Thornyhead (Longspine) Omega Fish Bombs

Thornyhead (Longspine)
Omega Fish Bombs


  • Longspine fillets, skin on
  • 1 lemon 
  • ½ cup flour
  • ¼ cup bread crumbs
  • Salt & pepper
  • Chili powder
  • Paprika
  • Cumin
  • Garlic graduals
  • Spices (any that you like! Lemon pepper, onion graduals, cayenne)  
  • Olive oil (for frying)


  1. Prepare the spiced fish fry coating – mix flour, bread crumbs with spices, roughly 50:50 adding a fair amount of chili powder/paprika/salt. Depend on how hot you like it be sparingly on the cayenne.
  2. Rinse fish and pat dry, coat both sides of fish in the spiced mixture.
  3. Preheat oil to mid-high in heavy bottomed pan (cast iron works best).
  4. Skin side down, add the fish to the oil and cook for 2 minutes, turn over cook for 2  more minutes. These fish tend to curl when you cook them. They are great for adding to pasta or rice dishes or fish tacos.
  5. Garnish with lemon.

South Bay Wild Lingcod Chowder

South Bay Wild Lingcod Chowder


  • 2 lbs. Wild Lingcod fillets (bones removed, cut into ¾ inch cubes)
  • 6-8 large potatoes (chopped)
  • 1 larger onion (chopped)
  • 4 stocks celery (sliced)
  • 3 medium carrots (sliced)
  • ¼ c. fresh flat leaf parsley (chopped)
  • 2 dried bay leaves
  • ¼ c. fennel bulb (chopped)
  • 6-8 springs fresh thyme
  • 3 large cloves garlic (chopped)
  •  3/4 c. Vermouth
  • 6 slices of bacon (sliced into small pieces)
  • 4 to 6 C. Wild fish Stock ( or 1 large can chicken broth
  • Sea salt
  • Pepper


  1. In heavy 8 quart stock pan cook bacon until crisp, add the onion, carrots, celery, parsley, thyme, garlic, fennel, sea salt and pepper. Cook, stirring frequently until the vegetables become soft without browning, about 5 minutes.  
  2. Add the potatoes and pour in the vermouth and wild fish stock, add bay leaf. Cover pot and let potatoes cook over medium heat for 15 minutes or until potatoes are tender.
  3. When potatoes are done, add fish. Cook about 5 minutes longer over a medium high heat.

Wild Fish Stock

Wild Fish Stock


  • 2 large lingcod carcass or other wild firm white fish carcass (gilled, gutted and rinsed)
  • 1 larger onion (chopped)
  • 4 stocks celery (sliced)
  • 3 medium carrots (sliced)
  • ¼ c. fresh flat leaf parsley (chopped)
  • 2 dried bay leaves
  • ¼ c. fennel bulb (chopped)
  • 6-8 springs fresh thyme
  • 3 large cloves garlic (chopped)
  • 1/3 c. dry white wine
  • 1/3 c. Vermouth
  • 2 T. olive oil
  • 1 T. butter
  • About 2 quarts very hot water
  • Sea salt
  • Pepper


  1. Melt butter and olive oil in heavy 8 quart stock pan over medium heat. Add the onion, carrots, celery, bay leaves, parsley, thyme, garlic, fennel, sea salt and pepper. Cook, stirring frequently until the vegetables become soft without browning, about 8 minutes.
  2. Place the fish carcasses on the vegetables. Pour in the wine and vermouth, cover pot and let bones sweat over medium heat for 15 minutes, or until they turn completely white.
  3. Add enough very hot or boiling water to barely cover the bones. Stir gently and allow the brew to come to a simmer. Simmer for 15 to 20 minutes uncovered. Remove the pot from the stove, stir and allow it to steep for 10 minutes. Strain, season lightly with sea salt and pepper to taste.   

Steamed Petrale Sole with Uncooked Tomato Sauce


Time: About 30 minutes, and chilling time (up to a few hours)
Yield: Serves 4 to 6
Advance preparation: You can poach the fish several hours ahead and keep in the refrigerator. The sauce will hold for a day or two in the refrigerator.

