Taste USA: Fish

Monday, July 4, 2016

sea bass with spinach dhal

How to make sea bass with spinach dhal recipe - Calories per serving 438

Serves 4

Preparation time 5 minutes, Cooking time 30 minutes

Ingredients:
1½ tablespoons olive oil
1 onion, finely diced
2 garlic cloves, finely chopped
1 green chilli, deseeded and finely chopped
1 teaspoon mustard seeds
1 teaspoon cumin seeds
2 teaspoons garam masala
200 g (7 oz) red lentils
400 g (13 oz) can chopped tomatoes
600 ml (1 pint) gluten-free vegetable stock
4 sea bass fillets, about 150 g (5 oz) each
225 g (7½ oz) spinach
handful of coriander leaves, chopped
salt and pepper
1 tablespoon toasted flaked almonds, to garnish

Method:
Heat 1 tablespoon of the oil in a pan, add the onion and fry for 5 minutes until soft. Stir in the garlic and chilli and cook for a further 1 minute. Add the seeds and garam masala and continue to cook for 2 minutes.

Stir in the lentils, tomatoes and stock and bring to the boil. Reduce the heat and simmer for 20 minutes.

Meanwhile, heat the remaining oil in a separate large frying pan and cook the sea bass for 3–4 minutes on each side until cooked through.

Stir the spinach and chopped coriander through the lentils until just starting to wilt, then season. Divide the dhal between 4 plates and top each one with a sea bass fillet. Serve sprinkled with toasted flaked almonds.

For grilled sea bass with garlicky spinach, cook 4 x 150 g (5 oz) sea bass fillets under a preheated hot grill for 3–4 minutes on each side until cooked through. Meanwhile, place 750 g (1¾ lb) spinach in a saucepan and pour over a little boiling water, cover and cook for 1–2 minutes until the leaves start to wilt, then drain.

Heat 1 tablespoon olive oil in a large frying pan and cook 3 tablespoons pine nuts and 2 chopped garlic cloves for 2–3 minutes, then stir in the wilted spinach. Divide between 4 plates and top with the sea bass fillets. Calories per serving 301

sea bass with spinach dhal

roasted salmon and vegetables

How to make roasted salmon and vegetables recipe - Calories per serving 457

Serves 4

Preparation time 15 minutes, Cooking time 40–45 minutes

Ingredients:
600 g (1¼ lb) sweet potatoes, peeled and cut into wedges
1 large fennel bulb, cut into 8 wedges
2 garlic cloves, chopped
small bunch of parsley, chopped
2 tablespoons olive oil
1 tablespoon chopped mint
4 salmon fillets, about 125 g (4 oz) each, skin scored 3 times
grated rind and juice of 1 lemon
pepper

To serve
25 g (1 oz) Parmesan cheese shavings
lemon wedges

Method:
Cook the sweet potatoes and fennel in a saucepan of boiling water for 4 minutes, then drain. Transfer to a roasting tin and sprinkle with the garlic, pepper, half the parsley and the olive oil. Toss together. Roast in a preheated oven, 220°C (425°F), Gas Mark 7, for 20–25 minutes until the vegetables are tender and golden.

Meanwhile, rub the remaining parsley and the mint into the scored salmon skin. Set aside.

Lay the salmon, skin side up, on top of the vegetables, sprinkle with the lemon rind and juice and roast for a further 15 minutes, or until the fish is cooked through and the vegetables are tender.

Sprinkle with the Parmesan shavings and serve with lemon wedges.

For fennel & salmon soup, heat 1 tablespoon olive oil in a pan, add 2 chopped shallots and fry for 2–3 minutes. Add 400 g (13 oz) new potatoes and 2 chopped fennel bulbs and cook for a further 3–4 minutes.

Pour in 900 ml (1½ pints) glutenfree vegetable stock and simmer for 10–12 minutes until the vegetables are tender.

Blend with a hand-hand blender, then return to the heat, season and drop in 400 g (13 oz) skinless salmon fillet, cut into chunks, and cook for 3–4 minutes until the fish is cooked through. Ladle into 4 bowls and serve sprinkled with chopped parsley. Calories per serving 325

roasted salmon and vegetables

grilled salmon with kale salad

How to make grilled salmon with kale salad recipe - Calories per serving 463

Serves 4

Preparation time 15 minutes, Cooking time 8–11 minutes

Ingredients:
1 tablespoon sunflower seeds
200 g (7 oz) kale, shredded
4 salmon fillets, about 150 g (5 oz) each
¼ small red cabbage, shredded
1 carrot, peeled and cut into matchsticks
1 avocado, peeled, stoned and sliced
100 g (3½ oz) cherry tomatoes, halved
2 tablespoons extra virgin olive oil
juice of ½ lime
½ teaspoon gluten-free Dijon mustard
½ teaspoon maple syrup
2 tablespoons chopped chives
pepper

Method:
Heat a nonstick frying pan over a medium-low heat and dry-fry the sunflower seeds for 2–3 minutes, stirring frequently, until slightly golden and toasted. Set aside.

