Quick, Easy and Simple Heart-healthy Roasted Fish Dish with Salsa

Ingredients

4 (4-oz) trout fillets
canola oil cooking spray
juice of 1 lemon (about 3 tbsp)
1 tbsp canola oil
1/4 tsp ground black pepper
2 lemons, whole

Salsa

1 mango, peeled and cut into 1/2-inch cubes
1 medium avocado, peeled and cut into 1/2-inch cubes
1/2 red onion, diced
1 tbsp lime juice
1 tbsp canola oil
1 tsp chili pepper powder
2 tbsp cilantro, chopped

Method

  1. Preheat oven to 375°F (190°C).
  2. Spray a 9- x 9-inch roasting pan or baking sheet with the canola oil spray. Place fillets inside and coat them with lemon juice, canola oil and pepper.
  3. Slice whole lemons into thin rounds, and remove seeds from each slice. Distribute slices equally among trout fillets.
  4. Roast fillets for 15-20 minutes, depending on thickness of fillets. Fish should be translucent and flakes easily when pulled apart.
  5. To make the salsa, place salsa ingredients in a small mixing bowl and mix to combine. Salsa will keep in the refrigerator for two to three days.
  6. Serve fish with salsa.

Makes 4 servings.

Source: Heart & Stroke Canada

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Broiled Marinated Black Cod

Ingredients

1-1/2 to 2 pounds black cod fillet, cut into 4 pieces
Cooked rice, thinly-sliced radishes, and micro-greens for serving

Marinade

1/2 cup sake kasu (酒粕)
1/4 cup mirin
1/4 cup water
2 tablespoons brown sugar
2 tablespoons white miso
1 tablespoon soy sauce

Method

  1. Mix marinade in a bowl.
  2. Put fish into a large ziploc bag. Add marinade. Carefully squeeze the air out, and seal it. Shake the bag until the fillets are coated with the marinade. Put on a tray or large plate and marinate in the refrigerator for at least 1 hour and up to 2 days.
  3. Put the rack of your oven as close to the top as it will go and preheat the broiler for 10 minutes.
  4. Meanwhile, drain the marinade, remove the fillets from the bag, and wipe dry with a paper towel.
  5. Put the fillets skin side down on a sturdy rimmed baking sheet lined with aluminum foil. Broil until the surface is nicely browned and the fish begins to flake when prodded with a fork, about 5 to 6 minutes for 1-inch-thick fillets.
  6. Remove from the oven. The broiling causes any pin bones to protrude from the fillets. Remove them (pliers or fish tweezers are good for this) and serve with rice, radish and micro-green.

Makes 4 servings.

Source: The Joy of Cooking

Chinese-style Thick Hearty Soup with Eel and Pickled Vegetable

Ingredients

7 oz eel, sliced
2 cups chicken stock
3 clovers garlic, sliced
1/2 oz dried daylily (金针), soaked and trimmed
3 dried black mushrooms, soaked and sliced
2/3 cup sliced fresh button mushrooms
1/4 cup soaked and sliced pickled mustard greens
1/2 tomato, diced
2 green onions, shredded
1 tbsp chopped cilantro

Marinade

2 tbsp cooking wine
1/4 tsp salt
1/4 tsp white pepper

Seasoning

1 tbsp oyster sauce
2 tsp fish sauce
1 tsp dark soy sauce
1 tsp sesame oil
1 tsp sugar

Cornstarch Solution

1 tbsp cornstarch, dissolved in 2 tbsp water

Method

  1. Combine eel and marinade ingredients in a bowl. Stir to coat. Let stand 30 minutes.
  2. Combine seasoning ingredients in a bowl. Set aside.
  3. Bring chicken stock to a boil. Reduce heat to low. Keep broth at a simmer.
  4. Heat 1 tbsp cooking oil in a hot wok over high heat. Add garlic, stir-fry 1 minute or until fragrant and golden brown.
  5. Add eel, daylily and black mushrooms. Cook 1 minute. Add broth and bring to a boil.
  6. Add button mushrooms, pickled mustard greens and tomato. Cook another 2 to 3 minutes.
  7. Add seasonings and cornstarch solution. Cook, stirring, until soup thickens, add green onions and cilantro, mix well. Serve hot.

