Captain Marden’s Scrod Supreme Is Affordable And Satisfying!

Marden's scrod supreme frozen seafood entree

The real-life Captain Marden just turned 101 and in honor of this achievement I picked up one of his signature frozen entrees. I wish I saw the Cap’s spartan white boxes in more frozen seafood sections because they are of much higher quality than the national brands. This time I prepared Captain Marden’s Scrod Supreme for Two, which cost me affordable $11. Seems like a pretty good bang for your buck with over a pound of food.

What is Scrod Anyway?


If you ever visited New England, maritime Canada, New York or New Jersey, you may have seen scrod on menus as if it were a type of fish. However, scrod is not a fish, but a size of a fish. This is the term used for the smallest size of marketable white fish like cod and haddock. In the US a scrod haddock is anything under 3 pounds. The old school waitresses of classic New England seafood places will sling a variety of bad acronyms and false etymologies to explain the word. Whatever explanation they give you, they should also be able to tell you what kind of scrod they’re selling.

The word goes back to at least the mid-19th century within the wholesale seafood industry, but has older origins, possibly from Dutch. Today scrod is usually a small fillet, but originally may have meant the small fish that were split and often dried.

About Captain Marden’s Scrod Supreme

frozen scrod supreme

This entree for two tops out at over a pound of food, and you could feel the heftiness of the package. The ingredients on the side flap are a bit long, thanks to the cheese sauce and crumbs. However, the first ingredient is scrod, and states that it is either cod or haddock. That’s pretty much a win-win as far a fish quality, either will be good. I couldn’t really tell in the frozen condition, but I’m pretty sure it was two small portions of haddock. The crumb mixture settled in the box, so I placed most of it back on the fish before cooking.

Preparing the Scrod Supreme

This is my third time sampling Captain Marden’s for review, but I buy the Finnan Haddie entree occasionally because it’s so good. I have better luck with the “for two” version of the entrees when cooking, I’ve overcooked the individual sized entrees.

Overcooking can give frozen fish, even mild haddock, a fishier taste. It’s not just a rookie mistake either. I’ve experienced this in local restaurants, who should know better. Fish too long in the freezer + overcooking = fishy haddock. When in doubt start with the shorter cooking time, you can always put it back in the oven. Following the instructions on the box, and cooking to the minimum suggested time, resulted in a bubbly and perfectly cooked scrod entree. Since I was eating the entire box myself, I did not prepare any side dishes.

The Verdict

baked scrod supreme

This scrod supreme came out really good. It did need a few squeezes of lemon, but the fish was obviously two nice scrod pieces. The cheese sauce was reminiscent of Velveeta, which I find bland on its own. But Captain Marden’s crumb mixture is so buttery and flavorful that it was a great match.

This frozen entree was a good value for $11. Plenty of food for two as advertised, and if paired with a baked potato and sauteed vegetables, would be double that price per serving. If eaten by itself like I did, it was more than enough, and very satisfying.

Captain Marden’s is not a national brand, and because of that, they can focus on what matters. They are selling a product to folks that grew up with similar family recipes and the inherent New England trait of “fussiness.” Considering the limitations of frozen seafood entrees, Captain Marden’s sets the bar very high, and I look forward to trying more of their selections. It may even warrant a field trip to their restaurant for the real deal!

An Interesting Tin Of Aquamarine Antarctic Krill Meat

Aquamarine krill meat

One of the products I tried at SENA 2023 was Antarctic krill meat from a Ukrainian company. After a small sample mixed into a spread on crackers, I was intrigued. The group were nice enough to give me a complementary tin of their Aquamarine brand krill meat in water. Since that day, this tin has been sitting in my pantry waiting until I mustered up the courage to try one of the strangest seafood products yet.

What is Antarctic Krill?

