Category Archives: Wok

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.

Pineapple Stir Fry

Pineapple, jalapeno, cashews and currants make for an exciting Vegan meal or side dish. I served this when I was looking for something to compliment my Coconut Curry Halibut and Mango Chutney, what a compliment it was! This recipe is amazingly healthy, low in fat and cholesterol, full of sweet and savory flavors with a touch of heat from the jalapeno. There are quite a few Pineapple Stir Fry recipes out there, this is my own combination of flavors that work perfectly with the Coconut Curry Talibut and Mango Chutney, or simply by itself – I can attest to this as I am enjoying a bowl of it for breakfast while I write my blog!

Yields: About 5-6 cups, serving portions vary if using as a side dish or a meal. Leftovers reheat extremely well and are fantastic for lunch (or breakfast) the next day.

Ingredients
4 Cups cooked Jasmine rice (preferably made 2-3 days ahead of time, but see note at end for a tip if making the rice that day.
1 TBS high heat cooking oil (I used vegetable oil)
1 jalapeno seeded, pith removed and finely diced (optional, omit if you do not want the heat)
1 cup red sweet pepper cut into 1/2 inch pieces
2-3 green onions sliced on the bias, reserving the tender green ends to add at the end of dish.
1 cup frozen peas (thawed)
1 large carrot shredded
1 can (about 20 oz) pineapple tidbits drained, reserving juice
1 cup cashews (unsalted or I did use ones with sea salt with great results)
1/2 cup currants (or raisins)
Sauce:
2 TBS low sodium Soy Sauce
3 TBS reserved pineapple juice
1 1/2 tsp curry powder

Gather all ingredients and have ready to add to wok, as cooking time is very quick. In a small bowl, mix soy sauce, pineapple juice and curry powder, set aside.

Heat wok and oil until very hot. Add jalapeno fry for about 30 seconds while constantly stirring careful not to burn. Add sweet red peppers and fry for another 30 seconds to 1 minute, add scallions (the white part) peas and carrots. After a minute, begin to add pineapple, cashews and currants. Keep mixture moving until hot. Add rice and fry for about 3-4 minutes. Add sauce, mix, remove from heat toss in the green ends of the onions and serve.

Tip: If you do not have leftover rice to use that has been refrigerated for 2-3 days, make rice as directed and spread on a large baking sheet and place in freezer. This will help it to cool and remove some of the moisture. I find that after 15 minutes or so, I will mix the rice around and break it up with my hands and return to freezer for another 15 minutes. Remove before beginning to make recipe and allow to reach room temperature. I’ve used this method a few times now and it works well.

Easy Vegtable Fried Rice

Not too long ago, I found an electric wok, hardly ever used and great quality at my local 2nd hand store. The price was a steal for the brand and condition. I did not want to become like my wok’s previous owner and neglect to appreciate it’s culinary genius. As I already had some beautiful red, green and yellow sweet peppers cut up in the refrigerator and carrot sticks from lasts nights vegetable tray, I was focused on making sure they would be the star in tonight’s dinner as produce like this should not be forgotten and let to turn into a science project. I had planned to use leftover chicken I had also grilled for last nights dinner (made extra, or so I thought), but my boys had already used it to make more Balsamic Chicken Wraps. So vegetarian we go! No disappointment to me, or my boys.

I had to do some research online, as using a wok of any sort is very new to me. I learned quickly that one must have all of their ingredients ready to add as the cooking process happens quickly. I also learned that fried rice is best with leftover rice about 2-3 days old. Shucks…I hadn’t planned for that! Luckily, I found a site that gave a tip if you didn’t have leftover rice and were making it fresh. After rice is cooked, spread on a large cookie sheet and put into freezer for about 30 minutes. It not only cools the rice, but helps it dry out. I have found out that the dryer you rice is the better for this dish. I did, however, find that after 15 minutes, I mixed and re-spread the rice as the corners were freezing and the middle still hadn’t lost its moisture.

So, rice is working, giving me plenty of time to re-consult the internet and to prep my veggies. On 1 plate I have sliced red, yellow and green sweet peppers. This was easy as they were already sliced and cleaned, I just made the slices a bit thinner and shorter for the recipe. I julienned the already made carrot sticks. Then, I happened to have a fresh pint of mushrooms, I removed 2 big ones, wiped clean with a damp paper towel and sliced about 1/4 inch or so. Onion was next, I have fresh red onions from Ma’s Garden that had to be involved (many recipes call for scallions, but I used what I had with no regrets). Peeled, cleaned and halved. The red onion was sliced thinly and also put on the plate of veggies.

Next, I got out a small bowl and added 2 eggs. A dash of pepper and salt was added before I mixed with a fork. This too, was set on the table next to my wok.

I pull out the bottle of soy sauce and get my wooden utensils ( one with a flat edge and one is a spoon, no recipe secret, just what I have that will not scratch the wok)

Oil….Well, I did wonder why in my research Olive Oil was not mentioned…but peanut, sesame, and vegetable oil were always mentioned. OK, I’d rather use my vegetable oil instead of my expensive alternatives. You only use a couple of TBS anyways….

Now, I check my table to be sure all the ingredients are in place. So, now, I begin to cook!

Recipe yields about 4-6 servings or 6 cups total prepared Fried Rice

Ingredients:

1/2cup each of Yellow, Green, and Red sweet pepper sliced about 2″/ 1/4″ (substitute with what is available)
1/3 cup frozen peas (set in a small bowl and let defrost a bit)
1 whole large carrot juilenned into 1 1/2 inch pieces (about 3/4 cup)
2 large white mushrooms sliced (about 1/3 cup)
4 Cups cooked and cooled rice
2 eggs lightly mixed and seasoned with salt and pepper
Soy Sauce (about 2 TBS to taste)
2-3 TBS high temperature oil (vegetable oil works fine)

Heat electric wok to highest setting, add about 1 1/2 TBS oil. When just beginning to smoke slightly, add carrots, stir and cook about 30 seconds. Add peppers, cook about a minute more stirring constantly. Add Mushrooms, cook another minute and remove vegetables to a bowl.

Add more oil if needed, pour in eggs, softly folding. Remove when done but still moist…make sure they are chopped up into small pieces.

Add remaining oil if needed, then the rice and onions. Let sit for 2 minutes or so, breaking up any clumps. Toss and keep frying to get rice a bit crispy. This may take 6-8 minutes with occasional tossing. Add bowl of vegetables and eggs. Add Soy sauce around the pan, about 2 TBS. Toss until all is hot, remove to serving dish and serve immediately. Leftovers are wonderful for lunch the next day.