Category Archives: Fish and Seafood

Broiled Mahi Mahi with Orange Marmalade Glaze – No toast here

Broiled Mahi Mahi with Orange Marmalade Glaze with Grilled Pineapple BBQ Shrimp Kebobs over rice.

Orange Marmalade isn’t just for toast! In fact, next time you are at the grocery store, pick up a jar and you have an amazing base for many different sauces. Sweet and tangy, marmalade can be used for glazing ham, chicken, pork loin, and in this case, fish.

I used Mahi Mahi as It was a great price at my grocery store, but this would be great on salmon, tuna or cod. Simple to make, but so delicious and healthy. Make it a real “surf and surf” by making Pineapple BBQ Shrimp Kebobs. Serve fish and shrimp over rice and add some steamed vegetables for a meal you can feel good about serving to your family.

Recipe yields 4 4oz servings

Ingredients:

4 4oz filets of firm fish, thawed if bought frozen (Mahi Mahi, Tuna, Steelhead, or Cod)

Ingredients for glaze:
1/2 cup Orange Marmalade
4 TBS Soy sauce
3 TBS Rice Wine Vinegar
1 TBS red pepper flakes (omit if serving to young children)

Prepare glaze by combining ingredients into a small sauce pan, whisk until well mixed. Bring to a gentle boil, stirring often so not to burn. When mixture thickens, remove from stove and prepare fish for broiling.

Preheat broiler. Cover sheet pan with foil and spray with cooking spray. Coat fish generously with Marmalade glaze and place in oven 6-8 inches from heat source. Broil 5-7 minutes (depending on thickness of fish) watch carefully so not to burn. Fish is done when it flakes easily. Do not overcook fish. Serve over rice with a steamed vegetable.

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Coconut Curry Halibut with Mango Chutney

Coconut Curry Halibut, Mango Chutney and Pineapple Stir Fry

Got your attention! This dish sure got mine! It all started with a conversation with my mom as she was considering adding coconut to her fish that evening. At first, I dismissed her idea, then I realized if Coconut shrimp was so good, why not use it to make a delicious fish dish? Why not indeed!

As the idea’s formed, I began my research on the web, looking at hundreds of recipes. I alternated between my cupboards to see what ingredients I already had and taking notes in my book. A few hours later, I had a plan for an exciting dinner and a grocery list.

I’ve never made chutney before, and not even sure if I’ve ever tried it. However, a spicy and sweet Mango Chutney to compliment the Coconut Curry Halibut was beginning to make sense. I made the chutney first as it takes at least 30 minutes to cook down, and I knew the fish would be a quick cook. I made Pineapple Stir Fry to complete this healthy and exotic meal that was pleasing to the eye and the taste buds.

Recipe yields approximately 3 cups cooked

Ingredients for Chutney
1 TBS EVOO (or other mild oil)
2 TBS fresh ginger diced
1 jalapeno seeded, pith removed and diced
1 medium red onion chopped (about 1 cup)
2 ripe but still firm Mangos, peeled and roughly chopped (about 2 cups total)
1/2 cup of Apple Cider Vinegar
1/2 cup each of Orange juice and pineapple juice equaling 1 cup (or just orange or pineapple to total 1 cup liquid)
2 TBS Curry powder
1/2 cup brown sugar
Pinch of sea salt

In a medium sauce pan, heat EVOO on med high heat. Add ginger stirring frequently to flavor the oil. After about 1 minute, add jalapeno and saute 1 minute more. Add onion and sweat until it becomes tender. Add Mangos. In a small bowl, combine Apple Cider Vinegar, 1 cup of juice, sugar, salt and curry powder. Add to Mango mixture, bring to a low boil for about 30-45 minutes stirring frequently. When mixture begins to thicken, mash with a potato masher a few times still leaving chutney chunky. Set aside and keep warm until ready to serve with Coconut Curry fish.