Krill is a small crustacean at the bottom of the food chain that feeds fish, whales and everything in between. It is creatures like krill that give salmon, char and steelhead their distinctive pink to orange meat. Krill are found all over the ocean but the species Euphausia superba, Antarctic krill, is the largest, and are found in huge concentrations. These tiny arthropods are incredibly nutritious and have recently been branded a “superfood”. A serving of krill is very high in protein, contains healthy fatty acids including omega-3s, and is very low calorie.

Krill is harvested, processed and canned on large factory ships in cold Antarctic waters. The tiny animals are harvested with fine mesh plankton nets, but great care must be taken to make sure the catch is not damaged when bringing aboard. The krill must be processed within just a couple hours or enzymes will start breaking them down and ruining the catch. The Antarctic krill fishery is mainly focused on bait, fish food for aquariums and oil. My coworkers use whole frozen krill as a snack for the fish and lobsters in our aquarium and science center.

A minor portion of the total catch is for direct human consumption, some of it in the form of shrimp paste. This internationally regulated fishery is considered sustainable by Commission for the Conservation of Antarctic Marine Living Resources (CCAMLR).

About Aquamarine Antarctic Krill

KrillUSA is the company behind Aquamarine Krill Meat. They are headquartered in the US but originate in Ukraine and use Ukrainian flagged vessels to produce their tinned krill. The company’s website highlights the health benefits of their tinned krill and also has a blog with recipes and health articles. As a former student of Russian/Ukrainian history, it was really fun talking to their staff at the Seafood Expo North America, and poignant in light of the ongoing conflict.

The Product

antarctic krill meat in tin

The intense aroma of shrimp fills the air when you peel back the lid. The actual Antarctic krill is minced, and water is added, which I drained and gave to my cat. You can discern parts of the animals and the little black eyes. I tried a little out of the tin and it was very “shrimpy” but since they are minced, didn’t have the right texture. All the little hard bits of chitin reminded me of eating canned minced crabmeat. Not exactly a great first impression.

I recently learned that krill exoskeletons have high concentrations of fluorides and need to be shelled for human consumption. the hard pieces I experienced were most likely little bits from the swimming legs and other small parts.

Preparing Aquamarine Krill Meat

antarctic krill meat salad on toast

I wish I looked at their website for a recipe. Instead, I attempted to make a version of the canapes I tried at KrillUSA’s booth. I mixed the krill meat with salt, pepper, fresh dill and sour cream and spread it on toast. At the last minute I topped the toasts with pickles and fresh tomato, all I was missing was ice cold vodka. This had a lot of potential, but I failed in the execution, which is why there is no recipe posted. If I used cream cheese and just a dab of sour cream, it would have come out much better. Instead, I got a bland, slightly shrimpy trainwreck of a lunch. My bad.

Verdict on Antarctic Krill Meat

I’ve been mulling this for days before finishing this post because I am both intrigued by the ingredient, supportive of the company, but I did not do a good job sampling a $10 tin of krill. The company is really focusing on the health benefits, but the really bold “shrimp” flavor is where I would focus. I think this tinned Antarctic krill meat would be ideal in stocks and sauces. It truly packs a lot of shrimp flavor in a small tin without a ton of salt or any additives. This could do wonders to a homemade ramen broth or anything that needs a shrimpy umami kick.

Think about how much salt is in the flavor packet of your favorite instant ramen. With a small effort you could use a tin of this krill to make a stock so flavorful you will never use that shiny pouch of chemicals ever again. Aquamarine tinned krill meat is worth a try for a flavorful source of high protein and fatty acids, in a tiny low-calorie package.

Local Yellowfin Tuna is Made for the Grill

Grilled Ahi with ponzu

I love kicking off the NFL season with seafood and this year I chose local yellowfin tuna from Fisherman’s Wharf Gloucester. Tuna steaks are not showcased enough on this site and I didn’t do nearly enough grilling this very busy summer. My beloved, if currently flawed, New England Patriots will be the center of my attention today for better or worse.