Place the kale in a colander, then pour over boiling water to slightly wilt the kale. Refresh under cold running water and drain.

Cook the salmon fillets under a preheated hot grill for 3–4 minutes on each side, or until cooked through.

Meanwhile, toss the kale together with the cabbage, carrot, avocado and tomatoes in a serving bowl. Whisk together the remaining ingredients and pour over the salad.

Scatter the toasted seeds over the salad. Serve the salad with the salmon and sprinkle over a little pepper.

For Chinese-style kale with pan-fried tuna, heat 1 tablespoon sunflower oil in a wok and stir-fry 2 sliced garlic cloves for a few seconds, then add 200 g (7 oz) shredded kale. Toss around in the garlicky oil, then pour over 100 ml (3½ fl oz) boiling water and cook for 5–6 minutes until the kale has wilted. Meanwhile, heat 1 tablespoon olive oil in a separate frying pan and cook 4 x 150 g (5 oz) tuna steaks for 3–4 minutes on each side (depending on how rare you like your tuna). Stir 1 tablespoon gluten-free soy sauce and 1 tablespoon gluten-free oyster sauce into the kale and heat through. Serve topped with the tuna. Calories per serving 288

grilled salmon with kale salad

Saturday, July 2, 2016

thai steamed fish

How to make thai steamed fish recipe - Calories per serving 210 (not including rice, pak choi and mange tout)

Serves 4

Preparation time 10 minutes, Cooking time 10 minutes

Ingredients:
4 trout fillets, about 150 g (5 oz) each
4 pak choi, quartered lengthways
5 cm (2 inch) piece of fresh root ginger, peeled and sliced
2 garlic cloves, chopped
1 red chilli, deseeded and sliced
grated rind and juice of 2 limes
3 tablespoons gluten-free soy sauce

Method:
Place the trout fillets and pak choi on 2 large pieces of foil and sprinkle with the ginger, garlic, chilli, lime rind and juice. Pour over the soy sauce, then loosely seal the foil to form parcels.

Transfer the parcels to a steamer and cook for 10 minutes, or until the fish is cooked through. Serve with lime halves, jasmine rice and steamed pak choi and mange tout, if liked.

For Thai fish soup, mix together 1 litre (1¾ pints) gluten-free fish stock, 1½ tablespoons red Thai curry paste, 4 kaffir lime leaves and 1 tablespoon glutenfree fish sauce in a saucepan. Bring to a simmer and cook for 5 minutes, then add 300 g (10 oz) skinless white fish fillets, such as cod or haddock, and cook for 2 minutes. Stir in 150 g (5 oz) raw peeled king prawns, 3 pak choi, quartered, and a handful of coriander leaves and simmer for 2–3 minutes until the prawns turn pink and the fish is just cooked through. Serve immediately. Calories per serving 148

thai steamed fish

Friday, July 1, 2016

provencal fish stew

How to make provencal fish stew recipe - Calories per serving 234

Serves 4

Preparation time 15 minutes, Cooking time 15–18 minutes

Ingredients:
1 tablespoon olive oil
3 shallots, thinly sliced
3 garlic cloves, chopped
400 g (13 oz) can chopped tomatoes
1 tablespoon tomato purée
1 thyme sprig
300 ml (½ pint) gluten-free fish stock
300 g (10 oz) live mussels, scrubbed and debearded (discard any that don’t shut
when tapped)
500 g (1 lb) skinless cod or haddock fillet, cut into pieces
200 g (7 oz) squid, cleaned and sliced into rings
salt and pepper
2 tablespoons chopped parsley, to garnish

Method:
Heat the oil in a large pan, add the shallots and garlic and fry for 3–4 minutes until softened. Add the tomatoes, tomato purée and thyme and cook for a further 4–5 minutes.

Pour in the stock and bring to the boil, then add the mussels, fish and squid, cover the pan and cook for 5–6 minutes until the mussels have opened and the fish is cooked through. Discard any mussels that remain closed.

Season with salt and pepper, ladle into 4 bowls and serve sprinkled with parsley.

