Triggerfish are a type of fish found in tropical and subtropical oceans around the world. They get their name from the spines located on their dorsal fins and gill covers which can be locked into an erect position and triggered if threatened. While not commonly found in mainstream markets, triggerfish can make for a tasty and interesting meal if prepared properly.
Buying and Storing Triggerfish
Since triggerfish is not a common fish find, you’ll likely have to visit a local fish market or Asian grocery store to purchase it. When buying whole triggerfish, look for clear eyes, bright red gills, firm flesh, and a sea breeze type of smell. Avoid any fish that smells overly fishy or has dull, sunken eyes. For fillets, the flesh should be firm and spring back when pressed gently.
Fresh triggerfish needs to be cooked or frozen within two days of purchasing. To store, rinse the fish, pat dry with paper towels, and wrap tightly in plastic wrap. Place in a shallow dish or zip top bag and store in the coldest part of the refrigerator. Frozen triggerfish can be kept in the freezer for up to 3 months. Thaw overnight in the refrigerator before using.
Preparing Triggerfish
Triggerfish has an average of 30-40% yield of fillet meat from a whole fish. The fillets will have a thick band of bones running down the middle that need to be removed. Here are the basic steps for prepping triggerfish:
- Rinse the fish under cold running water and pat dry.
- Using a sharp fillet knife, slice down behind the gill to remove the head.
- Make cuts along the spine and behind the dorsal and belly fins to lift off the top fillet.
- Flip and repeat on the bottom side.
- Lay fillets skin-side down and run your knife down the center to lift out the strip of bones.
- Cut fillets into serving sized portions, trimming any dark meat or bones.
- Rinse fillets and pat dry again with paper towels.
When buying fillets, give them a rinse and visual inspection to check for any stray bones. Triggerfish has thick, white flesh similar to grouper or seabass. The meat holds together well making it a good choice for grilling, broiling, sautéing, or breading and frying.
How to Cook Triggerfish
Triggerfish has a mild, sweet flavor profile and firm texture. It can be used in many classic fish preparations. Here are some recommended cooking methods:
Baked
Drizzle fillets or a whole dressed fish with olive oil and season with salt, pepper, oregano, paprika and lemon slices. Bake at 400F for 10-15 minutes until opaque and flaky.
Grilled
Brush fillets with oil and season with Cajun seasoning. Grill over medium-high heat 3-4 minutes per side. Serve with lemon wedges and tartar sauce.
Sautéed
Coat fillets in flour seasoned with salt, pepper and paprika then pan fry in olive oil and butter. Cook 2-3 minutes per side until golden brown. Finish with a squeeze of lemon.
Fried
Dip fillets in beaten egg then seasoned breadcrumbs. Deep fry at 350F for 2-3 minutes until cooked through and crispy. Garnish with lemon and parsley.
Steamed
Rub fillets with salt, chili powder and lime juice. Place in a steaming basket and steam 8-10 minutes until flaky. Serve over rice or with chimichurri sauce.
Soups and Chilies
Add cubed triggerfish fillet to seafood stews, chowders, and fish tacos or mix into Asian soups. Use in place of tuna or salmon in fish chilies.
Complementary Flavors and Ingredients
Triggerfish has a mild flavor that pairs well with assertive seasonings and ingredients:
- Citrus – Lemon, lime, orange
- Herbs – Thyme, rosemary, basil, cilantro, parsley
- Spices – Old bay, paprika, cayenne, chili powder
- Vegetables – Tomato, spinach, zucchini, bell peppers
- Sauces – Tartar, chimichurri, Thai chili sauce, curry sauce
Triggerfish Nutrition
Triggerfish contains high quality protein, essential fatty acids, vitamins, and minerals. A 3 ounce serving provides:
- Calories: 90
- Protein: 20g
- Fat: 1g
- Saturated Fat: 0g
- Sodium: 65mg
- Omega-3s: 0.3g
- Vitamin B12: 2mcg
- Potassium: 250mg
- Selenium: 27mcg
The lean and flaky meat makes triggerfish a healthy choice over fattier fish. It’s low in mercury and a smart seafood choice for heart health and fighting inflammation.
Buying Triggerfish
When buying whole triggerfish, look for the following qualities:
- Bright, bulging eyes
- Shiny, metallic skin
- Bright red gills
- Firm, elastic flesh
- Mild sea breeze odor
Avoid any fish with:
- Dull, sunken eyes
- Discolored, dry skin
- Odor that is fishy or ammonia-like
- Soft, mushy flesh
For fillets, the flesh should spring back when pressed and have no gaping or dry areas around the edges. Pass on fillets that are mushy or look slimy.
Storing Triggerfish
To maintain freshness and quality, use these storage methods:
- Short-term: Store in the coldest part of the refrigerator and use within 1-2 days.
- Long-term: Wrap tightly in plastic wrap or freezer bags. Frozen triggerfish will keep for 2-3 months in the freezer.
Keep fresh or thawed triggerfish cold right up until cooking. Do not refreeze previously frozen fish.
Prepping Triggerfish
Once you’ve selected your fish, here are some tips for prepping triggerfish:
- Rinse under cold water and pat dry with paper towels.
- Using a sharp fillet knife, cut the fillets from the bone by slicing behind the gills and down behind the dorsal fin.
- Trim off any dark meat or bloody spots.
- Check for small bones and remove any you find with tweezers or pliers.
- Cut fillets into individual portions or leave whole depending on recipe.
