Preparation, uses, and tips
The secret to successful butterfish cookery is do not overcook. Whichever of the following
cooking methods you choose, your butterfish will be cooked when its flesh becomes opaque but
is still moist, and can easily be pierced with a fork. For grilling and frying, leave scales
on but cut off the head and tail with a sharp knife. For baking and poaching, rub off the
small scales with your fingers.
Baking
Place butterfish in a greased baking dish or wrap in oiled foil and place on a baking
sheet. Brush with melted butter or oil and season with salt and pepper, or cover with a
piquant sauce. Bake in a preheated 450°F (230°C) oven until done, about 10 minutes
for each inch (2.5cm) of thickness.
Grilling
Place the whole small fish 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 fish is opaque and moist on the inside, 6 to 8 minutes.
Pan frying
Coat butterfish with seasoned flour, crumbs, or cornmeal. Shake off extra coating and fry
fish in a small amount of hot butter or oil, turning once halfway through cooking time. Cook
until opaque and moist on the inside, 4 to 8 minutes.
Poaching
Bring poaching liquid, consisting of water, broth, herbs, and spices, to a simmer. Slip the butterfish in, then
cover pan and keep liquid at a simmer for about 8 minutes per inch (2.5cm) of thickness.
Buying and storing tips
Quality butterfish are easy to recognize. Fresh butterfish smells like the ocean, but never
fishy. Look for eyes that appear bright and clear, almost alive. The gills should be reddish,
and the skin moist and with tightly adhering, shiny scales. Fresh butterfish flesh will give
slightly when you press it with a finger, then spring back into shape.
Keep butterfish cool on the trip from the market to your house. Never let it stay
unrefrigerated for long. To store butterfish, remove packaging, rinse the fish 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. Butterfish will store well this way for
up to two days. When well-wrapped, butterfish can be frozen for up to two months in a
refrigerator and for three to four months in a deep-freeze. Use lined freezer paper, and wrap
fish tightly from head to tail with at least two layers of paper.
To thaw slowly, unwrap, place in pan, cover, and leave for 24 hours in the refrigerator. To
thaw faster, place the whole fish (wrapped in a watertight bag) in a sink with cool running
water, allowing about 30 minutes per pound (450g). For the fastest thaw, 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
The Pacific pompano and the harvestfish are close relatives to butterfish. They are sold
whole or with the head off.
Nutrition Highlights
Butterfish, 3 oz. (84.9g) (cooked, dry heat)
Calories: 159
Protein: 18.8g
Carbohydrate: 0.0g
Total Fat: 8.7g
Fiber: 0.0g
*Excellent source of: Selenium (39.8mcg), Niacin (4.9mg), and Vitamin B12 (1.5mcg)
*Good source of: Potassium (409mg)
*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.
Butterfish is not a source of omega-3 fatty acids.