Ingredients for fish:
4 Halibut filets or other fish of choice (about 4-5 oz each)
1 1/2 cup shredded coconut
1 1/2 cup flour
2 TBS Curry powder
1 TBS ground ginger
1 tsp each fresh ground salt and pepper
2 egg whites plus a splash of water mixed

Preheat oven to 350. Rinse and dry fish. Set up your coating station, 2 plates and 1 shallow bowl. On one plate combine flour, Curry, Ginger salt and pepper. In the shallow bowl, mix 2 egg whites and enough water to thin eggs a little. On the 2nd plate, place the coconut. First coat fillet with flour mixture, then egg mixture, and finally pressing gently both sides with the coconut. Repeat with remaining fillets. Place coated fillets on a baking sheet and bake about 17 minutes or until fish is opaque and flakes easily. Serve with Mango Chutney.

Fishwich with Lemon Caper Sauce – Not your Typical Catch of the Day

4 fillets of Sea Star Cod (or other mild whitefish) about 4 oz each
2 TBS Seafood seasoning (such as Old Bay)
1 cup flour
1 1/2 cup Panco Bread Crumbs (japanese bread crumbs)
3 eggs
splash milk (to thin out egg mixture)
EVOO (such as Mezzetta)
Arugula (about 2 cups loosely packed)
4 kaiser buns or buns of your choice
Roasted Sweet Red Peppers from a jar, enough to top 4 sandwiches (Mezzetta is the brand I used)

Sauce
1 cup mayonnaise
1/2 cup sour cream
3 TBS Non-Pareil Capers (such as Mezzetta brand) lightly chopped
Zest and Juice of 1 lemon
1 1/2 TBS fresh Dill (use dried if fresh is not available)
Salt and Pepper to taste

Combine all ingredients for sauce in a small bowl, cover and chill while preparing fish.

Set up your dredging station. 1 shallow bowl with beaten eggs and milk, one bowl or plate with just flour, and one with just Panco bread crumbs. Rinse and pat dry with paper towel the 4 fish fillets. Sprinkle with Seafood seasoning on both sides and lightly coat with flour. Shake off excess. Quickly dredge in egg mixture then in the Panco bread crumbs, set aside on a plate and repeat until all of the fillets are coated.

Heat enough EVOO in a large heavy frying pan to fry fish (about 1 cup depending size of pan). When oil is hot, test by tossing a pinch of flour in oil, if it sizzles, it’s ready. Carefully place fish in pan and fry until it is a golden brown, turn and finish the other side (about 3-4 minutes each side depending on how thick your fish is). When fish is cooked, remove from pan and transfer to a paper towel lined plate. Meanwhile, begin assembling your sandwiches. Spread a layer of Lemon Caper Sauce on both the top and bottom buns, place a layer of arugula on the bottom buns, then fish, then a layer of Roasted Sweet Red Pepper and top with the other half of bun. Viola! A fishwich full of flavor and style.

Salmon Croquettes with a Sour Cream and Cilantro Sauce

So, what do you make when the Cilantro from Ma’s Garden is fresh, you have a couple of limes and a can of Salmon? Salmon Croquettes with a Sour Cream and Cilantro Sauce of course! Tonight I wanted something quick and healthy but didn’t want the fresh cilantro to get overlooked. An inventory of my refrigerator and cupboard began my first journey at making salmon croquettes (or patties as I’ve heard them called) Using Cilantro and lime gave this dish a southwestern feel and the sour cream was a perfect compliment on this hot summer evening.

1 can salmon
2 scallions
2 cloves garlic
1/3 cup chopped fresh cilantro
2 limes (zest and juice of 1 and the other for serving)
1 cup crushed saltines
1 egg
a few dashes of hot sauce
1/2 cup fat-free sour cream
1/2 cup fat-free mayonaise
salt and pepper to taste
4 TBS olive oil for frying

To make Sour Cream and Cilantro Sauce

Finely chop 1 scallion, 1 clove of garlic, add 2 TBS chopped cilantro and a few dashes hot sauce to sour cream and Mayonaise. Salt and pepper to taste. Set aside in refrigerator while moving on to the Croquettes.