Makes 4 to 6 servings.

Source: Gourmet Do It Yourself

Fish Sandwiches

Ingredients

1/2 cup mayonnaise
1 medium lime, finely grated to yield 1/2 tsp zest and squeezed to yield 4 tsp juice
1-1/2 tsp wasabi paste; more to taste
Kosher salt and freshly ground black pepper
2 large eggs
2 Tbsp soy sauce
1 cup panko
4 (4 to 5 oz) boneless, skinless hake, haddock, or cod fillets (preferably 1 to 1-1/2 inches thick)
1/2 cup plus 1 Tbsp vegetable oil
1 tsp finely grated fresh ginger
3 cups thinly sliced iceberg lettuce (1/4 head)
4 hamburger buns, lightly toasted

Method

  1. In a small bowl, combine the mayonnaise, lime zest, 1 tsp of the limejuice, and the wasabi paste. Season to taste with salt, pepper, and more wasabi, if you like.
  2. In a wide, shallow bowl, lightly beat the eggs and 1 Tbsp of the soy sauce until combined. Put the panko in another wide shallow bowl.
  3. Pat the fish fillets dry and lightly season with salt. Working with one fillet at a time, dip it in the egg mixture, letting any excess drip off, then coat with the panko, pressing the breadcrumbs onto the fish. Set each breaded fillet on a plate or tray as you finish it.
  4. In a 10-inch nonstick skillet, heat 1/2 cup of the oil over medium heat until shimmering hot. Fry the fish, flipping once, until well browned andjust cooked through, 5 to 8 minutes total. Transfer to paper towels to drain, and sprinkle each fillet with a pinch of salt.
  5. Meanwhile, in a large bowl, stir together the remaining 1 Tbsp lime juice, 1 Tbsp soy sauce, 1 Tbsp oil, the ginger, 1/4 tsp salt, and 1/4 tsp pepper. Add the lettuce and toss to coat.
  6. Spread the wasabi mayonnaise on both cut sides of the buns. Put one fish fillet on the bottom of each bun, then top with the lettuce and the bun top.

Makes 4 servings.

Source: Cook Fresh

Roman-style Gnocchi Made with Semolina Flour

Ingredients

3 cups whole milk
teaspoon salt
3/4 cup semolina (3 ounces; sometimes labeled “semolina flour”)
3 large eggs
7 tablespoons grated Parmigiano-Reggiano
4-1/2 tablespoons unsalted butter, softened

Method

  1. Bring milk with the salt to a simmer in a 2- to 3-quart heavy saucepan over medium-low heat. Add semolina in a slow stream, whisking, then simmer, stirring constantly with a wooden spoon, 12 minutes (mixture will be very stiff).
  2. Remove from heat and stir in eggs, one at a time, then stir in 6 tablespoons cheese and 3 tablespoons butter. Spread into a 1/2-inch-thick slab on an oiled baking sheet using a lightly oiled rubber spatula, then chill, uncovered, until cool to the touch, about 10 minutes.
  3. Cut out rounds from gnocchi with cookie cutter dipped in cool water (incorporating scraps as you work) and gently transfer rounds (they will be very soft), slightly overlapping, to buttered baking dish.
  4. Chill gnocchi, uncovered, for 1 hour.
  5. Preheat oven to 450°F, with racks in upper and lower thirds.
  6. Melt remaining 1-1/2 tablespoons butter and brush over gnocchi, then sprinkle with remaining tablespoon cheese.
  7. Bake in upper third of oven for 10 minutes, then switch dish to lower third of oven and continue to bake until gnocchi are slightly puffed and lightly browned, about 10 minutes more.
  8. Let stand for 5 minutes before serving.

Makes 6 servings.

Source: Gourmet Italian