'Eat fish and live longer' is a year-round mantra, not just for my birthday

A hearty frittata layers slices of fresh tomato, boiled organic sweet potato and Costco Wholesale's wild Alaskan smoked sockeye salmon in a seasoned egg-white mixture. I added roasted green salsa in the last few minutes of cooking under the broiler.

My pasta-and-eggs breakfast on Saturday included a thick wedge of wild-salmon frittata and leftover organic whole wheat pasta with anchovies, sardines and sliced garlic.

By VICTOR E. SASSON
EDITOR

Thanks to an abundance of wild-caught seafood -- fresh, smoked, salted and frozen -- I've been able to completely avoid eating meat and poultry for more than 6 years.

I rely mostly on fresh skinless-and-boneless fillets from Iceland sold at Costco Wholesale for $7.99 or $8.99 a pound, fresh whole fish at H Mart that sell for as little as $1.99 and $2.99 a pound, and wild-caught Gulf Shrimp from Whole Foods Market.

Don't overlook canned seafood, such as sardines and anchovies, those mighty little fish that can turn a simple bottled marinara into a heart-healthy dressing for organic whole-wheat pasta.

For dinner on Monday night, I enjoyed a handmade Maryland-style lump-meat crab cake from Phillips Seafood Restaurants, sold frozen at Costco Wholesale (six 3-ounce crab cakes were $16.99).

Costco also sells frozen fillets, including wild sockeye salmon from Alaska and mahi-mahi.

If you buy wild-caught seafood, you won't have to be concerned about the antibiotics, growth hormones and low-quality feed used to raise animals on the factory farms that supply the vast majority of the nation's supermarkets and restaurants.

The Jamaican national dish, Ackee & Saltfish, is made with salted cod, a fruit called ackee, and sweet and hot peppers, here served with a non-traditional side dish, sweet potatoes mashed with extra-virgin olive oil.

At Seafood Gourmet in Maywood on Saturday night, I splurged on a 2.5 pound lobster to celebrate my birthday ($48.40). I asked for it steamed, but the blackened shells at the claws suggest the crustacean was broiled, and it was overcooked.

Birthday dinner

If you love fresh, wild-caught seafood, no local restaurant can match Seafood Gourmet in Maywood, which is both a fresh-fish market with lots of prepared food to go and a restaurant.

But when the 38-seat dining room is nearly full, as it was Saturday night, there can be a long wait for your entree, and the kitchen may overcook your favorite seafood.

That's what happened with the 2.5-pound lobster I ordered steamed; the blackened shell looked like the crustacean was left under a broiler too long.

My wife complained the kitchen also overcooked the shrimp in the dinner special both she and my mother-in-law ordered:

Seafood Festival -- wild shrimp, lobster meat and crab meat tossed in a sherry wine cream sauce served over imported fettuccine noodles ($26 each with a cup of soup or salad).

A half-dozen oysters were the perfect appetizer ($14), above. Below, the salad that came with the lobster.

I also received this side dish of sauteed spinach.

My son ordered Seafood Gourmet's Catch of the Day, Red Snapper and Manila Clams over very thin spaghetti in an Amatriciana Sauce, a spicy dressing usually made with cured pork jowl or pancetta ($25).

We drank a bottle of Kirkland Signature Asolo Prosecco, a sparkling white wine from Italy ($6.99 at Costco Wholesale in Wayne).

Seafood Gourmet is at 103 W. Pleasant Ave., Maywood; 201-843-8558. BYO, closed Sundays, free street parking. Reservations recommended, especially for dinner. Website: Fish Market-Restaurant

Most of the fish you see in the market is served in the restaurant. 

On Friday morning, my wife took me to The Golden Grill, a family restaurant in Teaneck that serves breakfast and lunch 7 days. My favorite is a $7 Egg Special with broiled whiting fillet and home fries (hold the toast), above.

My wife's Spanish Omelette with toast and potatoes was $7.95.

Everything tastes better with this Mexican hot sauce.

The Golden Grill is at 1379 Queen Anne Road, Teaneck; 201-837-1078. Open 7 days, 6 a.m. to 3:30 p.m. Free parking on street or in rear lot.

