Cod Fish with Potatoes, Fennel and Carrots

Ingredients

2 tbsp canola oil
1 medium onion, thinly sliced
2 cloves garlic, minced
1 small fennel bulb, trimmed and cut into thin slices, a few fronds reserved
4 small potatoes, thinly sliced
2 large carrots, peeled and shaved into large pieces
3/4 cup low-sodium chicken broth
2 Tbsp tomato paste
3 wide strips orange peel, white pith removed
4 cod fillets (4 oz each)

Method

  1. In large non-stick pan, heat canola oil over medium-high heat. Add onion and garlic and sauté until onion is soft, about 6 to 7 minutes.
  2. Add fennel and continue to cook until fennel is tender crisp, about 4 to 5 minutes.
  3. Add potatoes and carrots. Continue cooking.
  4. Whisk together chicken broth and tomato paste and add to pan along with orange peel. Simmer 10 minutes, covered.
  5. Place cod fillets on top of vegetables. Cover pan and cook 10 minutes longer or until fish is cooked throughout.
  6. To serve, garnish with fennel fronds.

Makes 4 servings.

Source: Heart and Stroke Foundation of Canada

Moroccan-style Red Snapper with Chermoula

Ingredients

8 x 6 oz or 4 x 12 oz red snapper, cleaned and scaled
fresh cilantro sprigs and lime wedges, to garnish

Chermoula

4 garlic cloves
sea salt
2 oz chopped fresh cilantro
2 tsp paprika
2 tsp ground cumin
pinch of chili powder
2/3 cup olive oil
4 tbsp lemon or lime juice

Method

  1. Begin by preparing the chermoula. Pound the garlic with a pinch of sea salt in a mortar with a pestle. Gradually work in the cilantro and spices. Transfer to a bowl and gradually whisk in the oil, then the lemon juice.
  2. Make 3-4 diagonal slashes on both sides of the fish. Rub the chermoula into the slashes. Place the fish in a nonmetallic dish, cover, and let marinate in the refrigerator for 1 hour.
  3. Preheat the broiler or barbecue.
  4. Cook the fish for 4-5 minutes on each side, until the flesh flakes easily. Serve at once, garnished with cilantro sprigs and lime wedges.

Makes 4 servings.

Source: Garlic

Poached Salmon with Melon Salsa

Ingredients

2 green (spring) onions, thinly sliced, including green portions
1-1/2 teaspoons chopped fresh mint
1 teaspoon grated fresh ginger
3 tablespoons grated lime zest
1-1/2 lb salmon fillets, skinned and cut into 6 pieces

Melon Salsa

1 honeydew melon, about 3 lb, peeled, seeded, and cut into 1/2-inch cubes
1 yellow bell pepper, seeded, stemmed, and cut into 1/2-inch squares
1/4 cup lime juice
1/2 red (Spanish) onion, chopped
1 jalapeno chili, minced
2 tablespoons chopped fresh mint

Method

  1. Preheat an oven to 450°F (230°C).
  2. In a small bowl, toss together the onions, mint, ginger, and lime zest.
  3. Place 6 pieces of aluminum foil, each 10 inches square, onto a work surface. Place a piece of salmon in the center of each square. Top each with an equal amount of the onion mixture. Fold in the edges of the foil and crimp to seal. Place the packets in a single layer on a baking sheet and bake until opaque throughout, 12-15 minutes.
  4. To make the salsa, in a medium bowl, toss together the melon, pepper, lime juice, onion, jalapeno, and mint.
  5. To serve, transfer the contents of each packet onto an individual plate. Top each with an equal amount of the salsa.

Makes 6 servings.

Source: Mayo Clinic

Steamed Haddock with Mediterranean Sauce

Ingredients

6 medium tomatoes
1/2 tsp dried oregano
1/2 tsp thyme
1/2 tsp basil
1 tsp chives
2 green onions, finely minced
1/3 cup vermouth
2 lb haddock or cod fillets
salt and freshly ground pepper to taste
1 tbsp olive oil

Method

  1. Peel the tomatoes and chop coarsely. Combine the tomatoes, herbs, green onions and vermouth in a medium-sized saucepan. Simmer for 30 minutes while preparing the haddock.
  2. Place the haddock on a large piece of aluminum foil. Season with salt and pepper. Fold the foil around the haddock securely.
  3. Place the haddock in a steamer over boiling water. Steam for about 20 minutes or until the fish begins to flake.
  4. Pour the juice from the foil packet into the tomato sauce.
  5. Rewrap the foil packet and keep the haddock warm in a very slow oven.
  6. Add the olive oil to the sauce and simmer for about 30 minutes longer or until thickened and considerably reduced in volume.
  7. Arrange the haddock on a heated platter. Pour the sauce over the haddock and serve.

Makes 4 to 6 servings.

Source: The Creative Cooking Course

Balti Fish Curry

Ingredients

2 lb thick fish fillets, such as angler fish, red snapper, cod, or haddock, rinsed and cut into large chunks
2 fresh bay leaves, torn
2/3 cup ghee or vegetable or peanut oil
2 large onions, chopped
1/2 tbsp salt
2/3 cup water
fresh cilantro sprigs, to garnish

Marinade

1/2 tbsp Garlic and Ginger Paste
1 fresh green chili, seeded and chopped
1 tsp ground coriander
1 tsp ground cumin
1/2 tsp ground turmeric
1/4 – 1/2 tsp chili powder
1 tbsp water
salt

Method

  1. To make the marinade, mix the Garlic and Ginger Paste, green chili, coriander, cumin, turmeric, and chili powder together with salt to taste in a large bowl. Gradually stir in the water to form a thin paste.
  2. Add the fish chunks and smear with the marinade. Tuck the bay leaves underneath, cover, and let marinate in the refrigerator for at least 30 minutes, or up to 4 hours.
  3. Remove the fish from the refrigerator 15 minutes before you intend to start cooking.
  4. Melt the ghee in a karahi, wok, or large skillet over medium-high heat. Add the onions, sprinkle with the salt, and cook, stirring frequently, for 8 minutes, or until very soft and golden.
  5. Gently add the fish and bay leaves to the pan and stir in the water. Bring to a boil, then immediately reduce the heat and cook the fish, spooning the sauce over the fish and carefully moving the chunks around, for 4-5 minutes until they are cooked through and the flesh flakes easily.
  6. Adjust the seasoning, if necessary, and garnish with cilantro sprigs before serving.

Makes 4 to 6 servings.

Source: Curries