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Healthy Mediterranean Cooking at Home

Category Archives: grouper

whatsfordinner

Things that are fun in the summertime: going to outdoor concerts, attending fairs and festivals, walking in the park and relaxing at the pool. Something that’s not fun in the summertime: spending time cooking, especially in front of a hot stove. Here are a week’s worth of healthy recipes you can make for dinner pretty quickly.

Monday

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Farmers’ Market Pasta Salad

8 to 10 servings

Ingredients

  • 2 cups halved cherry tomatoes
  • 2 small zucchini, thinly sliced into half moons
  • 1 small red bell pepper, cut into thin strips
  • 1 cup fresh corn kernels
  • 1 cup diced firm, ripe fresh peaches (about 2 medium)
  • 1/2 cup thinly sliced green onions
  • Parmesan Vinaigrette, recipe below
  • 6-oz penne pasta
  • 2 cups shredded cooked chicken (about 10 oz.)
  • 1/3 cup torn fresh basil
  • 1/3 cup torn fresh Italian parsley

Directions

Toss together the first 6 ingredients and half of the dressing in a large bowl and let stand 10 minutes.

Meanwhile, prepare pasta according to package directions.

Add hot the cooked pasta, chicken and basil to the vegetable mixture; toss gently to coat. Season with salt and pepper to taste.

Transfer to a serving platter and top with parsley. Drizzle with additional vinaigrette.

Parmesan Vinaigrette

Makes about 1 cup

Ingredients

  • 1/2 cup freshly grated Parmesan cheese
  • 1/2 cup olive oil
  • 2 teaspoons lemon zest
  • 3 tablespoons fresh lemon juice
  • 1 tablespoon balsamic vinegar
  • 2 garlic cloves
  • 2 teaspoons freshly ground black pepper
  • 1/2 teaspoon table salt
  • 1/4 cup chopped fresh basil
  • 1/4 cup chopped fresh Italian parsley

Directions

Process Parmesan cheese, olive oil, lemon zest, lemon juice, balsamic vinegar, garlic, pepper and salt in a blender or food processor until smooth. Add basil and cilantro; pulse 5 or 6 times or just until blended.

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Carrot Spice Muffins

Make these when you have time and store them in the freezer for when you need them.

Dry ingredients:

  • 1 cup white whole wheat flour
  • 3/4 cup unbleached all-purpose flour
  • 1/4 cup brown sugar
  • 1 tablespoon ground flax seed
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1 teaspoon cinnamon
  • 3/4 teaspoon ginger
  • 1/8 teaspoon cloves
  • 1/2 teaspoon salt

Wet ingredients:

  • 1/3 cup agave nectar
  • 1/3 cup unsweetened applesauce
  • 1/2 cup low fat yogurt
  • 1/4 cup water
  • 1 teaspoon vanilla
  • 1 1/2 cups shredded carrots (about 3)

Directions

Preheat oven to 400 degrees F. Spray a 12 cup muffin pan with non-stick spray or use muffin liners.

Mix together all the dry ingredients in a large bowl. In a small bowl, combine the liquid ingredients. Add the liquid to the dry and mix just long enough to combine.

Add the carrots and stir to combine.

Spoon the batter into the muffin cups–it will be very thick. Bake for 15-20 minutes or until a toothpick inserted in the center of a muffin comes out clean.

Tuesday

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Salmon Cucumber Boats

Serves: 2

Ingredients

  • 6 oz canned pink salmon, drained or leftover cooked fresh salmon
  • 2 tablespoons capers, rinsed
  • 2 teaspoons Dijon mustard
  • 4 tablespoons plain low-fat Greek yogurt
  • 1/4 teaspoon each salt and pepper
  • Pinch cayenne pepper
  • 2 cucumbers, peeled

Directions

Combine the first six ingredients. Halve cucumbers lengthwise, remove seeds in each half and stuff with salmon mixture. Chill.

Salad with Tangerines

Ingredients

  • 4 cups fresh lettuce or spinach, torn into bite size pieces (about 1/2 pound)
  • 1 seedless tangerine, peeled, pith removed and sectioned
  • 1/2 cup toasted nuts, coarsely chopped

Dressing

  • 2 tablespoons sherry vinegar
  • 1/4 cup olive oil
  • 1/8 teaspoon freshly grated nutmeg
  • 1/8 teaspoon freshly ground black pepper
  • 1/4 teaspoon salt

Directions

In a large bowl, combine lettuce, tangerines and nuts.

