Archive for SEAFOOD

Escabeche

Escabeche is a dish made with fried fish and vegetables with a ginger-vinegar sauce. It’s usually prepared for special occasions, but since we’re in the middle of the Lenten season, this is a great dish to prepare for meatless Friday meals.

The traditional Chamorro version uses tuba vinegar and orange ginger (mango’, in Chamorro). I prefer using fresh ginger for this dish, but I rarely find it in the Asian stores where I live. Ground tumeric makes a great substitute for fresh ginger.

I remember how my mom would go to the back yard and pull up some orange ginger roots. She’d clean and peel the ginger, place the pieces in heavy duty aluminum foil, then she’d pound the heck out of the ginger with a hammer. 😉

I love fried fish, and this dish is usually made with fried fish. I’m trying to eat healthier these days, so I opted to bake instead of fry my fish. Use any good white fish like tilapia, parrot fish, or one of my favorites–orange roughy.

Give my recipe a try. I think you’ll like it. 🙂

Escabeche

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Ingredients:

  • 1 large broccoli head, cut into little “trees” about 3 inches long
  • 1 medium cabbage, cut into large pieces (I like using Chinese cabbage for this dish)
  • 1 large eggplant or 4 medium long (Japanese or Chinese) eggplants, sliced lengthwise, 1/4 inch thick
  • 3 to 4 cups water
  • 1 to 1 1/3 cups white vinegar
  • 1 1/2 teaspoons salt (plus more for seasoning the fish)
  • 6 to 8 teaspoons tumeric (plus more for seasoning the fish)
  • 1 tablespoon chopped garlic
  • 3 pounds white fish (tilapia and orange roughy are good for this dish)
  • 1 tablespoon garlic powder
  • Black pepper, about a teaspoon
  • Optional: Other vegetables of your choosing, like sliced onions or leafy greens

Directions:

Place a large skillet or wok over medium high heat. I have a 14″ skillet that I love to use for making fried rice, stir-fried dishes, or making dishes like escabeche. You want a fairly large pot that is wide across the top so that you can somewhat steam the vegetables, not boil them.

Pour 1 cup of water into the pan and bring it to a boil.
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Add 1/2 teaspoon salt to the boiling water.
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Add the broccoli to the pan.
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Pour 1/3 cup of vinegar into the pan.
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Sprinkle 2 teaspoons of tumeric over the broccoli.
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Use a pair of tongs to gently stir the mixture around in the pan, just until the tumeric is mixed into the liquid.
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Cook the broccoli just until it is slightly wilted, or cooked to your liking. Place the broccoli into a medium sized mixing bowl, leaving the tumeric sauce in the pan.
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If you don’t have much liquid in the pan, add another cup of water and 1/3 cup of vinegar, 1/2 teaspoon salt and 2 more teaspoons of tumeric. Bring the liquid back up to a boil then add the cabbage leaves.
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Use the tongs to turn the cabbage, evenly coating each leaf in tumeric sauce. Cook until the leaves begin to wilt.
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Place the cooked cabbage into the bowl of broccoli, leaving the liquid in the pan once again.
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As with the step before, if you don’t have much liquid in the pan, add another cup of water, 1/3 cup vinegar, 1/2 teaspoon salt, and 2 more teaspoons tumeric.

Bring the liquid to a boil then add the sliced eggplant to the pan. Turn the heat down to medium low (the eggplant takes longer to cook and your liquid may dry up completely as the eggplant cooks). Cook the eggplant for about 4 minutes then flip the slices over and cook the other side for another 4 minutes (or cook until the eggplant softens).
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When the eggplant is done, remove it from the pan and place it into the bowl with the other cooked vegetables.
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Repeat this process (of cooking the vegetables) for any remaining vegetables you are adding to the dish (like onions or kangkun leaves).

If your liquid dries up, add another cup of water, 1/3 cup vinegar, 1/2 teaspoon salt, and 2 teaspoons tumeric. Add the garlic to the pan. Turn the heat back up to medium high. Cook the garlic sauce for a couple of minutes.
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Pour the sauce over the cooked vegetables. Set aside until the fish is done.
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Prepare the fish.

