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Posts Tagged ‘fish’

  1. Pistachio Crusted Cod

    July 18, 2012 by erinRD

    Adapted from Jenn’s Food Journey

    2 Tablespoons Dijon mustard
    2 Tablespoons mayonnaise
    1 Tablespoon honey
    1/2 cup shelled pistachio nuts
    1 teaspoon dried oregano
    1 teaspoon dried thyme
    1/4 teaspoon garlic powder
    4 cod fillets (or any white fish, such as Tilapia will do!)

    Directions:
    1. In a bowl, mix together the Dijon, mayo, and honey.  Remove 2 tablespoons and cover and refrigerate remaining sauce until ready to use.
    2. Preheat oven to 375 degrees F.
    3. In a food processor, add the pistachios, oregano, thyme, and garlic powder.  Process until finely chopped.
    4. Pat dry fish and place in baking dish sprayed with non stick cooking spray.  Spread the 2 tablespoons of the honey mustard sauce evenly over each piece of fish.  Top with pistachio mixture.


    5. Bake for 15-18 minutes or until the fish flakes easily with a fork.  Serve with remaining honey mustard sauce.  Serves 4.

    Nutrition Notes: Pistachios add not only a delicious crunch but also protein and good fats to this recipe!

    Taste Test: Delicious! I love getting fish dishes when going out to a restaurant so recreating this dish at home was easy and fun! They usually serve tilapia but cod is just as good!

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  2. Shrimp Étouffée

    April 19, 2012 by erinRD

    Well I have certainly been slacking on my little recipe blog lately. I am due in 1 month and this little guy seems to suck out every ounce of energy I have! I have still been cooking a lot – but I haven’t been trying too many new recipes. So I apologize for the lack of posts!

    On the 13th, I was privileged to take a day off work and attend Nourished Food Blogger Conference. It was an excellent conference with some great speakers. The conference was focused on gluten-fee cooking and foods, but there were also some great speakers on photography and blog design.

    Check out the site for a roundup of the conference! I wasn’t able to get many good pictures but I was tweeting all the great information I learned!

    Wellsphere was nice enough to sponsor me and I can’t wait to go to my next conference!

    Now on to some food!

    Adapted from Eat Live Run

    1 lb raw, deveined shrimp (tails off)
    4 Tablespoons butter
    1/2 cup flour
    1/2 cup yellow onions, chopped
    1/2 cup green onions, chopped
    1/2 cup celery, chopped
    1 green bell pepper, chopped
    1/4 cup fresh parsley, minced
    1 Tablespoon garlic, minced
    1 (14 oz) can diced tomatoes with green chilies
    2 cups fish stock
    1/2 teaspoon cayenne pepper
    1 Tablespoon cajun seasoning
    1 Tablespoon Worcestershire sauce
    1-2 teaspoons Louisiana hot sauce

    Directions:
    1. Assemble all ingredients before starting to cook!
    2. Melt the butter in a large heavy-bottomed pot over medium/high heat. Once melted and bubbling, sprinkle the flour over top and mix with a rubber spatula until a smooth paste forms. If your paste is very thin, add a little bit more flour. Keep stirring and cooking over medium heat until roux turns the color of peanut butter. It will smell nutty and delicious.
    3. Add the chopped onions, celery, green onions, bell pepper, garlic and parsley to the hot roux. Cook the vegetables until they soften—about three to five minutes. Stir continuously.


    4. Add the diced tomatoes and chilies along with seafood stock. Add additional stock if mixture looks too thick (I added extra). It should be thick, but be a sauce-like or stew-like consistency. Mix well so there are no lumps.
    5. Add cayenne, cajun seasoning, Louisiana hot sauce and Worcestershire sauce and stir well.

    Bring mixture to a boil and slide in shrimp. Reduce heat to low and simmer until shrimp are done, about 15 minutes. Serve over brown rice (not included in nutritional info). Serves 4.

    Nutrition Notes: Loaded with veggies, this dish packs in the nutrients. You can also make it as spicy as you want. I left some hot sauce on the table because my husband likes his food spicier than I do.

    I also had a little bit of trouble finding fish stock, but I ended up finding it at Whole Foods in the freezer section. I called Trader Joe’s and my local store didn’t carry it there.

    Taste Test: This is absolutely delicious! It reheated well and was hearty and comforting! I’ll definitely be making it again!

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  3. Sole in Herb Butter Sauce

    August 17, 2011 by erinRD

    Happy Hump Day!

    Is it me or is this week dragging? My friend Jess and I did a yoga class on Monday night and my abs are still hurting. That’s something I definitely have to work on strengthening. Wholesome Husband used to do a lot of meditation and so he agreed to try yoga too!