In a medium bowl, whisk together dressing ingredients until well combined. Toss with salad mixture and serve.

Wednesday

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Chilled Tomato Soup with Melon

  • 2 1/2 pounds fresh tomatoes, coarsely chopped
  • 1/4 cup plus 1 tablespoon extra-virgin olive oil
  • 6 basil leaves
  • 2 garlic cloves, minced
  • 2 tablespoons red wine vinegar
  • 1/4 teaspoon sugar
  • Salt and freshly ground pepper
  • 1/4 of small melon, such as cantaloupe or honeydew, plus a wedge of seedless watermelon
  • 1/4 cup chopped seedless cucumber, optional
  • Basil pesto, thinned with a little water for garnish

Directions

In a medium saucepan, combine the tomatoes with the olive oil, basil, garlic, vinegar and sugar. Season with salt and pepper.

Cook over low heat until hot but not boiling, about 10 minutes.

Pass the soup through the fine disk of a food mill into a medium bowl to remove the tomato seeds and skin.

Cover the bowl and chill the soup in the refrigerator overnight or quick-chill it by setting the bowl in a larger bowl of ice water.

Cut the melons into 1/2-inch dice. Pour the soup into bowls. Garnish with the melon, cucumber, if using and drizzle with the thinned basil pesto sauce and serve.

MAKE AHEAD The tomato soup can be refrigerated for 1 day without the garnishes.

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Grilled Shrimp Pita

4 servings

Ingredients

  • 1 pound large shrimp (16-20 per pound), peeled and deveined
  • 6 tablespoons fresh lemon juice, divided
  • 2 teaspoons olive oil, divided, plus additional for brushing grill
  • 3 tablespoons chopped fresh dill, divided
  • 1 tablespoon chopped fresh oregano
  • 3/4 cup plain low-fat Greek yogurt, divided
  • 2 garlic cloves, minced and divided
  • 2 cucumbers (about 1 pound), peeled
  • Black pepper, to taste
  • 1 pint cherry tomatoes (about 1/2 pound)
  • 1 small red onion, cut crosswise into 1/3-inch-thick rings
  • 4 whole-grain flat breads (pita)
  • 8 small romaine leaves

Directions

Preheat  an outdoor or indoor grill.

Rinse shrimp and pat dry. Stir together 2 tablespoons lemon juice, 1 teaspoon oil and 1 tablespoon each dill and oregano in a medium bowl. Add the shrimp and toss to combine. Marinate, stirring occasionally, 10 minutes.

To make cucumber sauce: Stir together 1/4 cup of the yogurt, half of the garlic, 2 tablespoons lemon juice and 1 tablespoon dill in a serving bowl. With a vegetable peeler, cut cucumbers into lengthwise ribbons, discarding the seeded core. Toss cucumber ribbons with yogurt mixture and pepper, to taste.

To make yogurt sauce: Combine the remaining 1/2 cup yogurt with remaining 2 tablespoons lemon juice, remaining 1 tablespoon dill and remaining garlic in a small serving bowl. Season with pepper, to taste.

Toss tomatoes and onion with remaining 1 teaspoon olive oil in a bowl.

Grill shrimp, tomatoes and onion in a lightly oiled well-seasoned cast-iron skillet or grill pan or basket, turning once, 5 minutes or until shrimp are bright pink and cooked through, tomatoes are softened and onion is golden and tender. Transfer to a plate; cover and keep warm.

Grill flat bread until golden brown and slightly crisp. Transfer to 4 serving plates; top evenly with cucumber salad, shrimp, onions tomatoes, and romaine, if desired. Top with yogurt sauce.

Thursday

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Rib-Eye Steak with Pistachio Butter and Asparagus

Serves 2

Ingredients

  • 2 tablespoons shelled, roasted unsalted pistachios*
  • 1/2 cup arugula, packed
  • 2 tablespoons butter, softened
  • 1 boneless rib-eye steak ( about 8 oz)
  • 1/2 pound asparagus, trimmed
  • 1 tablespoon olive oil
  • 3/4 teaspoon kosher salt
  • 3/4 teaspoon black pepper

Directions

Process pistachios and arugula in a food processor until minced. Add butter and blend until smooth, scraping down the inside of the bowl as needed. Transfer to a small container and chill.

Heat a charcoal or wood-fired grill to high (450°F to 550°F; you can hold your hand 5 inches the above cooking grate only 2 to 4 seconds).