Nutritional information per serving: (4 servings, using 1 1/2 pounds fish): 226 calories; 13 grams fat; 2 grams saturated fat; 3 grams polyunsaturated fat; 8 grams monounsaturated fat; 66 milligrams cholesterol; 8 grams carbohydrates; 2 grams dietary fiber; 436 milligrams sodium (does not include salt to taste); 20 grams protein


  • 1 1/2 pounds ripe tomatoes
  • 1 to 2 garlic cloves (to taste), peeled, green shoots removed
  • Salt and freshly ground pepper to taste
  • 2 teaspoons balsamic vinegar
  • 3 tablespoons extra-virgin olive oil
  • 1 tablespoon chopped fresh tarragon
  • 1 tablespoon chopped fresh basil (more to taste)
  • Thin strips zest from 1/2 orange

For the fish:

  • 1 1/2 to 2 pounds petrale sole fillets
  • Salt and freshly ground pepper to taste
  • 2 basil sprigs
  • Thin strips zest from 1/2 orange


  1. Cut tomatoes in half along the equator. Place a strainer over a bowl and squeeze out seedpods. Rub seedpods against strainer to extract juicy pulp. Discard seeds. Place a box grater in a wide bowl, and using the large holes of the grater, grate tomatoes by rubbing the cut side against the grater, with the skin side cupped in your hand. When you feel the holes of the grater against the inside of the tomato skin, you are done. Add juice from seedpods.
  2. Turn on a food processor fitted with a steel blade and drop in the garlic. When it is chopped and adhering to the sides of the bowl, stop the machine and scrape down the sides with a spatula. Add tomatoes, salt, pepper and balsamic vinegar. Process in machine for 1-2 minutes, until sauce is frothy. With machine running, slowly add olive oil. Alternatively, purée at high speed in a blender for 1 minute, until frothy. Transfer to a bowl, taste and adjust seasonings. Stir in tarragon. Taste and adjust salt and pepper. Cover and set aside at room temperature if serving in an hour or two, or refrigerate for up to a day.
  3. Steam the fish. Prepare the fillets by slapping them – not too hard – with the flat side of a knife, just to break down fibers so they don’t curl too much when you steam them. Season with salt and pepper. You will probably have to steam the fish in batches. Brush your steamer rack with olive oil and place as many fish fillets on top as will fit in one layer. If the fish fillets are too long to lie on the rack, fold them over at the middle. Combine about 1 inch of water and a couple of basil sprigs in the bottom of your steamer and bring to a boil. Place steaming rack in pot and steam fish for 5 minutes, until opaque and fish pulls apart when you insert a fork into it. Remove from heat, transfer to a lightly oiled platter and allow to cool. Sprinkle with orange zest, cover and refrigerate for 30 minutes or longer.
  4. About 30 minutes before you wish to serve, whisk basil and remaining orange zest into the tomato sauce. Taste and adjust seasonings. Remove fish from refrigerator and pour on half the sauce. When ready to serve, spoon some sauce onto each place, top with the fish and more sauce, and serve.

Poached Simple Sole


  • 2 Quarts Court Bouillon
  • 1 pound Petrale Sole Filets or Dover Sole
  • Garnish:
  • Fresh Dill
  • Capers
  • Salt and Pepper
  • Lemon wedge
  • Court Bouillon is a flavorful way of poaching many kinds of fish. For this recipe I used a mixture of spices and acids.
  • 2 Quarts water
  • ¼ C. Kosher salt
  • ½ White wine
  • ¼ Chopped onion
  • ¼ Chopped celery
  • 1 Bay leaf
  • 1 T. Curly parsley
  • ½ Lemon sliced thin

Combine all ingredients in a stock pan. Bring to boil and reduce heat to simmer for 30 minutes, Strain.


Heat the Court bouillon to a simmer in a stockpot. When liquid reaches 160 degrees add the fish to the liquid. Fish should be fully covered. Liquid should stay between 160-180 degrees. Cook Petrale sole for 5 minutes or Dover Sole for 3 minutes. Remove fish, garnish and serve.




