Posts tagged fish

Grilled Lemon Basil Swordfish

Recipe: Grilled Lemon Basil Swordfish

Ingredients

  • 4 Swordfish Steaks, about 6 oz each
  • 4 Tbsp Lemon Juice
  • 4 Tbsp Water
  • Handful of Basil Leaves, finely chopped
  • Sea Salt
  • Fresh Ground Pepper
  • 2 Whole Lemons

Instructions

  1. The swordfish should be placed in the marinade about an hour before grilling. To make the marinade, mix the lemon juice, water, and basil in a shallow container. Season the steaks well with salt and pepper. Place in the marinade and refrigerate. After about 30 minutes, flip the steaks.
  2. Preheat the grill on high to get the grates nice and hot before grilling. While the grill is preheating, slice two slices of lemon out of the center of each lemon. You should have a total of four lemon slices and four lemon ends.
  3. Reduce the grill to medium heat. Oil the grate well so that the swordfish does not stick. Grill the swordfish for 5 minutes on the first side. At the same time the swordfish goes down, place the four lemon slices on the grill. Half way through, rotate the fish 45 degrees to create the diamond shaped grill marks. Also flip the lemon slices.
  4. Flip the swordfish over and cook four another 4-5 minutes, depending on thickness (do not overcook the swordfish). Immediately after flipping, place the grilled lemon slices on top of the fish. Now place the four lemon ends on the grill, flesh side down. Half way through, rotate the swordfish 45 degrees and flip the lemons.
  5. Serve the swordfish steaks immediately, with the lemon slice on top and the grilled lemon ends.

Preparation time: 1 hour(s) 5 minute(s)

Cooking time: 10 minute(s)

Number of servings (yield): 4

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Tilapia with Mango Salsa

Talapia with Mango Salsa

Recipe: Tilapia with Mango Salsa

Lovers of fried fish get the taste without all the calories in this recipe. Seasoned whole-wheat flour improves the usual fish-and-chips batter. A good pilsner or lager makes this dish taste best-and since you only need 1/2 cup, there’s some left over for the cook to enjoy.

Ingredients

  • 3 tablespoons whole-wheat flour
  • 2 tablespoons all-purpose flour
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon salt, or to taste
  • 1/8-1/4 teaspoon cayenne pepper
  • 1/2 cup beer
  • 1 pound tilapia fillets, (about 3), cut in half lengthwise
  • 4 teaspoons canola oil, divided
  • Mango Salsa (click link recipe)

Instructions

  1. Combine whole-wheat flour, all-purpose flour, cumin, salt and cayenne in a medium bowl. Whisk in beer to create a batter.
  2. Coat half the tilapia pieces in the batter. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Letting excess batter drip back into the bowl, add the fish to the pan; cook until crispy and golden, 2 to 4 minutes per side. Transfer to a plate and loosely cover with foil. Coat the remaining fish with batter and cook in the remaining 2 teaspoons oil; adjust heat as necessary for even browning. Serve immediately with Mango Salsa.

Cooking time (duration): 35 min

Number of servings (yield): 4

Inspired By: Tilapia with Mango Salsa
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Wasabi Salmon Patties

Wasabi Salmon Patty

Recipe: Wasabi Salmon Patties

Bring out the flavors of salmon with a Japanese-inspired infusion of ginger, sesame oil and wasabi servered atop a salad of greens, carrots and radishes.

Ingredients

  • 2 tablespoons reduced-sodium soy sauce
  • 1 1/2 teaspoons wasabi powder
  • 1/2 teaspoon honey
  • 1 pound salmon fillet, skinned
  • 2 scallions, finely chopped
  • 1 egg, lightly beaten
  • 2 tablespoons minced peeled fresh ginger
  • 1 teaspoon toasted sesame oil
  • sour cream, if desired

Salad

  • 6 cups mixed salad green and/or field greens
  • 2 carrots, julienned
  • 5 radishes, julienned

Salad Dressing

  • 1 tablespoons sesame oil
  • 2 tablespoons reduced-sodium soy sauce
  • 2 tablespoons rice vinegar (or white wine vinegar)

