An inexpensive alternative to flounder and turbot fillets, arrowtooth fish is a flatfish with white flesh and a mild flavor. West Coast and Alaskan fishermen harvest arrowtooth, and it is often sold as turbot on the West Coast and arrowfish flounder. With around 120 calories per 4-oz. serving, arrowtooth is also low-fat and a good source of B vitamins and niacin. Arrowtooth can get mushy during the cooking process, so marinating the fish first in vinegar or citric acid -- such as lemon and lime juice -- before cooking firms up the flesh.
Easy Parmesan-Crusted Arrowtooth Fish
Soak the fillets in vinegar or citrus juice for at least 30 minutes. Preheat the oven to 350 degrees Fahrenheit.
Spritz a cookie sheet with cooking spray. Lay the four fillets on the cookie sheet.
Place about 1 tsp. mayonnaise on each fillet and spread evenly over the entire surface of the fish.
Sprinkle with panko crumbs and grated Parmesan cheese. Top with freshly chopped dill. .
Bake for 15 minutes, or until flaky when pricked with a fork. Add nutrition and color to the dish by serving the filets over lightly steamed, whole spinach leaves.
Smoky-Spicy Arrowtooth Filets
Preheat your oven to 350 degrees Fahrenheit.
Spray cooking spray in a glass baking dish, and place the fillets in it.
Mix about the Worcestershire sauce and four to five squirts of your favorite hot sauce in a small bowl, and pour it over the four fillets. Let it sit for 20 to 30 minutes.
Bake the fillets for 15 minutes, about 4 minutes on each side, or until flaky when pricked with a fork.
Serve with a side dish of thinly sliced cucumber topped with plain yogurt or sour cream sprinkled with chopped fresh mint.
Fruit-Topped Arrowfish Filets
Preheat the oven to 350 degrees Fahrenheit.
Soak the fillets in vinegar or citrus juice for at least 30 minutes. Remove it from marinade, and pat it dry with paper towels.
Combine the apricot or peach pieces with the chopped garlic and tarragon, and puree in a blender or food processor.
Add the dry white wine to make a coarse paste.
Spray a glass baking dish with cooking spray. Lay the fillets in the baking dish, and spoon about 1/2 cup of fruit puree on top of each fillet.
Bake for 15 minutes, or until the fish flakes when pricked with a fork. This dish pairs well with rice to sop up the juices from the fruit mixture.
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- Vinegar or citrus juice marinades need to be placed in a glass, plastic or ceramic dish. Metal dishes and pans interact with the chemicals in vinegar and citric, resulting in a metallic taste.
- Be careful not to overcook arrowtooth, so the finished product doesn't get a pasty texture.
- Always check the label on frozen fish or ask the fish merchant whether or not the fish is the arrowtooth variety, since regular flounder and turbot is much pricier.
Jayne Blanchard's work as a journalist and editor has appeared in "The Washington Post," "Psychology Today," "Brides," "Newsday," "USA Today," "Cosmopolitan," "ADAM," "Style" magazine and myriad other publications. In addition to writing about health, travel and women's issues, she has also worked as a movie reviewer and theater critic and holds a Bachelor of Arts in English from the College of Notre Dame of Maryland.