Pan-fried Fish with Vegetables and Salsa

Ingredients

5 tablespoons olive oil
3 small fennel bulbs (about 1 pound total), trimmed and cut from tip to core into 1/4-inch-thick slices
1 small yellow onion, thinly sliced
4 small lemons, cut in half crosswise
4 red snapper fillets with skin, 6-ounce each
Kosher salt and freshly ground black pepper

Salsa Verde

1/2 cup extra-virgin olive oil
3 tablespoons finely chopped green onion (white and green parts)
2 tablespoons chopped fresh basil
2 tablespoons chopped fresh flat-leaf parsley
1 teaspoon chopped fresh rosemary
2 tablespoons chopped drained nonpareil capers
1 tablespoon minced shallots
finely grated zest of 1 lemon

Method

  1. To make the salsa verde, whisk all the ingredients together in a small bowl. Set aside at room temperature.
  2. Heat a large skillet over medium-high heat. Add 2 tablespoons of the olive oil, then lay half of the fennel and onion in the pan. Cook for about 3 minutes on each side, or until tender and golden brown. Transfer to a plate and cover to keep warm. Repeat with 1 tablespoon of the remaining olive oil and the remaining fennel and onions. This time, place the lemon halves cut side in the skillet alongside the vegetables and cook for about 1 minute, or until they begin to brown on the cut sides.
  3. Remove the lemons from the skillet and squeeze 1/4 cup of juice from about 4 of the lemon halves. Stir the juice into the salsa verde. Season the salsa to taste with salt and pepper. Reserve the remaining lemons for serving.
  4. Meanwhile, using a sharp knife, lightly score the skin side of each fillet. Season the fillets with salt and pepper.
  5. Heat a large nonstick skillet over medium-high heat. Add the remaining 2 tablespoons olive oil, then lay the snapper fillets skin side down in the skillet and cook for about 3 minutes or until the skin is golden brown and crisp.
  6. Turn the fish over and cook for 1 minute more, or until the fish is barely opaque when pierced in the thickest part with the tip of a small knife.
  7. Divide the fennel mixture evenly among four dinner plates and place the fish alongside. Drizzle with the salsa verde and serve with the reserved caramelized lemons.

Makes 4 servings.

Source: Curtis Stone What’s for Dinner?

Wild Salmon with Avocado Cream

Ingredients

4 (4 oz) boneless, skinless wild salmon fillet portions
sea salt and freshly ground black pepper
3 Tbsp minced chives, divided
2 cups sugar snap peas, trimmed
4 cups baby spinach leaves, washed and spun dry
1 cup halved cherry tomatoes
4 cups vegetable broth
2 Tbsp extra-virgin olive oil
1 Tbsp freshly squeezed lime juice
1 Tbsp rinsed and drained capers

Avocado Chive Cream

1 ripe Haas avocado, pitted and peeled
1/4 cup cilantro leaves
1 Tbsp minced chives
1 to 2 Tbsp fresh squeezed lime juice
1 Tbsp extra-virgin olive oil

Method

  1. Season fish lightly with a little salt and pepper. Sprinkle with 1 Tbsp chives and set aside at room temperature.
  2. To make Avocado Chive Cream, place all ingredients in blender or food processor. Whirl until smooth. Add a little more lime juice or salt if you wish.
  3. Cut a piece of parchment paper to fit and press into surface of Avocado Chive Cream. Refrigerate until ready to use.
  4. Blanch sugar snap peas in boiling water for a minute or two. Then drain and plunge into cold water to stop the cooking. Drain and pat dry. Cut into halves and place in large bowl along with spinach and tomatoes. Set aside.
  5. Heat vegetable broth in large, straight-sided saute pan large enough to hold salmon fillets in a single layer. Gently place salmon in simmering broth and gently poach over medium heat for 5 to 7 minutes or until cooked medium rare.
  6. To serve, spoon 2 Tbsp Avocado Chive Cream onto centre of each of 4 serving plates. Place drained salmon fillet on top.
  7. Drizzle olive oil and lime juice over sugar snap peas, spinach and tomatoes. Gently toss to coat evenly and place generous serving alongside salmon fillet. Place a smaller dollop of Avocado Cream on salmon fillet and scatter with a few capers. Sprinkle with generous grating of fresh black pepper before serving.

