08-31-10
Halibut with Zucchini Salsa Verde
Makes 6 Servings
Ingredients:
10 ounces zucchini (about 2 medium), trimmed, chopped
1/2 cup chopped fresh cilantro plus leaves for garnish
1/3 cup chopped white onion
5 tablespoons fresh lime juice
2 1/2 tablespoons chopped seeded jalapeño chiles
1 1/4 teaspoons finely grated lime peel
2 1/4 teaspoons coarse kosher salt, divided
Nonstick vegetable oil spray
1 1/4 teaspoons freshly ground black pepper
1 1/4 teaspoons ground coriander
6 6-ounce skinless halibut fillets or cod fillets
Directions:
Combine zucchini, chopped cilantro, and next 4 ingredients in blender. Add 1 1/4 teaspoons coarse salt. Puree until salsa is smooth. DO AHEAD Can be made 2 hours ahead. Transfer to small bowl. Cover; chill.
Preheat broiler. Line broiler pan with foil; coat foil with nonstick spray. Combine 1 1/4 teaspoons pepper, coriander, and remaining 1 teaspoon coarse salt in small bowl; stir to blend. Pat fish dry. Sprinkle fish on all sides with seasoning mixture.
Arrange fish on prepared pan. Broil until just opaque in center, 3 to 4 minutes per side, depending on thickness.
Transfer fish to plates. Spoon some salsa over. Garnish with cilantro leaves. Serve with remaining salsa.
NUTRITION INFORMATION: Per serving: 361 calories; 25.5 g fat; 1 g fiber; 3 g carbohydrates; 27 g protein
08-31-10
Grilled Salmon with Quick Blueberry Pan Sauce
Makes 4 Servings
Ingredients:
1 tablespoon olive oil plus additional for brushing
3/4 cup sliced shallots
1 garlic clove, thinly sliced
1/4 teaspoon coarse kosher salt plus additional for seasoning
1/4 teaspoon chopped fresh thyme plus additional for seasoning
1/8 teaspoon ground allspice plus additional for seasoning
1 cup fresh blueberries
1/4 cup water
1 tablespoon balsamic vinegar
4 7-ounce salmon steaks or fillets with skin (each about 3/4 inch thick)
3 tablespoons thinly sliced fresh mint, divided
Directions:
Heat 1 tablespoon oil in large skillet over medium heat. Add shallots; sauté until softened, about 5 minutes. Add garlic, 1/4 teaspoon coarse salt, 1/4 teaspoon thyme, and 1/8 teaspoon allspice. Stir until fragrant, about 30 seconds. Add blueberries, 1/4 cup water, and vinegar. Stir to blend. Mash berries with potato masher or back of fork and cook until sauce thickens, stirring often, 3 to 4 minutes. Season with freshly ground black pepper. Remove from heat. DO AHEAD Can be made 2 hours ahead. Let stand at room temperature. Rewarm before using.
Brush grill rack with oil. Prepare barbecue (medium-high heat). Brush salmon on both sides with oil; sprinkle with coarse salt, thyme, allspice, and black pepper.
Grill salmon until just opaque in center, 4 to 5 minutes per side. Transfer to plates. Stir 2 tablespoons sliced mint into warm blueberry sauce. Spoon sauce over salmon and sprinkle with remaining 1 tablespoon mint. Serve immediately.
NUTRITION INFORMATION: Per serving: 400 calories; 18 g fat; 1 g fiber; 10 g carbohydrates; 46 g protein
08-10-10
Ginger Glazed Mahi Mahi
As seen on the following webpage: http://allrecipes.com/Recipe/Ginger-Glazed-Mahi-Mahi/Detail.aspx?ms=1&prop25=42162436&prop26=DailyDish&prop27=2010-08-10&prop28=DailyRecipe&prop29=FullRecipe&me=1
Makes 4 Servings
Ingredients:
3 tablespoons honey
3 tablespoons soy sauce
3 tablespoons balsamic vinegar
1 teaspoon grated fresh ginger root
1 clove garlic, crushed or to taste
2 teaspoons olive oil
4 (6 ounce) mahi mahi fillets
salt and pepper to taste
1 tablespoon vegetable oil
Directions:
1. In a shallow glass dish, stir together the honey, soy sauce, balsamic vinegar, ginger, garlic and olive oil. Season fish fillets with salt and pepper, and place them into the dish. If the fillets have skin on them, place them skin side down. Cover, and refrigerate for 20 minutes to marinate.
2. Heat vegetable oil in a large skillet over medium-high heat. Remove fish from the dish, and reserve marinade. Fry fish for 4 to 6 minutes on each side, turning only once, until fish flakes easily with a fork. Remove fillets to a serving platter and keep warm.