Coat steaks and asparagus with oil and season with salt and pepper. Grill steaks, turning once, until done the way you like it: medium rare or medium.

Grill asparagus in the last few minutes, turning once, until tender-crisp.

Transfer the steak to a cutting board, dollop steaks with butter and tent with foil. Let rest 5 minutes. Slice steak and serve with asparagus.

Make ahead: Chilled Pistachio butter will keepup to 1 week.

*If you can’t find unsalted pistachios, use unsalted butter to balance the salty nuts.

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Fresh Grape Tomato Salad

Serves 2

Ingredients

  • 2 cups halved grape tomatoes
  • 1 tablespoon olive oil
  • 1 tablespoon red wine vinegar
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon dried oregano
  • Salt to taste
  • Romaine leaves, optional

Directions

Mix tomatoes, olive oil, vinegar and garlic powder together in a bowl. Crumble oregano between your fingers to release the flavor and add to the tomatoes; stir to coat. Season with salt. Let flavors marinate before serving, 5 minutes or up to an hour. Serve over a romaine leaf, if desired.

Friday

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Halibut Kebabs with Grilled Bread and Pancetta

Serves 4

Ingredients

  • 1/4 cup extra virgin olive oil
  • 1 tablespoon coarsely chopped fresh rosemary
  • 1 teaspoon salt
  • 1 teaspoon freshly ground black pepper
  • 1 1/2 pounds boned and skinned halibut, cut into 2-in. chunks or firm white fish available in your area (such as grouper, swordfish, cod, etc.)
  • 4 cups 1 1/2-in. cubes crusty Italian bread, such as ciabatta
  • 3 ounces pancetta, sliced paper-thin
  • Four – 10 inch metal skewers

Directions

Heat an outdoor grill to medium (350°F to 450°F).

Meanwhile, in a large bowl, combine olive oil, rosemary, salt and pepper.

Add halibut and bread. Toss to coat, then set aside for 5 minutes.

Skewer an end of 1 pancetta strip, then alternate fish and bread cubes on a metal skewer weaving pancetta between them. Repeat 3 times.

Grill kebabs, turning frequently, until fish is cooked through and the bread is slightly charred in places, about 6 minutes. Remove to a serving plate and cover with foil.

Don’t turn off the grill – you will need it to grill some of the ingredients for the salad below.

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Grilled Peach-and-Avocado Salad

Ingredients

Dressing

  • 1 large peach, peeled and chopped
  • 6 tablespoons extra virgin olive oil
  • 2 tablespoons Champagne vinegar or white vinegar
  • 1/2 teaspoon honey
  • 1/4 teaspoon kosher salt
  • 1/8 teaspoon freshly ground pepper

Salad

  • 2 large peaches, peeled, pitted and halved
  • 1 firm avocado, peeled and quartered
  • 1 tablespoon extra virgin olive oil
  • Salt and pepper to taste
  • 4 cups loosely packed arugula
  • 1/3 cup freshly grated Parmesan

Directions

Dressing

Process 1 large peach, peeled and chopped; 6 tablespoons olive oil; vinegar and honey in a blender until smooth. Add 1/4 teaspoon kosher salt and 1/8 teaspoon freshly ground pepper.

Salad

Gently toss 2 large peaches, peeled and halved and avocado in 1 tablespoon olive  oil and salt and pepper to taste.

Grill, covered with the grill lid, 2 minutes on each side or until charred. Slice and serve over arugula. Top with peach vinaigrette and cheese.

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seafood night cover

Fish is easy to digest, has a high level of proteins and omega-3 fatty acids. Fatty fish like mackerel, salmon, trout and sardines comprise high levels of Omega 3 fatty acids.

Why is this important?

Researchers have proved that Omega 3 fatty acids offer safety against harmful cardiovascular disease by reducing the levels of poor cholesterol and lowering blood pressure. Omega 3 prevents the arrival of diseases such as macular degeneration, which is one of the most widespread causes of blindness related to aging. An increase in Omega 3 fatty acids is favorable for people with diabetes and has been proven to delay the appearance of dementia, as well Alzheimer’s disease. More recent studies, which have focused on its impact on the nervous system, show benefits in increased brain functions and even in combating depression.