Herb Crusted Lingcod with White Wine Sauce



  • 1 ½ Pounds Lingcod filets, or other wild white fish
  • ¾ C. Bread Crumbs
  • ¼ C. Flour
  • 1 T. Chopped Fresh Curly Parsley
  • 1 T. Chopped Fresh Basil
  • 1 tsp.  Fresh Fennel
  • ½ Sea Salt / ½ White Pepper
  • 2 tsp. Olive Oil / 2 tsp. Butter


  • ½ C. White Wine
  • 2 T. Lemon Juice
  • 2 T. Capers (rinsed)
  • 1 T. Fresh Chopped Dill
  • 1 T. Butter
  • 2 Cloves Garlic


Preheat oven to 400, Rinse and pat dry fish, lightly rub fish with olive oil, set fish aside. Mix bread crumbs, flour, fresh herbs, salt and pepper. Coat the fish in the bread crumb mixture. Heat skillet to med-high.  Add olive oil and butter to the pan, add the fish. Cook for 2-3 minutes on one side, turn fish over and transfer to oven immediately. Cook for 5 minutes. Remove fish from oven, place on warmed plate, cover to keep warm. Using the pan that you cooked the fish in, heat to med-high, add garlic, sauté for 1 minute, add wine and deglaze the pan. Simmer to reduce sauce a bit. Turn off heat and add capers, butter, lemon and dill. Drizzle over fish and serve

Gorgonzola Baked Lingcod


  • 1 ½ Pounds Lingcod filets, or other wild white fish
  • 2/3 C. Gorgonzola Cheese (crumbled)
  • ¼ C. Mayonnaise
  • ½ C. Chopped Green Onions
  • 1 T. Worcestershire Sauce
  • 2 Cloves Chopped Garlic
  • ¼ tsp. White Pepper


Preheat oven to 400. Rinse and pat dry lingcod filets, Place in baking dish coated with cooking spray. In small bowl, combine Gorgonzola cheese, mayonnaise, green onions, Worcestershire sauce, garlic and pepper. Spoon over filets. Bake for 15-20 minutes.

Rockin’ Fish Tacos with Morro Bay Avocado Sauce



  • 1 ½ lbs.  Chilipepper Rockfish, or other Wild white fish
  • 4 Tbsps. Extra-virgin olive oil (divided)
  • 1 tsp. Chili powder
  • ½ tsp. Ground cumin
  • ½ tsp. Garlic granules
  • 1/8 tsp. Ground cayenne red pepper
  • ½ tsp. Lemon pepper
  • ½ tsp. kosher salt
  • 1 Jalapeno pepper, seeded, finely chopped (adjust heat to your liking)
  • 2 Cloves garlic, finely chopped

Morro Bay Avocado Sauce:

  • 1 Large Morro Bay avocado
  • ½ Cup water
  • ½ Loosely packed fresh cilantro
  • 1 Pickled jalapeno pepper
  • 1 Tbsp. Fresh lime juice
  • 2 Large garlic cloves
  • Kosher salt
  • Black Pepper

Tacos & Garnishes:

  • 12 Corn tortillas
  • 2 Cups Cabbage, finely shredded, lightly kosher salted
  • ½ Cup Cilantro, finely chopped
  • ½ Cup white onion, finely chopped
  • Tapatio hot sauce, to your liking
  • Lime wedge


Marinate the Fish:

  1. In a small glass bowl, combine the Chili powder, cumin, garlic granules, ground cayenne red pepper and salt, stir until mixed
  2. Rinse and pat dry the fish with paper towels, place fish on plate and drizzle with 2 Tbsps. Olive oil, rub both sides of fish with spice mixture. Transfer to refrigerator to marinate for 15 – 20 minutes.

Prepare the Sauce:

  1. In the bowl of a food processor, combine the avocado, lime juice, cilantro, water, pickled jalapeno, garlic, salt, pepper, and process until smooth and creamy. Transfer to serving bowl, cover tightly. Refrigerate until ready to use.

Cook the Fish:

  1. Cut fish into ¾ inch cubes.
  2. In a large heavy-bottomed skillet set over medium-high heat, sauté the fish in the remaining 2Tbsp. olive oil, finely chopped jalapeno pepper and garlic, about 4-5 minutes, stirring 3 to 4 times. Do not overcook.
  3. Remove from heat, and transfer to a platter. Cover with foil, and set aside while you warm tortillas.

Warming the Tortillas and Assemble the Tacos:

  1. In a heavy-bottomed skillet set over medium heat warm the tortillas for 20-30 seconds per side. Wrap the tortillas with a clean dishcloth or paper towels to keep warm between batches.
  2. To assemble, place three tortillas on each plate. Divide the fish and salted cabbage evenly between the tortillas. Add a pinch of finely chopped cilantro and white onion, drizzle with avocado sauce, and serve with lime wedges. Tapatio as they please.