Triggerfish fillets often have a tough center bone that needs removal. Run your knife down the middle of each fillet to lift it out.
Cooking Methods for Triggerfish
Here are some excellent cooking methods to bring out the best in mild tasting triggerfish:
Baking
Bake at 375°F for 10-15 minutes until opaque. Brush with oil or butter and season simply with salt, pepper and lemon.
Sautéing
Cook over high heat for 1-2 minutes per side. Use oil or butter and season with herbs like dill, thyme or tarragon.
Broiling
Broil 3-4 inches from heat for 2-3 minutes per side. Finish with a compound butter or citrus vinaigrette.
Grilling
Grill over direct medium heat for 3-4 minutes per side. Baste with a teriyaki glaze or spice rub.
Steaming
Steam for 8-10 minutes until opaque and flaky. Season with ginger, scallions and ponzu sauce.
Complementary Flavors for Triggerfish
The mild taste of triggerfish pairs nicely with bolder seasonings and ingredients. Consider the following flavors:
- Lemon – Brightens the flavor.
- Thyme – Earthy herb accent.
- Cilantro – Fresh flavor pop.
- Chili powder – Adds a little heat.
- Garlic – Savory undertones.
- Ginger – Warm spice note.
- Pepper – Amplifies the flavor.
Keep seasonings simple to let the fish shine. A brush of oil and pinch of salt and pepper is often all triggerfish needs.
Triggerfish Nutrition Facts
Here are the nutrition facts for a 3 ounce serving of cooked triggerfish:
| Calories | 90 |
| Fat | 1g |
| Saturated Fat | 0g |
| Cholesterol | 35mg |
| Sodium | 65mg |
| Potassium | 250mg |
| Protein | 20g |
| Vitamin B12 | 2mcg |
| Selenium | 27mcg |
| Omega-3 fatty acids | 0.3g |
Triggerfish is an excellent source of lean protein with less than 2 grams of fat per serving. It’s low in mercury and provides heart healthy omega-3 fatty acids.
Selecting Fresh Triggerfish
When buying whole triggerfish, here are some tips for choosing the freshest fish:
– Eyes should be clear, full and bulging – avoid any sunken or cloudy eyes.
– Gills should have a bright red color.
– Skin should be shiny and metallic looking, not dull or dry.
– Flesh should spring back when pressed and feel firm, not mushy.
– Should have a fresh “ocean breeze” smell, no strong fishy or ammonia odor.
For fillets, inspect the texture and edges. The flesh should be moist with no gaps or dryness around the edges. Pass on any fillets that look slimy or smell overly fishy.
Storing Triggerfish
To maintain freshness and quality, store triggerfish as follows:
– Place fresh fish on ice or refrigerate immediately after purchasing.
– For short term storage (1-2 days), keep refrigerated in a bowl on ice.
– For longer storage, wrap tightly in plastic wrap and freeze. Frozen triggerfish will keep for 2-3 months.
– Thaw frozen fish overnight in the refrigerator before using.
– Cook fresh fish within 1-2 days of purchasing for best flavor and texture.
Preparing Triggerfish for Cooking
Here are some tips for prepping triggerfish fillets:
– Rinse under cold water and pat dry with paper towels.
– Check for any remaining pin bones or ribs and remove with tweezers or pliers.
– Trim away any dark meat or bloody spots.
– Cut into individual servings or leave whole depending on recipe.
– Triggerfish fillets often have a tough center bone – run your knife down the middle to lift it out.
– Season as desired – triggerfish takes well to salt, pepper, lemon, herbs and spices.
– For soup, stew or chowder, cut into 1-inch cubes.
How to Cook Triggerfish
Triggerfish holds up well to almost any cooking method. Here are some recommendations:
Baking – Bake at 400°F for 10-15 minutes until opaque and flaky. Brush with olive oil or butter and add desired seasonings.
Sautéing – Cook over high heat for 1-2 minutes per side. Use oil or butter and seasoning like garlic, thyme or cayenne.
Broiling – Broil 4-5 inches from heat for 2-3 minutes per side. Finish with fresh herbs, compound butter or citrus.
Grilling – Grill over direct medium heat for 3-4 minutes per side. Baste with teriyaki, chili sauce or spice rub.
Steaming – Steam for 8-10 minutes until cooked through. Flavor with ginger, ponzu, sesame oil or chili garlic sauce.
Triggerfish Substitutions
If you can’t find triggerfish, here are some mild white fish that make good substitutes:
– Tilapia
– Branzino
– Flounder
– Sole
– Snapper
– Grouper
– Mahi mahi
– Cod
– Halibut
Most recipes for triggerfish can be adapted for any of these fish. Adjust cook times as thicker fillets may need a minute or two longer.
Serving Suggestions for Triggerfish
Triggerfish’s neutral flavor and flaky texture lends itself well to a variety of dishes:
– Fish tacos – Blackened triggerfish with cabbage, pico and chipotle crema
– Mediterranean – Baked triggerfish with tomatoes, olives, basil and feta
– Asian – Steamed triggerfish with ginger, sesame and soy sauce
– Sandwiches – Grilled triggerfish on toasted brioche with tartar sauce and lettuce
– Appetizers – Triggerfish ceviche with citrus, peppers and tortilla chips
– Soups – Triggerfish chowder or seafood stew
– Salads – Grilled triggerfish over greens with vinaigrette
– Pastas – Sautéed triggerfish with angel hair pasta and lemon garlic sauce