For hot & sour fish soup, place 850 ml (1½ pints) hot gluten-free fish stock, 1 teaspoon coriander seeds and 2.5 cm (1 inch) piece of fresh root ginger, peeled and sliced, in a saucepan and simmer for 5 minutes. Add 1 tablespoon gluten-free fish sauce, 2 thinly sliced red chillies and 3 thinly sliced garlic cloves and simmer for a further 2 minutes, then add 300 g (10 oz) raw peeled king prawns and 200 g (7 oz) skinless cod or haddock fillet, cut into pieces, and cook gently for 5–6 minutes until the prawns turn pink and the fish is cooked through. Add 2 sliced spring onions and the juice of 1 lime. Season to taste and serve sprinkled with 2 tablespoons chopped coriander. Calories per serving 128

provencal fish stew

oven baked halibut

How to make oven baked halibut recipe - Calories per serving 227

Serves 4

Preparation time 15 minutes, Cooking time 15 minutes

Ingredients:
4 halibut fillets, about 150 g (5 oz) each
4 tomatoes, chopped
4 spring onions, sliced
1 red chilli, deseeded and sliced
2 garlic cloves, sliced
2 carrots, peeled and cut into julienne strips
juice of 2 limes
2 tablespoons gluten-free soy sauce
few coriander sprigs
salt and pepper
steamed green beans, to serve

Method:
Place each halibut fillet on a large piece of nonstick baking paper, then top each with a quarter of the tomatoes and spring onions. Divide the remaining ingredients between the fish and season with salt and pepper.

Wrap up and seal the paper to form parcels, then transfer to a baking sheet. Bake in a preheated oven, 220°C (425°F), Gas Mark 7, for 15 minutes, or until the fish is cooked through. Serve with steamed green beans.

For Thai-style halibut, heat ½ tablespoon olive oil in a frying pan, add 6 chopped spring onions and fry for 1 minute, then stir in 2 tablespoons red Thai curry paste and cook for 1 minute. Stir in 200 ml (7 fl oz) gluten-free fish stock and a 400 ml (14 fl oz) can coconut milk. Bring to the boil, then reduce the heat and simmer for 5 minutes. Add 4 x 150 g (5 oz) halibut fillets, cover and cook for 6–8 minutes until the fish is cooked through. Divide 150 g (5 oz) wilted spinach between 4 bowls, then spoon in the halibut and pour over the liquid. Serve sprinkled with 2 tablespoons toasted sesame seeds. Calories per serving 427

oven baked halibut

roasted cod with ratatouille

How to make roasted cod with ratatouille recipe - Calories per serving 269

Serves 4

Preparation time 10 minutes, Cooking time 26–28 minutes

Ingredients:
400 g (13 oz) courgettes, sliced
2 red peppers, cored, deseeded and chopped
2 red onions, cut into wedges
1 aubergine, chopped
4 garlic cloves, sliced
2 tablespoons olive oil
300 g (10 oz) cherry tomatoes
small handful of basil leaves, torn
4 cod loins, about 150 g (5 oz) each
salt and pepper

Method:
Place the vegetables in a roasting tin and toss together with the garlic, oil and salt and pepper. Place in a preheated oven, 220°C (425°F), Gas Mark 7, for 16 minutes.

Add the tomatoes and basil to the vegetables and toss together. Nestle the cod loins among the vegetables, then return to the oven for a further 10–12 minutes, or until the fish is cooked through.

For baked cod, tomatoes & leeks, place 4 x 150 g (5 oz) cod loins in a foil-lined ovenproof dish. Drizzle over 2 tablespoons olive oil and the juice of 1 lemon, then add 2 trimmed, cleaned and sliced leeks, 100 g (3½ oz) halved cherry tomatoes and salt and pepper.

Toss together gently, then seal the foil to form a parcel. Place in a preheated oven, 200°C (400°F), Gas Mark 6, for 18–19 minutes, or until the fish is cooked through. Meanwhile, cook 475 g (15 oz) peeled and chopped potatoes in a saucepan of boiling water for 12–15 minutes until tender.

Drain, then mash with 1 tablespoon natural yogurt, ½ tablespoon olive oil and 4 sliced spring onions. Serve the cod with the mashed potatoes. Calories per serving 333

roasted cod with ratatouille

monkfish kebabs with tabbouleh

How to make monkfish kebabs with tabbouleh recipe - Calories per serving 285

Serves 4

Preparation time 20 minutes, plus marinating, Cooking time 25–30 minutes

Ingredients:
3.5 cm (1½ inch) piece of fresh root ginger, peeled and diced
grated rind and juice of 1 lemon
½ teaspoon turmeric
2 garlic cloves, crushed
½ teaspoon dried chilli flakes
1 tablespoon chopped mint
4 tablespoons natural yogurt
500 g (1 lb) monkfish, skinned and cut into bite-sized chunks
200 g (7 oz) quinoa
4 tablespoons chopped parsley
2 tablespoons chopped coriander leaves
50 g (2 oz) cherry tomatoes, quartered
lemon wedges, to serve

Method:
Mix together the ginger, lemon rind and juice, turmeric, garlic, chilli flakes, half the mint and the yogurt in a small bowl.

