Posts tagged: fish

Fish with Citrusy Tomatoes

By Katie, 2:04 pm

The giant bag of tilapia fillets in my freezer is almost gone! I think I’ve only got two more fillets – or one more dinner -  to go. From the ginger-glazed tilapia to the tilapia with dill-yogurt sauce to the pecan coconut fish, I’ve definitely found some new and interesting ways to cook with this versatile seafood. Today’s installment features Fish with Citrusy Tomatoes.

I apologize upfront because for some reason I just couldn’t get a good photo of this dish. So you’ll just have to trust me that it tastes good, since it doesn’t look all that amazing!

This recipe couldn’t be easier because you basically just cook your citrusy-tomato sauce, then cook your fish fillets, and then serve them together. You get a good combination of flavors from the sweetness of the tomatoes, the acid from the orange juice, and the saltiness of the capers.

Fish with Citrusy Tomatoes
Adapted from Real Simple
Serves 4

Ingredients
4 fish fillets, 4-6 oz each (any mild white fish will work, such as tilapia or halibut)
1 tbsp plus 1 tsp olive oil, divided
2 cloves garlic, sliced
1 pint grape or cherry tomatoes, halved
1/2 cup fresh orange juice
1/2 cup fresh parsley, chopped
2-3 tablespoons capers (depending on how salty you want the dish to be)
sea salt and black pepper

1. Heat 1 tbsp of olive oil in a large skillet over medium high heat. Add the garlic and cook for about a minute. Add the tomatoes, orange juice, capers, and salt and pepper to taste. Simmer for 5-6 minutes, until the tomatoes begin to break down. Add parsley during the last minute.

2. Meanwhile, in a separate skillet, heat the remaining 1 tsp oil over medium high heat. Season the fish fillets with salt and pepper, then place in the skillet and cook until opaque throughout (about 5 minutes per side, depending on the thickness of your fillets).

3. Spoon tomato mixture over fish and serve.

Do you like fish? Do you cook with it often? I find that a lot of people love fish and always order it in restaurants but rarely make it for themselves at home!

Honey-Soy Salmon

By Katie, 3:11 pm

I have nothing but wonderful things to say about salmon.

The health benefits of salmon are incredible. It’s low in saturated fat, but an excellent source of the heart-healthy omega-3 fatty acids. Salmon also contains important vitamins and nutrients such as vitamin B12, phosphorus, magnesium, and vitamin B6. Check out WHFoods for a full breakdown of the many, many health benefits of this wonderful fish!

Salmon is also great because it’s really simple to work with, and since it’s not very “fishy” tasting, many people who aren’t usually big fans of fish tend to like it. I personally adore it. :-)

Honey-Soy Salmon is a really simple recipe, one that gives the fish a touch of sweetness without overpowering its naturally pleasing flavor. And the best part is, it only takes a little over 30 minutes, start to finish…including marinating time!

Honey-Soy Salmon
Serves 4

Ingredients
4 salmon fillets (4-6 oz each) (for sustainability purposes, choose wild-caught Alaskan salmon)
1/3 cup honey (I use raw honey, which is great!)
2 tbsp soy sauce (preferably reduced-sodium)
juice from 1 lemon
1 tbsp sesame oil (you can substitute olive oil, but I think the sesame oil really adds great flavor)
sea salt and pepper, to taste

1. Preheat oven to 425º.

2. Combine the honey, soy sauce, lemon juice, sesame oil, salt, and pepper in a bowl.

3. Place the salmon fillets in a plastic bag and pour the honey-soy mixture over them.

4. Allow the salmon to marinate for about 20 minutes.

5. Place salmon on a baking sheet/dish lightly coated with nonstick spray. Roast for 10-15 minutes, depending on the thickness of your fillets.

Do you cook with salmon? What’s your favorite way to prepare it?

Fishy Fishy in a Brook…

By Katie, 10:17 pm

Hmmmm, can you guess what I consumed a lot of today? ;-)

I hope you are having a wonderful weekend! Mine has been absolutely lovely so far – running, good food, and quality time with my husband. I’m not sure what else I could really ask for!

Breakfast

Sorry, folks, nothing super unique or creative. Weekends are usually a time for special breakfasts, but Dave and I had a run planned, so breakfast was mostly about FUEL.

Kashi Warm Cinnamon Heart to Heart in almond milk with sliced banana. In a pretty bowl. :-D

(FYI: I realize in the pictures it looks like my bowl is practically empty, but there are actually two servings of cereal in there. I don’t know if I need to get better at representing depth in my photos, or get smaller bowls, or what! )

After breakfast Dave and I headed out for our run. I usually run alone, so having a partner every now and then is a fun way to mix it up! We went to one of my favorite spots.

This beautiful lake is only 5 minutes from my house, and it has a great walking/running/biking path surrounding it.

We did 2 loops around the lake, plus about 2 miles on a trail at a nearby park, for a total of 4.75 miles. Sweaty smiles afterward. 8-)

I planned on doing a little strength training after our run…and then I didn’t. That’s been happening a lot lately.