    I’m doing my first 10K race and first trail race on Sunday morning. So I am kind of tapering my runs this week. Luckily it’s been less hot in Chicago so the runs aren’t as difficult to fit in. I’m still pretty nervous about it! The husband and I signed up to volunteer for the Chicago Marathon this year also. Maybe I’ll be inspired and next year I might train for it – we’ll see! ;)

    On to the food..

    Sole in Herb Butter Sauce

    1 1/2 pounds sole fillets
    Salt and pepper, to taste
    2 Tablespoons olive oil
    1 shallot, minced
    1/4 cup dry white wine
    2 Tablespoon, cut into 4 pieces, cold, unsalted butter
    Fresh thyme leaves
    Minced fresh chives
    Lemon wedges (use Meyer lemons if available)

    Directions:
    1. Pat the sole fillets dry with paper towels. There is a lot of moisture in sole, so you might have to pat them dry twice. Lightly salt and pepper the fillets on both sides.
    2. Heat oil in a large, stick-free skillet on medium-high heat. Once the oil is hot, carefully add the fillets to the pan. Brown the fillets gently on both sides. Fish is cooked when it flakes easily and is no longer translucent. Sole fillets will cook up very quickly, no more than a few minutes on each side, so don’t walk away from the pan while cooking. Once done, remove the fillets from pan and place on a warm plate.
    3. Add shallots to the pan and sauté until soft. Deglaze the pan with white wine and scrape up the browned bits at the bottom of the pan. Add butter and gently swirl to make a sauce. Add herbs, and squeeze a little lemon juice into the sauce. Spoon over the sole. Serves 4.


    A Meyer lemon is a cross between a regular lemon and a mandarin orange. It has a thinner peel and is sweeter than a regular lemon, though still tart overall. I found mine at Whole Foods.

    Alongside the fish, I made some yummy veggies that I sauteed and added some truffle salt to. Delicious and colorful!

    Taste Test: This dish was super easy to prepare and took no time at all! Perfect weeknight meal.

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  4. Grilled Tuna over Arugula with Lemon Vinaigrette

    August 4, 2011 by erinRD

    Seattle is a beautiful city. I’m in love.

    Here’s what we saw in Seattle!

    Seattle, you’re beautiful. I hope I see you again soon!

    Grilled Tuna over Arugula with Lemon Vinaigrette
    Adapted from Skinny Taste

    5 oz sashimi tuna (sushi grade)
    1 teaspoon extra virgin olive oil
    1 teaspoon fresh lemon juice
    2 cups baby arugula
    1 teaspoon capers
    kosher salt and fresh pepper

    Directions:
    1. Season tuna with kosher salt and fresh cracked pepper.
    2. Place arugula and capers on a plate. Combine oil and lemon juice, salt and pepper in small bowl and set aside.
    3. Heat your grill to high heat and clean grate well. When grill is hot, spray grate with oil to prevent sticking then place tuna on the grill; cook one minute without moving. Turn over and cook an additional minute; remove from heat and set aside on a plate.
    4. Slice tuna on the diagonal and place on top of salad. Top with lemon vinaigrette and eat immediately.

    Nutrition Notes: Sashimi or sushi grade tuna is an excellent quality of fish that can be eaten raw if you wish. It’s definitely expensive but well worth the money for a delicious piece of fish and a splurge once in a while!

    Taste Test: Super fast and easy! Light and delicious – the prefect summer meal!

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  5. Panko-Crusted Salmon

    April 29, 2011 by erinRD

    Happy Friday everyone! Let the weekend begin!!

    Panko-Crusted Salmon
    Adapted from Annie’s Eats

    2/3 cup panko breadcrumbs
    2 Tablespoons finely minced fresh parsley
    1 teaspoon lemon zest
    ½ teaspoon kosher salt
    ½ teaspoon ground black pepper
    3 Tablespoons olive oil, divided
    4 (6 oz.) salmon fillets, skin on
    2 Tablespoons Dijon mustard
    Lemon wedges, for serving

    Directions:
    1. Preheat the oven to 425˚ F. In a small bowl, combine the panko, parsley, lemon zest, salt and pepper. Drizzle with 1 Tablespoons of the olive oil and toss with a fork until the crumbs are evenly coated; set aside.


    2. Place the salmon fillets skin side down on a work surface. Generously brush the top of each fillet with the mustard and then season with salt and pepper. Press the panko mixture thickly on top of the mustard on each fillet to help the panko adhere.


    3. Heat the remaining 2 Tablespoons olive oil over medium-high heat in a 12-inch oven-safe skillet. When the oil is hot, add the salmon fillets, skin side down, and sear for 3-4 minutes without turning to brown the skin. (If you don’t want to eat the skin, this step also helps the skin stick to the pan so the fillets can be easily removed without the skin later on.)


