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For thousands of years man has been pulling things from the water to eat. Whether you prefer freshwater seafood or salt water seafood, fish contains many vital nutrients that our body needs, mainly the Omega 3 fatty acids.

Fish is just plain good and good for you. When most people think of fish they think of fried catfish or grilled salmon, but there are tons of ways to prepare fish. And as for the `fishy' taste that everyone detests, well, that can be avoided by making sure your fish is fresh. Choose fish that is firm to the touch, has bright, non-cloudy eyes and has no odor. Now, of course if you are buying frozen filets, these criteria don't apply, but buy from a reputable merchant.

Of course the freshest fish is the fish you catch yourself. My nephew participated in a youth fishing tournament this past weekend and brought home five beautiful catfish. It was simply the best fish I have had in a long while. The key was they were fresh. Only an hour or so from cleaning them they were in the oven.

And that's what sparked this weeks column on fish. I am not going to give you recipes to fry fish or grill it, that is easy and everyone can figure that out. But rather some more elegant fish entrees that are sure to please the most resistant fish eater.

Sole Almondine

4 - 6 oz Sole fillets
1/3 cup milk
1/3 cup flour
1/3 cup butter
2 tablespoons fresh parsley
2 tablespoons lemon juice
1/3 cup toasted almond slices

Dip the sole in the milk then dust with flour. Heat the butter in a large skillet. Sauté the fillets in the butter for 2 ½ minutes per side. Remove the fish to a heated platter. Add the parsley, lemon and almonds. Cook 1 minute. Pour the sauce over the fillets and serve at once. Serves 4

Grand Marnier Orange Roughy

2/3 cup dried apricots
1 cup water
1 tablespoon granulated sugar
1 teaspoon cornstarch
¼ cup Grand Marnier liqueur
4 - 6 oz orange roughy fillets
2 tablespoons melted butter
½ teaspoon salt
½ teaspoon white pepper

In a small saucepan, cook the apricots with the water until they are soft. Remove the apricots and reserve. Add the sugar to the liquid, combine the cornstarch into the Grand Marnier. Transfer to a food processor with the apricots. Puree and reserve warm. Wash and pat dry the fillets. Heat the butter in a skillet and gently sauté the fillets for 2 1/2 - 3 minutes per side. Season with salt and pepper. Transfer to a serving plate and cover with sauce and serve. Serves 4.

Teriyaki Salmon

1/3 cup brown sugar
1 teaspoon ground ginger
1 cup beef broth
1/3 cup soy sauce
2 tablespoons corn starch
¼ cup white wine
4 - 6oz salmon steaks, 1 inch thick

Dissolve the sugar and ginger in the beef broth and soy sauce in a saucepan. Bring to a boil. Blend in the cornstarch and the wine and add to the broth. Simmer until thickened. Place salmon in a shallow tray. Cover with the sauce and marinade for one hour in the refrigerator. Grill the salmon steaks or broil them in the oven for 10 minutes, turning once. Brush with sauce several times during cooking. Serves 4

Crab Stuffed Sole

¼ cup butter
2 minced green onions
½ teaspoon chopped basil
1 tablespoon chopped parsley
½ teaspoon salt
¼ teaspoon white pepper
½ cream
½ cooked crabmeat
4 teaspoons lemon juice
2 cups seasoned breadcrumbs
6 - 6oz sole fillets


3 tablespoons butter
3 tablespoons flour
1 cup chicken broth
¼ cup cream
½ cup grated cheddar cheese

In a small saucepan, heat the butter. Add the onions with the basil, parsley, salt, pepper, cream, crabmeat and lemon juice. Pour into a mixing bowl and stir in the breadcrumbs. Place the fish on a greased baking sheet. Top with stuffing. Bake in a preheated 375 degree oven for 25 minutes. SAUCE: While the fish bakes, heat butter in a small saucepan. Add the flour. Reduce the heat and cook for 2 minutes. Stir in broth and cream and simmer until thick. Blend in the cheese. Place fish on a serving plate, smother with sauce and serve. Serves 6