Category — Fish & Seafood

This fish recipe is easy and tasty. I recommend serving with greens such as sauteed spinach or steamed broccoli. We saved 2 of our packets of fish and half of our sauce for the next night, and both reheated well.

Serves: 4

Ingredients:

• 2 Tbsp. unsalted butter
• 4 limes
• 1 salmon fillet, 1.25 lb, or 4 equally-sized fillets, approx. 1/3 lb each
• 1 tsp. canola oil (if needed)
• Sea salt
• Freshly ground pepper
• 4 tsp. fresh ginger, peeled and minced
• 1 large shallot, finely minced
• 2 Tbsp. sake
• 1 Tbsp. Worcestershire sauce

Directions:

1. Slice the butter into 8 equal pieces and put back into the refrigerator.
2. Use a vegetable peeler or very sharp knife to peel 4 strips of zest (approx. 2″ x .5″) from one of the limes (use two if needed). Cut the zest lengthwise as narrow as possible to make julienne and set it aside.
3. Squeeze the juice from the zested lime and from 1 of the other limes. Desired yield is 1/4 cup of fresh lime juice.
4. Cut another lime into 8 thin slices, and cut the fourth lengthwise into 8 wedges.
5. Preheat the oven to 400 degrees and place a small pitcher on the back of the stove so that the warming oven warms the pitcher. This will be used for your sauce later.
6. Remove the skin from the salmon fillet and cut it into 4 equal pieces. Measure the pieces at the thickest part so that you know how long to bake them.
7. Cut 4 large rectangles of parchment paper. If the paper does not have a nonstick coating, lightly brush one side of each with about 1/4 tsp. canola oil.
8. Lay a piece of salmon in the center of each piece of parchment paper. Sprinkle each piece of fish with 1/2 tsp. of sea salt and pepper, then with 1 teaspoon of the ginger.
9. Place the julienned lime zest onto each piece of fish and place 2 round slices of lime on each piece.
10. Wrap each piece of fish in the paper: bring together the long ends and folder them over, then fold in the sides. Fold ends over as needed to keep it “sealed.” Place the packets on a baking sheet.
11. Bake the fish for slightly less than 10 minutes for each inch of thickness. It should bake until it is barely translucent at the thickest part.
12. Remove baking sheet from oven and let rest for a few minutes, as the fish will continue to cook out of the oven.
13. While the fish cooks, combine the shallot, lime juice, sake, and Worcestershire sauce in a small saucepan over medium-high heat. Bring to a boil and boil about 5 minutes, until it is reduced to about 70% of its original volume.
14. Remove from heat and whisk in the butter 1 piece at a time. Wait until each piece is totally absorbed into the sauce before you add the next piece. Pour the sauce into the warm pitcher.
15. When sauce is done, place the packets of fish onto individual plates and garnish each with 2 lime wedges. Diners can then open their packets, remove the lime slices, and spoon sauce and/or squeeze additional lime juice over their fish.

Source: Williams-Sonoma Essentials of Healthful Cooking Cookbook

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I made this yesterday for dinner guests and it was a hit! I made 5 with scallops and one with shrimp instead to accommodate an allergy, and may try it with shrimp again whenever I can’t find a good sale on scallops. I forgot to take a photo but it made a very pretty appetizer served in martini glasses!

This combo of low-calorie seafood and antioxidant-rich tomatoes, onions, avocado and cilantro looks and tastes great.

Serves: 6

Ingredients:

• 1 pound dry-pack scallops (16 to 20 count)
• 1 cup chopped tomato
• 1 cup sliced green onions
• 1 avocado, cubed
• 1 cup chopped cilantro
• 6 Tbs. fresh lime juice (2 limes)
• 1 Tb. olive oil
• 1/2 tsp. hot pepper flakes, or to taste
• 1/4 tsp. salt, or to taste

Directions:

1. In a small pan, bring 4 cups of water to a boil. Add scallops, reduce heat and simmer 1 1/2 minutes — do not overcook.
2. Drain and refrigerate for 2 hours. Cut into small (1-inch) pieces.
3. Combine all ingredients. Serve in cocktail glasses.

Source: Cameron Rupprecht

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Another yummy quinoa recipe! I found this one using the Whole Foods app on my iphone. The quinoa, shrimp, and cashews in this recipe give it protein while the inclusion of asparagus means we get our glorious green in there!