Most seating at The Golden Grill is in booths.

On the way home Friday morning, we stopped at Annapurna Indian Grocery, 561 Cedar Lane in Teaneck, for spice mixtures used to prepare fish, called Fish Masala ($2.49 each), above and below.

A few doors away we picked up a menu for an Indian restaurant that serves both vegetarian and non-vegetarian dishes, above.

Our Sunday dinner was pan-fried whole wild-caught Porgy from H Mart, 260 Bergen Turnpike in Little Ferry ($1.99 a pound). Four porgies (averaging more than 1 pound each) were $8.84.

I was tempted to ask the fish monger to fillet wild-caught Albacore Tuna ($2.99 a pound), but didn't think other members of the family would go for them. Large Bluefish also were $2.99 a pound.

A 'sale' on pasta sauce, pricey Passover ingredient, wild sea bass

On Tuesday, I found 24-ounce jars of Victoria Vodka Sauce, one of the few that doesn't contain heavy cream, on sale for $2.99 each with a store card at ShopRite, 224 Route 4 east, Paramus. The store also had a rare sale on ShopRite Lactose Free Milk for $2.99 a half-gallon, a discount of 50 cents.

A 40-ounce jar of the same vodka sauce was on sale in late January for $3.99, but on Tuesday, the price was $8.49.

You probably couldn't get one of the dozen tables at Rao's, the Italian-American restaurant in the East Harlem section of Manhattan, so why pay an outrageous $8.49 for a 32-ounce jar of the joint's marinara sauce at the Paramus ShopRite?

A 2-pound jar of kosher for Passover Tamarind was $17.99 at the Paramus ShopRite. The concentrated sweet-and-sour fruit , from Thailand, is used in many Sephardic Jewish dishes, including stuffed vegetables.

The $3-plus price spike for Wild Alaskan Smoked Sockeye Salmon at Costco Wholesale didn't stop me from buying this wonderful fish, but the price has settled back to $15.99 for two half-pound portions. Here, I used a few slices to stuff a whole egg and egg-white omelet with fresh spinach, a slice of reduced-fat Swiss cheese and Mateo's Gourmet Salsa, all from Costco.

On Sunday, Fresh wild-caught black sea bass were $5.99 a pound at H Mart, 25 Lafayette Ave., Englewood. My wife pan-fried them and dressed them in sweet and hot peppers, and onions cooked in vinegar. At the Little Ferry H Mart, 260 Bergen Turnpike, a box of 14 Ataulfo Mangoes was $9.99 with a store card.

-- VICTOR E. SASSON

Here is food that goes from market to table in just minutes

Taylor Farms' Sweet Kale Chopped Salad is ready to go from bag to bowl with dried cranberries, roasted pumpkin seeds and even dressing.

By VICTOR E. SASSON
EDITOR

Pop a frozen jumbo lump crab cake into the oven, grab a big fistful of pre-washed salad and pour yourself a glass of wine.

Dinner is served.

Convenience doesn't always have to mean food that is processed to death.

At Costco Wholesale and other stores, you can find quality food that goes from market to table easily, with a minimum of preparation.

One of the best seafood items at Costco are frozen Maryland Style Crab Cakes, which the package says are handmade with jumbo lump crab meat. 

For $21.99, you get six 3-ounce crab cakes (about $4 each). The first ingredient is crab meat and the last is bread crumbs.

Pair them with a Sweet Kale Chopped Salad, also from Costco, complete with dried cranberries, roasted pumpkin seeds and dressing ($4.99 for 28 ounces).

The ready-to-eat salad includes broccoli, Brussels sprouts, cabbage, kale and chicory.

Maryland Style Crab Cakes from Phillips Seafood Restaurants can be baked from frozen for 13 minutes to 16 minutes, turned once.

An open-face egg-white omelet with slices of reduced-fat Swiss cheese and smoked wild Alaskan salmon can be assembled and cooked in minutes. All the ingredients are available at Costco Wholesale.

Sweet Kale Chopped Salad with Earthbound Farm Organic Spring Mix, tomato and Parmigiano Reggiano Cheese, all from Costco.

A Sweet Kale Chopped Salad with added pear, tomato and Parmigiano Reggiano Cheese in a creamy Italian dressing.