Thread the monkfish on to 8 bamboo skewers that have been presoaked in water for 10 minutes to prevent burning, then place in a shallow non-metallic dish. Pour over the yogurt marinade and leave to marinate for 20 minutes.

Meanwhile, cook the quinoa in a saucepan of boiling water according to the packet instructions, then drain and refresh under cold running water and drain again. Transfer to a bowl and stir in the remaining mint, the parsley, coriander and tomatoes.

Cook the kebabs under a preheated hot grill or on a barbecue for 10–12 minutes, turning frequently, until the fish is cooked through. Serve with the tabbouleh and lemon wedges.

For monkfish & mango salad, toss together 400 g (13 oz) monkfish, cut into chunks, 2 tablespoons olive oil and 1 tablespoon red Thai curry paste in a bowl and leave to marinate for 20 minutes. Meanwhile, toss together the leaves of 2 Little Gem lettuces, 1 peeled, stoned and sliced mango, ¼ sliced cucumber, a small bunch of chopped coriander and 3 sliced spring onions, then then transfer to a large serving plate.

Heat a frying pan (or you can cook over a barbecue) and cook the monkfish for 2–3 minutes on each side until cooked through. Spoon on to the salad and serve sprinkled with 1 tablespoon toasted almond flakes, a squeeze of lime juice and a drizzle of olive oil. Calories per serving 234

monkfish kebabs with tabbouleh

Thursday, June 30, 2016

smoked salmon sesame blinis

How to make smoked salmon sesame blinis recipe - Calories per blini 50

Makes 25

Preparation time 10 minutes, plus chilling, Cooking time 10 minutes

Ingredients:
100 g (3½ oz) gluten-free plain flour
1 egg
150 ml (¼ pint) soya yogurt
2 tablespoons cold water
1 red chilli, deseeded and chopped
8 spring onions, finely sliced
2 tablespoons chopped coriander leaves
1 tablespoon sesame seeds
1 tablespoon sunflower oil
4 tablespoons low-fat crème fraîche
150 g (5 oz) smoked salmon, sliced
salt and pepper
chopped chives, to garnish

Method:
Place the flour, egg, yogurt and measurement water in a blender or food processor and process to form a smooth batter. Pour into a bowl, then stir in the chilli, spring onions, coriander, sesame seeds and salt and pepper. Cover and chill for 20 minutes.

Heat a frying pan with a little of the oil and then wipe with kitchen paper. Add dessertspoonfuls of the mixture and cook for 1 minute on each side until lightly golden, then remove from the pan and keep warm. Repeat with the remaining batter.

Top each blini with a little dollop of crème fraîche, a piece of smoked salmon and a sprinkling of chopped chives and sprinkle with a little extra pepper.

For grilled sesame salmon, whisk together 2 tablespoons gluten-free soy sauce, 2 teaspoons clear honey, 2 teaspoons peeled and grated fresh root ginger, 1 tablespoon sesame oil and 2 crushed garlic cloves. Place 4 x 150 g (5 oz) salmon fillets in a shallow bowl and pour over the marinade.

Cover and leave to marinate in the refrigerator for 10–15 minutes. Cook the salmon fillets, skin side up, under a preheated grill for 5–6 minutes, then turn the fillets over, sprinkle with 2 tablespoons sesame seeds and cook for a further 3–4 minutes until golden and cooked through. Serve with a crisp green salad. Calories per serving 351

smoked salmon sesame blinis

salmon ceviche

How to make salmon ceviche recipe - Calories per serving 196

Serves 4

Preparation time 15 minutes, plus marinating

Ingredients:
400 g (13 oz) fresh skinless salmon fillet, thinly sliced
juice of 6–8 limes
4 spring onions, finely chopped
2 celery sticks, finely sliced
1 tablespoon finely chopped coriander leaves
100 g (3½ oz) watercress, to garnish

Method:
Place the salmon in a non-metallic bowl and cover with the lime juice. Cover and leave to marinate in the refrigerator for 25 minutes.

When ready to serve, drain the salmon, add the spring onions, celery and coriander and mix well.

Garnish with the watercress and serve.

For hot-smoked salmon salad, blanch 200 g (7 oz) trimmed asparagus in a saucepan of boiling water for 1–2 minutes, then drain and refresh under cold running water. Whisk together 3 tablespoons extra virgin olive oil, 1 tablespoon lime juice, 1 teaspoon gluten-free wholegrain mustard, ½ teaspoon clear honey and 1 deseeded and diced red chilli in a small bowl.