Serves: 4
An unfried “fried” rice of sorts, made with golden quinoa and tender asparagus. The shrimp provide bounce to your bite. Try adding 1/2 pound diced firm tofu for even more protein and texture. From The Whole Foods Market Cookbook.

Ingredients:

• 1 tablespoon olive oil
• 2 cloves garlic, finely chopped
• 1/2 medium red onion, finely chopped
• 1/2 cup sun-dried tomatoes, not reconstituted, julienned
• 1/2 cup vegetable broth or water
• 1/2 cup white wine
• 2 tablespoons lemon juice
• 1 tablespoon grated lemon zest
• Salt and pepper to taste
• 1/2 cup uncooked quinoa, rinsed
• 1/2 pound medium shrimp, peeled and deveined
• 1/2 pound asparagus, trimmed and cut into 1-inch pieces
• 1/4 cup fresh or frozen green peas
• 1/2 cup roasted cashew pieces
• 6 green onions, finely chopped
• 1/4 cup finely chopped parsley

Directions:
In a medium pot, heat oil over medium heat. Add garlic and onions and cook for 3 minutes. Add sun-dried tomatoes and continue to cook for 1 more minute. Add broth, wine, lemon juice, lemon zest, salt and pepper and bring to a boil. Stir in quinoa and simmer on low heat, covered, for about 20 minutes, or until quinoa is almost tender.

Arrange shrimp on top of quinoa in pot and simmer for 3 minutes. Add asparagus and peas on top of the shrimp and simmer for 3 more minutes. Top with cashews, green onions and parsley and season with salt and pepper.

Source: Whole Foods

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I am not usually a fan of salads with fruit in them, but I enjoyed this! I cut the recipe in half for the most part, but had trouble judging the greens so we ended up with pretty big salads, which was ok by us! I also omitted the raisins, broiled the fish instead of grilling it, and reduced my serving of fish because 6 oz. is a lot for me.

Prep Time: 30 minutes
Cook Time: 12 minutes
Serves: 4

Dressing:

• 1/3 cup organic extra virgin olive or macadamia nut oil
• 1/4 cup balsamic vinegar
• 1 Tablespoon Dijon-style mustard
• 1 clove garlic, pressed

Salad:

• 1 large apple, cored and chopped
• 1 ripe avocado, peeled and chopped
• 1 Tbsp. lemon juice
• 1 package (10 oz.) prepared salad greens—I used baby spinach and arugula
• 1 navel orange, peeled, seeded, and chopped
• 1/4 medium red onion, sliced very thin
• 1/3 cup slivered organic almonds
• 1/3 cup raisins
• 4 (6 oz. each) wild salmon fillets—serving pictured only has about 4 oz. fish on it
• 2 teaspoons organic extra virgin olive or macadamia nut oil
• Sea salt
• Organic black pepper

This recipe can made using a grill, a heavy nonstick skillet, or a ridged stovetop grill pan. If using a charcoal grill, start the coals before proceeding. Note: I broiled our salmon in the oven for about 7 minutes, with just a little bit of fresh lemon juice, salt, and pepper on each piece.
Directions:

1. Mix dressing ingredients in small bowl; set aside. Place chopped apple and avocado in a large salad bowl. Drizzle with lemon juice. Add salad greens, orange, onion, almonds, and raisins; mix.
2. Rinse salmon under cold water; pat dry with paper towel. Heat a heavy nonstick skillet or oiled, ridged stovetop grill pan over medium-high heat. Brush both sides of salmon with oil. Place salmon on oiled grill grate OR in heated skillet and cook, uncovered, 3 to 4 minutes. (Shake pan occasionally to keep fish from sticking.)
3. Turn salmon over and season with salt and pepper. (If using a pan, cover it tightly and reduce heat to medium.) Cook salmon an additional 3 to 4 minutes, until fish is opaque throughout.
4. Divide salad among four plates; place salmon portion on top of each. Drizzle with vinaigrette dressing.