Preheat the oven to 400 degrees. Place the fish filets on a large rimmed baking sheet.
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Sprinkle salt, black pepper, garlic powder, and tumeric on both sides of the fish. Bake at 400 degrees for 15-20 minutes. Use a fork to check for doneness (the fish should flake easily with a fork).
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When the fish is done, it’s time to layer the escabeche.

In the bottom of a 9×13 pan, place a even layer of eggplant, half of the cabbage leaves and broccoli.
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Carefully place each of the baked fish filets on top of the bottom layer of vegetables.
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I don’t have a photo of these next steps (I don’t know how I forgot to take photos!), but layer the remaining vegetables on top of the layer of fish.

Pour any remaining sauce over the vegetables.

While you can eat this immediately, this dish is best if made the day before and allowed to “marinate” overnight. Cover the dish tightly with aluminum foil then place in the refrigerator to allow the flavors to meld.

The next day, after all the sauce soaked into the fish and vegetables, the escabeche is now perfect and ready to enjoy. Reheat individual portions, or bake the entire pan (covered with foil) at 350 degrees for about 20-25 minutes.

Serve with hot steamed rice and fina’denne’. ENJOY!
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Fish Tacos with Mango Salsa and Tangy Coleslaw

This is not your typical fish taco.  It’s even better if you ask me, but then I might be a bit biased. 😉

When I think of fish tacos, I picture battered fried fish, cabbage slaw, and a spicy mayo, all wrapped in a corn tortilla.

I’m trying to eat healthier meals, so I created this version where I bake instead of fry the fish.  I also created a tangy coleslaw that uses no mayo, but some surprise HEALTHIER-FOR-YOU ingredients that kick up the flavor as well as the nutrition.  You won’t see spicy mayo drizzled over my version either.  Instead, I made a mango salsa that pairs so well with the fish and coleslaw.  To make this even better for you, I opted for lettuce leaves as my taco wrap.  Man-oh-man, are these tacos delicious!

Give my recipes a try.  I think you’ll like them. 🙂

Drop me a line to let me know what you think.

Fish Tacos

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Coleslaw Ingredients:

  • 1 bag (10-oz) angel hair coleslaw (or 8 cups finely shredded cabbage)
  • 3 tablespoons fresh parsley

Coleslaw Dressing Ingredients:

  • 1/2 cup olive oil
  • 1/2 cup apple cider vinegar
  • 2 tablespoons blackstrap molasses (you can use honey, but the molasses is healthier for you…read more about its amazing health benefits here.)
  • 1 teaspoon sea salt
  • 1 teaspoon celery seeds
  • 1 tablespoon Dijon mustard
  • 1 teaspoon garlic powder
  • 1 teaspoon Stevia sweetener (or you can add 2 more tablespoons of honey)

Mango Salsa Ingredients:

  • 2 ripe mangoes
  • 1/2 red onion, chopped
  • 2 tablespoons chopped cilantro
  • the juice of 1 lime
  • 1 teaspoon sea salt
  • Optional:  1 jalapeño, seeded and chopped

Fish Ingredients:

  • 4 whole orange roughy filets (about 2 pounds)
  • 2 teaspoons sea salt
  • 1 teaspoon black pepper
  • 2 teaspoons garlic powder
  • 1 teaspoon paprika
  • Extra virgin olive oil, about 3 tablespoons

Other Ingredients:

  • Lettuce leaves (use Bib lettuce, Red or Green Curly Leaf Lettuce)
  • Avocado, sliced

Directions:

1.  Make the Cole Slaw.

Place the sliced cabbage in a medium-sized mixing bowl.

Add the parsley.

In a small mixing bowl, whisk together the ingredients for the dressing.

Pour the dressing over the cabbage and parsley.

Toss the ingredients together.  Refrigerate the coleslaw until you’re ready to assemble the tacos.  This will give it time to let the flavors meld.

2.  Make the Mango Salsa.

Cut the skin off the mango.  Dice the mango into 1/4-inch cubes.  Place into a small mixing bowl.