In a large bowl, toss together 400 g (13 oz) flaked hot-smoked salmon, 4 sliced spring onions, a small handful of coriander leaves, 100 g (3½ oz) sliced radishes, 250 g (8 oz) mixed salad leaves, 12 halved baby plum tomatoes, the cooked asparagus and the salad dressing. Divide between 4 plates and serve immediately with lime wedges. Calories per serving 367

salmon ceviche

Sunday, June 26, 2016

blackened mahi-mahi with pineapple salsa

How to make blackened mahi-mahi with pineapple salsa recipe - This warm-water fish with a Hawaiian name is given a Caribbean twist with a sweet and spicy pineapple salsa.

SERVES 5

COOK TIME 20 mins, PREP TIME 4–6 mins

Ingredients:
1⁄2 stick (4 tbsps) butter, melted
2 tsp sea salt
2 tsp garlic powder
2 tsp freshly ground black pepper
1 tsp cayenne pepper
1 tsp dried oregano
1 tsp dried thyme
5 x 51⁄2oz (150g) mahi-mahi fillets, skins removed; or a firm, white fish, such as snapper

For the salsa:
1⁄2 pineapple, skinned and cored (see technique, right)
1 red bell pepper, halved and seeded
1 red onion, finely chopped
1 jalapeño or other mild green chile, seeded (optional) and finely chopped
1 garlic clove, crushed
juice of 2 limes
handful of cilantro, finely chopped

Method:
1 For the salsa, chop the pineapple and pepper into small, similarsized chunks and put them in a bowl. Add the onion, jalapeño, garlic, lime juice, and cilantro, and stir to mix. Set aside.

2 Pour the melted butter into a wide, shallow bowl. In another wide, shallow bowl, mix the sea salt, garlic powder, black pepper, cayenne pepper, oregano, and thyme.

3 Heat a large, heavy-based frying pan over medium-high heat. When the pan is hot, dip the fish fillets in the melted butter, coating both sides well, then dip in the seasoning.

4 Cook the fillets for 2–3 minutes on each side, or until blackened. Serve hot, topped with the pineapple salsa.

Coring a Pineapple
1 With a sharp knife, cut off the top and the base. Stand it upright and cut along the contour of the flesh, removing the skin in strips from top to bottom.

2 Turn the pineapple sideways and cut it into slices of an even thickness. Use a round metal cutter to remove the hard, fibrous center of each ring.

blackened mahi-mahi with pineapple salsa

Thursday, June 23, 2016

roasted salmon with green beans

How to make roasted salmon with green beans recipe - Each serving provides 442 calories, 36 g protein, 20 g fat (4 g saturated fat), 29 g carbohydrate (3 g sugars), 6 g fiber, 226 mg sodium

SERVES: 4

PREPARATION: 15 MINUTES, COOKING: 15 MINUTES

Ingredients:
1 1/2 pounds (750 g) small new potatoes, scrubbed
2 tablespoons (30 ml) olive oil
pinch of salt and freshly ground black pepper
1 tablespoon (15 ml) piri piri spice mix (available from specialty food stores)
4 salmon fillets, about 5 ounces (150 g) each, skin removed
5 ounces (150 g) green beans, trimmed
5 ounces (150 g) sugar snap peas

Method:
1 Preheat the oven to 425°F (220°C). Line two baking pans with parchment paper.

2 Cut the potatoes lengthwise into wedges and toss them in a large bowl. with 1 tablespoon (15 ml) of oil; season with salt and pepper. Put the potatoes in a single layer on one of the pans. Rub the spice mix evenly over each side of the salmon fillets. Place them on the other pan; drizzle each portion with 1/2 teaspoon (2 ml) oil. Roast potatoes for 15 minutes, roast the salmon filets for 8–10 minutes, depending on their thickness.

3 While the fish is roasting, bring a saucepan of water to a boil. Add the beans and sugar snaps and cook over a medium–high heat for 2–3 minutes, or until just tender. Drain and season with pepper.

4 Serve the salmon with the potatoes, green beans and sugar snap peas.

roasted salmon with green beans

baked fish parcels

How to make baked fish parcels recipe - Lay a piece of fish on a bed of greens, season it with a few aromatics and wrap it up tightly in a parcel and you have a simple, easy way to cook fish—and seal in all the nutrients, too.