3. Pour reserved marinade into the skillet, and heat over medium heat until the mixture reduces to a glaze consistently. Spoon glaze over fish, and serve immediately.
NUTRITION INFORMATION: Per serving: 259 calories; 7 g fat; 0 g fiber; 16 g carbohydrates; 32.4 g protein
07-27-10
Swordfish Zucchini Kebabs
Makes 4 Servings
Ingredients:
Directions:
- Soak eight 10-inch wooden skewers in water for 30 minutes. Meanwhile, combine the swordfish and ginger beer in a medium bowl and refrigerate for 30 minutes.
- Preheat a grill to medium. Thread the fish, nectarine and zucchini onto the skewers. Brush with olive oil and season with salt and pepper. Grill, covered, turning once, until grill marks appear and the fish is cooked through, about 4 minutes.
07-27-10
Fish Tacos with Summer Salsa
Makes 4 Servings
Ingredients:
Directions:
- Preheat the oven to 225°. Place the fish in a medium bowl and drizzle with half of the lime juice. Cover and refrigerate for 15 minutes.
- Using your hands, squeeze the juice and flesh from the tomatillos, 1 at a time, into a medium bowl; discard the skins. Mash the tomatillos with a fork. Add the zucchini, the remaining lime juice, the cilantro and 2 teaspoons of the salt and toss.
- Spread the tortillas on 2 baking sheets and warm in the oven for about 10 minutes.
- In a small bowl, combine the chili powder, cayenne pepper and 1/2 teaspoon of the salt. Remove the fish from the lime juice, pat dry and cover with the spice rub. Heat the olive oil in a large nonstick skillet over medium heat and cook the fish, about 4 minutes on each side. Break the fish into bite-size pieces and season to taste with salt. Arrange the fish in the tortillas with some of the salsa and avocado slices.
07-13-10
Halibut with Zesty Peach Salsa
As seen on the following webpage: http://allrecipes.com/Recipe/Halibut-with-Zesty-Peach-Salsa/Detail.aspx?ms=1&prop25=40498413&prop26=RecipeNotes&prop27=2010-07-13&prop28=FoodTidbit&prop29=RecipeLink_2&me=1
Makes 4 Servings
Ingredients:
1/3 cup orange juice
2 tablespoons canola oil
2 tablespoons lime juice
1 tablespoon brown sugar
2 teaspoons grated lime peel
1 garlic clove, minced
1/2 teaspoon salt
4 (6 ounce) halibut steaks
SALSA:
2 cups chopped fresh or frozen peaches
1/4 cup chopped sweet red pepper
1/4 cup chopped red onion
1 jalapeno pepper, seeded and chopped*
2 tablespoons orange juice
1 tablespoon minced fresh cilantro
2 teaspoons lime juice
1/4 teaspoon salt
Directions:
1. In a bowl, combine the first seven ingredients; mix well. Remove 1/4 cup for basting; cover and refrigerate. Pour remaining marinade into a large resealable plastic bag; add the halibut. Seal bag and turn to coat; refrigerate for 2 hours. In a bowl, combine salsa ingredients; cover and refrigerate until serving.
2. If grilling the fish, coat grill rack with nonstick cooking spray before starting the grill. Drain and discard marinade from fish. Grill, uncovered, over medium heat or broil 4-6 in. from the heat for 4-6 minutes on each side or until fish flakes easily with a fork, basting occasionally with reserved marinade. Serve with peach salsa.
NUTRITION INFORMATION: Per serving (1 halibut, 1/2 cup salsa): 269 calories; 6 g fat; 2 g fiber; 13 g carbohydrates; 36 g protein
07-13-10
Grilled Fish-and-Slaw Tacos
Makes 4 Servings
Ingredients:
Directions:
Preheat a grill to medium. Brush the tilapia and onion with 1 tablespoon oil. Add the onion to the grill and cook, covered, until tender and grill marks appear, about 5 minutes. Coarsely chop the onion and transfer to a medium bowl. Add the shredded cabbage, carrot, lime juice, sugar and remaining 1 tablespoon oil; season with salt and toss well.Season the tilapia with salt, arrange on the grill, cover and cook until opaque, about 5 minutes. Flake the fish and toss with the cabbage mixture. Divide the slaw among the 4 whole cabbage leaves; top with the salsa verde.