The Croquettes

I a medium mixing bowl, add the other chopped scallion, garlic clove, zest of 1 lime, juice of 1 lime, can of salmon, a few splashes of hot sauce, crackers and a beaten egg. Mix all ingredients together by hand. If mixture feels too wet, add more crackers. Shape into little patties and fry in pan with heated olive oil. Cook until golden brown and then flip. About 3-4 minutes each side. Place on paper towel to absorb any excess oil.

Serve with lime wedges and Sour Cream and Cilantro Sauce. Makes 6-8 Croquettes

Grilled Halibut Tacos with Chipotle Sauce

Halibut fillets and Chipole peppers in Adobo sauce are the stars of this flavorful and low fat and low cholesteral dish. I was inspired to make a very tasty and healthy fish recipe for my Father who has worked very hard to lose weight and lower his cholesterol. He has been very successful, but the food choices seem to be challenging and flavors can lack. I wanted to include a complete dinner including dessert that would provide variety and true satisfaction. Make these tasty tacos with smashed cauliflower, Grilled Ammareto Peaches and cream…Guaranteed to become part of your summer favorites!

Marinade for 1 pound of Halibut filets:

Juice from 1 Lime (put in microwave for about 10 seconds to maximize juice)
Zest from 1 Lime
2 Chipotle peppers in Adobe sauce, finely diced (remove seeds from peppers for less heat if desired)
1 tsp seafood seasoning (like Old Bay seasoning)
1 tsb chile powder
1/2 tsb caynene pepper
1 tsb cumin
1 tsp EVOO
2 tsb light vinegar ( I used rice wine vinegar, but white vinegar is fine)
2 TBS water

Mix marinade with a wire whisk and add to thawed Halibut in a ziploc bag, removing air. Place in refridgerator for about 1 hour.

Meanwhile, prep your other ingredients:

1/2 head of Red Cabbage, cleaned and cored. Sliced very thinly. Place in a bowl for serving with tacos

Chipotle Sauce:

1 cup of non-fat yogurt placed in a strainer lined with paper towel over a medium bowl for 20 minutes to remove excess moisture.
3 TBS of Adobe sauce from can of Chipotle peppers.
1 tsb of finely chopped garlic
1 TBS of finely chopped fresh or dried cilantro
1 tsp chile powder
1 tsp cayenne powder
1 tsp cumin
1 tsp sugar
Juice of 1 lime
Zest of 1/2 lime

Combine Yogurt and seasonings and place aside in fridge.

1 Package of whole wheat tortillas.
1 Avocado diced for topping (optional)
1 Diced tomato for topping (optional)

Meanwhile, Heat grill on medium-high, coating with oil or cooking spray. Grill fillets until opague and easily flaked. Remove from grill and cover with foil to keep warm. Place Whole wheat tortillas directly on grill to get grill marks and warm…place warm tortillas in a tortilla container or just cover with foil as the rest are finished. On a plate, place grilled tortilla, flaked Halibut, red cabbage and Chipotle sauce…wrap like a taco and enjoy!

Chili Lime Salmon and Mango Salsa Salad

This is an amazing recipe full of flavor and very Healthy! Make extra salsa…it only gets better the next day!

Mango Salsa:

1 ripe med-large mango peeled and diced
1/2 med red onion
1 Jalapenio seeded and diced
2-3 TBS cilantro (I use kitchen sissors to cut in small pieces)
1 Lime (put in microwave for 10 seconds for ultimate juice)
Salt to taste

Combine all ingredients and chill for at least 1 hour.

Chili Lime Salmon:

recipe make 4 – 4 oz Salmon Steaks

3 Tbs Chili powder ( I use Mexican Chili powder, but regular is fine)
1 TBS Adobe with Cumin
2 tsp EVOO
1 juice of a lime (put in microwave for 10 seconds to get more juice)
2 limes (for dressing fish and Salad)

Mix above ingredients into a past in a small bowl. Rub generously over 4 -4oz salmon steaks. In a heavy heat resistant frying pan, Coat with an Olive Oil cooking spray. Heat pan over med to med high heat. Place Salmon in pan and sear for 1 minute both sides to create a crust. finish in a 400 degree oven for about 10 minutes.

Place Salmon on a bed of Baby Greens, top with Mango Salsa and dress with half a lime.