I see fisherman fillet their fish, discard the head & frame! They're amazing at catching fish but have little experience fabricating or cooking the beautiful, fresh fish they get.             
I'm very interested in sustainability & respectful when I take a fish. I cook from head to tail... that's where the tender, 'chef' cuts are... cheeks, head, on the bones etc... which is perfect for salads, pasta, rice and this frittata.
The first time I ate this frittata, I actually thought it was crabmeat!

Striped Bass Frittata

I've heard that one of the ways to know if a chef is any good at their craft is to watch them prepare an omelette. I have to admit, I practice preparing omelettes often as it's very challenging-I'm talking about the beautiful, French 'rolled' omelette! This omelette is more rustic, like a frittata actually and the fun part is flipping it when it's almost done.

It's very important to have a pan which you are used to and accustomed to cooking foods in which 'don't stick'!

I try to avoid preparing an omelette in a pan which I haven't used... 

Whether you use a seasoned, omelette pan or one of the thin, non stick pans-it's important to invest in this important kitchen tool.      

Prep Time: 45 min

Cooking Time: 20 min  

Ingredients

Yield: 4 portions                                                                                                                     

1 lb             Striped Bass, cooked and shredded    (I bake the head and frame, cool it and scrape all of the tender meat for this recipe)                                               

4 oz            Olive oil

1 C               Onion, sliced thin

4 ea            Eggs

2 Tbsp      Soy Sauce               

2 Tbsp      Herbs, chopped (I like chives, Italian parsley, cilantro)                                                                                                     

t.t.             Salt & Pepper                                             

How to prepare a Frittata

Step 1
Gather your ingredients, this will be a very quick recipe to prepare.





Heat the pan, I like a 'non-stick' omelette pan. Place the onions in the pan and sweat to wilt, about 5 minutes at low temperature. Avoid browning the onions.

             

Step 2

While the onions are sweating, whisk the soy sauce into the eggs. I like to use chop sticks but a fork or whisk is fine.






It must be fully whisked or you will have egg whites and yolks separately cooking, they have different cooking times so it won't work very well.


Step 3      

Add the shredded seafood to the onions, season with salt and pepper to taste, heat for about 3 minutes, stirring with a rubber scraper.

You could use ham, bacon, cheese, chicken, crab, shrimp etc... if you prefer.



Pour the scrambled egg mixture over the seafood, sprinkle the fresh herbs on top and let it cook to set, this will take about 4 minutes at low heat. I cover the pan so the top gets firm as well. It's much easier to flip when the top is partially cooked.


When the eggs are firm, carefully run the rubber spatula around the perimeter to make sure it's loose (for flipping). I jiggle the pan gently to be sure it's not sticking.

If it's not quite firm, cook a little longer.

If it sticks, very gently run the rubber spatula underneath to 'unstick'.

Step 4      

To flip, hold the handle with both hands, jiggle the pan, tilting down so the omelette slides forward as much as possible without the omelette spilling out.

Give a gentle but firm flip-you really have to just do it-if you are too cautious, you generally get only a partial flip mess... You can also try using a rubber spatula and make 4 smaller omelettes-that's a great way to start and build your confidence.

Cook for about 3 minutes, slide onto a plate and enjoy immediately.

Mother Sauces: Sauce Tomat

By Tom Griffiths • December 8, 2025
I was amazed to learn of a French Tomato sauce (Sauce Tomat) as a young, CIA students many years ago. It's very different than the Italian sauce my mother made each week for Sunday dinner. I enjoy purchasing cases of inexpensive, local tomatoes in late summer called 'seconds'. These tomatoes are generally ripe, bruised tomatoes which I wash, chop and freeze to invite a taste of summer in my kitchen during the cold, winter months.

Beginners Recipe: Garlic Bread

By Tom Griffiths • December 3, 2025
Choosing Garlic: For the best flavor, select firm, heavy heads with tight skins. Hardneck garlic varieties (such as Music or German Red) offer more complexity and a cleaner heat than most supermarket softneck varieties. Preventing Bitterness: Garlic burns quickly. Add minced garlic to warm—not scorching—fat, and cook just until fragrant. Overcooking turns it harsh and metallic. Balancing Butter & Olive Oil: A blend of butter for richness and extra-virgin olive oil for aroma delivers a more nuanced flavor and prevents the butter from over-browning under the broiler. their color and freshness.

