Panko-Crusted Fish Sticks with Herb Dipping Sauce - Martha Stewart

Simple ingredients are the key to this light and easy fish taco recipe. The creamy red-cabbage slaw can also be served on sandwiches, burgers, and pulled pork sliders.

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This light and healthy steamed whole fish recipe is part of "Martha Stewart's Cooking School."

Martha Stewart demonstrates how to dredge meat or fish in flour and the importance of cooking over high heat to achieve a perfect, golden-brown finish. She’ll use these techniques to cook wiener schnitzel, chicken piccata and sole à la meunière.

Video: 3 Healthy Weeknight Fish Dishes | Martha Stewart

What are the signs of a healthy fish? Martha Stewart says to look for clear and bulging eyes for fresh fish. Of course, exceptions exist. A number of northern European fisheries (including North Eastern Sea Fisheries sea bass and North Sea herring) have been certified sustainable by the Marine Stewardship Council. So how do you know where your seafood comes from? The United States now requires that most wild and farm-raised seafood have country of origin labeling. Inaccuracies can occur, so when in doubt, ask your fishmonger.

The USDA doesn't yet have a certification program for organic seafood. But you'll still find "organic" on some labels. Why? The federal government doesn't prohibit international producers from labeling seafood organic. (The exception is California, which bans misleading labeling.)
That said, a few domestic shrimp farms have received USDA organic certification because they qualify as livestock, not aquaculture, farms. By farming inland, some farms have also improved practices by recycling water and diminishing their pollution.

Eating a variety of seafood generally supports good health. Many species contain high amounts of omega-3s, or "good" fatty acids, which are important for cardiovascular health and pre- and postnatal neurological development, among other benefits.

Panko-Breaded Fish Sticks Recipe & Video | Martha Stewart

Look for the blue-and-white logo from the Marine Stewardship Council (on packaging, labels, and fish counter seafood tags), which certifies commercial fisheries that keep populations within sustainable levels, minimize environmental impact, and meet all local, national, and international laws of sustainability. You'll find the logo on wild Alaskan salmon, Oregon pink shrimp, and U.S. North Pacific sablefish (also known as black cod).

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