    4. Transfer the pan to the preheated oven for 5-7 minutes, until the salmon is almost cooked through and the panko is browned. Remove from the oven, cover with foil and let rest 5-10 minutes. Serve warm with fresh lemon wedges. Serves 4.

    Nutrition Notes: Wild caught salmon is better for you and contains more Omega-3′s over farm raised salmon. This is because the wild salmon is found in colder waters where that extra fat is necessary to protect them! Unfortunately most of the fish in your grocery store is farm raised and wild salmon is much more expensive. But salmon is also high in other benefits vitamins and minerals: vitamin D, selenium, protein, and heart-healthy niacin and vitamin B12 and a good source of energy-producing phosphorus and heart-healthy magnesium and vitamin B6!

    Taste Test: This was delicious! There are so many ways to make salmon but I usually do salt pepper and dill and throw it in the oven. But this was so good! It is my new favorite way to make salmon!

    I also picked up some of this at Costco!

    It was really good! You stick it in the microwave for 90 seconds and it’s done. I love having these on hand when I don’t have time to cook up some rice or quinoa or any other type of grain.

    Enjoy!

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  6. Tilapia with Thai Coconut Curry Sauce

    February 13, 2011 by erinRD

    Today one of my good friends Patti brought over her new puppy Molly. We hung out and took a trip to Petsmart. My dog is so big and hers is so little but hopefully they will grow to love each other as they get to know each other better.

    This summer we hope to take them to dog park and beaches! Love having a doggie friend! :)

    Alright, alright, enough about puppies! This dish is one of my favs. It’s easy to prepare on a weeknight and so delicious.

    Tilapia with Thai Coconut Curry Sauce
    Adapted from Delicious Dishes

    1 teaspoon dark sesame oil
    1 Tablespoon ginger, minced
    4 garlic cloves, minced
    1 cup red bell pepper, chopped
    1 cup scallions, chopped
    1 teaspoon curry powder
    2 teaspoon red curry paste
    1/2 teaspoon ground cumin
    4 teaspoon liquid aminos or low-sodium soy sauce
    1 Tablespoon brown sugar
    2 teaspoon Asian fish sauce
    1 (14-ounce) can light coconut milk
    1/4 cup chopped fresh cilantro
    4 (6-ounce) tilapia fillets
    1 cup brown jasmine rice, cooked

    Directions:

    1. Heat sesame oil in a large nonstick skillet over medium heat. Add ginger and garlic; cook 1 minute.


    2. Add pepper and scallions (I was out of scallions so I just used 1 white onion); cook 1 minute. Stir in curry powder, curry paste, and cumin; cook 1 minute.
    3. Add soy sauce, sugar, Asian fish sauce, and coconut milk; bring to a simmer (do not boil).
    5. Place fish into skillet, cover and cook for about 10 minutes or until tilapia is cooked through.
    6. Serve over jasmine rice and garnish with cilantro and lime wedges.

    Nutrition Notes: Now let’s discuss liquid aminos vs. soy sauce. Liquid Aminos is a vegetable protein seasoning made from soybeans that contains 16 amino acids. It is also gluten free, so it’s great if you are on a gluten-free diet since soy sauce traditionally contains wheat ingredients.

    Comparing the two labels, this is where you must look closely at the serving size. At first glace, it looks like the liquid aminos contains far less sodium at 160mg compared to 700mg, however the soy sauce serving size is 1 Tablespoon and the liquid aminos serving size is 1/2 teaspoon. There are 3 teaspoons in a Tablespoon, so you must take every number on the liquid aminos label and multiply by 3 to get equal amounts. This puts the sodium amount at 960mg in 1 Tablespoon, which is 260mg higher than the soy sauce.

    Also note, the protein and carbohydrates are in different units. The soy sauce is listed in grams and the liquid aminos is listed in milligrams. 1 gram is equal to 1000 milligrams so the soy sauce contains more protein and carbohydrate than the liquid aminos.

    Although there are additional health benefits to the liquid aminos that soy sauce doesn’t provide you must decide if the extra sodium is worth the change. You can always add water to soy sauce or liquid aminos to cut down on the sodium content. I usually do 1/2 water and 1/2 soy sauce or liquid aminos. For example, if a recipe calls for 4 teaspoons I will do 2 teaspoons of water and 2 teaspoons of soy sauce or liquid aminos. It’s all up to you and your taste preferences!

    Now these are just the brands that I have on hand (Bragg liquid aminos and San-J low-sodium soy sauce). Other brands may vary, but this is a great lesson to look closely at serving size when comparing nutrition labels.

    Taste Test: Liquid Aminos has a stronger flavor and more bite than soy sauce, so you don’t need to use as much liquid aminos as you do soy sauce. So this may be a factor if you are worried about the slightly higher sodium content. But it gives the dish a wonderful flavor. You can buy it at any health food store or iherb.com or amazon.com.

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