Rethink Fish: Exciting Culinary Inspirations from Egypt

Estimated Read Time: 5 minutes

Traditionally, Americans have had a lukewarm relationship with fish, though recent trends show improvement. According to a CDC report, about 24% of U.S. adults consume seafood at least twice a week—a figure that’s creeping upward but still falls short of the Dietary Guidelines for Americans and recommendations from various dietitians, who advocate for that baseline for better health.

Spice Up Your Seafood Game

Boredom with how fish is typically prepared in the U.S.—broiled, steamed, or fried—might be partly to blame. In contrast, countries like Egypt elevate seafood to a delicious centerpiece that transforms meals.

The new cookbook, Egypt: Recipes and Stories from an Ancient Land, showcases these culinary delights, encouraging us to rethink how we approach fish in our cooking.

Here are three recipes that not only make fish delicious but might also reignite your love for it.

Oven Roasted Sardines

These small fish are packed with heart-healthy omega-3s and full of flavor, making them a fantastic snack.

What You’ll Need:

• 12 sardines, cleaned
• ¼ cup olive oil
• 1 tsp coarse salt
• ½ tsp ground cumin

How to Make It:

1. Preheat your oven to 400°F.
2. Place the sardines on a baking tray and drizzle with olive oil. Sprinkle salt and cumin evenly over the fish.
3. Bake for 20 minutes, turn the fish over, and cook for another 15 minutes until done.
4. Let cool slightly before serving. Serves 4 (as a snack).

Fisherman’s Soup

This deeply flavorful broth, enriched with warming spices, transforms flaky fish and fresh vegetables into a nutritious delight.

What You’ll Need:

• 750g grouper or any white fish, cut into 3 large pieces
• 1 tsp coriander seeds
• 1 tsp cumin seeds
• 1 tsp fennel seeds
• 2 onions, peeled
• 4 garlic cloves, peeled
• 1 small lemon, quartered
• 2 celery stalks, roughly chopped
• Few sprigs of parsley and cilantro
• 3½ Tbsp olive oil
• 3 potatoes, diced
• 1lb fresh tomatoes, chopped
• Pinch cayenne pepper
• Sea salt and pepper

How to Make It:

1. Fill a large pan with cold water, adding fish and spices, one quartered onion, two whole garlic cloves, lemon, celery, and parsley. Add salt and bring to a boil, then simmer for 20 minutes.
2. Remove fish and strain the broth.
3. In another pan, cook remaining onion and garlic in olive oil, add diced potatoes and tomatoes, and continue cooking until softened. Pour in half of the reserved broth and simmer until potatoes are tender.
4. Blend the soup to a smooth consistency, add flaked fish, a squeeze of lemon, and cayenne. Serve garnished with parsley and cilantro. Serves 4.

Buried Grouper

A delightful mound of rice filled with spices, nuts, and tender grouper—this dish is satisfying and nutritious.

What You’ll Need:

• 2¼ lb boneless grouper, cut into chunks
• 4 garlic cloves, minced
• Ground cumin, to taste
• 12oz short grain rice
• A pinch of saffron
• Generous ¾ cup vegetable oil
• 2 onions, grated
• 1 Tbsp ground turmeric
• ¾ cup all-purpose flour
• Sea salt and ground black pepper

For the Khalta:

• 3½ oz raisins
• Scant ½ cup vegetable oil
• 2 onions, grated
• 3½ oz pine nuts
• 3½ oz blanched almonds

How to Make It:

1. Season fish with garlic, cumin, salt, and pepper, then set aside.
2. Rinse rice and soak saffron in hot water.
3. In a pan, heat oil and fry onions with turmeric until golden, then add rice and saffron water. Cook covered until rice is tender.
4. For the Khalta, soak raisins, sauté onions until golden, then add raisins and nuts.
5. Fry the seasoned fish until golden and cooked.
6. Assemble: layer half the rice in a bowl, add fish, then top with remaining rice. Invert onto a platter and drizzle with Khalta. Serves 4-6.

These recipes not only make fish more exciting but are sure to transform your palate and elevate your meals! Enjoy cooking!