Fortunately, the tuna will grill up fast, and without too much fuss, so I can actually watch the game. I have a small indoor electric grill that I can set up within sight of my TV. Hopefully I don’t smoke out the house. If you want to up your tailgating menu with something delicious, versatile and pretty easy to work with, take a look at fresh, local tuna steaks.

Atlantic Yellowfin (Ahi) Tuna

Atlantic yellowfin tuna is also known as ahi, just like it’s Pacific variant. These large, fast growing migratory fish are sustainably harvested primarily by longline and rod-and-reel. It is a popular sport fish and recreational landings make up a considerable portion of the total domestic catch. This fish can be found year-round but local yellowfin tuna is available to us in the US Northeast during the summer and early fall.

Yellowfin is a meaty fish, with red flesh when raw. However it is not as dark and flavorful as bluefin tuna. It is a delicious, very healthy and plentiful fish that is also not difficult to find steaks either fresh or frozen. From a consumer’s viewpoint, it is probably the most encountered tuna that is not in a can. Although you can find very good canned yellowfin in olive oil at almost any supermarket. Ahi tuna is famous for its role in sashimi and sushi, and is very tasty with or without additional flavorings.

My Local Yellowfin Tuna Steaks

These tuna steaks were $22 per pound down at Fisherman’s Wharf Gloucester and were obviously fresh. Nice bright color, firm, but pliable and a nice fresh raw “tuna” smell. Raw tuna, especially yellowfin and bluefin have a distinctive smell that is less like fish and more like butchered meat. They are such strong and powerful fish that their meat is loaded with myoglobin to them swimming. With fresh caught local yellowfin tuna this aroma is very pronounced and a welcome sign of freshness.

fresh ahi local yellowfin tuna steak

I ordered 2 pounds, but I think I got 2 steaks that were probably over that weight. One piece was a thick, well-proportioned steak and the other was a more tapered steak closer to the tail section. The original intention was to grill both, but after inspection I figured I could make 2 perfect portions from just one steak so I got out the fillet knife. The tail piece went in the freezer a future dinner.

Grilled Ponzu Yellowfin Tuna

Recipe by Buying SeafoodCuisine: Seafood, AsianDifficulty: Easy
Prep time


Cooking time



A very simple, Asian-inspired recipe for grilled yellowfin tuna.


  • 2 local local Yellowfin Tuna steaks

  • 3/4 cup Kikkoman Ponzu Sauce

  • 1/4 cup Tamari or Soy Sauce

  • 2-3 tsp. fresh grated Ginger

  • Garlic-infused Olive Oil

  • 1 Lime, juice and zest


  • Combine ponzu, tamari, ginger and some garlic oil to create marinade. Adjust to your taste.
    ponzu marinade
  • Marinate tuna steaks for about 20-30 minutes.
    tuna in ponzu marinade
  • Heat grill to about med-high 350F and oil grates.
    Tuna on grill
  • Discard marinade, pat steaks dry and grill about 6 minutes per side. For a pink interior grill for about 4 minutes per side.


  • You can make your own Ponzu sauce, but I find the Kikkoman brand has a good flavor.
  • If you want those classic grill marks, give the steaks a half turn at the 3 minute mark.

How Was the Grilled Yellowfin Tuna?

perfect grill marks on local yellowfin tuna

This grilled tuna was fantastic and incredibly easy. Cooked to a perfect medium, with the slightest trace of pink in the center at 6 minutes per side. Setting up my small indoor grill was probably the hardest part of the process. I was worried the marinate would smoke a lot but with the cover on the grill and keeping it at just the right temperature, it was no problem.

The ponzu marinade matches perfectly with the meaty nature of the tuna steak and may have to be used more often. It’s like when you find that perfect wine to go with your steak, they complement each other so well. I bet it would be really good on something like sablefish, if I ever get more of it. For a side I made stuffed zucchini boats with mushrooms and eggplants from the garden.