Peeling and cutting Pears

By Tom Griffiths • December 3, 2025
There is a large variety of Pears available to cook with. I remember peeling and poaching tiny, Seckel pears for garde manger presentations-challenging! Pears, like apples vary widely in texture, flavor, and culinary performance, making selection an important step in recipe development. Bartlett are juicy and great to eat ripe or for purees and sauces. Bosc are a little more dense and good for cooking. Red and green Anjou are more versatile and can be eaten fresh in salads as well as cooked in baked goods or savory dishes.

Cookies: Sugar Cookie

By Tom Griffiths • December 2, 2025
Butter, spices, and traditional family recipes bring us together in the simplest—and most meaningful—ways. Christmas cookies are more than nostalgic treats; they’re a celebration of childhood memories, and maybe cookies help to make us all a little more patient, thoughtful & friendly each holiday season. I remember driving with my father to the city each Christmas to pick up Aunt Flora. She would send us out with decorative plates of homemade, Italian Christmas cookies to deliver to the local relatives. It was always snowing-we would spend a few minutes visiting each family, have a few cookies and a glass of sweet wine or coffee. My mother and aunts began bakin cookies the day after Thanksgiving. They filled the freezer with shoeboxes of cookies lined with wax paper for protection... frozen cookies are pretty delicious!

Beginners Recipe: Grilled Mozzarella

By Tom Griffiths • December 2, 2025
With just a few delicious ingredients and a little attention, you can turn an everyday sandwich into something crisp, gooey, and deeply satisfying... delicious. Try topping the melted cheese sandwich with fresh basil or sun-dried tomato or prosciutto as you take it from the oven-amazing.

Beginners Recipe: Scrambled Eggs

By Tom Griffiths • December 1, 2025
Chefs aspiring to become CIA Instructors are often tested on a variety of egg dishes. Omelettes and poached eggs are a little tricky unless you are using your own pan and have practiced and practiced and practiced! Scrambled eggs are more civilized; Escoffier writes about scrambling eggs with a clove of garlic stuck on the end of a paring knife-I do this sometimes for the amazing flavor... Try flavoring scrambled eggs with shredded cheese, shaved truffles, smoked ham, veggies or herbs, scrambled eggs with buttered toast is the perfect comfort food.

Peeling and cutting Apples

By Tom Griffiths • November 28, 2025
Nowadays there is a large variety of Apples available to cook with. Apples vary widely in texture, flavor, and culinary performance, making selection an important step in recipe development. Firm, tart apples like Granny Smith or Northern Spy hold their structure during baking and bring bright acidity to pies and tarts. Honeycrisp, Pink Lady, and Jazz offer a balance of sweetness and crunch, ideal for salads, slaws, and fresh applications. Softer, aromatic varieties such as McIntosh or Cortland break down more readily, making them perfect for sauces, compotes, and purées.

Juicing Citrus Fruits

By Tom Griffiths • November 28, 2025
Fresh citrus juice delivers more than bright flavor and acidity—it’s a concentrated source of vitamin C, folate, potassium, and a range of phytonutrients that help support immune function and overall health. Unlike shelf-stable juice, which loses volatile aromatics and some heat-sensitive vitamins during processing, freshly juiced citrus retains its natural enzymes and vibrant flavor compounds.

Beginner Recipe; Zesting Citrus Fruits

By Tom Griffiths • November 28, 2025
Microplanes—or any fine rasp-style grater—has become the tool of choice for Chefs to remove the outer, aromatic layer of the peel without dragging in the bitter white pith. With the right technique and a sharp Microplane, zesting becomes a quick, precise way to layer in fresh, volatile citrus oils and bring refinement to any dish. Microplanes are much more efficient than graters or peelers and save time.

Holiday Bread Stuffing recipes

By Tom Griffiths • November 26, 2025
Although I probably enjoy my Thanksgiving gravy even more than the stuffing or the turkey itself— together, they’re the perfect partnership. For added depth, I often fold in diced, sautéed apples, fresh herbs and toasted walnuts or Italian sweet sausage to the homemade croutons. I especially love making corn bread stuffing for the holidays. I remember one year my father requested oyster stuffing (he read about it in the NY Times)... hmmm... we tried it but not a family favorite! I generally prepare more than one style of stuffing... a stuffing sampler!