Mid-Morning Snack

After our run we came home and broke into my Glo Bakery stash.

This flavor was awesome! Chock-full of cranberries and apricots.

Lunch

Dave and I spent our afternoon checking out a new grocery store. You know you’re a foodie when you get incredibly excited about grocery stores, right? ;-)

HMart is a chain of Korean grocery stores offering a wide selection of specialty items and ethnic foods of all types. If you can’t find it anywhere else, you can probably find it at HMart!

It also has a great little spot where you can order practically any kind of Asian meal. We hit that up before beginning our shopping. Enter Fish Meal #1 for the day…

All I can say is that I ♥ sushi…a lot!

I got a Tuna Avocado roll, as you can see. I also had some seaweed salad.

This was seriously the perfect lunch. I want to eat it again…right now. ;-)

Afternoon Snacks

While walking through HMart, we came across free samples of rice cakes that a man was making on the spot. Yes, please!

We walked around the grocery store for a long time. Again, you know you’re a foodie if you can happily spend your entire afternoon in a grocery store! We were there for so long that by the time we were ready to check out I was hungry again! So I picked up a container of fresh melon to snack on during the drive home.

Over the course of the afternoon I ate all of that melon. That’s right, all of it.

And some carrot sticks for some extra veg.

Dipped in some white bean puree left over from my white bean/avocado sandwich. Pureed beans make a great dip, by the way!

Dinner

HMart had the most amazing fresh fish counter I’d ever seen. While I certainly love fish, Dave really loves fish, so I encouraged him to pick anything he wanted for us to cook up for dinner. We ended up with some mackerel fillets. Neither of us had ever cooked or eaten mackerel before, so we were excited to try something new!

We simmered the mackerel in a gingery-soy sauce mixture. I really liked the sauce, but the fish itself was just ok. :-| A tad too “fishy” for me. But at least I know I got plenty of omega-3s today!

On the side I roasted some Brussels sprouts and mushrooms.

And enjoyed a thick slice of our homemade 100% whole wheat bread. (I was too full to finish the bread; I probably had 3/4 of it.)

Evening Snack

Dessert was yet another HMart find: a Japanese Rice Cake.

I gotta tell you, I did not think I was going to like this. I found myself thinking, Why did I buy this? I can’t believe I’m taking the time to photograph something I’m not even going to end up eating!

But to my surprise, it was pretty good! The inside looked like this:

The inside was a red bean paste kind of thing, and the outside tasted like a less-sweet gummy candy. It wasn’t like any “dessert” I’m used to, but I enjoyed it!

Hmmmm, while I’m sitting here typing this I’m feeling like I’m not quite satisfied, so I might have an apple or a small yogurt once I post this. Just so you know. ;-)

I hope the rest of your weekend is spectacular!

Do you usually exercise by yourself or with a partner? Do you exercise with your significant other?

AND/OR

Do you like sushi? If so, what’s your favorite? I’m a tuna roll kinda gal, but I also love all kinds of veggie rolls. California rolls can be good too!

Pecan Coconut Fish

By Katie, 11:07 am

Per my food budget rules, I’ve been making a legitimate effort to use up the edibles I already have in my house before buying more. An unexpected but pleasant consequence of this endeavor is that it makes me more creative in the kitchen!

The original idea for this dish was inspired by Cara’s Crispy Coconut Tofu Nuggets (that woman is a genius, I tell ya!). I knew I wanted to use tilapia (yes, I still have more tilapia filets in my freezer!), the leftover pecans from this recipe, and the leftover coconut from this recipe. By combining the three, Pecan Coconut Fish was born. :-)

The first thing Dave said when he took a bite was, “Wow, the flavors in this go really well together!” I took that to mean it was a success. ;-)

To make Pecan Coconut Fish, I assembled this little work station.

I dipped each fish filet in egg substitute, then rolled it in a mixture of panko breadcrumbs, shredded coconut, chopped pecans, lime zest, sea salt, and pepper. I then placed each filet on a baking sheet, sprinkling more of the coconut/pecan mixture on top.

The filets baked at 375º for 15 minutes (they were pretty thin). When I pulled them out of the oven I squeezed some fresh lime juice on top. Delicious!

Pecan Coconut Fish
Serves 2

Ingredients
2 mild white fish filets, 4-6 oz. each (I used tilapia, but cod, haddock, and mahi mahi would all work well)
1/4 cup egg substitute (or 2 egg whites, or 1 egg, beaten)
1/2 cup panko breadcrumbs
1/4 cup unsweetened shredded coconut
1/4 pecans, chopped
1 lime – zest and juice
salt and pepper

1. Preheat oven to 375º.

2. Pour egg substitute into a shallow dish. Combine panko, coconut, pecans, lime zest, salt and pepper in a shallow dish or plate.

3. Dip each fish filet in the egg mixture, then gently roll it in the coconut/pecan mixture, covering the filet as much as possible.

4. Place the fish on a baking sheet/dish coated with nonstick spray. Sprinkle more of the coconut/pecan mixture on top.

5. Bake for 15-20 minutes (depending on the thickness of the filet), until firm and opaque in the center.

6. Remove from oven, sprinkle with fresh lime juice, and serve!

What’s your favorite way to use shredded coconut? I still have more I need to use up!!!

