| Name / Nutrition |
Season |
Flavor / Texture |
Preparation Tips |
Barracuda
|
Spring
Summer
Fall
Peak: Summer |
full /
med. firm |
Well suited to grilling and broiling. Try serving grilled barracuda with a creamy, nonfat cucumber sauce or avocado salsa. |
California Halibut
Calories: 190
Protein: 21 g
Fat: 12 g |
Winter
Spring
Summer
Fall |
mild/
med. firm |
Thick fillets and steaks are great grilled or BBQ'ed. Baste during cooking. Small fillets are good sautéed, steamed or poached. Thin fillets can be rolled, with or without stuffing. |
Mackerel
Calories: 190
Protein: 21 g
Fat: 12 g |
Summer
Fall
Winter |
full /
med. firm |
Bake whole fish in spicy tomato sauce. Fillets and steaks can be grilled, BBQ'ed or broiled. Excellent smoked. Try marinating in teriyaki, Italian or Jamaican jerk sauce first. |
Rockfish
Calories: 100
Protein: 20 g
Fat: 2 g |
Year Round |
moderate /
med. firm |
A versatile fish that adapts well to any cooking method: bake, steam, grill, BBQ, poach or pan fry. Whole fish are great steamed in foil or parchment. |
CA King Salmon
Calories: 153
Protein: 17 g
Fat: 9 g |
Sprint
Summer
Fall |
full /
med. firm |
Whole fish or fish roasts are excellent for poaching or BBQ'ing. Steaks and fillets can be broiled, grilled, poached or BBQ'ed. Great with dill, lemon or cucumbers. |
Sanddab Sole
Calories: 100
Protein: 21 g
Fat: 1 g |
Year Round |
mild /
delicate |
Small whole fish may be pan fried or steamed in foil or parchment. Fillets are great poached or sauteed. Fillets may also be rolled and baked in sauce. |
Sardine
|
Summer &
Winter |
full /
delicate |
Pan fry, saute or bake in a spicy sauce. This full-flavored fish is especially tasty when served fresh. |
Shark
Calories: 111
Protein: 18 g
Fat: 4 g |
Summer
Fall
Winter
Peak: Aug. 15 -
Dec. 15 |
mild /
firm |
Steaks or fillets can be grilled, BBQ'ed, broiled, batter fried, poached, steamed, stewed or baked in sauce. A good choice for kabobs. Great poached, chilled and served with citrus. |
Surfperch
|
Year Round |
mild /
delicate |
This moderate- flavored, delicate- textured fish is also called sea perch. Poach, steam, sauté or pan fry. When pan frying, coat pan with cooking spray. |
Swordfish
Calories: 158
Protein: 23 g
Fat: 4 g |
Summer
Fall
Winter
Peak: Aug. -
Jan. 31 |
moderate /
firm |
A favorite for grilling or BBQ'ing. Steaks may also be broiled, baked or steamed. Cut into chunks for stir-fry dishes and kabobs. A good choice for robust flavored sauces. |
Tuna
Calories: 158
Protein: 23 g
Fat: 7 g |
Spring
Summer
Fall |
moderate /
firm |
Fresh or frozen tuna is great BBQ'ed. A good choice for kabobs. May also be poached, steamed, grilled or broiled. Avoid overcooking: tuna dries out easily. |
CA Crab
(Rock & Dungeness)
Calories: 73
Protein: 15 g
Fat: 1 g |
Rock Crab:
Year Round
Dungeness:
Nov. - July |
moderate /
delicate |
Steam or boil live crabs. After cooking, remove meat from shell and serve with lemon or drawn butter. Also great in salads, soups, stews and casseroles. |
CA Spiny Lobster
Calories: 100
Protein: 20 g
Fat: 1 g |
Fall
Winter
Spring
Peak: Oct. -
mid March |
mild /
firm |
May be boiled or broiled. Serve plain with lemon or drawn butter, or use cooked meat in salads, stir-fry dishes, casseroles, soups or stews. Especially good with citrus. |
Prawn
Calories: 110
Protein: 22 g
Fat: 2 g |
Year Round |
mild /
med. firm |
Cook with shells on or peeled off. Shrimp cook quickly: do not overcook. May be boiled, steamed, stir fried, sautéed, baked or grilled. An excellent filling for crepes or omelettes. |
Squid
Calories: 78
Protein: 13 g
Fat: 1 g |
Year Round
Peak: Winter
& Spring |
mild /
firm |
Cook quickly for best results. Tubes may be stuffed and fried or sauteed. Great in cioppino. Add rings and tentacles the last minute or two before serving. Also may be fried or steamed. |