Makes 4 servings.

Source: Sage magazine

Tacos with Fish and Mango Pineapple Salsa

Ingredients

1/4 cup pickerel, diced
2 Tbsp toasted coconut
2 6-inch corn tortillas
1 Tbsp oil
1/4 cup lettuce, shredded
2 tbsp citrus aioli
cilantro, to garnish
1 lime wedge

Salsa

1/4 cup pineapple, diced
1/2 cup mango, diced
1/4 cup red onion, finely chopped
1/4 cup red pepper, finely chopped
1 tsp cilantro, chopped
1 lime, zested and juiced
1 Tbsp honey
1 tsp coriander
1/8 tsp cumin
pinch cayenne
dash Tabasco sauce
salt, to taste

Method

  1. To make the salsa, put all ingredients in a bowl and mix with a spoon until thoroughly combined.
  2. Toss fish in coconut and bake in a 350°F oven for 6 minutes, or until insides are opaque.
  3. Meanwhile, toast tortillas by placing 1 Tbsp of oil in a saute pan and cook the shell for 2 minutes per side. Alternately, brush tortillas with oil and bake in oven for 3 minutes beside the fish.
  4. To assemble taco, fill shell with Lettuce, then top with fish, red onions, and 2 Tbsp mango salsa. Drizzle with aioli and garnish with cilantro and a lime wedge before serving.

Makes 2 servings.

Source: cioa!

Tuna Salad in Baked Bean Cups

Ingredients

2 (6 oz) cans water-packed albacore tuna, drained
1/2 cup plain Greek yogurt
1 celery stalk, chopped
1 apple, finely chopped
2 green onions, thinly sliced
1 tsp mild curry powder
juice of 1/2 lemon

Bean Cups

2 cups cooked or canned (drained and rinsed) white navy beans
1/2 cup whole grain or gluten-free flour
1/2 cup chopped parsley
2 garlic cloves, minced
1 tsp ground cumin
1/2 tsp salt
1/4 tsp ground black pepper
2 Tbsp extra-virgin olive oi

Method

  1. Preheat oven to 350ºF (180ºC).
  2. Place bean cups ingredients in food processor container and blend until a paste forms. Divide mixture among 12 standard-sized greased muffin cups. Using fingers, form each into a cup shape so that bean paste rises up the sides. Bake for 20 minutes, or until cups have set but are still slightly moist. Let cool for several minutes before unmoulding.
  3. Place tuna in large bowl or container and flake with fork. Stir in yogurt, celery, apple, green onion, curry powder and lemon juice.
  4. Spoon tuna salad into bean cups and serve.

Makes 6 servings.

Source: Sage magazine

Italian-style Baked Swordfish with Pink Peppercorn

Ingredients

4 swordfish or halibut steaks (each about 1-inch thick and 5 to 6 oz)
1/3 cup whole pink peppercorns
8 teaspoons honey
4 large butter lettuce leaves, rinsed and crisped
2 jars marinated artichoke hearts, about 12 oz, drained
lemon wedges

Method

  1. In a (1 to 1.4-liter) pan, combine peppercorns and about 2 cups water. Bring to a boil over high heat; then reduce heat and simmer until peppercorns are slightly softened (about 4 minutes). Drain well.
  2. Rinse fish and pat dry. Arrange pieces well apart in a lightly oiled shallow 10- by 15-inch baking pan. Brush each piece with 2 teaspoons of the honey; then top equally with peppercorns, spreading them in a single layer.
  3. Bake in a 400ºF (205ºC) oven until fish is just opaque but still moist in thickest part; cut to test (about 10 minutes).
  4. Place one lettuce leaf on each of 4 individual plates. Top lettuce with artichokes. With a wide spatula, lift fish from baking pan and arrange alongside lettuce. Season to taste with lemon.

Makes 4 servings.

Source: Low Fat Italian Cooking