Eat more fish and less meat. It’s so simple, really, and this is probably the most powerful change that you can make in your diet. Just as with vegetables, many people say that they don’t like fish. As with veggies, look for delicious and healthy recipes and try a few different types of fish or shellfish before you rule out fish on your menu. Even if you don’t like stronger tasting fish, like tuna and salmon, freshwater fish, which are lighter tasting, may appeal to you. While leaner freshwater fish such as trout, bass and whitefish may not be the best source of omega-3 and omega-6 fatty acids, they still have them and they’re both delicious and low in calories and fat.

A number of environmental organizations have created lists that help identify fish that are sustainable and those that are not. Seafood Watch, the program run by the Monterey Bay Aquarium, has combined data from leading health organizations and environmental groups to come up with their list “Super Green: Best of the Best” of seafood that’s good for you and good for the environment. Click on the link below for their recommendations.

http://www.seafoodwatch.org/cr/cr_seafoodwatch/sfw_recommendations.aspx

seafood night

Tilapia with Lemon-Garlic Sauce

I like to serve this entrée with orzo or rice and a green vegetable, such as broccoli.

Yield: Serves 4

Ingredients

  • 4 (6-ounce) tilapia fillets
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 3 tablespoons quick-mixing flour (such as Wondra)
  • 2 tablespoons unsalted butter, divided
  • 1 tablespoon olive oil
  • 1 tablespoon minced garlic
  • 1/3 cup dry white wine
  • 1/3 cup unsalted chicken stock 
  • 2 tablespoons chopped fresh parsley
  • 1 tablespoon fresh lemon juice

Directions

Sprinkle fish with salt and pepper. Place flour in a shallow dish. Dredge both sides of the fish in flour; reserve unused flour.

Heat a large skillet over medium-high heat. Add 1 tablespoon butter and oil to the pan; swirl to coat. Add fish to the pan; cook 2 minutes on each side or until fish flakes easily when tested with a fork. Remove fish from the pan to a serving platter and keep warm.

Add reserved flour and garlic to the pan; cook 90 seconds or until lightly browned, whisking constantly. Add wine and stock, stirring with the whisk; bring to a boil.

Cook 2 minutes or until slightly thickened. Remove pan from the heat; stir in remaining 1 tablespoon butter, parsley and lemon juice. Pour the sauce over the fish in the serving platter.

seafood night 2

Shrimp Pasta Primavera

All you need to round out this dinner is a green mixed salad and a glass of white wine.

Ingredients

  • 4 ounces uncooked angel hair pasta
  • 8 jumbo shrimp, peeled and deveined
  • 6 fresh asparagus spears, trimmed and cut into 2-inch pieces
  • 2 tablespoons olive oil
  • 2 garlic cloves, minced
  • 1/2 cup sliced fresh mushrooms
  • 1/2 cup low salt chicken broth
  • 1 small plum tomato, peeled, seeded and diced
  • 1/4 teaspoon salt
  • 1/4 teaspoon crushed red pepper flakes
  • 1 tablespoon each minced fresh basil, oregano, thyme and parsley
  • 1/4 cup freshly grated Parmesan cheese

Directions

Cook pasta (al dente) according to package directions.

Meanwhile, in a large skillet, saute the asparagus and mushrooms in oil for 3 minutes or until tender. Add garlic; cook 1 minute longer. Add the shrimp, broth, tomato, salt and pepper flakes; simmer, uncovered, for 2 minutes or until the shrimp turn pink.

Drain pasta. Add the pasta and herbs to the skillet; toss to coat. Sprinkle with cheese. Yield: 2 servings.

seafood night 3

 

Parmesan-crusted Fish

Serve this entrée with sautéed greens.

Ingredients

  • 4 skinless cod fillets (1-1/2 pounds total)
  • Salt and ground black pepper
  • 1/3 cup panko (Japanese-style bread crumbs)
  • 1/2 cup finely shredded Parmesan cheese
  • 1/2 cup water
  • 3 cups julienned carrots ( My market sells carrots shredded)
  • 1 tablespoon butter
  • 3/4 teaspoon dried oregano

Directions

Preheat oven to 450 degrees F.

Lightly coat a baking sheet with nonstick cooking spray. Rinse fish, pat dry with paper towels and place on the prepared baking sheet. Season with salt and pepper.

In a small bowl stir together the panko crumbs and Parmesan cheese; press this mixture on the fish.

Bake, uncovered, for 10 minutes per 1/2-inch thickness of fish or until crumbs are golden brown and the fish flakes easily when tested with a fork.