SERVES: 4

PREPARATION: 20 MINUTES, COOKING: 15 MINUTES

Ingredients:
1 1/4 cups (280 g) mixed Asian greens, such as bok choy and Chinese cabbage, chopped
4 fish steaks, such as halibut or haddock, about 5 ounces (140 g) each
grated zest and juice of 1/2 small orange
3 tablespoons (45 ml) shredded fresh basil
2 garlic cloves, finely chopped
1/2 cup (125 ml) dry white wine
1 tablespoon (15 ml) olive oil
1/2 bulb fennel, very thinly sliced
1 carrot, cut into thin strips
freshly ground black pepper

Bulgur and herb pilaf:
1 cup (200 g) bulgur
1 tablespoon (15 ml) olive oil
juice of 1/2 lemon
1 garlic clove, finely chopped
2 tablespoons (30 ml) shredded fresh basil
2 tablespoons (30 ml) chopped fresh cilantro leaves
3 scallions, thinly sliced

Method:
1 Preheat the oven to 465°F (240°C). Cut four 12 inch (30 cm) squares of foil or parchment paper. Arrange one-quarter of the chopped Asian greens in the middle of each square. Top with a piece of fish and cover with orange zest and juice, basil, garlic, wine, oil, fennel and carrot. Season to taste with pepper. Fold the foil over to form a parcel, leaving a little air inside so the ingredients can steam; twist the edges to seal. Place the parcels on a baking sheet. Set aside.

2 To make the bulgur and herb pilaf, combine the bulgur with 33/4 cups (900 ml) water in a large saucepan and bring to a boil. Reduce heat to medium–low, cover and cook for 12–15 minutes, or until just tender. Drain the bulgur if necessary.

3 While the bulgur is cooking, put the fish parcels into the oven and bake for 10 minutes. Open one of the parcels to check that the fish is cooked; it will flake easily when tested with a fork.

4 Fluff the bulgur with a fork and mix in the oil, lemon juice, garlic, basil, cilantro and scallions. Season to taste with pepper. Serve one fish parcel to each person, and let them open it at the table (take care as steam is hot). Serve the bulgur pilaf separately in a bowl.

OTHER IDEAS
+ Cod or tuna can be used instead of halibut or haddock.
+ Replace the white wine with orange juice.

Each serving provides
396 calories, 31 g protein, 11 g fat (2 g saturated fat), 34 g carbohydrate (4 g sugars), 9 g fiber, 167 mg sodium

baked fish parcels

Wednesday, June 22, 2016

steamed fish fillets with spring vegetables

How to make steamed fish fillets with spring vegetables recipe - Bamboo steamer baskets are very handy for this recipe you can stack them so that everything can be steamed together—and the moist heat from steaming prevents the fish from drying out. If using a purchased fish stock, dilute it a little, as the stock will get some extra saltiness and flavor from the soy marinade.

SERVES: 4

PREPARATION: 15 MINUTES, COOKING: 15 MINUTES

Ingredients:
4 sea bass fillets, 1 1/2 inches (3.5 cm) thick with skin on, about 5 ounces (150 g) each
3 cups (750 ml) homemade or low-sodium fish stock
1 cup (185 g) couscous
1 strip of lemon zest
1 1/2 cups (350 g) baby carrots
12 scallions, trimmed to about 4 inches (10 cm) long
1/2 pound (200 g) asparagus, trimmed and halved diagonally
2 tablespoons (30 ml) fresh parsley
freshly ground black pepper

Marinade:
1 teaspoon (5 ml) grated fresh ginger
1 tablespoon (15 ml) low-sodium soy sauce
1/2 teaspoon (2 ml) sesame oil
1 clove garlic, finely chopped
1 tablespoon (15 ml) dry sherry, dry white wine or vermouth

Method:
1 To make the marinade, combine the ginger, soy sauce, sesame oil, garlic and sherry in a large bowl. Add the fish and turn to coat in the marinade. Set aside.

2 Bring 1 cup (250 ml) of the stock to a boil in a saucepan that will accommodate a steamer basket. Put the couscous in a bowl and pour in the hot stock. Cover and let stand for about 15 minutes, or until the couscous has swelled and absorbed the liquid.

3 Pour the remaining stock into the saucepan. Add the lemon zest and bring to a boil. Add the carrots to the pan, and reduce the heat so the stock is simmering.

4 Place the fish, skin side down, in a single layer in a steamer basket. Add the scallions and asparagus (or put them in a second steamer basket, which will stack on top of the first). Place the steamer basket over the stock and cover. Steam for 10–12 minutes, or until the fish is opaque throughout and begins to flake, and the vegetables are tender.

5 When the couscous is ready, add the chopped parsley and fluff the grains with a fork to combine the couscous and parsley. Season to taste with pepper.

6 Remove the steamer basket from the pan. Drain the carrots, reserving the cooking stock. Divide the couscous among warm plates, and arrange the fish, carrots and steamed vegetables on top. Discard the lemon zest from the cooking stock. Moisten the fish, vegetables and couscous with a little of the stock, and serve with any remaining stock as a sauce.

