Blue runner, also known as Elagatis bipinnulata, is a species of jack fish that is widely distributed in tropical and subtropical waters around the world. It is a popular game fish and is also highly valued for its flavorful and nutritious flesh. In this article, we will explore the different ways to cook blue runner and provide some tips and recipes to help you make the most of this delicious catch.
Preparation and Safety
Before we dive into the cooking methods, it’s essential to discuss the preparation and safety aspects of handling blue runner. As with any fish, it’s crucial to handle blue runner safely to avoid foodborne illnesses.
Cleaning and Gutting
To clean and gut a blue runner, you will need a sharp fillet knife and a pair of kitchen shears. Start by making a small incision just behind the gills and cut along the belly to the anus. Remove the innards and gills, and rinse the fish under cold running water. Pat the fish dry with paper towels to remove excess moisture.
Scaling and Filleting
To scale a blue runner, hold the fish firmly and use a dull knife or a fish scaler to remove the scales. You can also use a scaling tool or a pair of pliers to remove the scales. To fillet a blue runner, make a cut along the spine and use a fillet knife to remove the fillets from the bones.
Food Safety
When handling blue runner, it’s essential to follow proper food safety guidelines to avoid foodborne illnesses. Always wash your hands thoroughly before and after handling the fish, and make sure to store the fish in a sealed container at a temperature below 40°F (4°C).
Cooking Methods
Blue runner can be cooked in a variety of ways, including grilling, baking, frying, and poaching. Here are some popular cooking methods and recipes to try:
Grilling
Grilling is a great way to cook blue runner, as it adds a smoky flavor and a crispy texture to the fish. To grill blue runner, preheat your grill to medium-high heat and season the fish with salt, pepper, and your favorite herbs and spices. Place the fish on the grill and cook for 4-6 minutes per side, or until the fish is cooked through.
Grilled Blue Runner with Mango Salsa
Ingredients:
- 4 blue runner fillets
- 1 ripe mango, diced
- 1/2 red onion, diced
- 1 jalapeño pepper, seeded and finely chopped
- 1 tablespoon lime juice
- Salt and pepper to taste
- Fresh cilantro leaves for garnish
Instructions:
- Preheat grill to medium-high heat.
- Season the blue runner fillets with salt, pepper, and your favorite herbs and spices.
- Grill the fish for 4-6 minutes per side, or until cooked through.
- Meanwhile, combine the mango, red onion, jalapeño pepper, and lime juice in a bowl.
- Serve the grilled blue runner with the mango salsa spooned over the top.
Baking
Baking is a healthy and easy way to cook blue runner, as it allows the fish to cook evenly and retain its moisture. To bake blue runner, preheat your oven to 400°F (200°C) and season the fish with salt, pepper, and your favorite herbs and spices. Place the fish on a baking sheet lined with parchment paper and bake for 10-12 minutes, or until the fish is cooked through.
Baked Blue Runner with Lemon and Herbs
Ingredients:
- 4 blue runner fillets
- 2 lemons, sliced
- 1/4 cup chopped fresh herbs (such as parsley, dill, or thyme)
- 2 cloves garlic, minced
- Salt and pepper to taste
Instructions:
- Preheat oven to 400°F (200°C).
- Season the blue runner fillets with salt, pepper, and your favorite herbs and spices.
- Place the fish on a baking sheet lined with parchment paper.
- Top each fillet with a slice of lemon, a sprinkle of chopped herbs, and a clove of garlic.
- Bake for 10-12 minutes, or until the fish is cooked through.
Frying
Frying is a popular way to cook blue runner, as it adds a crispy exterior and a tender interior to the fish. To fry blue runner, heat about 1/2 inch (1 cm) of oil in a large skillet over medium-high heat. Season the fish with salt, pepper, and your favorite herbs and spices, and coat with a light dusting of flour or cornstarch. Fry the fish for 3-4 minutes per side, or until golden brown and cooked through.
Fried Blue Runner with Spicy Aioli
Ingredients:
- 4 blue runner fillets
- 1 cup all-purpose flour
- 1/2 cup cornstarch
- 1/2 cup panko breadcrumbs
- 1/4 cup spicy aioli (see below for recipe)
- Vegetable oil for frying
Instructions:
- Heat about 1/2 inch (1 cm) of oil in a large skillet over medium-high heat.
- Season the blue runner fillets with salt, pepper, and your favorite herbs and spices.
- Coat the fish with a light dusting of flour, cornstarch, and panko breadcrumbs.
- Fry the fish for 3-4 minutes per side, or until golden brown and cooked through.
- Serve the fried blue runner with spicy aioli spooned over the top.
Spicy Aioli Recipe
Ingredients:
- 1 cup mayonnaise
- 1 tablespoon sriracha sauce
- 1 tablespoon freshly squeezed lemon juice
- 1 minced garlic clove
- Salt and pepper to taste
Instructions:
- Combine the mayonnaise, sriracha sauce, lemon juice, and garlic in a bowl.
- Mix well until smooth.
- Season with salt and pepper to taste.
Poaching
Poaching is a moist-heat cooking method that is perfect for delicate fish like blue runner. To poach blue runner, bring a large pot of water to a boil and add a tablespoon of white vinegar. Reduce the heat to a simmer and add the fish to the pot. Cook for 8-10 minutes, or until the fish is cooked through.