At Costco, should you go for fresh or frozen from the deep sea?

I poached fresh, wild-caught Icelandic haddock fillets from Costco Wholesale in Roasted Poblano Salsa from Whole Foods Market in under 10 minutes. 

Editor's note: With only a couple of exceptions, I prefer fresh, wild-caught fish fillets from Costco Wholesale.

By VICTOR E. SASSON
EDITOR

When I felt like fresh fish for dinner on Monday, I drove a couple of miles to Costco Wholesale in Hackensack at a little after 3 in the afternoon.

The warehouse store offers a large variety of seafood from all over the world -- fresh, frozen, wild and farmed.

As usual, I found fresh, wild-caught fillets of cod, haddock and flounder for as little as $7.99 a pound, and chose a 1.6-pound of package of flaky haddock from Iceland ($8.99 a pound).

I knew I had a 16-ounce bottle of 365 Everyday Value Roasted Poblano Salsa from Whole Foods Market and fresh limes at home, all I would need to poach the haddock, which I cut into serving pieces and sprinkled with Aleppo pepper.

Less than 10 minutes after the salsa and fresh lime juice came to a boil in a covered pan, I was spooning two portions of fish over leftover organic brown rice.

I actually cooked my haddock for only 5 minutes, and it continued cooking after I turned off the fire.

A glass of red wine and a triple-washed Earthbound Farm Organic Spring Mix Salad ($4.89 a pound) completed the meal.

Previously frozen lobster tails at Costco Wholesale are $21 a pound. The label describes them as "warm water" lobster, but the use of a preservative is a real turn-off, and I've never purchased them. Where are they from? The label doesn't say. See a comment at the end of the post for information on the origin of these lobster tails.

Boxes holding 10 pounds of frozen Red King Crab.

The label doesn't say where these cooked legs and claws come from, though we bought loose king crab legs from Costco's Seafood Road Show for our Christmas dinner, and I assumed they were from Alaska.

At the Hackensack warehouse store, previously frozen whole wild octopus from the Philippines, left, and frozen calamari tubes.

Frozen or previously frozen?

Costco's Seafood Road Show ended a long holiday run in Hackensack today, and we liked the loose frozen King Crab legs we bought for our Christmas dinner ($17.99 a pound).

We steamed the fully cooked legs for Christmas, and made a salad with the leftovers with diced celery, onion and sweet pepper, dressed with Dijon mustard and fresh lime juice.

We also like previously frozen Kirkland Signature Wild Alaskan Smoked Sockeye Salmon, which shot up to $18.89 a pound last May.

Recently, the price of 1 pound of the sliced salmon went down to $15.99, compared to $15.59 in May 2013.

We've also enjoyed frozen hake and wild sockeye salmon fillets.

But we avoid most of the frozen shellfish Costco sells, as well as the previously frozen farmed Black Tiger Shrimp from Vietnam.

We also are no fans of fresh farmed fish -- from the huge fillets of artificially colored salmon and steel-head trout to the tilapia.

Giving thanks for crab cakes, red snapper, steak and tacos

My Thanksgiving appetizer of handmade Phillips Jumbo Lump Crab Cakes from Costco Wholesale with Whole Foods Market's Roasted Salsa Verde and a side of organic purple sweet potatoes, which I mashed with extra-virgin olive oil, cinnamon and other seasonings.

By VICTOR E. SASSON
EDITOR

I happily celebrated another turkey-free Thanksgiving this week, filling up instead on great seafood dishes, mashed purple sweet potatoes and an organic spring mix salad with crunchy pomegranate seeds.

And as we did before I stopped eating meat and poultry nearly five years ago, we don't have leftovers from a whole bird, because my wife roasts only the most flavorful dark-meat parts.

I started my feast on Tuesday night with a takeout order of fish tacos from Taqueria Los Gueros in Englewood.

On Wednesday night, I threw together a dish of pasta with sardines, using leftover bottled sauce in the refrigerator and a few ounces of organic whole-wheat capellini, which are just a little thicker than angel hair and cook in three to four minutes in a shallow pan (no need to salt the water).

