by Matthew Kadey
MUSSELS
Packed with briny flavor, these molluscs are not only low in calories, they’re also packed with vitamin B12 to bolster the production of red blood cells, which deliver oxygen to working muscles. A bonus for the conscious consumer: These filter feeders actually clean the water they’re farmed in. Place mussels directly on the grill and heat over medium high until they pop open. Or steam in a liquid such as coconut milk, white wine, or beer.
BLACK COD
Hailing from the North Pacific Ocean, the black cod (also known as sablefish in Australia) has a buttery texture, and is brimming with omega-3 fats to help ease post-ride muscle soreness. Fresh fillets may be hard to find, so look for flash-frozen cuts. Bake or broil in the oven and top with a salsa made from cherry tomatoes, capsicum, diced mango, jalapeno and coriander.
SMELT
These tiny, silvery-green fish have less of a “fishy” flavor than sardines and anchovies. Nutritional highlights include plenty of protein, heart-healthy fats, and bone-building phosphorus. Remove heads from cleaned smelt, coat in an egg wash followed by almond flour, and pan-fry in two tablespoons of olive oil until crispy.
CHAR
A sustainable alternative to farmed salmon, this pink-fleshed swimmer from frigid northern waters has a rich, slightly sweet flavor. Similar to its related fish – salmon and trout – char delivers mega-healthy omega-3 fats as well as disease-fighting carotenoid antioxidants. Season fillets with salt, pepper, and lemon zest before roasting in the oven at 400°F for 10 to 12 minutes. Char’s firm flesh also holds up well on the grill.
CATFISH
Although a favourite in southern USA, this moist and succulent fish has been rebranded in Australia and is instead sold (somewhat misleadingly) as ‘Pacific dory’ or ‘Basa’. It also ponies up good amounts of thiamine, a B vitamin the body uses to generate energy from carbs to rev up your rides. Sprinkle fillets with creole seasoning, pan sear in a little olive oil, pile onto toasted whole-grain buns, and top with coleslaw.
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