Chinese-style Baked Fish with Spicy Coconut Sauce

Ingredients

10 oz garoupa fillet
5 oz potato
1 large coconut
3/4 tsp curry powder
2/3 cup coconut milk
1/3 cup evaporated milk
1/2 can cream chicken soup
1/2 oz butter
1/2 cup cornstarch

Marinade

Dash of sesame oil
pinch of pepper
1/3 tsp salt
1/2 egg
1 tsp cornstarch

Method

  1. Peel potato. Rinse and dice. Cook in boiling water until done. Drain off excess water.
  2. Cut off the top of coconut. Pour out water inside. Put coconut in a heat-proof dish.
  3. Rinse garoupa fillet and wipe dry. Cut into chunks. Mix with marinade ingredients and set aside for 10 minutes.
  4. Coat fish with cornstarch. Deep fry in boiling oil.
  5. Saute curry powder with 2 Tbsp oil. Add cream chicken soup and bring to a boil. Mix in coconut milk. Continue to cook while stirring until the mixture is boiled again.
  6. Add 1/2 tsp sugar, evaporated milk, potato and garoupa fillet. Mix well and put all ingredients into the coconut. Add butter and cover with foil. Bake in a preheated 350ºF oven for 20 minutes.

Source: Hong Kong magazine

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Kicked-up French-style Niçoise Salads with Pan-fried Salmon

Ingredients

2 eggs
4 ounces green beans
3 ounces red-skinned new potatoes
1 (8-ounce) salmon fillet, skin removed, cut in 2 pieces
1 tablespoon extra-virgin olive oil
coarse salt and freshly ground pepper, to season
16 cherry tomatoes, halved
3 radishes, quartered
1 tablespoon capers
l0 kalamata olives

Dijon Vinaigrette

1 tablespoon creamy Dijon mustard
1 tablespoon honey
2 tablespoons red wine vinegar
1/4 cup extra-virgin olive oil

Method

  1. For vinaigrette, in small bowl combine all ingredients and whisk to combine. Refrigerate until ready to use. Can be made up to 3 days in advance.
  2. To hard boil eggs, place eggs in small pot, cover with cold water and bring to boil. Reduce heat and simmer for 8 minutes. Remove from heat and run under cold water until cold. Crack shells and remove. Can be made up to 2 days in advance.
  3. To cook green beans, in large pot of boiling salted water cook for 3 minutes, or until tender. Remove from heat and run under cold water until cool. Can be made up to 1 day in advance.
  4. To cook baby potatoes, place potatoes in small pot, cover with water, bring to boil and cook for 8-12 minutes (depending on size). Test for doneness by piercing potatoes with small knife. Remove from heat and run under cold water until cool. Can be made up to 1 day in advance.
  5. To cook salmon, heat small nonstick pan with olive oil over high heat. Season salmon generously with salt and pepper. Place pieces in pan, cook for 3 minutes per side for medium-well. Remove from heat and cool.
  6. To assemble salad, arrange cooked and raw vegetables in resealable containers or on plates if serving immediately. Top with hard-boiled egg cut in half and one piece salmon, garnish with capers and olives. Package dressing in small container and pour over when ready to serve, or if serving immediately, drizzle over salad.

Makes 2 servings.

Source: Anna magazine

Italian-style Baked Red Snapper

Ingredients

4 red snapper fillets, about 4 oz each
1 tablespoon lemon juice
1/4 teaspoon ground black pepper
2 teaspoons olive oil
1 onion, diced
3 garlic cloves, peeled and minced
3 large tomatoes, peeled and chopped
8 Nicoise olives, pitted and sliced
2 tablespoons drained capers
1 tablespoon minced anchovies
1/4 cup (1/3 oz) chopped fresh basil
1 tablespoon chopped fresh oregano
1 bay leaf
1/4 cup (1/3 oz) chopped fresh flat-leaf (Italian) parsley
1/2 lemon, cut into 4 wedges
4 fresh flat-leaf (Italian) parsley sprigs

Method

  1. Preheat an oven to 350°F (180°C).
  2. Place the snapper fillets in a shallow glass baking dish and top with the lemon juice and pepper.
  3. To make the sauce, in a large nonstick frying pan over medium heat, heat the oil. Add the onion and garlic and saute, stirring frequently, for 2 minutes.
  4. Add the tomatoes, olives, capers, anchovies, basil, oregano and bay leaf. Bring to a boil, reduce the heat to low and simmer for 5 minutes.
  5. Pour the sauce over the fillets and top with the chopped parsley.
  6. Cover with aluminum foil and bake until the fish just separates when pressed with a fork, about 30 minutes. Remove and discard the bay leaf.
  7. To serve, divide among 4 individual plates. Top each with a lemon wedge and a parsley sprig.

Makes 4 servings.

Source: Cooking for Healthy Living

Seafood Soup with Tomato and Fennel

Ingredients

1/4 cup extra-virgin olive oil
3 cloves garlic, thinly sliced
1 cup finely diced fennel
1/2 cup finely diced celery
2 cups finely chopped onion
1 (48-oz) can diced tomatoes, undrained
4 cups water
1 cup white wine, divided
large pinch saffron
1 tbsp chopped fresh thyme
2 tsp kosher salt
2-1/2 lbs fresh mussels in the shell
1 lb peeled large shrimp
1 lb fresh halibut, cut into large pieces
1 tsp finely grated orange zest
2 tbsp finely chopped chives

Method

  1. Heat the olive oil in a large stockpot over medium heat. Add the garlic, fennel, celery and onion and saute for 5 minutes, until the vegetables are softened.
  2. Add the tomatoes to the pot along with their juices, 4 cups water. 1/2 cup white wine, saffron, thyme and kosher salt. Simmer gently for about 30 minutes.
  3. Meanwhile, in a large skillet, steam mussels in the remaining 1/2 cup wine just until they open. Cool slightly, remove the mussels from the shells and strain the steaming liquid.
  4. During the last 5 minutes of cooking the tomato saffron broth, add the mussels, steaming liquid, shrimp and halibut. Stir in zest. Sprinkle with chives and serve with baguette crisps.

Makes 6 servings.

Source: Style at Home Magazine

Baked Fish with Walnut, Herb and Breadcrumbs

Ingredients

2 tablespoons olive oil, plus 1 teaspoon for greasing
4 thick portions skinless white fish fillets, about 1/4 pound each
1/4 cup chopped walnuts
1/3 cup fresh whole-grain breadcrumbs
4 tablespoons chopped fresh parsley
2 tablespoons snipped fresh chives
4 lemon wedges, to garnish

Method

  1. Preheat the oven to 375°F.
  2. Grease a large ovenproof dish with oil and add the fish fillets.
  3. Add the walnuts to a bowl with the breadcrumbs, parsley, and chives. Stir in 2 tablespoons oil, then scatter the breadcrumb topping over each portion of fish, gently pressing it down.
  4. Bake in the oven for 20 minutes, or until the topping is browned and the fish is cooked through.
  5. Serve garnished with lemon wedges.

Makes 4 servings.

Source: Super Foods Cookbook