The Patriots could not pull off a Week 1 victory, even with Tom Brady in attendance, but the was another star to provided a 4th quarter comeback. The local yellowfin tuna was here to thankfully save the day and I have another piece in the freezer ready for another clutch performance. Stay tuned for more tuna recipes in the future.

Ten Tasty Fish That Are High In Omega-3 Fatty Acids

Faroe Island Salmon raw high in omega-3

Are you looking to boost your omega-3 intake through delicious and nutritious fish choices? Well, you’re in for a treat! We’re about to dive into the world of fish that are not only incredibly tasty but also packed with those heart-healthy omega-3 fatty acids. These aquatic marvels don’t just make your taste buds sing; they can also do wonders for your health.

From the bold flavors of mackerel to the delicate goodness of trout, join us as we explore the top ten fish that reign supreme in the omega-3 department. So, whether you’re a seafood aficionado or just eager to explore new culinary horizons, this list has something for everyone. Let’s set sail on this ocean of omega-3-rich delights

Excellent Source of Omega-3 Fatty acids

Omega-3 fatty acids are essential for maintaining good health, and fish is one of the best sources of these beneficial fats. Among these healthy fats, it is EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) that are the most important. EPA has been shown to have a positive impact on heart health and the source of omega-3’s anti-inflammatory properties. DHA is crucial for brain function and may help protect against age-related macular degeneration and dry eye syndrome.

The fish highest in omega-3 fatty acids are generally classified as “oily” or “fatty” fish. These are fish that are usually darker in color and often are very flavorful compared to white fleshed fish. Think of it as the difference between chicken breast and chicken thighs. This is not always the case however, and some of the best sources of these fatty acids are not from fish, but from shellfish like oysters.

Research on this subject led to numbers that were hard to verify. This is not the definitive list, but when it comes to fish high in omega-3 fatty acids, here are the heavy hitters:


Season Brand box

Mackerel is one of the richest sources of omega-3s, particularly EPA and DHA. It’s an oily fish that packs a nutritional punch. Mackerel typically has the highest concentration of omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Mackerel is considered one of the richest sources of these beneficial fats, making it an excellent choice for those looking to maximize their omega-3 intake. A 3.5-ounce (100-gram) cooked portion of mackerel typically contains an incredible amount of omega-3s, often exceeding 2,000 milligrams of combined EPA and DHA. These concentrations depend on factors such as the specific species of mackerel and where it is sourced.


Faroe Island Salmon with Brown Sugar rub

Salmon is another excellent source of omega-3s and is widely available. Salmon is particularly abundant in EPA and DHA. These are the forms of omega-3s that offer significant health benefits, including cardiovascular support, brain function, and anti-inflammatory properties. A 3.5-ounce (100-gram) serving of cooked salmon typically contains approximately 1,000-2,000 milligrams or more of combined EPA and DHA. Wild caught salmon tends to have higher omega-3 content than farmed varieties. When incorporating salmon into your diet for its omega-3 benefits, it’s advisable to choose wild-caught salmon whenever possible, as it tends to have higher omega-3 levels and is often considered a more sustainable option.


Tinned sardines in oil are high in omega-3

Sardines are one of the richest sources of omega-3 fatty acids among commonly consumed fish. These small, oily fish are loaded with omega-3 fatty acids including EPA and DHA, making them an excellent choice. On average, a 3.5-ounce (100-gram) serving of canned sardines typically contains approximately 1,000-1,500 milligrams of combined EPA and DHA. This makes sardines one of the richest natural sources of these essential fatty acids. Canned sardines are arguably the most inexpensive and convenient option as well.


sicilian anchovies

These tiny fish are often used as a flavor enhancer in various dishes and are also rich in omega-3s. Anchovies are particularly dense in DHA, which is crucial for brain health and development. A 3.5-ounce (100-gram) serving of canned or fresh anchovies typically contains a substantial amount of combined EPA and DHA, often exceeding 1,000 milligrams. Beyond the omega-3s, anchovies provide a range of essential nutrients, including high-quality protein, vitamin D, vitamin B12, calcium, and selenium.