Meanwhile, in a large skillet bring the water to boiling; add carrots. Reduce heat. Cook, covered, for 4-5 minutes. Uncover; cook for 2 minutes more. Add butter and oregano; toss. Serve fish with the carrots.

seafood night 4

Seafood Arrabbiata

Don’t forget the crusty Italian bread.

Yield: 4 servings

Ingredients

  • 8 ounces uncooked linguine
  • 2 tablespoons extra-virgin olive oil, divided
  • 8 ounces bay scallops
  • 8 ounces peeled and deveined medium shrimp
  • 1/2 cup chopped onion
  • 1/2 to 1 teaspoon crushed red pepper flakes, according to taste
  • 3 garlic cloves, minced
  • 2 tablespoons tomato paste
  • 1 (14.5-ounce) can petite-cut diced tomatoes, drained
  • 1/2 cup clam juice
  • 12 littleneck clams
  • 12 mussels, scrubbed and debearded
  • 2 tablespoons chopped fresh parsley
  • 1 tablespoon thinly sliced fresh basil

Directions

Cook pasta (al dente) according to package directions; drain.

While pasta cooks, heat 1 tablespoon oil in a large skillet over medium-high heat. Add scallops and shrimp to the pan; cook 3 minutes. Remove the mixture from the pan to a bowl and keep warm.

Heat remaining 1 tablespoon oil in the same pan over medium-high heat. Add onion, red pepper and garlic; cook 2 minutes. Add tomato paste and tomatoes; bring to a boil and cook 2 minutes. Add clam juice; cook 1 minute.

Add clams; cover, reduce heat to medium and cook 4 minutes. Add mussels; cover and cook 3 minutes or until clams and mussels open. Discard any unopened shells. Stir in reserved scallop/shrimp mixture and parsley; cook 1 minute or until thoroughly heated. Serve over pasta. Sprinkle with basil.

seafood night 5

Baked Cornmeal-Crusted Grouper Sandwich

Serve with coleslaw and pickles.

4 servings

Ingredients

Grouper

  • 1/4 cup all-purpose flour
  • 1/2 cup yellow cornmeal
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground red pepper (cayenne)
  • 1/4 cup reduced-fat milk
  • 4 (6-ounce) grouper fillets or fish fillets that are available in your area
  • 4 hamburger buns, split
  • Sliced tomatoes and lettuce, optional

Tartar Sauce

  • 1/2 cup low-fat mayonnaise
  • 2 tablespoons finely chopped green onions
  • 1 tablespoon sweet pickle relish
  • 1 1/2 teaspoons capers, chopped
  • 1 1/2 teaspoons fresh lemon juice
  • 1/2 teaspoon Worcestershire sauce

Directions

Preheat oven to 450°F.

To prepare grouper:

Dry fish well with paper towels.
Place flour in a shallow bowl. Combine cornmeal, salt and cayenne pepper in a second shallow dish, stirring well with a fork. Place milk in a third shallow bowl.
Dust both sides of each fillet with flour; dip each fillet in milk and dredge both sides in the cornmeal mixture. Place fish on a baking sheet coated with cooking spray. Bake for 10-15 minutes or until fish is flaky and crusty, turning once.

To prepare tartar sauce:

Combine mayonnaise and next 5 ingredients (mayonnaise through Worcestershire), stirring with a whisk.

Spread about 2 tablespoons of the tartar sauce over the cut sides of each bun; place one fish fillet on the bottom half of each bun. Add sliced tomatoes and lettuce, if desired. Top fillets with the remaining bun halves.

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Fish has a high level of protein, is easy to digest and is considered an important part of a healthy diet. Some fish have an added bonus because they contain omega-3 fatty acids. These fatty acids – docosahexaeonic acid (DHA) – occur mostly in fatty fish like herring, salmon and mackerel. They are thought to lower blood pressure, to strengthen the immune system and to have positive effects on the development of the nervous system and the cardiovascular system.

Two newly published articles in the March 2013 science journal, Proceedings of the National Academy of Sciences, describe how the researchers analyzed the impact of omega-3 fatty acids at a systemic level and they also described their underlying molecular mechanisms for the first time. The teams working at Jena University Hospital in Germany and at the University of Pennsylvania examined the effects of omega-3 fatty acids on the cardiovascular system and were able to show, for the first time, that DHA directly influences blood pressure.

