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Both farm-raised and wild-caught fish may contain contaminants, and some of the practices of both fish farming and wild harvesting have damaging environmental effects. Because of concerns about contamination, many fish farmers are looking for better methods, and some current practices, such as the establishment of mussel beds, are actually beneficial to the aquaculture. Ocean fishing practices change, too, often in an effort to protect depleted species. As for which fish to look for or to avoid, we can’t make specific recommendations that we are sure will still be accurate at the time you read this, so our advice is that you keep abreast of the issues in your region so you can come to informed conclusions.

oven-roasted miso sesame salmon

This salmon, quickly roasted, is moist and flavorful with its sweet-salty glaze of mirin and miso.

SERVES 4

TIME: 20 MINUTES

4 serving-sized pieces of salmon fillet (about 6 ounces each)

2 tablespoons light miso

1½ tablespoons mirin

1½ teaspoons brown sugar

2 tablespoons rice vinegar or cider vinegar

2 tablespoons toasted sesame seeds

chopped scallions

Preheat the oven to 450°. Rinse the salmon and place it skin-side down on an oiled baking sheet. With a sharp knife, make about 4 slashes across each fillet, taking care not to cut all the way through. In a small bowl, combine the miso, mirin, brown sugar, and vinegar.

Roast the salmon for 5 minutes. Remove it from the oven, spoon the miso-mirin glaze onto the fillets, and return it to the oven until the fish flakes easily with a fork but is still moist, 3 to 5 minutes, depending on the thickness of the fillets. Serve sprinkled with toasted sesame seeds and scallions.

INGREDIENT NOTE If you don’t have mirin, increase the brown sugar to 1 tablespoon.

serving & menu ideas

Serve on a bed of soba, rice, or wheat noodles or on rice, with Pan-Asian Slaw on the side. Leftovers are good flaked, in a vegetable sauté or on a salad.

seafood orzo

Monkfish is perfect for this recipe because it doesn’t fall apart. It has a wonderfully tender and succulent texture similar to lobster, but monkfish is less expensive. This dish is also good with other types of fish and other kinds of seafood, such as scallops, shrimp, or lobster.

SERVES 4

TIME: 35 MINUTES

1 28-ounce can of diced tomatoes

1 14-ounce can of clam broth

1 cup dry white wine

1 teaspoon salt

3 cups chopped onions

3 garlic cloves, pressed or minced

3 tablespoons olive oil

8 ounces orzo

½ pound monkfish

½ pound chopped clams or clam strips

3 tablespoons chopped fresh basil

¼ teaspoon black pepper

In a covered saucepan, bring the tomatoes, clam broth, wine, and salt to a simmer.

Meanwhile, in a soup pot on medium heat, sauté the onions and garlic in the oil for 2 minutes. Add the orzo and cook, stirring constantly, until the orzo turns golden, about 3 minutes. Stir in the hot tomato mixture, cover, and cook on medium-low heat until the orzo is almost al dente, about 10 minutes.

Meanwhile, cut the monkfish into bite-sized chunks. When the orzo is barely al dente, add the monkfish, clams, basil, and pepper and cook until the fish is cooked all the way through, about 5 minutes.

serving & menu ideas

Serve the rest of the bottle of wine with dinner. Add Caesar Salad without the Tofu Croutons and Orange-Almond Polenta Cake and you’ve got a dinner party!

moroccan spiced fish

Any firm fish is fine for this intensely flavored and aromatic dish. If you use thick fillets, such as salmon or tuna, and you have the time, coat the fish with the spice mixture and then cover and refrigerate for an hour or two to marinate.

SERVES 4

HANDS-ON TIME: 15 MINUTES

BAKING TIME: 10 TO 15 MINUTES

3 tablespoons Moroccan Spice Mix

2 garlic cloves, minced or pressed

2 tablespoons minced fresh cilantro

1 tablespoon olive oil

3 tablespoons lemon juice

1½ pounds fish fillets

Preheat the oven to 350°. In a bowl, stir together Moroccan Spice Mix and the garlic, cilantro,