Instructions

  1. Whisk soy sauce, wasabi powder and honey in a small bowl until smooth. Set aside.
  2. Combine the ingredients for the salad dressing. Set aside.
  3. With a large chef’s knife, chop salmon using quick, even, straight-up-and-down motions (do not rock the knife through the fish or it will turn mushy). Continue chopping, rotating the knife, until you have a mass of roughly 1/4-inch pieces. Transfer to a large bowl. Add scallions (reserving a couple pinches for later), egg, ginger and oil; stir to combine. The mixture will be moist and loose, but holds together nicely once the first side is cooked.
  4. Coat a large nonstick skillet with cooking spray and heat over medium heat for 1 minute. Divide the salmon mixture into 4 portions and scoop each portion onto the skillet, forming patties. Cook for 4 minutes. Turn and continue to cook until firm and fragrant, about 3 minutes. Spoon the reserved wasabi glaze evenly over the burgers and cook for 15 seconds more. Serve immediately.
  5. Place lettuce, radishes and carrots on plate.  Spoon salad dressing over top.  Server salmon atop salad with a dollop of sour cream (if using) and reserved scallions.

Variations

These may also be severed as burgers. Serve them on soft whole wheat buns topped with a little light mayonnaise and thin cucumber slices.

Cooking time (duration): 30 min

Number of servings (yield): 4

Inspired By:
Wasabi Salmon Burgers

Haddock Piccata

Haddock Piccata

Recipe: Haddock Piccata

Ingredients

  • 4 fresh haddock fillets (about 6 oz each), skinned, halved on the bias
  • sea salt
  • Fresh cracked black pepper
  • 3 Tbsp olive oil, divided
  • 2 shallots, minced
  • 1/2 cup dry white wine
  • 2 Tbsp non pareil capers, drained
  • 1 pkg (8 oz) Wegmans Lemon Butter Sauce (Prepared Foods)
  • 2 Tbsp flour
  • 1 tsp butter
  • Flat leaf parsley to garnish

Instructions

  1. Heat 1 Tbsp olive oil in medium saucepan on MEDIUM; add shallots. Cook, stirring 2-3 min, until lightly browned. Add wine, stirring to loosen browned bits from bottom of pan. Cook on MEDIUM-HIGH, 4-5 min until liquid is reduced by half. Add capers and lemon butter sauce. Sprinkle with cracked black pepper; bring to simmer. Reduce heat to LOW. Keep warm as fillets cook.
  2. Season fillets with sea salt and cracked pepper and dust with flour; pat off excess. Heat remaining olive oil in large skillet on MEDIUM-HIGH, until oil faintly smokes; add fillets. Turn over when fillets change color about one-quarter of way up and seared side has turned paper-bag brown, 3-4 min.
  3. Reduce heat to MEDIUM-LOW. Cook 2-3 min or until internal temp reaches 120 degrees. (Check by inserting thermometer halfway into thickest part of fillets.)
  4. Add 1 Tbsp oil and butter to pan; swirl. Baste with spoon, 1-2 min, until internal temp reaches 130 degrees. Transfer to clean platter; let rest at least 2 min. Sprinkle with parsley and serve with sauce.

Cooking time (duration): 30 min

Number of servings (yield): 4

Inspired By: Haddock Piccata
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Tilapia with Tomato & Avocado Salsa

Tomato Avacado  Salsa

Recipe: Tilapia with Tomato & Avocado Salsa

Ingredients

  • 1 pound tilapia fillets
  • cooking spray
  • flour (cake flour is best)
  • salt and pepper
  • 1 large tomato, diced
  • 1/4 cup diced red onion
  • 1/2 jalapeno, minced
  • 2-3 tablespoons lime juice
  • 1/4 teaspoon kosher salt
  • 1/8 teaspoon freshly ground pepper
  • 1/2 avocado, diced
  • 1/4 cup chopped fresh cilantro
  • Pinch of cayenne, if desired

Instructions

  1. Combine tomato, onion, jalapeno, lime juice to taste, salt and pepper in a medium bowl. Stir in avocado and cilantro. Add cayenne (if using).
  2. Heat non-stick saute pan or seasoned griddle over medium-high heat.
  3. Season tilapia with salt and pepper. Lightly dredge in flour.
  4. Spray pan with cooking spray. Cook tilpia about 2 minutes per side, until desired doneness.
  5. Serve tilapia with salsa on top.

Variations

* You may also want to add a small dollop of sour cream on top of the fish and salsa.