Baked Tilapia with Dill-Yogurt Sauce

By Katie, 3:50 pm

My apologies for another tilapia recipe, but trust me, this one’s a winner!  I currently have a freezer full of tilapia fillets, so I’m having fun trying out new techniques, glazes, sauces, etc.

Last time I went with a ginger glaze, so this time I went in a completely different direction with a dill-yogurt cream sauce. That’s the great thing about tilapia’s mild flavor; it’s not boring to have it twice in the same week because you can so easily make it taste completely different!

Here’s how to make Baked Tilapia with Dill-Yogurt Sauce.

Season your fish fillets with salt and pepper, then place on a baking sheet or dish coated with nonstick spray. (I’ve been using the new non-stick aluminium foil, which makes clean-up an absolute breeze! :-) )

Then make your sauce by combining chopped green onions, plain Greek yogurt, minced garlic, dried dill, and grated Parmesan cheese. Spread the sauce evenly over each fillet.

Then simply bake the fish at 375* for about 15 minutes or until cooked throughout (15 minutes was perfect for my relatively-thin fillets). Sprinkle with additional green onions and enjoy! :-D

We enjoyed ours alongside some steamed asparagus drizzled with lemon juice, and a slice of Trader Joe’s Whole Wheat Tuscan Pane with a smear of Earth Balance.

Simple and delicious!

Baked Tilapia with Dill-Yogurt Sauce (Serves 2)

Adapted from Cara’s Cravings

Ingredients
2 (4-6 oz) tilapia fillets (or other mild white fish)
4 tbsp plain Greek yogurt (regular yogurt might work, but the Greek variety makes the sauce thicker and creamier)
1 clove minced garlic
1/4 tsp dried dill
2 tbsp grated Parmesan cheese
2-3 large green onions, thinly sliced

1. Preheat oven to 375*.

2. Place the fish fillets on a baking sheet or dish coated with nonstick spray (or covered with aluminium foil). Season with salt and pepper.

3. Reserve 1 large tbsp of the green onions for the end. In a bowl, combine the remaining green onions, yogurt, garlic, dill, and cheese. Using a rubber spatula, spread an even layer of the sauce mixture over each piece of fish.

4. Bake for about 15 minutes (more or less depending on the thickness of your fillets), until firm and opaque in the center. Sprinkle with remaining green onions, and serve!

Ginger-Glazed Tilapia

By Katie, 9:14 am

My husband Dave is a lover of all things SEAFOOD! This works out quite well for us in terms of striving for a healthy lifestyle; the American Heart Association recommends at least two servings of fish per week to help prevent heart disease, lower blood pressure, and reduce the risk of heart attacks and strokes.

So I’m always on the lookout for simple yet flavorful fish recipes. This Ginger-Glazed Tilapia totally fits the bill!

I adapted my dish from this mahi mahi recipe from Food alla Puttanesca. I intended to use mahi mahi, but the snow storms this week prevented me from getting it. After consulting with the experts on a cooking forum I frequent, I went ahead and substituted the tilapia fillets I already had on hand. It worked perfectly!

The process is nice and simple. (Would you expect anything else from me?) :-D

First I created the marinade/sauce by combining honey, soy sauce, balsamic vinegar, freshly grated ginger, garlic, and olive oil. I put the tilapia fillets into the dish, covered them with some of the sauce, and put them in the fridge to marinate for about 20 minutes.

After 20 minutes, I fried the fish in a tiny bit of canola oil. The original recipe called for 4-6 minutes on each side, but because my fillets were rather thin, 3-4 minutes per side was plenty.

Looking delicious! :-D

Once the fillets were cooked through, I removed them from the skillet and placed them on the serving plate (with another plate over top to keep them warm). The leftover marinade then went into the skillet for about 3 minutes, until it was thickened to a glaze. The glaze was poured on top of the tilapia, and dinner was served!

We enjoyed our Ginger-Glazed Tilapia with roasted cremini mushrooms (way tastier than they look) and some wholegrain toast.

If you like ginger, you are going to love this glaze!!!

Ginger-Glazed Tilapia (Serves 4)
(adapted from Food alla Puttanesca)

Ingredients
3 tbsp honey
3 tbsp soy sauce
3 tbsp balsamic vinegar
2 tsp olive oil
1 tsp grated fresh ginger root (I used slightly more because we love ginger!!!)
1 clove garlic, crushed
4 (4-6 oz) tilapia fillets
1 tbsp mild-flavored oil, such as canola

1. In a shallow dish, stir together honey, soy sauce, balsamic vinegar, ginger, garlic, and olive oil. Season 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 the oil in a large skillet over medium-high heat. Remove fish from the dish, and reserve marinade. Fry fish for 3-4 minutes on each side (may be more or less depending on the thickness of the fillets), turning once, until the 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 consistency. Spoon glaze over the fish, and serve immediately.

Do you love fish? Do you love ginger? If so, you’d fit right in in my household! :-)

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