Source: Cameron Rupprecht

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After we had the Green Lentil Soup, my husband wanted to try more foods with lentils so we found this in the Williams-Sonoma Essentials of Healthful Cooking Cookbook. However, I made a ton of substitutions, so my changes are in italics. It turned out good, although not quite like a “stew” (which I learned is the definition of “ragout”). I broiled the salmon, served it over the Green Lentil Ragout, and served roasted asparagus and grape tomatoes on the side. I’ve omitted the directions for cooking the salmon from the cookbook–I just broiled ours in the oven for about 8 minutes and then served over the ragout.
Ingredients:

• 1 cup French Lentils (the tiny, round dark green ones)—I used regular green lentils, which are a little bigger and lighter
• 2 cups homemade chicken stock or reduced-sodium, fat-free chicken broth
• 1/4 cup finely chopped shallot—I used yellow onion
• 1 small carrot, peeled and finely chopped—I did not peel ours (just scrubbed!) since Cameron taught me the peel is very nutrient-dense and it’s a waste not to eat it
• 1 boiling potato, peeled and cut into scant 1/2-inch cubes—didn’t have any potatoes, so I used mushrooms!
• kosher salt and freshly ground pepper
• 1 salmon fillet, 1-1 1/4 lb, skin removed and cut into 4 pieces—we had about 7 oz, cut into a 4 oz piece and a 3 oz piece

Directions:

1. Pick over the lentils, discarding any misshapen lentils or grit. Rinse the lentils, place them in a saucepan, and add 3 cups water.
2. Bring to a boil over medium-high heat, reduce the heat to medium-low, cover, and cook until the lentils are tender but not soft, 45-50 minutes. Drain and set aside.
3. In a saucepan over high heat, bring the stock/broth up to a boil. Continue to boil it until is reduced to 1 1/3 cups. Remove from heat.
4. In a nonstick frying pan over medium-high heat, warm 1/2 cup of the concentrated stock (the result of the boiling down) until it bubble, 1-2 minutes. Mix in the shallot (onion), carrot, and potato (mushrooms) and cook, stirring occasionally, until the liquid has almost evaporated, 3-4 minutes.
5. Pour in the remaining stock and add the cooked lentils. Simmer over medium heat until the potato is tender, but not soft, 8-10 minutes. Stir in 1/4 teaspoon salt and pepper to taste. Remove from heat; keep hot.
6. (Skipping how to cook fish)
7. Divide the lentil mixture, with some of the liquid in the pan (I didn’t really have any liquid left! Oops!) among warmed wide, shallow bowls or dinner plate s with a deep center. Place a piece of the salmon on top of each mound of lentils. Serve at once.

Source: Williams-Sonoma Essentials of Healthful Cooking Cookbook

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We made this using only half as much salmon (to serve 2!) but made all the sauce, so our plates were covered…which was ok, because it was delicious! We had this with “Herbed Mashed Non-Taters” and sauteed kale.

Scientific research continues to discover the importance of vitamin D and omega-3 fatty acids for optimal health. Salmon is one of the best food sources for both of these hard-to-find essential nutrients. One serving of this recipe provides 123% of your daily value for vitamin D and 102% DV for omega-3s.

Prep and Cook Time: 15 minutes
Serves: 4

Ingredients:

• 1½ lbs salmon filet cut into 4 pieces, skin and bones removed
• 1 Tbsp. fresh lemon juice

Dill Sauce:

• 2 medium garlic cloves, pressed
• 1 Tbsp. Dijon mustard
• 2 Tbsp. fresh lemon juice
• ¼ cup low sodium chicken broth
• 1 tsp. raw honey
• 1 tsp. chopped fresh dill
• salt and white pepper to taste

Directions:

1. Preheat broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source.
2. Press garlic and let it sit for at least 5 minutes to bring out its health-promoting properties.
3. Prepare the rest of the ingredients for the sauce.
4. Rub salmon with 1 Tbsp. fresh lemon juice, salt and pepper. (You can Quick Broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.)
5. Using a hot pad, pull pan away from heat and place salmon on hot pan. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, usually in about 7 minutes (7 minutes per inch of thickness). Test with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.
6. Add garlic to a stainless steel skillet and stir for half a minute. Add mustard, and whisk in 2 Tbsp. lemon juice, broth, honey, salt and pepper. Cook on high heat for a minute to reduce slightly and add dill. Pour over salmon and serve.