Bar harbor herring

Herring is a fatty fish that is highly regarded for its omega-3 fatty acid content, specifically EPA and DHA. A 3.5-ounce (100-gram) serving of cooked herring typically contains a substantial amount of combined EPA and DHA, often exceeding 2,000 milligrams. It’s commonly pickled or smoked and is a staple in many cuisines. The omega-3 content can be influenced by the processing method. For example, pickled or smoked herring may retain slightly lower omega-3 levels compared to fresh herring. Atlantic and Pacific herring are the two main species of herring commonly consumed. Both species are rich in omega-3s, but the specific content can vary depending on factors such as diet and environment.

Sablefish – Black Cod

gin marinated sablefish

Known for its velvety, buttery texture, sablefish or black cod is very rich is omega-3s. A 3.5-ounce (100-gram) cooked portion of sablefish typically contains approximately 1,000-1,500 milligrams (mg) of combined EPA and DHA. This makes it a rich source of these beneficial fatty acids. Sablefish is generally considered a low-mercury fish, which makes it a safer option for regular consumption. Adding black cod to your seafood mix can greatly increase your omega-3 intake while providing a unique taste and texture compared to other fish species.


baked rainbow trout

Both rainbow and brook trout are rich in omega-3s and make for a tasty and nutritious meal. A 3.5-ounce (100-gram) cooked portion of rainbow trout may contain approximately 600-1,000 milligrams of combined EPA and DHA. In general, wild-caught trout tend to have higher levels of omega-3 fatty acids compared to farm-raised trout, as their natural diet includes algae and small aquatic organisms rich in omega-3s.


Grilled Gloucester Swordfish

Swordfish has a surprising amount of omega-3 for a fish that is not considered “oily.” The fish contains both EPA and DHA, but a smaller amount of the latter. On average, a 3.5-ounce (100-gram) cooked portion of swordfish may contain approximately 250-1,000 milligrams of combined EPA and DHA. Larger swordfish tend to have higher levels of these fatty acids. However, due to the mercury content of large fish, it’s best enjoyed in moderation.

Albacore Tuna

ventresca tapas

Albacore tuna contains a significant amount of omega-3 fatty acids, primarily in the form of EPA and DHA. The precise omega-3 content in albacore tuna can vary depending on factors such as the size and age of the fish. A 3.5-ounce (100-gram) cooked portion of albacore tuna typically contains approximately 900-1,500 milligrams of combined EPA and DHA.

Bluefin Tuna

Bluefin Tuna with mint basil pesto

Bluefin tuna is known for its exceptionally high fat content, which gives it a rich and buttery texture. This fat is where the omega-3 fatty acids are concentrated. On average, a 3.5-ounce (100-gram) cooked portion of bluefin tuna contain approximately 250-500 milligrams of combined EPA and DHA. However these numbers can vary quite a bit, maybe more than the other fish listed considering the wide variation in size and fat content. Like swordfish, bluefin tuna is rich in EPA and DHA, but also can have a high mercury content. If you choose to include bluefin tuna in your diet, it’s suggested to do so in moderation.

Final Thoughts on Fish High in Omega-3 Fatty Acids

This is not an exhaustive list, and there are more fish, and shellfish that are high sources of omega-3 fatty acids. A good resource I found when researching was from the Seafood Nutrition Partnership. They produced a chart on omega-3 content based on US FDA data. You can check it out here. Remember that it’s essential to include a variety of fish in your diet to ensure a well-rounded intake of nutrients. As this list shows, you don’t have to spend a lot of money to eat healthy fish. Some of the best options, like canned sardines and mackerel will only set you back a couple of bucks.