Here Fishy Fishy ~ Fish Food

The Fish by William Butler Yeats

ALTHOUGH you hide in the ebb and flow
Of the pale tide when the moon has set,
The people of coming days will know
About the casting out of my net,
And how you have leaped times out of mind
Over the little silver cords,
And think that you were hard and unkind,
And blame you with many bitter words.

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Fish are good for you. I mean they have health benefits when you eat them. People should eat fish at least once or twice a week according to most dietitians and doctors. I have to admit though that I don’t. I   know I should, but I’m not a fish fan.

So I decided I needed to do a post on fish. I found some great, easy, healthful fish recipes. Now I have no excuse for not eating more fish! (and neither do you!) Come join me in my feast of fish as I show how YOU can eat fish more often with quick and tasty recipes.

Just about any fish will do wonders for your health, but there are five in particular that are great-tasting and high in omega-3: salmon, sablefish (or black cod), rainbow trout, mackerel and halibut.

Overfishing, global warming and dwindling natural resources may have dampened your appetite for fish, but you can still eat fish and be environmentally conscious by sticking with sustainable fish.

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French Roasted Salmon

This quick but sophisticated roasted salmon entrée is great for dinner with friends or for a family occasion.

Marinade:
1 tsp (5 mL) dried thyme
1 tsp (5 mL) dried rosemary
1/4 cup (50 mL) olive oil
2 tbsp (25 mL) chopped oil-packed sun-dried tomatoes
1 tbsp (15 mL) Dijon mustard
1/2 tsp (2 mL) chilli flakes
Salt to taste

Salmon:
4 6-oz (175-g) salmon fillets, skin-on
2 oz (50 g) snow pea pods, cut in half on the diagonal
4 green onions, cut in 2-inch (5-cm) pieces
6 cherry tomatoes, halved and seeded

Combine thyme, rosemary, olive oil, sun-dried tomatoes, mustard and chilli flakes in a minichop (or by hand) and process until combined. Mixture should have a chunky texture.

Spread marinade over salmon and season with salt.

Preheat oven to 450 F (230 C).

Place tomatoes in an oiled oven-proof baking dish large enough to hold the salmon fillets. Bake for 10 minutes. Remove dish from oven and toss tomatoes with snow pea pods and green onions. Place salmon on top.

Bake, uncovered, for 12 minutes or until white juices appear and salmon is just cooked through.

Serve salmon fillets with some vegetables and any juices.

Spicy Tomato Fish Chowder

This spicy tomato fish chowder recipe makes a speedy main dish that is hearty and healthy.

4 teaspoons olive oil
2 cloves garlic, minced
3 medium tomatoes (about 1 pound), peeled, cored, seeded and chopped
1 teaspoon dried basil, crumbled
1/2 teaspoon dried oregano, crumbled
Pinch of cayenne pepper
1/2 cup dry white wine or chicken broth
1/2 pound cod or other white fish fillets, cut into bite-size pieces
2 tablespoons minced parsley

1. In a heavy saucepan, heat olive oil over medium heat. Add garlic, tomatoes, basil, oregano, cayenne pepper, and wine, and cook uncovered for 10 minutes.
2. Add 3 cups water, bring to boil, reduce heat, and simmer. Mix in cod and simmer, uncovered, 5 minutes. Ladle tomato fish chowder into bowls and sprinkle with parsley.

 

Baked Trout with Cucumber Sauce

Orange and lemon slices add great flavour to this simple recipe for baked trout, and a cucumber sauce with yogurt provides a refreshing contrast. New potatoes are roasted in the oven with the fish.