Each serving provides
382 calories, 39 g protein, 4 g fat (1 g saturated fat), 44 g carbohydrate (8 g sugars), 5 g fiber, 431 mg sodium

steamed fish fillets with spring vegetables

anchovy and sesame topped tuna

How to make anchovy and sesame topped tuna recipe - Peppers, tomatoes and a touch of chile make a zesty combination and a perfect partner to these tuna steaks, which are baked with a crisp topping. Tagliatelle is a good accompaniment, along with a crisp green salad or lightly steamed broccoli.

SERVES: 4

PREPARATION: 15 MINUTES, COOKING: 20 MINUTES

Ingredients:
1 1/2 tablespoons (22 ml) extra virgin olive oil
1 large onion, thinly sliced
1 large red pepper, seeded and thinly sliced
1 large yellow pepper, seeded and thinly sliced
2 cloves garlic, finely chopped
14 1/2 ounce (400 ml) can no-salt diced tomatoes
1 tablespoon (15 ml) tomato paste
1 bay leaf
1/2 teaspoon (2 ml) chili paste
2 large tuna steaks, 1 inch (2.5 cm) thick, about 1 pound (500 g) total
freshly ground black pepper
1/2 pound (250 g) tagliatelle

Anchovy and sesame topping:
2/3 cup (55 g) fresh whole-grain breadcrumbs
1 clove garlic
4 anchovy fillets, drained
1/3 cup (10 g) fresh parsley
2 tablespoons (30 ml) sesame seeds
2 teaspoons (10 ml) extra virgin olive oil

Method:
1 Preheat the oven to 400°F (200°C). Heat the oil in a frying pan or wide saucepan over a medium heat, and add the onion, peppers and garlic. Cover and cook, stirring frequently, for 3–4 minutes, or until the onion has softened. Stir in the tomatoes, tomato paste, bay leaf and chili paste. Cover the pan again and cook, stirring frequently, for about 7 minutes, or until the peppers are just tender.

2 Meanwhile, to make the anchovy and sesame topping, combine all the ingredients in a food processor and process until finely chopped. Alternatively, chop the breadcrumbs, garlic, anchovies and parsley together, put them in a bowl and mix in the sesame seeds and oil with a fork until well combined.

3 Transfer the pepper mixture to an ovenproof dish large enough to hold the fish in one layer. Season the tuna steaks with pepper and cut each one in half. Lay the four pieces of tuna in the dish and spoon over the topping to cover them evenly. Bake for 10 minutes, or until the fish is just cooked; it will still be a little pink in the center. If you prefer the tuna well done, cook for another 1–2 minutes.

4 Meanwhile, cook the pasta in a saucepan of boiling water for about 10 minutes, or until al dente. Drain and divide among four plates. To serve, top the pasta with some of the pepper mixture and a piece of tuna.

Each serving provides
626 calories, 46 g protein, 22 g fat (5 g saturated fat), 61 g carbohydrate (9 g sugars), 7 g fiber, 426 mg sodium

anchovy and sesame topped tuna

Saturday, June 11, 2016

Mackerel Fish Cakes

How to Make Mackerel Fish Cakes Recipe - preparation 25 minutes plus cooling and chilling cooking time 15 minutes

Makes 8

Ingredients:
500g/1lb 2oz potatoes, cubed
25g/1oz/2 tbsp butter
2 hard-boiled eggs, chopped
225g/8oz smoked mackerel fillets, skinned and flaked
4 spring onions (scallions), diced
a large handful of watercress, roughly chopped
2 medium eggs
75g/3oz/1½ cups fresh white breadcrumbs
olive oil to fry
crème fraîche flavoured with horseradish sauce to serve

Method:
1 Cook the potatoes in a pan of boiling water for 15 minutes or until tender. Drain and mash with the butter.

2 Stir in the chopped hardboiled eggs, fish, spring onions and watercress. Set aside to cool for 15 minutes.

3 Beat the eggs in a shallow dish and tip the breadcrumbs on to a plate. Divide the fish mixture into eight portions and shape into patties. Dip them in the beaten egg to coat both sides and then into the breadcrumbs. Coat all over and place on a non-stick baking sheet. Cover and chill in the refrigerator for 1 hour to firm up.

4 Heat 2 tbsp oil in a large frying pan over a medium heat and cook the fish cakes for 5 minutes on each side or until golden brown, crisp and piping hot. Cool and freeze, or serve with crème fraîche flavoured with horseradish sauce. Read More

Friday, June 10, 2016

Griddled Fish with Lentils

How to Make Griddled Fish with Lentils Recipe - preparation 5 minutes cooking time 25 minutes calories 380 kcals

Serves 2

Ingredients
150g/5oz/scant 1 cup Puy lentils
400ml/14fl oz/1¾ cups hot vegetable stock
4 spring onions (scallions), diced
125g/4oz cherry tomatoes, halved
150g/5oz baby spinach leaves
1 tsp red wine vinegar
spray oil
2 x 150g/5oz white fish fillets
salt and ground black pepper
2 tbsp chopped fresh parsley

Method
1 Put the lentils and hot stock in a pan and bring to the boil. Reduce the heat and simmer for 15–20 minutes until the lentils are tender. Drain well.

