.

Seasons Available

Winter

Spring

Summer

Fall

Processed Forms

Fresh

Frozen

Canned

Smoked

Note: Nutritional values listed are for 3-ounce portions.