According to the Mayo Clinic, Omega-3 fatty acids may decrease triglycerides, lower blood pressure, reduce blood clotting, boost immunity and improve arthritis symptoms and, in children, may improve learning ability. Eating two servings a week of fish, particularly fish that’s rich in omega-3 fatty acids, appears to reduce the risk of heart disease and sudden cardiac death.

Fatty fish, such as salmon, herring and tuna, contain the most omega-3 fatty acids and, therefore, offer the most benefit, but many types of seafood contain small amounts of omega-3 fatty acids. Most freshwater fish have less omega-3 fatty acids than do fatty saltwater fish. However, some varieties of freshwater trout have relatively high levels of omega-3 fatty acids.

Look for seafood rich in omega-3s, such as:

  • Halibut
  • Herring
  • Mackerel
  • Mussels
  • Oysters
  • Salmon
  • Sardines
  • Swordfish
  • Trout
  • Tuna (fresh)

Only buy fish that is refrigerated or properly iced. Fresh fish should smell fresh and mild, not fishy, sour or ammonia-like. Whole fish and fillets should have firm, shiny flesh and bright red gills free from slime. When buying frozen fish, avoid packages placed above the frost line or top of the freezer case. If the package is transparent, look for signs of frost or ice crystals. These could mean the fish has been stored a long time or thawed and refrozen — in which case, choose another package.

Healthy Ways to Cook Fish

Baked Fish

Baking fish allows you to get the satisfying crunch of fried fish without all the fat. Just because it’s baked, though, doesn’t mean it’s healthy: Watch the amount of butter, oil, mayonnaise, or cheese called for in the recipe.

It’s easy and delicious to cook fish fillets in packets of parchment paper, a technique called “en papillote”. The fish is cooked by the trapped steam. If you don’t have parchment paper on hand, use aluminum foil to make the packets. The fish needs to bake for only 10 to 15 minutes at 400 degrees F.

Broiled Fish

When the weather’s not right for grilling, try broiling instead. Broiling is great when you want a fast, simple, hassle-free preparation with delicious results.

It gives fish a nicely browned exterior with the convenience of a temperature-controlled heat source.  For easy cleanup, line the broiler pan with a piece of greased foil.

Poached Fish

This gentle cooking method is perfect for seafood. Poaching keeps fish moist and won’t mask the delicate flavor of the fish.

To poach fish: use vegetable or chicken stock or a homemade broth of aromatic herbs and spices.

Use a pan big enough to lay each piece of fish down flat.

Pour in enough liquid to just barely cover the fish.

Bring the liquid to a simmer and keep it there.

If you see any bubbles coming up from the bottom of the pan, it’s too hot–the liquid should “shimmer” rather than bubble. The ideal poaching liquid temperature is between 165 and 180 degrees F (74 to 82 degrees C).

Steamed Fish

Steaming is another gentle cooking method. It produces a mild-tasting fish that is often paired with a flavorful sauce.

Rub the fish with spices, chopped herbs, ginger, garlic and chili peppers to infuse flavor while it cooks.

Use a bamboo steamer or a folding steamer basket with enough room for each piece of fish to lie flat.

Pour about 1½ inches of water into the pan.

Place the steamer over the water, cover the pot, and bring the water to a boil.

Begin checking the fish for doneness after 10 minutes.

Grilled Fish

When you’re grilling fish, keep a close watch. Fish only takes a few minutes per side to cook. If the fillets are an even thickness, they may not even require turning–they can be cooked through by grilling on one side only.

Brush the fish lightly with oil and spray the grill with nonstick cooking spray.

Place fish near the edge of the grill, away from the hottest part of the fire. (Don’t try to lift up the fish right away; it will be stuck to the grill).

Turn the fish over when you see light grill marks forming.

Fish should be cooked to an internal temperature of 145 degrees F. If you don’t have a food thermometer, you can determine whether fish is properly cooked by slipping the point of a sharp knife into the flesh and pulling it aside. The flesh should be opaque and separate easily.

White Wine and Garlic Steamed Clams

This dish makes a great appetizer.

Ingredients

  • 3 pounds manila or littleneck clams
  • 1 tablespoon olive oil
  • 2 tablespoons unsalted butter
  • 1 tablespoon minced garlic
  • 1 cup thinly sliced shallots
  • 1½ cups dry white wine
  • 2 tablespoons finely chopped fresh Italian parsley leaves
  • Freshly ground black pepper
  • 8 large slices sourdough or country bread, each about ½-inch thick

Directions

Scrub the clams and rinse them in four rounds of cold water to remove any sand and grit.

