Tag Archives: fish

Parmesan Tilapia with Nutty Brussel Sprouts

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Tilapia

Preheat oven to 375.

Blot your fillets to remove any excess water.  Combine parm, salt and pepper on a large plate.

Spread your fillets with Laughing Cow and coat in parmesan.

Coat a large casserole with non-stick spray, add fillets and cook about 7 minutes.

Remove from the oven and set it to broil.  Place the fillets back in for about 3 minutes or until nice and browned on top.  Keep an eye on them though so they don’t burn!

Brussel Sprouts

Steam brussel sprouts according to Glad bag instructions.

Meanwhile, toast walnuts over medium heat in a small skillet for about 8 minutes or until you begin to smell their toasty goodness.  Don’t walk away though, nuts can burn very easily due to the high oil content.

Toss warm sprouts with lemon zest, juice, thyme, salt and pepper.  Top with walnuts to serve.

Hoisin Glazed Salmon and Bok Choy

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Salmon

  • 1/2 lb slab of salmon
  • 1/4  cup hoisin sauce
  • 1 tsp sesame seeds
  • salt and pepper

Preheat oven to 400.  Season salmon fillet with salt and pepper and spread hoisin sauce on top.  Bake salmon about 15 minutes or until it flakes easily with a fork.

Bok Choy

  • about 1 lb of bok choy (ends removed)
  • 2 tbs mirin (mirin is sweet Japanese cooking wine)
  • 1 tbs low sodium soy sauce
  • 1 tbs wasabi
  • 1 tbs ground ginger

Grab a large bowl, add bok choy and set aside.  In a separate small bowl, combine mirin, soy sauce, wasabi and ginger.  Whisk to combine.  Toss bok choy with mixture and place in a large casserole.  Bake along side your salmon for about 20 minutes or until wilted down,  stirring half way through.

To serve, make a bed of bok choy, top with salmon and sprinkle with sesame seeds.

Lemon Grilled Salmon with Mustard Aioli

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For those of you blessed with the zoning or space that allows you to have an outdoor grill, summer is a special time.  Whether gas or charcoal, the process of cooking on a steel contraption outside of your kitchen is as much an element of the American persona as blue jeans and rock and roll.  Though we did not invent the concept, we have expanded this process of cooking outside to include such lows as the burger and dog cook out, to such highs as a sublimely smoked BBQ pork butt.  Grilling is football, it is tailgating, it is Memorial Day, it is the fourth of July.  While I love a hog shoulder or grilled steak as much as the next guy, sometimes it helps to switch it up a bit and enjoy a bit of seafood in the summer months, and thus our latest recipe comes courtesy of a fish basket Christmas gift.

Salmon is grillable above almost all other fish, yet I believe this method adds an additional layer of protection for the casual outdoor cook.  By covering the tender inside of a salmon fillet with lemon slices, you ensure that any burning only contributes to the flavor while protecting the delicate texture of a salmon fillet.  

Don’t have a grill?  Well, you can still accomplish this dish using an indoor broiler oven!

Salmon

  • 1 1/2 lemon, sliced thin (ideally on a mandolin)
  • 1 lb salmon fillet
  • salt and pepper

Aioli

  • 1 clove garlic, minced
  • 1/4 cup low fat mayo
  • 1 tbs Dijon mustard
  • juice of 1/2 lemon
  • 1/2 tsp mustard seeds
  • 1/4 tsp tarragon
  • salt and pepper

Instructions:

  1. If you’re cooking this dish under a broiler, skip to the next section.  For those of you cooking on a grill, you should know by now that the first step is to take your fish out and sit it on the counter while you fire your grill up to full temperature.
  2. While the grill heats up, combine all the ingredients for the mustard aioli and let it sit while you prepare the salmon.
  3. Using a mandolin slicer, cut 1 and 1/2 a lemon into 1/8-1/4″ slices.  You could try this by hand, but using a mandolin will save you tons of headache.
  4. Spray down a fish grilling basket with nonstick spray.  Using a sharp knife, slice the skin side of the salmon several times while trying not to cut into the flesh.  Place your fish, skin side down and salt and pepper the fish liberally.  Cover with an even layer of the lemon slices.
  5. When the grill is hot, lock your fish basket and place on the grill skin-side down for about four minutes.
  6. After three to four minutes, flip the basket over so the lemon side is facing the heat.
  7. Cook for about another five minutes and then remove from the heat, remove the lemon slices and serve with the mustard aioli.

Broiler instructions:

  1. Heat your broiler while you prepare the salmon.  While the broiler heats up, let the salmon sit on the counter as you combine all the ingredients for the mustard aioli.
  2. Using a mandolin slicer, cut 1 and 1/2 a lemon into 1/8-1/4″ slices.  You could try this by hand, but using a mandolin will save you tons of headache.
  3. Place your fish, skin side down on a broiler pan or a foil-covered baking sheet and salt and pepper the fish liberally.  Cover the fish with an even layer of the lemon slices.
  4. When the broiler is pre-heated, slide your fish directly under the broiler.  
  5. Let the fish cook for about 7 minutes and remove from the heat to rest.  
  6. Remove the lemon slices and serve with the mustard aioli on the side

Cucumber Relish Mahi Mahi with Balsamic Brussel Sprouts

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Fish gets a lively burst of flavor thanks to a cucumber relish and for all you brussel sprouts haters out there, try this recipe and I think you’ll change your mind.  The balsamic vinegar, once cooked down, thickens and becomes sweet and delicious!

