California Seafood Index

Fish	Seasons Available	Flavor / Texture	Processed Forms	Preparation tips
Barracuda	Peak: Summer	full / med. firm		Well suited to grilling and broiling. Try serving grilled barracuda with a creamy, nonfat cucumber sauce or avocado salsa.
California Halibut Calories: 120 / Protein: 22 g / Fat: 2 g	Peak: Spring, Summer	mild / med. firm		Thick fillets and steaks are great grilled or BBQ'ed. Baste during cooking. Small fillets are good sautéed, steamed or poached. Thin fillets can be rolled, with or without stuffing.
Mackerel Calories: 190 / Protein: 21 g / Fat: 12 g		full / med. firm		Bake whole fish in spicy tomato sauce. Fillets and steaks can be grilled, BBQ'ed or broiled. Excellent smoked. Try marinating in teriyaki, Italian or Jamaican jerk sauce first.
Rockfish Calories: 100 / Protein: 20 g / Fat: 2 g		moderate / med. firm		A versatile fish that adapts well to any cooking method: bake, steam, grill, BBQ, poach or pan fry. Whole fish are great steamed in foil or parchment.
CA King Salmon Calories: 153 / Protein: 17 g / Fat: 9 g	Peak: May 1 - Sept. 30	full / med. firm		Whole fish or fish roasts are excellent for poaching or BBQ'ing. Steaks and fillets can be broiled, grilled, poached or BBQ'ed. Great with dill, lemon or cucumbers.
Sanddab Sole Calories: 100 / Protein: 21 g / Fat: 1 g		mild / delicate		Small whole fish may be pan fried or steamed in foil or parchment. Fillets are great poached or sautéed. Fillets may also be rolled and baked in sauce.
Sardine		full / delicate		Pan fry, sauté or bake in a spicy sauce. This full-flavored fish is especially tasty when served fresh.
Shark Calories: 111 / Protein: 18 g / Fat: 4 g	Peak: Aug. 15 - Dec 15	mild / firm		Steaks or fillets can be grilled, BBQ'ed, broiled, batter fried, poached, steamed, stewed or baked in sauce. A good choice for kabobs. Great poached, chilled and served with citrus.
Surfperch		mild / delicate		This moderate- flavored, delicate- textured fish is also called sea perch. Poach, steam, sauté or pan fry. When pan frying, coat pan with cooking spray.
Swordfish Calories: 158 / Protein: 23 g / Fat: 4 g	Peak: Aug. - Jan. 31	moderate / firm		A favorite for grilling or BBQ'ing. Steaks may also be broiled, baked or steamed. Cut into chunks for stir-fry dishes and kabobs. A good choice for robust flavored sauces.
Tuna Calories: 158 / Protein: 23 g / Fat: 7 g		moderate / firm		Fresh or frozen tuna is great BBQ'ed. A good choice for kabobs. May also be poached, steamed, grilled or broiled. Avoid overcooking: tuna dries out easily.
	Seasons Available	Flavor / Texture	Processed Forms	Preparation tips
CA Crab (Rock/Dungeness) Calories: 73 / Protein: 15 g / Fat: 1 g	Rock: yearlong Dungeness: Nov. - July	moderate / delicate		Steam or boil live crabs. After cooking, remove meat from shell and serve with lemon or drawn butter. Also great in salads, soups, stews and casseroles.
CA Spiny Lobster Calories: 100 / Protein: 20 g / Fat: 1 g	Peak: Oct - mid March	mild / firm		May be boiled or broiled. Serve plain with lemon or drawn butter, or use cooked meat in salads, stir-fry dishes, casseroles, soups or stews. Especially good with citrus.
Prawn Calories: 110 / Protein: 22 g / Fat: 2 g		mild / med. firm		Cook with shells on or peeled off. Shrimp cook quickly: do not overcook. May be boiled, steamed, stir fried, sautéed, baked or grilled. An excellent filling for crepes or omelettes.
Squid Calories: 78 / Protein: 13 g / Fat: 1 g	Peak: Winter and Spring	mild / firm		Cook quickly for best results. Tubes may be stuffed and fried or sauteed. Great in cioppino. Add rings and tentacles the last minute or two before serving. Also may be fried or steamed.