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.

Beginners recipe: Vegetable Stock

By Tom Griffiths • January 16, 2026
I recently volunteered to prepare vegetable paella for a church Bible group potluck. I was very excited to develop a delicious, new paella recipe and spent time preparing fresh vegetable stock with flavors of the Mediterranean. I always prepare vegetable and fish stocks fresh, as I intend to use them. I’m not a fan of bases or frozen stocks but I sometimes add a small amount of quality base to my stocks.  A vegetable stock with mirepoix, cabbage, mushrooms makes sense in certain applications, for certain recipes—but why would we use a mushroom or cabbage-forward stock in a paella? It doesn’t make culinary sense. Paella is a Mediterranean dish originating in the Valencia region of Spain as a humble meal cooked on an open fire. I’ve enjoyed wonderful paella meals in Valencia prepared with water-not stock, prepared with rabbit, snails and local beans. While traveling through Spain this spring I researched and sampled many styles of paella… no mushrooms, no carrots, no celery and no cabbage.

Beginners recipe: Breakfast Burritos

By Tom Griffiths • January 16, 2026
I still remember cooking breakfast burritos with my son Daniel, for volunteer workers at church events—simple, hearty, and made to fuel a long day of service. The workers were always so appreciative. Years later, I served a crowd favorite, nicknamed “The Bacon-ator,” a breakfast superstar inspired by the over-the-top spirit of fast-food indulgence. We had a popular food booth at the local country fair, where we cooked hundreds of breakfast burritos each day-stuffed with Mexican cheeses, extra bacon, fluffy scrambled eggs, and fresh salsa—nothing pre-made, nothing rushed. Every burrito was warm, fresh, and full of flavor. When food is made with love, even the most straightforward breakfast is memorable.

Beginners recipe: Stuffed Peppers

By Tom Griffiths • January 15, 2026
Chefs often share a bond that transcends politics, religion, and borders. While working in Saudi Arabia with a diverse group of chefs, I experienced this firsthand on my final day. To mark the occasion, they prepared special dishes representing their home countries—a generous feast rooted in tradition and pride. At the center of the table was a beautiful tray of stuffed peppers, zucchini, cabbages, squash, and other vegetables, each prepared with care and respect. As we shared the meal, the chefs beamed with pride, and the room filled with a sense of genuine camaraderie. It was a powerful reminder that food remains one of the most universal languages we have.

Beginners recipe: Cutting Zuchini

By Tom Griffiths • January 15, 2026
I remember a chef teaching me to carefully slice the center seeds from a zucchini and then prepare beautiful dices for a ratatouilli. The seeds and center area get soft and mushy before the outer 'meaty' section of the squash cooks.

Macaroni and Cheese

By Tom Griffiths • January 15, 2026
Lobster macaroni and cheese is my all time favorite version of Mac and Cheese... I make it by preparing a classic lobster sauce, (flambé and all) and blending it with Béchamel sauce, macaroni and sweet, tender chunks of freshly poached lobster. Macaroni and cheese with pancetta

Culinary Basics; The Art of Stocks-Vegetable Stock

By Tom Griffiths • January 13, 2026
Culinary Basics: The Art of preparing Stocks

Paella

By Tom Griffiths • January 13, 2026
Paella is a Mediterranean dish originating in the Valencia region of Spain. It is a humble meal, originally cooked on an open fire. I’ve enjoyed many wonderful paella meals in Spain. In Valencia I had a local paella with rabbit, snails and local beans. Short-grained rice is always used to prepare Paella, there are several great Spanish varieties like Bomba and Calasparra , prized for absorbing the delicious, flavorful stock and flavors of the ingredients without getting mushy. This is important for creating the dish's signature, crusty bottom layer called the socarrat. Paella is all about the rice!

Copy of Beginners Recipe: Breakfast Burrito

By Tom Griffiths • January 7, 2026
I still remember cooking breakfast burritos with my son Daniel, for volunteer workers at church events—simple, hearty, and made to fuel a long day of service. The workers were always so appreciative. Years later, I served a crowd favorite, nicknamed “The Bacon-ator,” a breakfast superstar inspired by the over-the-top spirit of fast-food indulgence. We had a popular food booth at the local country fair, where we cooked hundreds of breakfast burritos each day-stuffed with Mexican cheeses, extra bacon, fluffy scrambled eggs, and fresh salsa—nothing pre-made, nothing rushed. Every burrito was warm, fresh, and full of flavor. When food is made with love, even the most straightforward breakfast is memorable. 

Tenderloin Steak

By Tom Griffiths • January 6, 2026
Beef Wellington is a restaurant classic! Chefs prepare whole tenderloins, wrapped in pastry as well as individually portioned Wellingtons. Culinary historians widely agree that Beef Wellington evolved from French preparations such as filet de bœuf en croûte, which paired beef tenderloin with mushrooms and pastry—techniques well established in French haute cuisine.

Zesting and cutting Orange Supremes

By Tom Griffiths • January 4, 2026
Oranges are fantastic in Baking & Pastry. I developed a delicious dessert for the CMC exam (Healthy Cooking) challenge featuring Orange Creamsicle Sorbet with Roasted, Candied Pineapple and Fruit Strudel... with plenty of guidance from the amazing CIA Pastry Instructors! Types of Oranges: There are several distinct varieties of oranges, each with unique characteristics and flavors. The most common type is the Navel orange , recognized for its seedless, sweet flesh and thick, easy-to-peel skin. Valencia oranges are another popular variety, primarily known for their juiciness and are often used for making orange juice. Other notable types include Blood oranges , which have a deep red interior and a distinct berry-like flavor, and Cara Cara oranges , characterized by their pinkish-red flesh and sweet taste. Additionally, Seville oranges , known for their bitterness, are mainly used in making marmalade and flavoring liqueurs.