Preparation, uses, and tips
Scale the fish by placing it in the sink under cold running water. Grasp the fish firmly by
the gills and scrape off scales with a fish scaler or small, dull knife. Using short strokes,
work from the tail to the head.
To remove the head, first cut through the flesh on both sides with a sharp knife. Then, if
the fish is small, slice directly through the spine. For a larger fish, place the knife
between vertebrae and tap the back of the knife with a hammer.
To fillet, use a sharp, thin knife. With the bluefish lying on its side, insert the knife
behind the gills, and cut in an arc down to just above the backbone. Continue cutting parallel
to the backbone toward the tail. Bring the knife up at the tail and remove the fillet. To skin
the fillet, place it on a board, skin side down. Run a thin, sharp knife along the fillet
between the flesh and the skin.
The secret to successful bluefish cookery is to not overcook. Whichever of the following
cooking methods you choose, your bluefish will be cooked when its flesh becomes opaque but is
still moist and can easily be pierced with a fork.
Brining
To improve the texture of bluefish, marinate the fish in a mixture of kosher salt, herbs, and water. Bring the salt, water, and herbs to
a boil, simmer five minutes, then let cool. Add ice, pour brining mixture over the fish in a
glass or stainless steel container, and refrigerate for one hour. Drain and pat dry before
cooking.
Baking
Rinse fish and pat dry with a paper towel. Place whole or filleted bluefish in baking pan
and cover with sauce made of liquid, herbs and
spices, and vegetables. Bake in the oven
at 400°F (200°C) until a knife slice in the thickest part reveals the flesh to be
opaque but still moist.
Grilling
Place whole small fish or fillets directly on greased grill, 4 to 6 inches (10 to 15cm)
above prepared coals or fire. Baste with butter, oil, or marinade, and close hood of grill.
Cook until opaque and moist on the inside, 6 to 8 minutes for fish less than one inch (2.5cm)
thick; 10 to 15 minutes for fish larger than one inch (2.5cm) thick.
Broiling
Rinse bluefish fillets and pat dry with a paper towel. Place fish on a rack above a baking
dish. Preheat broiler and adjust oven rack so fish is 3 to 4 inches (7.6 to 10cm) from the
element. Broil, turning once, until fish is opaque but still moist in the center, 3 to 10
minutes, depending on the size of the fish.
Pan frying
Rinse bluefish and pat dry with a paper towel. Dredge in flour and seasonings if desired.
Shake off excess flour. Heat frying pan until hot. Add butter or oil. Place fillets in the pan
and cook, turning once, until opaque but still moist in the center, 2 to 10 minutes, depending
on the size of the fish.
Buying and storing tips
Bluefish should smell like the ocean without having a fishy odor. Whole fish should have
clean gills and flesh that feels firm to the touch. The scales should be tight and the eyes
should be clear. Fresh fillets should appear moist and have a lustrous sheen but no slime. The
flesh should be dense, without tears or gaps.
Keep bluefish cool on the trip from the market to your house. Never let it stay
unrefrigerated for long. To store bluefish, remove packaging, rinse under cold water, and pat
dry with paper towels. Fish deteriorates when it sits in its own juices, so place it on a cake
rack in a shallow pan filled with crushed ice. Cover with cling wrap or foil and set in the
coldest part of the refrigerator. Bluefish will store well this way for up to two days.
When well wrapped, bluefish can be kept for up to two months in the freezer of a
refrigerator and for three to four months in a deep-freeze. Use lined freezer paper, and wrap
the fish tightly with at least two layers of paper from head to tail. To thaw slowly, unwrap,
place in pan, cover, and leave for 24 hours in the refrigerator. To thaw faster, place the
whole fish in a watertight bag in a sink with cool running water, allowing about 30 minutes
per pound (450g). For faster thawing, use the defrost cycle of your microwave, allowing two to
five minutes per pound (450g), with equal standing time in between zaps (as one minute defrost
to one minute resting).
Varieties
Bluefish is usually sold fresh, whole, or filleted. Smaller bluefish are called blue
snappers.
Nutrition Highlights
Bluefish, 1 fillet (4 oz.) (113.2g) (cooked, dry
heat)
Calories: 186
Protein: 30g
Carbohydrate: 0.0g
Total Fat: 6.4g
Fiber: 0.0g
*Excellent source of: Selenium (54mcg), Niacin (8.4mg), and Vitamin B12 (7.3mcg)
*Good source of: Magnesium (49mg), and Potassium (558mg)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.
When cooked (dry heat), bluefish provides 0.988 grams of omega-3 fatty acids derived from
EPA (0.323g) and DHA (0.665g), per 100 grams of bluefish.