Cooking time (duration): 20 min

Number of servings (yield): 4

Inspired By: Tomato & Avocado Salsa

Salmon with Cucumber Dill Salad over Field Greens

Cucumber Dill Salad Salmon

Recipe: Salmon with Cucumber Dill Salad over Field Greens

This is one of my favorite summer time salmon dishes.

Ingredients

  • 4 cucumbers (about 3 1/4 lbs total), peeled, seeds removed, halved lengthwise, cut on bias 1/4-inch slices
  • 1 1/2 tsp Sea Salt, divided
  • 3/4 cup Sour Cream
  • 2 Tbsp chopped fresh dill
  • Juice of 1 lemon (2-3 Tbsp), divided
  • 1/4 small (about 1/2 lb) red onion, peeled, cut in thin, match-like sticks
  • 6 salmon fillets (about 6 oz each), skinned
  • Salt and pepper
  • 1 pkg (5 oz) Spring Mix (or any other salad mix)
  • 2 Tbsp Extra-Virgin Olive Oil

Instructions

  1. Make cucumber salad: Toss cucumbers with 1 tsp sea salt (to draw out moisture); let set 30 min. Squeeze, then drain water off. Combine cucumbers, sour cream, dill, 1/2 tsp sea salt, 1 Tbsp lemon juice, and red onion in large bowl; set aside.
  2. Heat non-stick saute pan or seasoned griddle over medium-high heat. Season both sides of fillets with salt and pepper; Cook fillets 2-3 min, until they have changed color about one-quarter of way up from bottom. Turn over; Cook an additional 2-3 min, to desired doneness.
  3. Toss spring mix with olive oil, 1 Tbsp lemon juice, and salt and pepper to taste. Place fillets on greens; top with 1/3 cup of cucumber salad.

Personal Notes

* The cucumber salad should be made well in advance and sit in the fridge a few hours to let the flavors blend. It can also be made the night before.
* I like a lot of Dill in my salad and will frequently double or triple the amount.

Cooking time (duration): 45 min

Number of servings (yield): 6

Inspired By: Grilled Salmon with Cucumber Dill Salad over Field Greens
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Baked Salmon with Coconut Crust

Coconut Crusted Salmon

Recipe: Coconut Crusted Salmon

Ingredients

  • 4 (4-6 ounce) salmon fillets, skin removed
  • 1 tablespoon fresh lime juice
  • 1/2 cup panko (Japanese bread crumbs)
  • 1/4 cup flaked coconut
  • Salt and freshly ground pepper, to taste
  • Cooking spray
  • 4 lime wedges

Instructions

  1. Preheat oven to 425 degrees.
  2. Place salmon fillets baking sheet (use non-stick foil or spray with cooking spray)
  3. Brush lime juice on salmon.
  4. Combine panko, coconut, salt and pepper.
  5. Place mixture evenly on the top of each fillet and return to baking pan.
  6. Coat top of fillet with light coating of cooking spray.
  7. Bake for 12 to 15 minutes.
  8. Serve with lime wedges

Cooking time (duration): 20 min

Number of servings (yield): 4

Bourbon-Glazed Salmon

Bourbon Glazed Salmon

Recipe: Bourbon Glazed Salmon

Ingredients

  • 3 tablespoons brown sugar
  • 3 tablespoons bourbon
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon grated peeled fresh ginger
  • 1 tablespoon fresh lime juice
  • 3 garlic cloves, minced
  • 1/4 teaspoon freshly ground black pepper
  • 4 (6-ounce) skinless salmon fillets
  • Cooking spray
  • 1/4 cup thinly sliced green onions
  • 1 tablespoon sesame seeds, toasted

Instructions

  1. Combine first 7 ingredients in a large zip-top plastic bag. Add fish to bag; seal. Marinate in refrigerator 1 1/2 hours, turning occasionally.
  2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add fish and marinade to pan; cook fish 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.
  3. Place 1 fillet on each of 4 plates; drizzle each serving with about 2 teaspoons sauce. Sprinkle each serving with 1 tablespoon green onions and 3/4 teaspoon sesame seeds.

Personal Notes

If you are in a rush, you can decrease the marinade time to 15 minutes, but longer is better.

The marinate is slightly on the sweet side. Next time, I am going to decrease the brown sugar by half.

You’ll probably have left ofter ginger root. Make Candied Ginger out of it.

Number of servings (yield): 4

Inspired By: Bourbon-Glazed Salmon
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