750 g new potatoes, washed and quartered lengthwise
1 tablespoon extra virgin olive oil
4 sprigs fresh tarragon
4 small whole trout, about 300 g each, cleaned
pepper to taste
1 orange, cut into 8 slices
1 lemon, cut into 8 slices
4 tablespoons orange juice
1⁄2 cup baby arugula leaves to garnish

Cucumber Sauce
200 g cucumber
150 g plain low-fat yogurt
2 tablespoons chopped fresh mint
pepper to taste

1. Preheat the oven to 400ºF (200ºC) and put 2 baking sheets in the oven to heat. Place the potatoes in a large saucepan and pour over enough boiling water to cover them. Bring back to a boil, then simmer for 5 minutes. Drain and return to the pan.
2. Drizzle the oil over the potatoes and toss them quickly to coat. Spread them out on one of the hot baking sheets and roast for 10 minutes. Turn the potatoes over and roast for another 10 minutes, then turn them again and roast for a further 5 minutes or until crisp and tender.
3. Meanwhile, tuck the sprigs of tarragon inside the trout with some pepper. Cut out 4 squares of foil, each large enough to wrap up a fish. Cut the orange and lemon slices in half. Divide half the orange and lemon slices among the foil squares, lay the trout on top and cover with the remaining fruit slices. Sprinkle 1 tablespoon orange juice over each fish. Wrap up the foil to enclose the fish completely, twisting the ends to seal. Place the parcels on the second hot baking sheet and bake for 20 minutes.
4. While the trout and potatoes are cooking, make the cucumber sauce. Grate the cucumber, place it in a sieve and press to squeeze out any liquid. Mix together the cucumber, yogurt and mint, and season with pepper.
5. Arrange the baked trout, orange and lemon slices and roasted potatoes on individual warm plates. Add a garnish of baby arugula and serve with the cucumber sauce.

preparation time 20 mins
cooking time 35 mins

Tomato-Roasted Mackerel

Tired of salmon? Mackerel is also a good source of omega-3 fatty acids.

500 g mackerel fillets
25 mL low-fat mayonnaise
1/4 cup basil leaves
2 large tomatoes, sliced
1/2 teaspoon salt
1/4 teaspoon black pepper

1. Preheat the oven to 400˚F. Place the mackerel on a baking sheet and spread with mayonnaise. Layer the basil and tomatoes on top of each fillet and sprinkle with salt and pepper. Roast until the fish is just opaque, 5 to 10 minutes depending on thickness.

Preparation time: 5 minutes
Cooking time: 10 minutes

Spicy Cioppino

From EatingWell

San Francisco’s Italian immigrants developed this stew to use the abundant local seafood. We’ve opted for farm-raised tilapia and scallops, but feel free to experiment with whatever is fresh.

INGREDIENTS

• 4 small red potatoes, (1- to 2-inch diameter), quartered
• 2 tablespoons extra-virgin olive oil, divided
• 1 tilapia fillet, diced (about 5 ounces)
• 4 ounces dry bay scallops, (see Note), patted dry
• 1 small sweet onion, sliced
• 2 teaspoons Italian seasoning blend or poultry seasoning
• 1-2 teaspoons hot paprika
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 cup dry white wine
• 1/2 cup water
• 3 plum tomatoes, diced
• 2 tablespoons capers, rinsed (optional)
• 2 tablespoon minced fresh parsley, (optional)

PREPARATION

1. Place potatoes in a saucepan, cover with water and bring to a boil over high heat. Reduce heat and simmer until tender, 10 to 12 minutes. Drain.
2. Meanwhile, heat 1 tablespoon oil in a large saucepan over medium-high heat. Add tilapia and scallops; cook, stirring once or twice, until just opaque, about 2 minutes. Transfer to a plate and cover with foil to keep warm.
3. Add the remaining 1 tablespoon oil and onion to the pan and stir to coat. Cover, reduce heat to medium-low and cook, stirring often, until lightly browned, 5 to 7 minutes. Uncover, increase heat to medium-high, add Italian (or poultry) seasoning, paprika to taste, salt and pepper; cook, stirring, until fragrant, about 30 seconds. Add wine, water and tomatoes; bring to a simmer. Reduce heat to maintain a simmer and cook, stirring often, until the onion is tender, 6 to 8 minutes. Add the fish, scallops, potatoes and capers (if using), return to a simmer and cook until heated through, about 2 minutes. Garnish with parsley, if desired.

TIPS & NOTES

• Note: Be sure to request “dry” scallops (i.e., not treated with sodium tripolyphosphate, or STP) from your fish store. Sea scallops that have been subjected to a chemical bath are not only mushy and less flavorful, but will not brown properly.

 

**recipes courtesy of http://www.besthealthmag.ca/fish

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