Cucumber Relish

  • 1/2 seedless cucumber, cubed into about 1/4″
  • 3 tomatoes, seeded and chopped finely (I use Campari, they are a small, vine ripe tomato)
  • 1 tbs red wine vinegar
  • juice of one lime
  • 1/2 tsp fennel seed
  • 1 clove garlic, minced
  • 2 tbs onion, finely chopped
  • 1/4 tsp dry mustard
  • salt and pepper

Mix all ingredients, season to taste with salt and pepper and set aside.

Mahi Mahi

  • 2 Mahi Mahi fillets about 1″ in thickness
  • 2 tbs flour
  • pinch of garlic powder
  • pinch of onion powder
  • pinch of cayenne
  • pinch of salt
  • pinch of pepper

In a small bowl, add flour and spices and mix to combine.  You’re not going to dredge the fillets in the mixture, just sprinkle it on the fillets and rub in for a light coating.

Heat a skillet over medium-high heat and add 2 tablespoons of olive oil.  Once heated, add fillets and cook 4 minutes each side.  To serve, top with a heaping tablespoon of cucumber relish.

Brussel Sprouts

  • 1/2 bag of frozen brussel sprouts (you can substitute fresh)
  • 1/2 small onion, sliced
  • 2 tbs balsamic vinegar
  • 1/4 tsp dried basil
  • 1/4 tsp cinnamon
  • parmesan curls for garnish
  • salt and pepper
  • 2 tbs olive oil

To steam my brussel sprouts, I love Glad Microwave Steaming Bags.   Throw your veggies in one of these and you’ve got an easy-peezy side dish that is ready in under 5 minutes!

In a skillet over medium-high heat, add olive oil.  Once heated, add in onions, salt and pepper.  Allow onions to cook about 5 minutes and add in balsamic vinegar, basil and cinnamon.  Cook onions down about 8 minutes more or until the vinegar begins to thicken and coat the onions.  Add in your steamed sprouts and toss to combine.  To serve, top with parmesan curls.

Baked Salmon

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I’m on a horseradish kick lately and this is my latest concoction!  A simple roasted salmon topped with a creamy and zesty horseradish sauce.  Serve with a side of roasted asparagus and you’ve got a complete no-fuss meal!

Salmon:

  • large piece of skin on salmon (about 1/2 – 3/4 lb slab)
  • 1 tbs olive oil
  • 1 tsp fish rub of your choice

Sauce:

  • 1/4 cup light sour cream
  • 1 tbs mayo
  • 2 tsp grainy dijon mustard
  • 1 tsp horseradish
  • 2 tsp white wine vinegar
  • 1 tsp mint, chopped
  • 1 tsp flat leaf parsley, chopped
  • salt and pepper

To make sauce, combine all ingredients and set aside.

Preheat oven to 450 and cover a sheet pan with foil to make clean up easier.

Rub salmon with olive oil and fish rub and set aside for about 15 minutes.

Cook salmon about 15 minutes or until it flakes easily with a fork.  Really, the desired level of doneness is a personal choice.  I like mine just a little pink in the center but if you like yours more done, go for about 18 -  20 minutes.

To serve, top with sauce and enjoy!

Mushroom Fish Bake with a Zucchini Gratin

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We always stock up on frozen fish fillets when me make our monthly BJ’s runs and I’m always looking for new ways to prepare it.   Baked fish can be a bit on the bland side but the addition of mushrooms, onions and Italian dressing really liven it up!

Ingredients for Mushroom Fish:

  • 4 tilapia fillets, frozen (feel free to substitute any flaky white fish here)
  • 1 pack of baby bellas, sliced
  • 1/2 white onion, sliced
  • 3 tbs zesty Italian dressing

 Ingredients for Zucchini Gratin:

  • 1 pack baby zucchini, halved lengthwise (you could also use large zucchini, sliced thin)
  • 1/2 cup part skim ricotta cheese
  • salt and pepper
  • 1/4 cup julienned sun dried tomatoes in herb oil
  • 1/2 cup reduced fat, Italian four cheese blend
  • handful of fresh basil, chopped

Directions for Mushroom Fish:

To a casserole dish, add you mushrooms and onions.  They will act as a bed for the fillets.  Season your fillets with salt and pepper and place on top of your mushrooms and onions.   Drizzle with Italian dressing and bake for about 25 mins or until fish flakes easily with a fork.

Directions for Zucchini Gratin:

Place zucchini in a small casserole.  Mix ricotta with sun dried tomatoes, salt and pepper and spoon evenly on top of zucchini.  Top with shredded cheese and bake 25 mins or until cheese is slightly browned on top.  To serve, top with fresh basil.