Add the red onions and the optional jalapeño to the bowl.

Add the cilantro.

Stir to combine the ingredients.  Set aside until you’re ready to assemble the tacos.

3.  Bake the Fish.

Cut the fish filets into halves (if they’re small) or thirds (if they’re large).  Place into a rimmed baking dish (I used a 9×13 pan).  Sprinkle both sides of the fish with the sea salt, black pepper, garlic powder and paprika.

Drizzle the olive oil all over the fish (top side only).

Bake the fish at 400 degrees for 15 minutes.

4.  Assemble the tacos.

Slice the avocados.  Rinse and dry the lettuce leaves.  Set aside.

Place a lettuce leaf on a plate.  Add some Tangy Coleslaw on top of the lettuce leaf.  Place a piece of baked fish on top of the coleslaw.  Add a scoop of mango salsa on top of the fish.  Top with avocado slices, serve and ENJOY!

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Herb Crusted Salmon with Wild Rice and Lemon Balsamic Salad

With the Lenten season upon us, I’m looking for opportunities to cook my favorite seafood different ways.  One of my favorite types of seafood is salmon.

This is a very simple meal that’s healthy and delicious.  I know it’s expensive (unless you’re a fisherman/woman and catch the salmon yourself), but if you can, use wild caught versus farm raised salmon.  Without coming off sounding like a nutrition-nazi, suffice it to say that some (not all) farm-raised fish are grown and raised commercially in tanks or controlled pens.  Due to the compact farming environment, these fish tend to have more artificial dyes, antibiotics, toxins and MORE FAT than compared to the wild-caught varieties.

Okay, I’ll get off my soap box now.  But seriously, like my daughter said, you can’t put a price on your health, can you?

Serve the salmon with Wild Rice and a side salad with my delicious Lemon Balsamic Dressing and you’ve got yourself a delicious and healthy meal. (Click here for my Wild Rice recipe, and here for my Lemon Balsamic Salad Dressing recipe.)

Give my recipes a try.  I think you’ll like them. 🙂

Herb Crusted Salmon with Wild Rice and a Side Salad with Lemon Balsamic Salad Dressing

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Ingredients:

  • 3-4 pounds wild caught salmon, cut into filets (about 7 or 8 filets)
  • 4 tablespoons olive oil
  • 1 tablespoon chopped garlic
  • 4 tablespoons tahini
  • 1 teaspoon salt
  • 4 tablespoons coconut flour
  • 6 tablespoons dried parsley (or use fresh)
  • Freshly ground pepper, to taste

 

 Directions:

1.  Line a baking sheet with parchment paper.  Place the salmon filets on top of the parchment paper.

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2.  Mix the olive oil, garlic and tahini together.  Rub the mixture all over the top of the salmon.

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3.  In a small bowl, mix together the salt, coconut flour, dried parsley and black pepper.  Sprinkle the mixture over each salmon filet.  Use your hand or the back of a spoon to press it into the tahini mixture.

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4.  Bake at 450 degrees for 10-12 minutes.

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5.  When the salmon is done, serve with Steamed Wild Rice and a side salad (about 1 cup of mixed greens and sliced onion) drizzled with Lemon Balsamic Salad Dressing.

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ENJOY!

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Gumbo-laya

My family loves both Gumbo and Jambalaya. Today, we couldn’t decide which dish to make so I combined the two and made a combo that I call Gumbo-laya. 😉

What’s the difference, you ask?

Gumbo is a soup, made with a base of a very dark roux (made from cooking oil and flour until it turns dark brown). Gumbo also has okra, which helps to thicken the soup. The meat in gumbo depends on what you prefer, but it usually has some type of sausage (usually pork Andouille sausage) and seafood (shrimp and lump crab meat).

Jambalaya is a rice dish (not soupy at all) where the rice is cooked with the meat, along with onions, celery, peppers, stock and seasonings. It does not contain a roux since it isn’t soupy. Jambalaya also usually adds tomatoes.