And for breakfast on Thursday morning, I prepared a 10-inch egg-white frittata with smoked wild salmon and Roasted Salsa Verde from Whole Foods Market.

My Thanksgiving entree was a whole red snapper prepared by a family friend and leftover wild-caught U-12 shrimp from H Mart in Englewood that my wife marinated in fresh lime juice and chopped garlic.

Pre-Thanksgiving takeout

At Taqueria Los Gueros, 48 W. Palisade Ave. in Englewood, we took advantage of Taco Tuesday, when 5 Pastor, Carnitas or Pollo tacos are only $4.99.

But my wife, who ordered the takeout, said the server wouldn't give her any fresh pineapple, an essential ingredient in a Taco el Pastor, and the way it comes when you eat it there.

The Taco Tuesday price is $1 less than what Pastor tacos cost the rest of the time.

She brought me an order of four fish tacos topped with avocado slices, what the taqueria calls Mexican Tacos ($8), but the portion was noticeably smaller than what I was served at Los Gueros in March.

I was in Englewood late Wednesday afternoon and stopped at Balthazar Bakery, 214 S. Dean St., for two $2 baguettes, waiting on line behind six or seven other customers.

Then, I stopped at Jerry's Gourmet & More at 410 S. Dean St., where I was surprised the hordes of pre-holiday shoppers left behind three Meals To Go, those complete restaurant-quality takeout dinners that are cut to $5.99 after 4 p.m.

Organic purple sweet potatoes from Whole Foods Market with conventional sweet potatoes from Trader Joe's. I mashed about 2 pounds of each with extra-virgin olive oil after boiling the skin-on sections together for about 45 minutes. The water turned purple.

Thanksgiving

For breakfast, I prepared a 10-inch frittata with Costco Wholesale's smoked wild salmon. 

This week, my wife paid $15.99 for a 1-pound package of Kirkland Signature Wild Alaskan Smoked Sockeye Salmon, close to the $15.59 the sliced salmon cost in March 2013. This year, the price had suddenly risen to $18.89.

For our Thanksgiving dinner, I started with two wonderful Phillips Jumbo Lump Crab Cakes, also from Costco, and delicious mashed organic purple sweet potatoes.

For $21.99, you get six frozen 3-ounce crab cakes (about $4 each). The first ingredient listed is crab meat.

My entree was a whole fish and wild-caught shrimp with chopped garlic and lime juice.

A few hours later, I had a simple salad of organic spring mix and pomegranate seeds, both from Costco.

The meat eaters in the family really went to town, preparing naturally raised turkey drumsticks from Goffle Road Poultry Farm in Wyckoff, heating up a fully cooked naturally raised ham from Wellshire, and cooking oxtails and rice with pigeon peas.

I drank a red wine from Siciliy.

A wedge of smoked wild salmon frittata with roasted green salsa I made for my Thanksgiving morning breakfast and served over organic quinoa.

This morning, I had pasta and eggs -- a wedge of frittata with leftover organic whole-wheat capellini and sardines.

I used a 16-ounce carton of the 100% Egg Whites from Costco Wholesale with chopped garlic, scallions, grated sheep-milk's Pecorino Romano cheese and a little low-fat milk before I poured it into a preheated 10-inch pan with olive oil on the stove, below.

As the crust set, I added a half-pound of sliced Wild Alaskan Smoked Sockeye Salmon from Costco Wholesale, where a 1-pound package was nearly $3 less last week. 

The frittata finished cooking under the broiler. I spooned on Whole Foods' Roasted Salsa Verde in the last few minutes.

A takeout order of Mexican Tacos from Taqueria Los Gueros in Englewood. Two corn tortillas are used for each taco. The green salsa that comes with them is hot and the red salsa is really hot. You also get marinated onions and jalapeno peppers.

A complete Grilled Hanger Steak takeout dinner from Jerry's in Englewood includes bowtie pasta with pesto, broccoli with garlic and steamed vegetables. Two other dinners contained roasted pork chops.

The price for a Meal To Go is cut to $5.99 after 4 p.m.

I ignored the many temptations at Balthazar Bakery, ordering my usual, two crusty baguettes, still only $2 each 12 years after the retail store opened.