Tips:

  • Look for sun dried tomatoes in herb oil in the produce section of your grocery store.

Chinese Style Salt and Pepper Fish with Roasted Edamame and Shitake Mushrooms

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Skip the take out and whip up your own Chinese food feast in just minutes!

You will find Salt and Pepper fish on the menu at many Chinese food restaurants.  Perhaps it’s the simplicity of this dish that I find most appealing.  It’s very low on ingredients but high on flavor and the edamame and shitake side really completes the meal.

Start by preheating your oven to 425 for the edamame.

 

Salt and Pepper Fish

Ingredients:

  • 2 Tilapia fillets (You can substitute any flaky white fish here.  Mahi Mahi or Flounder would both work.)
  • 1/2 cup cornstarch
  • 1 tbs Salt
  • 1 tbs Pepper
  • 2 tbs canola oil

 

Directions:

  1. Get a medium sized pan very hot on medium-high heat and add in your 2 tbs canola oil.  You really want to use canola here since you don’t want the oil to impart any flavor to the fish as olive oil would.  Also, canola has a higher smoke point, meaning it’s less likely to burn. 
  2. Pat your fillets dry to remove any excess water, and thus allowing the cornstarch mixture to better adhere to the fish.  Grab a plate and add your cornstarch, salt and pepper.   Mix to combine, then dredge your fillets in the mixture and carefully shake off the excess.
  3. Add your fillets to your pan and allow them to cook about 2-3 minutes per side depending on the thickness.  Don’t move them around in the pan, just let them be.  The idea here is to develop a crust, moving them at all will prevent that crust from forming.  Remove the fillets and place on a paper towel to drain off any excess oil. 

 

Roasted Edamame and Shitake Mushrooms:

Ingredients:

  • 1 bag frozen shelled edamame, thawed
  • 4 tbs olive oil (2 tbs for edamame, 2 tbs for shitakes)
  • 1 package sliced shitake mushrooms
  • 1 tsp grated ginger
  • 1 clove garlic, minced
  • 1 tbs rice wine vinegar
  • 1 tsp sesame oil
  • salt and pepper

 

Directions:

  1. Coat a cookie sheet in aluminum foil and add your edamame, olive oil, salt and pepper.   Toss to combine.   Place in the oven to roast at 425°F for 10 minutes.
  2. Meanwhile, heat a medium sized pan on medium-high heat, add 2 tbs olive oil and your garlic.  Allow the garlic to heat up for a minute, then add your mushrooms.  Season with salt and pepper and allow to cook down for about 5 minutes.   Add in your ginger and rice wine vinegar and cook a minute or two more.   Remove from heat and add your sesame oil.
  3. Plate the edamame and shitakes to the side and serve with your salt and pepper fish.  Enjoy!

 

Tips:

  • I know it sounds like a lot of salt and pepper go into this dish but keep in mind, this is the only seasoning you’ll be using and the idea is to really have them both come through.

Grilled Swordfish Steaks topped with Roasted Eggplant Caponata

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Light, healthy and intensely flavorful thanks to the roasting.

Ingredients:

  • 2 swordfish steaks about 1″ in thickness
  • 1 Tbs extra virgin olive oil
  • Salt and Pepper to taste

Caponata:

  • 1 medium eggplant, peeled and cubed
  • 1 pint cherry tomatoes
  • 1 medium white onion, chopped
  • 3 cloves garlic, minced
  • 2 orange, red or yellow bell peppers.
  • 3 Tbs red wine vinegar
  • 1/4 tsp nutmeg
  • 1/4 tsp oregano
  • 1/4 tsp crushed red pepper flakes
  • 1/4 tarragon
  • 1/4 cup capers
  • handful fresh basil, chopped
  • 1/4 cup kalamatas (about 10 olives), chopped
  • 4 Tbs extra virgin olive oil

Directions

  1. Preheat your oven to 450°F
  2. Heat a skillet over medium-high heat and add in 2 Tbs extra virgin olive oil.  Season with salt and pepper and saute for about 5 minutes or until the onions begin to break down and become slighty translucent.  Add in your garlic and saute 2 minutes more.  Remove from heat and set aside.
  3. Grab two cookie sheets and line both with aluminum foil.  Add your tomatoes and peppers to one and drizzle with a few Tbs of extra virgin olive oil and a few generous pinches of salt and pepper.   Toss with your hands to coat.  Spray the other sheet with non stick cooking spray and add your eggplant.  Drizzle with a few Tbs of extra virgin olive oil and a few generous pinches of salt and pepper.   Toss to coat.  
  4. Roast the tomatoes and peppers in a 450°F oven for about 10 minutes and the eggplant for about 15 minutes total. 
  5.  In a large bowl combine your onion mixture, eggplant, tomato mixture, capers, kalamatas, tarragon, crushed red pepper flakes, oregano, nutmeg, red wine vinegar, salt, pepper and basil.   Mix and sort of break up the eggplant and tomatoes a bit and set aside.
  6. Season your swordfish with salt, pepper and olive oil and place on your grill.   Grill about 2 minutes per side.
  7. To serve, top your swordfish with a generous helping of your roasted caponata.