Something's fishy: 5 stars of the water

We hear it all the time. We need to eat more fish. And with good reason.

Fish is high in protein, low in fat, rich in vitamins and minerals, and full of those omega-3 fatty acids thought to be essential to maintaining good health.

But do you sprint by the icy display cases in the fish section of the grocery store because you have no idea how it will taste or how to cook it? Even if you live a landlocked life that's no reason to bypass treasures from the sea.

We went to three major grocery chains - King Soopers, Albertsons and Safeway - to find out what their five most popular types of seafood are. The fish mongers told us salmon was their top seller, followed by tilapia, trout, catfish and shrimp.

Then we went to Matthew Mine, executive chef at the Oceanaire Seafood Room in Denver, to get the scoop on how best to prepare these fab five. His response was simple.

"If you have fresh seafood, it will speak for itself," he says. "You don't need a complicated recipe: just salt, pepper and olive oil on the fish. Then don't overcook it."

Here are Mine's recommendations for each fish:

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CATFISH

Flavor: Very mild with no fishy flavor. Source: Most grocery-store catfish is farm raised in the U.S.

Best cooking method: Pan-frying.

How to do it: "Use a simple mixture of flour and cornmeal, then place (the catfish) into a sauté pan with about an inch of hot oil," Mine says. "Cook until just done. Depending on the thickness of the fillets, it will take about 10 minutes, turning the fish once."

Alternative cooking methods: Baking and broiling; poaching is a poor choice.

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TILAPIA

Flavor: Lean white meat with a delicate, sweet taste.

Source: Most will be farm raised in the U.S.

Best cooking method: Baking.

How to do it: Mine's quick recipe starts with preheating the oven to 400 degrees. Then put the fish on a baking dish and sprinkle with diced tomatoes, chopped onion and dill weed, and season with salt and pepper. Cover with foil and bake for 10 to 15 minutes, or until fish flakes easily with a fork.

Alternative methods: Broiling, pan-frying and deepfat frying; poaching is a poor choice.

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TROUT

Flavor: Somewhat gamey, hints of river water.

Source: U.S. rivers, lakes.

Best cooking method: Broiling.

How to do it: Mine suggests a broiled Trout Amadine. Squeeze lemon juice over the fish; sprinkle with salt and pepper. Broil 4 to 5 inches from heat for 3 to 4 minutes per side, or until fish flakes easily. Remove from oven and sprinkle with some almond slices, then return the fish to the broiler for 1 to 2 minutes. Watch carefully until the almonds are lightly browned.

Alternative methods: Pan-frying, baking and smoking; poaching is a poor choice.

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SHRIMP

Flavor: Sweet; mild seawater taste.

Source: Most shrimp in grocery stores is farm raised in the U.S., Mexico or Asian Pacific countries such as Thailand.

Best cooking method: Poaching/boiling with shell on.

How to do it: Add 1 cup vinegar to a gallon of water. "The acid of the vinegar brings out the sweetness of the shrimp," Mine says. To the water, add some salt and Old Bay Seasoning. Bring to a boil and add 2 pounds shrimp. When the water returns to a simmer, poach the shrimp 5 to 10 minutes, until they turn pink.

Alternative methods: Grilling, broiling, baking, sautéing or deep-fat frying.

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SALMON

Flavor: Rich and oily, mildly fishy.

Source: Comes from the wild and farms; opt for wild, if you can, because there's some question about the safety of farm-raised salmon.

Best cooking method: Grilling; grill smoke complements salmon's fatty flesh and rich flavor.

How to do it: Select about a 2-inch-thick fillet. Heat the grill for hot, direct cooking. "Heat, when cooking, is your friend," Mine says. "Leave the grill on high so you can get the caramelization that makes for good flavor. If you don't have the grill good and hot, you run into problems. The fish sticks to the grill and ends up looking beat up."

Alternative methods: Baked, broiled, poached and smoked; frying would be a waste of richly flavored fish.