06-25-10
Soft Mahi Mahi Tacos with Ginger-Lime Dressing
As seen on the following webpage: http://allrecipes.com/Recipe/Soft-Mahi-Mahi-Tacos-with-Ginger-Lime-Dressing/Detail.aspx?ms=1&prop25=39459090&prop26=DailyDish&prop27=2010-06-25&prop28=DailyRecipe&prop29=FullRecipe&me=1
Makes 6 Servings
Ingredients:
1 tablespoon olive oil
salt and pepper to taste
6 (3 ounce) fillets mahi mahi fillets
1/3 cup sour cream
1 tablespoon lime juice
1 teaspoon minced fresh ginger root
1/4 teaspoon ground cumin
1 dash cayenne pepper
1 large mango – peeled, seeded and diced
1 cup diced fresh pineapple
1 avocado – peeled, pitted and diced
1 jalapeno pepper, minced
6 (6 inch) flour tortillas, warmed
1 cup chopped fresh cilantro
Directions:
Heat the olive oil in a large skillet over medium-high heat. Season the mahi-mahi with salt and pepper. Cook the fillets in the hot oil until the fish is golden brown on each side, and no longer translucent in the center, about 3 minutes per side.
Meanwhile, whisk together the sour cream, lime juice, ginger, cumin, cayenne pepper, salt and pepper to taste; set aside. Gently combine the mango, pineapple, avocado, and jalapeno in a bowl.
To assemble, place a cooked mahi-mahi fillet into the center of a warmed tortilla. Place a scoop of the mango salsa onto the fish, then drizzle with the sour cream sauce, and finish with a generous pinch of chopped cilantro.
NUTRITION INFORMATION: Per serving: 310 calories; 13 g fat; 4.5 g fiber; 25 g carbohydrates; 20 g protein
06-20-10
Baked Dijon Salmon
As seen on the following webpage: http://allrecipes.com/Recipe/Baked-Dijon-Salmon/Detail.aspx?ms=1&prop25=39036632&prop26=DailyDish&prop27=2010-06-18&prop28=DailyRecipe&prop29=FullRecipe&me=1
Makes 4 Servings
Ingredients:
1/4 cup butter, melted
3 tablespoons Dijon mustard
1 1/2 tablespoons honey
1/4 cup dry bread crumbs
1/4 cup finely chopped pecans
4 teaspoons chopped fresh parsley
4 (4 ounce) fillets salmon
salt and pepper to taste
1 lemon, for garnish
Directions:
1. Preheat oven to 400 degrees F (200 degrees C).
2. In a small bowl, stir together butter, mustard, and honey. Set aside. In another bowl, mix together bread crumbs, pecans, and parsley.
3. Brush each salmon fillet lightly with honey mustard mixture, and sprinkle the tops of the fillets with the bread crumb mixture.
4. Bake salmon 12 to 15 minutes in the preheated oven, or until it flakes easily with a fork. Season with salt and pepper, and garnish with a wedge of lemon.
NUTRITION INFORMATION: Per serving: 375 calories; 24 g fat; 1.5 g fiber; 15 g carbohydrates; 24 g protein
06-13-10
Phyllo-wrapped Halibut Fillets with Lemon Scallion Sauce
As seen on the following webpage: http://allrecipes.com/Recipe/Phyllo-wrapped-Halibut-Fillets-with-Lemon-Scallion-Sauce/Detail.aspx?ms=1&prop25=38595499&prop26=DailyDish&prop27=2010-06-12&prop28=DailyRecipe&prop29=FullRecipe&me=1
Makes 2 Servings
Ingredients:
2 tablespoons melted butter
4 sheets phyllo dough
2 (5 ounce) halibut fillets
salt and pepper to taste
2 teaspoons chopped fresh dill
3 tablespoons lemon juice
1/2 cup whipping cream
2 green onions, finely chopped
Directions:
1.Preheat oven to 425 degrees F (220 degrees C).
2.Lightly butter 1 sheet of phyllo dough. Lay another sheet directly on top of the first sheet, and lightly butter it. Repeat with remaining 2 sheets of phyllo. Cut sheets in half.
3.Season halibut fillets with salt and pepper. Place a fillet near the bottom edge of one of the halved sheets of phyllo. Sprinkle with dill. Fold in the sides of the phyllo, then roll the fillet. Place on a baking sheet, and lightly brush with butter. Repeat with remaining fillet.
4.Bake in a preheated oven until pastry is puffed and golden brown, about 12 to 15 minutes.
5.Meanwhile, bring lemon juice to a boil in a small saucepan over high heat. Boil until almost evaporated. Reduce heat to medium, and stir in cream. Simmer until the cream thickens somewhat. Stir in green onions, and season with salt and pepper. Serve halibut on a pool of sauce.
NUTRITION INFORMATION: Per serving: 587 calories; 39 g fat; 1 g fiber; 23 g carbohydrates; 34 g protein