Teaneck Farmers' Market, sweet potatoes with garlic and more

On my first visit to the Teaneck Farmers' Market this summer, I bought fruit and lettuce from Sunden's Stone Pointe Farm in Old Tappan.

Editor's note: I won't make a special trip to a farmers' market to shop for pricey fruits and vegetables, but will stop at one if I happen to be passing by. Today, I also discuss garlic mashed sweet potatoes, and how I've come to rely on Costco Wholesale's pure egg whites to make a quick open-face omelet. 

By VICTOR E. SASSON
EDITOR

New Jersey farmers' markets are terrific, but their higher prices discourage me from making a special trip to one.

When I lived in Englewood, I loved the downtown farmers' market, and even Hackensack had one for the first couple of years I lived here.

Closter's market is one of the bigger and better ones, but I've been there only two or three times on Sundays, when I've driven up for a haircut at a Korean barber shop.

Now, the closest market to me is in Teaneck. Today, I stopped in on the way home from doing an errand in town.

Two farms set up stands at Garrison Avenue and Beverly Road in Teaneck on Thursdays, and Sunden's Stone Pointe Farm from Old Tappan seems to have better produce.

Two ears for $1

You know I haven't been to a farmers' market in years when I tell you I was shocked that $1 now buys only two ears of sweet Jersey corn.

Sunden's cantaloupes were much bigger than the other vendor's, and they were $4 each, compared to $4 each or two for $7.

I also picked up beautiful Jersey peaches with the fuzz still on them for $1.99 a pound, and big heads of romaine and red-leaf lettuce for $1.99 each.

One good thing about a farmers' market is that produce generally looks better and is bigger than what you find in a ShopRite or other supermarket.

More signs needed

One disadvantage is a lack of signs. Most items I saw at around 10:30 this morning were unlabeled -- no prices and nothing on where they were grown.

After I wrote this, I got a call informing me the hours of the market are noon to 6 p.m., but vendors will sell to you before the official opening.

I only want Jersey produce when I go to a farmers' market, yet I saw boxes of pineapples, bananas and other fruit that clearly aren't from the Garden State.

And all that other stuff they sell -- Amish pies, fresh mozzarella, empanadas and whatever -- why bother?

This year, the market's last day will be Oct. 30.

Don't spare peeled California garlic from Costco Wholesale when making mashed sweet potatoes, a terrific substitute for a bagel or bread at breakfast, below.

A simple, open-face omelet with a slice of reduced-fat Swiss cheese takes only minutes when you use Kirkland Signature Egg Whites from Costco Wholesale.

Sweet potatoes and garlic

I stopped at the Paramus ShopRite looking for sweet potatoes on Tuesday, and saw only loose yams, which are starchier and probably have more calories.

In the week since my last visit, some produce department fixtures were moved.

Then, on a low shelf, I saw net bags of Southern's 10 in 1 Sweet Potatoes, a reference to 10 ways they can be prepared as shown on the label (3 pounds for $2.99).

They are triple washed, and all about the same size.

When I opened the bag the next day, one of the sweet potatoes was rotten and inedible, but I cut up the rest -- skin and all -- and boiled them with fistfuls of peeled Christopher Ranch Monviso Garlic from Costco Wholesale in Hackensack.

They take about 45 minutes to soften. 

After I drained them and returned them to the pot, I added liberal amounts of extra-virgin olive oil, a little salt and just about any other seasoning I had around:

Black pepper, red-pepper flakes, cinnamon, dried onion and no-salt seasoning.

Then, I mashed and served them. There were plenty of leftovers.

An egg-white omelet with sliced reduced-fat cheese, Wild Alaskan Smoked Sockeye Salmon from Costco Wholesale and Aleppo pepper.

An egg white-smoked wild salmon omelet with leftover organic whole wheat spaghetti in bottled pasta sauce with added anchovies, sardines, red wine and organic diced tomatoes, below.

My wife used more peeled garlic from Costco when she made escoveitched fish on Wednesday, frying fresh whole porgy she bought at H Mart in Englewood for $2.49 a pound. Onions, sweet pepper, garlic and whole peppercorns are stewed separately in vinegar, then spooned over the plated fish.

Teaneck Farmers' Market.