Heat a 12-inch skillet with a cover over medium-high heat and add the olive oil. Add the garlic and shallots and sauté until fragrant and tender, about 1 minute.

Add the wine and cook for about 1 minute more. Add the clams and cook covered until the clams open wide, 5 to 10 minutes, stirring every few minutes.

Add the 2 tablespoons butter, the parsley and season with pepper. Toast the bread on a stovetop grill or in the broiler about 1 minute, turning once.

Discard any unopened clams and serve right away in bowls with the bread and pan juices.

 

Shrimp with Oregano and Lemon

This is another great appetizer. You can turn it into a main dish by serving the shrimp and sauce over rice or pasta.

The sauce is also delicious spooned over grilled swordfish or any other meaty fish.

Ingredients

  • 1/2 cup salted capers—rinsed, soaked for 1 hour and drained
  • 1/2 cup fresh oregano
  • 1 garlic clove, minced
  • 3/4 cup extra-virgin olive oil
  • 1 teaspoon finely grated lemon zest
  • 3 tablespoons freshly squeezed lemon juice
  • Salt and freshly ground pepper
  • 2 1/2 pounds large shrimp, shelled and deveined

Directions

On a cutting board, finely chop the drained capers with the oregano and garlic. Transfer the mixture to a bowl and stir in 1/2 cup plus 2 tablespoons of the olive oil, along with the lemon zest and lemon juice. Season the sauce with pepper.

Heat a stove top grill.

In a large bowl, toss the shrimp with the remaining 2 tablespoons of olive oil and season lightly with salt and pepper.

Grill shrimp, turning once, until the shrimp show grill marks and are cooked through, about 3 minutes per side. Remove the shrimp to a platter.

Spoon some the sauce on top and serve. Pass the remaining sauce with the shrimp platter.

MAKE AHEAD The sauce can be refrigerated overnight. Bring it to room temperature before serving. Serve with crusty bread.

fish5

Red Snapper Livornese

Serve with rice or couscous and a salad or steamed broccoli.

4 servings

Ingredients

  • 2 tablespoons olive oil
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 1 cup homemade or store-bought marinara sauce
  • 1 cup dry white wine
  • 2 tablespoons capers, chopped
  • 1/2 cup sliced black olives, drained
  • 1/4 teaspoon crushed red pepper flakes
  • 1 tablespoon chopped fresh parsley
  • 1 pound red snapper fillets

Directions

Preheat oven to 400 degrees F (200 degrees C).

In a medium saucepan, heat olive oil and saute onion until tender, about 5 minutes. Add garlic and saute for 1 minute. Stir in marinara sauce, wine, capers, black olives, red pepper flakes and parsley. Bring to a boil and simmer for 10 minutes.

Spread 1/2 cup of the sauce in an 11 x 7 inch baking dish and arrange the snapper fillets in a single layer in the dish. Pour the remaining sauce over all.

Bake for 15 minutes for 1/2 inch thick fillets or 30 minutes for 1 inch thick fillets. Baste once with the sauce while baking. Snapper is done when it flakes easily with a fork.

Salmon Rolls

4 servings

Ingredients

1 ¼ pounds center-cut salmon fillet, skinned and cut lengthwise into 4 strips

Stuffing

  • 1/2 cup plain panko crumbs
  • 1/4 cup chopped herbs (basil, parsley, oregano)
  • 1 garlic, minced
  • 1 small shallot, chopped
  • 1/4 teaspoon each salt & pepper
  • 1 tablespoon truffle oil
  • 2 tablespoons lemon juice
  • 1 tablespoon olive oil

Directions

Preheat the oven to 400°F. Coat a 9-by-13-inch baking dish with cooking spray.

Mix the stuffing ingredients together in a medium bowl. Working with one piece of salmon at a time, spread about 3 tablespoons of the breadcrumb mixture over the salmon.

Starting at one end, roll the salmon up tightly, tucking in any loose filling as you go. Insert a toothpick through the end to keep the rolls from unrolling.

Place in the prepared dish and repeat with the remaining salmon strips.

Bake the rolls until just cooked through, 15 to 20 minutes. Remove the toothpicks before serving.

Italian Style Paella

Fregola, the pearl-sized pasta that is similar to couscous, makes an excellent substitute for rice in this paella-style dish; it soaks up a lot of the cooking liquid from the dish and still stays chewy.