2 Return the lentils to the pan. Stir in the spring onions, tomatoes and spinach, then cover and place over a low heat for 2 minutes or until the spinach wilts. Season to taste and stir in the vinegar.

3 Meanwhile, lightly spray a griddle with oil and place over a medium heat. Add the fish fillets and cook for 4–5 minutes each side until the flesh is flaking and cooked.

4 Divide the lentils between two warm plates and place the fish on top.

Wednesday, June 8, 2016

Pan Seared Cod

How to Make Pan Seared Cod Recipe - preparation 5 minutes cooking time 15 minutes calories 250 kcals

Serves 2

Ingredients:
spray oil
1 red onion, chopped
2 garlic cloves, crushed
1 tbsp balsamic vinegar
250g/9oz vine-ripened cherry tomatoes, halved
1 x 200g/7oz can butter (lima) beans, drained
2 x 150g/5oz cod fillets, skinned
2 tsp lemon juice
2 tbsp chopped fresh parsley
salt and ground black pepper

Method:
1 Spray a frying pan lightly with oil and place over a low heat. Add the red onion and garlic and cook for 5 minutes, stirring occasionally, until tender.

2 Add the balsamic vinegar and cherry tomatoes and cook for 5 minutes. Add the beans and cook gently for 5 minutes. Season to taste with salt and pepper.

3 Meanwhile, spray a non-stick frying pan lightly with oil and place over a medium heat. Cook the cod for 8–10 minutes, turning halfway, until thoroughly cooked.

4 Arrange the tomato and bean mixture on two plates and place the cooked cod on top. Add a grinding of black pepper and a squeeze of lemon juice and sprinkle with parsley.

Read More

Fish Pie

How to Make Fish Pie Recipe - preparation 15 minutes cooking time 35 minutes calories 370 kcals

Serves 2

Ingredients:
300g/11oz floury potatoes, cubed
250ml/8fl oz/1 cup skimmed milk
200g/7oz mixed fish, e.g. smoked haddock, cod, salmon fillets, prawns (shrimp)
spray oil
½ onion, chopped
1 leek, thinly sliced
1 tbsp plain (all-purpose) flour
2 tbsp chopped fresh parsley
ground black pepper

Method:
1 Preheat the oven to 200°C/400°F/Gas 6.

2 Cook the potatoes in a pan of boiling water until tender. Drain and mash with 4 tbsp skimmed milk, beating until smooth. Season with black pepper

3 Put the fish with the remaining milk in a pan and bring to the boil. Reduce the heat and simmer gently for 5 minutes. Strain the fish, reserving the milk.

4 Spray a clean pan lightly with oil and cook the onion and leek over a low heat for 10 minutes or until tender. Stir in the flour and cook for 1 minute, then add the reserved milk, a little at time, stirring until the sauce thickens. Add the cooked fish and parsley. Season with black pepper.

5 Spoon into an ovenproof dish and cover with the mashed potato. Rough up the surface with a fork and cook in the oven for 15 minutes or until crisp and golden brown. Read More

Salmon and Broccoli Crisp

How to Make Salmon and Broccoli Crisp Recipe - preparation 10 minutes cooking time 25 minutes calories 340 kcals

Serves 2

Ingredients:
200g/7oz broccoli florets
1 medium egg
150ml/¼ pint/scant ⅔ cup low-fat natural yogurt
1 tsp Dijon mustard
grated zest of 1 lemon
200g/7oz cooked salmon, skinned and boned
25g/1oz/½ cup fresh white breadcrumbs
2 tbsp grated reduced-fat Cheddar cheese
ground black pepper

Method:
1 Preheat the oven to 200°C/400°F/Gas 6.

2 Put the broccoli in a steamer or a colander set over a pan of simmering water. Cook for 5 minutes or until just tender but still a little crisp.

3 Beat the egg and whisk in the yogurt, mustard, some black pepper and lemon zest.

4 Cut the salmon into large flakes or chunks and place in an ovenproof dish with the broccoli. Pour the egg and yogurt mixture over the top and sprinkle with the breadcrumbs and grated Cheddar.

5 Cook in the oven for 20 minutes or until bubbling, crisp and golden. Serve piping hot with steamed green vegetables.