Source: Cameron Rupprecht

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Serves: 2

Ingredients:

• 8 oz wild salmon fillet
• 2 tsp. + 1 Tbsp. lemon juice
• 1 Tbsp. extra-virgin olive oil
• 1 clove garlic, pressed
• 1 tsp. yellow/dijon mustard
• 1/2 tsp tamari (wheat-free soy sauce)
• 2 Tbsp. cilantro
• 2 Tbsp. grated ginger
• sea salt and pepper to taste

Directions:

1. To Quick-Broil salmon, preheat broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source.
2. Rub salmon with 2 tsp fresh lemon juice, salt and pepper. (You can Quick-Broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.)
3. Using a hot pad, pull pan away from heat and place salmon on hot pan, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, usually in 7 minutes depending on thickness.
4. While salmon is cooking, prepare and mix together the olive oil, garlic, mustard, tamari, cilantro, and ginger.
   
5. Test fish with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.
6. Top the salmon with 1 Tbsp. lemon juice and the mixture of remaining ingredients, and serve.

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This recipe is one I found in our Williams-Sonoma Essentials of Healthful Cooking Cookbook, but I made a few changes, like adding the shrimp and using the brown rice pasta instead of traditional pasta. It turned out well, although arugula’s distinctive taste is still growing on us, and my husband wants me to try it with spinach instead next time.

Ingredients

• Salt
• 3/4 lb (75 g) brown rice fusilli (cavatappi or ziti would work well too)
• 5 oz. small cooked & peeled shrimp
• 2 cups loosely packed arugula leaves
• 1 Tbsp extra-virgin olive oil
• 2 cups (12 oz/375 g) organic cherry tomatoes
• 1 clove garlic, chopped
• 1/4 cup (1 oz /30 g) crumbled fresh goat cheese
• Freshly ground pepper

Directions

1. Bring a large pot 3/4 full of water to a boil. Add 2 Tbsp salt and your pasta and cook according to package directions, until al dente.
2. While water is boiling or while pasta cooks, heat your shrimp briefly in a large skillet with a little bit of olive oil, then set aside. (If shrimp were frozen, thaw in advance or follow package instructions for quick thawing, then heat in skillet)
3. When the pasta is almost done, warm 1 Tbsp olive oil in a large frying pan over medium-high heat.
4. Drain the pasta and reserve about 1/4 cup of cooking water. Place the pasta in a warmed serving bowl, mix the shrimp and the arugula in, and keep warm.
5. Add the tomatoes to the frying pan and, holding the pan handle, roll the tomatoes around by jerking the pan toward you, then pushing it away. While they cook, add the garlic. Keep the tomatoes moving until their skins crack, about 1-3 minutes.
6. Remove from heat and sprinkle with 1/4 teaspoon salt. Spoon the tomatoes over the pasta.
7. Dollop the goat cheese, 1 tbsp at a time, on top of the tomatoes. Using a large fork and spoon, toss to combine. Add 1 or 2 Tbsp (or more if needed) of the cooking water if pasta seems dry. The cheese will melt, creating a creamy sauce.
8. Season with pepper and serve.

Source: Williams-Sonoma Essentials of Healthful Cooking Cookbook, with some modifications

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Seared Albacore Tuna Steaks with Plum Tomato Salsa, served with Roasted Asparagus with Walnuts and Feta

Seared tuna steaks are delicious when served with this plum tomato salsa on top.

Serves: 4

Ingredients:

• 2 tuna steaks, cut 3/4 inch thick
• 2 Tbsp. balsamic vinegar
• 1/2 clove garlic, minced
• 2 Tbsp. olive oil
• 1 Tbsp. orange marmalade
• 1 plum tomato, diced
• 1/4 sweet onion, diced

Directions:

Salsa:

1. Heat 1 Tbsp. oil in skillet over medium-high heat.
2. Add onion and garlic and cook 1 minute.
3. Add tomatoes.
4. Stir in marmalade and vinegar.
5. Set salsa aside, rinse skillet or use different pan for fish.

Tuna:

1. Heat 1 Tbsp oil in skillet over medium-high heat.
2. Add tuna steaks, shake the pan a couple of times so that tuna does not stick.
3. Sear steaks for approx. 2 minutes on first side, then flip.
4. Sear for an additional 2 minutes.
5. This will cook 1/4″ of tuna on each side and leave the rest rare. If you like your tuna more cooked through, cover the pan, turn down the heat to medium and cook flipping the steaks half way until desired doneness.
6. Remove from heat, serve immediately. Serve tuna with salsa on top.

This meal pictured served with Roasted Asparagus with Walnuts and Feta.

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