Heron fish, also known as wolf herrings, are a family of medium-sized predatory fish found in marine environments around the world. While not as popular as other fish like salmon or tuna, heron fish can be eaten and are considered good eating by many. However, there are some important factors to consider before eating heron fish.
Are heron fish safe to eat?
Yes, heron fish are generally considered safe to eat. There are no special precautions or restrictions for consuming heron fish. As with any fish, proper handling, preparation and cooking are important to prevent illness. Heron fish do not tend to accumulate high levels of mercury or other contaminants in their flesh like some larger predatory fish.
Are heron fish healthy to eat?
Heron fish can be a healthy part of a balanced diet. Like most fish, they are high in protein, low in saturated fat, and contain important nutrients like selenium, niacin, vitamin B12 and omega-3 fatty acids. The omega-3s in particular support heart health and brain function. Heron fish have a moderate fat content compared to fattier fish like salmon. A 3 ounce serving provides about 200 calories and 12 grams of protein.
What do heron fish taste like?
The flesh of heron fish is generally described as firm, lean and flaky with a mild, delicate flavor. They lack the fattiness and rich flavor of oily fish like salmon or mackerel. Heron fish have a moderate fat content around 5-10% depending on species. They have a sweet, mild taste and the flesh is white. The texture is similar to snapper or grouper. Their mild taste makes them suitable for a variety of preparations and seasoning.
Nutrition Facts of Heron Fish
Here is the nutrition information for a 6 ounce cooked portion of heron fish (Source: USDA):
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 156 | 8% |
| Fat | 4.1g | 6% |
| Saturated fat | 1g | 5% |
| Protein | 27.8g | 56% |
| Omega-3 fatty acids | 1.3g | |
| Vitamin B12 | 2.7mcg | 113% |
| Selenium | 44.5mcg | 81% |
| Niacin | 12.6mg | 79% |
As you can see, heron fish provide high quality protein, healthy fats, and important nutrients like B12, selenium and niacin. The omega-3 fatty acids support heart and brain health. The protein content is higher than most other fish.
Mercury levels in heron fish
Heron fish are not typically associated with high levels of mercury contamination. Since they occupy a moderate trophic level in the marine food chain, mercury bioaccumulation is less of a concern compared to larger predator fish like tuna, shark or swordfish that consume lots of smaller contaminated fish.
According to testing by the FDA, popular heron fish like Atlantic sauries and bluefish contain very low levels of mercury that are well below EPA safety thresholds. Pregnant women and children can safely eat these fish. Larger species like wahoo may have slightly higher mercury levels but are still generally safe for most people in moderate amounts.
Best ways to cook heron fish
Here are some of the best methods for cooking heron fish:
Baking
Baking is a simple, healthy way to prepare heron fish. Season the fish with spices or herbs, drizzle with olive oil or brush with butter, and bake at 400°F for 15-20 minutes until the flesh becomes opaque and flakes easily with a fork. Baking brings out the mild, delicate flavor of the fish.
Grilling
Grilling adds nice charred flavors. Oil the fish lightly and grill over medium-high heat for about 5-7 minutes per side. Brush with a glaze or spice rub near the end of cooking. Grilled heron fish pairs well with zesty salsas and charred vegetables.
Broiling
For easy broiling, coat fish with oil or butter and season as desired. Broil on high for 6-8 minutes about 4 inches from heat until fish begins to brown and flake. Rotate halfway through cooking. Finish with a squeeze of fresh lemon.
Poaching
Poaching gently cooks the fish in simmering liquid like wine, broth or water flavored with herbs, garlic and spices. Bring the poaching liquid just to a simmer, add fish fillets, cover and cook for 5-10 minutes until fish is opaque and cooked through.
Pan searing
To pan sear, heat olive oil in a skillet over high heat. Season fish fillets with salt and pepper. When oil is very hot, add fish skin side down. Cook for 3 minutes until browned. Carefully flip and cook second side for 2 minutes. Finish with a pat of butter.
Steaming
Steaming is a healthy cooking method that retains moisture. Place seasoned fish in a steaming basket over boiling water, cover and steam for about 10 minutes until opaque. Maintains the delicate texture of the fish.
Common recipes and preparations
Here are some popular ways to prepare heron fish:
Simple baked heron fish
Coat fish fillets with olive oil, lemon juice and seasonings. Bake at 400°F for 15-20 minutes until cooked through and flaky. Easy and lets the flavor of the fish shine.
Heron fish tacos
Season fish with Cajun spice. Pan sear, grill or broil. Break into chunks and serve in warm corn tortillas with shredded cabbage, pico de gallo, avocado and chipotle crema.
Crispy pan fried heron fish
Coat fish fillets in flour, salt and pepper. Pan fry in hot oil 4-5 minutes per side until golden brown. Serve with fresh lemon wedges and tartar sauce.
Heron fish curry
Simmer chunks of heron fish in Thai red or green curry sauce flavorful with coconut milk, ginger, garlic and spices. Serve over jasmine rice.
Blackened heron fish
Rub fillets with Cajun blackening seasoning. Cook in a very hot cast iron skillet 2-3 minutes per side to form a flavorful crust.
Heron fish ceviche
Marinate thinly sliced raw heron fish in lime juice, diced tomatoes, onion, cilantro and chili peppers. The citric acid “cooks” the fish. Serve chilled with tortilla chips.
Baked heron fish packets
Wrap seasoned fish and vegetables like zucchini, tomatoes and potatoes in parchment paper or foil. Bake at 400°F for 20 minutes for easy clean up.
Where to buy heron fish
Heron fish can be purchased fresh or frozen from:
Fish markets and seafood department of grocery stores
Many well-stocked seafood markets, fishmongers and grocery store seafood sections sell fresh heron fish like bluefish and Atlantic sauries when in season. Look for firm flesh with no discoloration.
Online seafood purveyors
Several online companies sell premium quality fresh or frozen heron fish like wahoo and mahi mahi. Order exactly what you want and have it shipped overnight.
Asian grocery stores
Some Asian supermarkets may carry frozen heron fish like milkfish. Their extensive seafood selections are worth browsing.
Specialty international markets
Markets featuring Mexican, South American or Hawaiian cuisine may stock regional favorites like Pacific saury or chub mackerel.
Directly from fisherman
Coastal communities may have fisherman selling catch directly including heron fish species common to the area.
Restaurants
Some restaurants may be willing to sell you fish if you want to cook a specialty fish at home that you tried.
For best quality, use fresh heron fish within 2 days or freeze for later use. Look for glossy skin, clear eyes and firm flesh without discoloration or unpleasant odors.
Conclusion
Heron fish offer a lean, mild-flavored fish that provides a good source of protein, healthy fats and nutrients like selenium and vitamin B12. Species like Atlantic sauries, bluefish and chub mackerel are safe to eat in moderation and have low mercury levels. Heron fish are versatile fish that bake, grill and pan-sear well. Purchase them fresh or frozen from seafood markets, grocery stores or online purveyors. Use proper handling and preparation to enjoy their delicate flavor and textural qualities. Heron fish can be an easy, nutritious addition to a well-balanced diet.
