Dr. Oz: Eating Fish Right
Dr. Oz talked to world-renowned Chef Ben Pollinger about ways to eat fish right, because he recently learned he has too much mercury in his diet. Ben Pollinger set up his own little fish market in Dr. Oz’s studio to talk about the different kinds of fish.
Dr. Oz: Low-Mercury Fish & Identifying Fresh Fish
Ben Pollinger’s low-mercury options were fresh sardines, shrimp, oysters, fresh water trout, and salmon. With fresh fish, you want the fish to shine and sparkle. That helps you identify their freshness, because as the fish ages it’s not going to sparkle as much. Make sure the eye is clear and not sunken, you want it to be plump and bright. The gills should be bright red. And when you press the fish, where you press should have some give, but it should spring right back.
Ben Pollinger even had some great recipes, including his Broiled Sardines with Arugula, Figs, Walnuts, Mint, and Lemon Vinaigrette recipe and his Salmon Salad with Spinach, Dill, and Mustard recipe. Check them out below!
Ben Pollinger’s new book is called School of Fish.
Dr. Oz: Ben Pollinger Broiled Sardines with Arugula, Figs, Walnuts, Mint and Lemon Vinaigrette Recipe Ingredients
- 1 cup fancy walnut halves
- 1/2 cup extra-virgin olive oil
- 16 sardines (butterflied & filleted, so there’s no bones)
- 1 pinch salt and pepper
- 12 Black Mission figs, halved
- 1 arugula bunch
- 1/2 cup mint leaves
- juice and zest of 1/2 lemon
Ben Pollinger: Dr. Oz Broiled Sardines with Arugula, Figs, Walnuts, Mint, and Lemon Vinaigrette Recipe Direction
- Ben Pollinger said he learned about this trick from Dr. Oz: before cooking, prep by soaking the walnuts in water overnight. This helps them to become a little bit more digestible. Drain them immediately prior to cooking.
- Preheat broiler.
- Making the vinaigrette by mixing together the olive oil, lemon juice, and lemon zest.
- Line a baking tray with foil. If the sardines are a little wet, pat them dry with paper towel. Any moisture on the sardines will keep you from getting the caramelization you want in this recipe. Season sardines with salt and pepper and drizzle olive oil on top.
- Cook the sardines in the broiler until lightly browned, about 2 to 3 minutes.
- In an 8-quart pot over medium heat, cook the figs for about 1 minute in 2 tablespoons of olive oil. Stir every so often. You’re basically just looking to warm up the figs, not necessarily cook them. Then add the arugula and cook until wilted. Finally, add the walnuts and stir together.
- Serve the sardines over the arugula.
Dr. Oz: Ben Pollinger Salmon Salad with Spinach, Dill, and Mustard Recipe Ingredients
- 3 tbsp red wine vinegar
- 1 extra virgin olive oil, divided
- 1 tbsp Dijon mustard
- 1 pinch salt and pepper
- 4 5- to 6-ounce boneless, skinless salmon fillets (about 1 inch thick)
- 12 oz white mushrooms wiped clean, stem ends trimmed
- 12 oz stemmed spinach, rinsed and dried
- 1/2 cup loosely packed picked-fresh dill
Ben Pollinger: Dr. Oz Salmon Salad with Spinach, Dill, and Mustard Recipe Directions
- Whisk together the vinegar, mustard, olive oil, and salt and pepper to taste in a small bowl for the vinaigrette.
- Preheat oven to 350 degrees. On a foil-lined baking sheet, season the salmon on both sides with salt and pepper and let rest for about 5 minutes. Drizzle with olive oil and bake about 13 to 15 minutes, until medium-rare and translucent in the center. Let cool. Ben Pollinger said baking fish is the easiest way to learn to cook fish. It’s almost impossible to burn it. If you’re not using it right away, you can refrigerate it to use it later.
- Cut the mushrooms into 1/4 inch slices and combine them in a large bowl with dill, spinach, and the vinaigrette.
- Add the salmon on top and if you want, you can pull apart the salmon to mix them into the salad better.