Poached Blue Runner with Fennel and Orange
Ingredients:
- 4 blue runner fillets
- 1 large fennel bulb, sliced
- 1 orange, sliced
- 1 tablespoon white vinegar
- Salt and pepper to taste
Instructions:
- Bring a large pot of water to a boil.
- Add a tablespoon of white vinegar to the pot.
- Reduce the heat to a simmer and add the fish to the pot.
- Cook for 8-10 minutes, or until the fish is cooked through.
- Serve the poached blue runner with sliced fennel and orange spooned over the top.
Nutritional Benefits
Blue runner is a nutrient-rich fish that is high in protein, low in fat, and rich in omega-3 fatty acids. It is also a good source of various vitamins and minerals, including vitamin D, selenium, and potassium.
Health Benefits
The nutritional benefits of blue runner make it an excellent addition to a healthy diet. The omega-3 fatty acids in blue runner have been shown to reduce inflammation, improve heart health, and support brain function. The protein in blue runner can help to build and repair muscles, while the vitamin D and selenium can help to support immune function and reduce the risk of certain diseases.
Conclusion
Blue runner is a delicious and nutritious fish that can be cooked in a variety of ways. Whether you prefer to grill, bake, fry, or poach your blue runner, there are many recipes and cooking methods to try. With its rich flavor and numerous health benefits, blue runner is an excellent addition to any meal. So next time you’re at the market or out fishing, be sure to give blue runner a try!
What is Blue Runner and where is it found?
Blue Runner is a species of fish that belongs to the family Carangidae. It is a medium-sized fish that is commonly found in warm and temperate waters around the world, including the Atlantic, Pacific, and Indian Oceans. Blue Runner is a popular game fish and is also highly valued for its flavorful and nutritious meat.
Blue Runner is often found in schools near the surface of the water, feeding on small fish, crustaceans, and plankton. It is a fast-swimming fish that can grow up to 20 pounds in weight and 3 feet in length. Blue Runner is also known for its striking blue color with yellow fins and tail, making it a popular catch among anglers.
What are the health benefits of eating Blue Runner?
Blue Runner is an excellent source of protein, omega-3 fatty acids, and various essential nutrients like vitamin D, selenium, and potassium. Eating Blue Runner can help lower cholesterol levels, reduce inflammation, and improve heart health. The omega-3 fatty acids in Blue Runner also support brain function and development, making it a great food for people of all ages.
In addition to its nutritional benefits, Blue Runner is also low in calories and saturated fat, making it a great option for those looking to lose weight or maintain a healthy weight. Blue Runner is also rich in antioxidants, which can help protect against cell damage and reduce the risk of chronic diseases like cancer and Alzheimer’s.
How do I prepare Blue Runner for cooking?
Before cooking Blue Runner, it’s essential to clean and gut the fish thoroughly. Remove the gills, guts, and scales, and rinse the fish under cold water. Pat the fish dry with paper towels to remove excess moisture. You can then cut the fish into fillets, steaks, or leave it whole, depending on your desired cooking method.
It’s also important to note that Blue Runner has a bloodline that runs along its spine, which can give the fish a strong flavor if not removed. To remove the bloodline, make a shallow cut along the spine and use a spoon or your fingers to gently scrape out the dark meat.
What are some popular cooking methods for Blue Runner?
Blue Runner can be cooked using a variety of methods, including grilling, baking, frying, and broiling. Grilling is a popular method, as it adds a smoky flavor to the fish. To grill Blue Runner, preheat your grill to medium-high heat and cook the fish for 4-6 minutes per side, or until it reaches an internal temperature of 145°F.
Baking is another great method, as it helps retain the moisture and flavor of the fish. To bake Blue Runner, preheat your oven to 400°F and cook the fish for 10-12 minutes, or until it reaches an internal temperature of 145°F. You can also add flavorings like lemon, herbs, and spices to the fish before baking.
Can I eat Blue Runner raw?
Yes, Blue Runner can be eaten raw, but it’s essential to handle and store the fish safely to minimize the risk of foodborne illness. Raw Blue Runner can be used in sashimi, sushi, and ceviche, but it’s crucial to freeze the fish to a temperature of -4°F for at least 7 days to kill any parasites.
When handling raw Blue Runner, make sure to keep it refrigerated at a temperature below 40°F and consume it within a day or two of purchase. It’s also important to note that raw Blue Runner may not be suitable for everyone, especially those with weakened immune systems or pregnant women.
How do I store Blue Runner after cooking?
Cooked Blue Runner can be stored in the refrigerator for up to 3 days or frozen for up to 6 months. When storing cooked Blue Runner in the refrigerator, make sure to keep it in a covered container and refrigerate it at a temperature below 40°F.
When freezing cooked Blue Runner, it’s essential to cool it to room temperature first to prevent the formation of ice crystals. Then, wrap the fish tightly in plastic wrap or aluminum foil and place it in a freezer-safe bag. Label the bag with the date and contents, and store it in the freezer at 0°F or below.
Can I catch Blue Runner for recreational purposes?
Yes, Blue Runner can be caught for recreational purposes, but it’s essential to check with local fishing regulations and obtain any necessary permits or licenses. Blue Runner is a popular game fish, and many anglers enjoy catching it for its fighting ability and flavorful meat.
When catching Blue Runner for recreational purposes, make sure to handle the fish gently and humanely to minimize injury and stress. It’s also important to practice catch-and-release fishing to help conserve Blue Runner populations and maintain a healthy ecosystem.