My Gumbo-laya has a combo of the two. It’s soupy, uses a roux (but not a dark one) to thicken it, has okra and tomatoes along with the trinity of onions, celery and peppers, and of course, rice too. I use a wild rice medley in this recipe to up the health factor, but you can use the rice you have on hand.

Speaking of healthy, this recipe is actually pretty nutritious, believe it or not. Aside from the 1/2 cup of flour I used to make the roux, everything else is good for you. Here are the highlights:

  • Organic chicken stock made from free-range chickens
  • Turkey kielbasa instead of traditional high-fat Andouille sausage
  • Heart healthy olive oil (a good fat), and only a couple of tablespoons, not a half CUP like traditional gumbo
  • Organic wild rice

To keep the health benefits high, you can omit the shrimp and use shredded boneless, skinless chicken breast instead.

Give my recipe a try. It’s delicious…and I think you’ll like it. 🙂

Gumbo-laya

Ingredients:

  • 1 package turkey kielbasa
  • 1 medium onion, diced
  • 4 celery stalks, diced
  • 1 green bell pepper, diced
  • 1 tablespoon garlic, chopped
  • 2 tablespoons olive oil
  • 1/2 cup all-purpose flour
  • 2 quarts chicken stock
  • 1 1/2 pounds peeled and deveined shrimp
  • 1/2 teaspoon paprika
  • 1 1/2 teaspoons sea salt
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon cayenne pepper
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried thyme
  • 1 can (28 oz.) diced tomatoes, drained
  • 1 cup wild rice medley
  • 3 cups sliced okra (you can use frozen okra)
  • 3 stalks green onions
  • Optional: Tabasco sauce

Directions:

1. Slice the kielbasa into 1/4-inch pieces, then cut each piece half. Place the sausage into a large soup pot.

2. Add the onions, bell peppers and celery to the pot. Cook over medium high heat until the onions are translucent.

3. Make a small well in the middle of the pot by pushing the sausage mixture to the side. Pour the olive oil into the well.

4. Pour the flour (all at once) into the well, on top of the olive oil. Stir the flour and oil together, then stir it into the sausage mixture.

5. Pour the chicken stock into the pot, stirring as you pour.

6. Add the shrimp and chopped garlic to the pot. Place a lid on the pot; continue to cook over medium high heat.

7. In a small bowl (I used the measuring cup I used for the flour–why dirty more dishes?), mix the spices/seasonings together (paprika, sea salt, garlic powder, black pepper, onion powder, cayenne pepper, dried oregano, dried thyme).

8. Stir the seasonings into the pot.

9. Add the drained tomatoes.

10. Add the rice.

11. Add the okra.

12. Turn the heat down to medium low and simmer for 20-25 minutes, or until the rice is done. Stir occassionally. Taste to adjust for seasonings. Optional: Add a few shakes of Tabasco sauce.

Sprinkle sliced green onions on top, serve and ENJOY!

 

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Hoisin Honey Glazed Salmon

One of my favorite ways to prepare salmon is to bake it with some sort of savory sauce.  The sauce keeps the salmon moist (adds tons of flavor too), and it bakes up in just minutes so you can have dinner on the table in no time.

This sauce is super delicious; if you like sauce (like I do), you might want to double the recipe so you have enough to drizzle over your rice. 🙂

Give my daughter’s recipe a try.  I think you’ll like it.

Hoisin Honey Glazed Salmon

 

Ingredients:

  • 4 medium salmon filets
  • 5 tablespoons hoisin sauce
  • 4 tablespoons low sodium soy sauce
  • 2 teaspoons sesame oil
  • 1 tablespoon honey

Directions:

1.  Clean and debone the salmon filets.  Place in a 9X13 pan.  Set aside.

2.  In a small mixing bowl, place the hoisin sauce, soy sauce, sesame oil and honey.  Stir to combine.

3.  Pour the sauce over the salmon filets.  Bake at 400 degrees for 15 minutes.

4.  Serve with my Kicked Up Brown Rice and my daughter’s Sesame Garlic Green Beans and ENJOY! 🙂

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