12 Servings

Ingredients

  • Large pinch of saffron threads
  • 6 ½ cups warm water
  • 3 tablespoons extra-virgin olive oil
  • 1 medium onion, finely chopped
  • 3 large garlic cloves, thinly sliced
  • 1 pound fregola (2 1/4 cups)
  • 1/2 pound Italian sausage, thinly sliced
  • 1 cup canned diced tomatoes
  • 1 cup dry white wine
  • Salt and freshly ground black pepper
  • 2 pounds large shrimp, shelled and deveined
  • 2 pounds red snapper, cod or monkfish, cut into 2-inch pieces
  • 1 pound mussels, scrubbed and debearded
  • 2 tablespoons chopped flat-leaf parsley

Directions

In a small bowl, crumble the saffron in 1/2 cup of the warm water and let stand for 10 minutes.

Meanwhile, heat the olive oil in a very large, deep sauté pan. Add the onion and garlic and cook over high heat, stirring, until lightly browned, 2 minutes. Add the fregola and sausage and cook, stirring, until the sausage starts to brown, about 2 minutes. Add the tomatoes, white wine, saffron and its soaking liquid and the remaining 6 cups of warm water to the sauté pan and bring to a boil.

Stir in 1 1/2 teaspoons of salt and 1/2 teaspoon of black pepper, cover and cook over low heat until the fregola is very chewy and soupy, about 10 minutes.

Season the shrimp and red snapper with salt and pepper and add them to the pan along with the mussels, nestling them into the fregola. Bring to a boil. Cover the pan and cook over low heat until the fregola is al dente, the fish is just cooked through and the mussels have opened, about 12 minutes longer.

Remove the pan from the heat and let the paella stand for 5 minutes; the fregola will absorb a bit more of the liquid, but the dish should still be brothy. Discard any mussels that do not open. Sprinkle the fregola with the chopped parsley and serve.

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Most people think of meat when they think of barbecue. But you might be surprised to learn that one of the first recorded barbecue recipes — found in a third century Greek food manifesto called, The Deipnosophistae of Athenaeus, (Dinner Table Philosophers) — featured bonito wrapped in grape leaves and grilled directly in the embers.

Fish is meant to be grilled. The direct heat cooks fish fast, easy and without removing moisture. Grilled fish is quite flavorful and juicy, just make sure it doesn’t stick. You can literally get fish off the grill in a matter of minutes, thus making fish the perfect after work meal. Fish is also great for dinner parties. Before dinner you can place the fish in a marinade or season it and light the grill a few minutes before everyone wants to eat.

The hardest part of grilling fish is knowing when it’s done. This is generally the trickiest part of grilling, but don’t worry. When fish is cooked the meat will flake easily with a fork and will appear opaque all the way through. If any part of the meat is still glossy and partially translucent then it’s not done. Most fish cooks quickly, so watch closely. Fish on the bone is more tolerant, requiring at least 10 minutes on each side for a whole two-pound fish. Thick fillets or steaks should be turned after five minutes.

Fillets are also good candidates for grilling, but have a greater tendency to dry out or to stick to the grill grate or break apart when you attempt to turn them.

To make this easier, always start out with a fish steak or fillet that is evenly cut. If one part is much thicker than another, it will be difficult to get the thick part cooked before the thin part dries out. If you have a fillet that is uneven consider cutting it in two. Put the thick half on first and when it’s about halfway done, put the thin half on. This way you will get the fish cooked to perfection without burning anything.

Uneven salmon fillets

The grill should be very hot and oiled, too (more on this later). Using direct heat will give the fish handsome grill marks. Once you have seasoned the fish, whether with a dry rub, a marinade or herbs, brush it with oil.

After oiling the grates put the fish on the grill and leave it until you are ready to turn it. Turn gently and leave it there until it is ready to leave the grill. With fillets you can tell they are ready to turn because the edges are flaky and opaque. Steaks and whole fish hold together better but take longer to grill. If you are grilling a whole fish stuff it with herbs and lemon slices. This not only adds to the flavor but creates a space to let the heat through. Also keep some fresh lemon juice mixed with olive oil handy while you are grilling. You can brush this on as you grill to add flavor and keep the fish moist.

The very best advice I can give you is this: buy two of the largest spatulas you can find.

I prefer metal spatulas because they are sturdier. They should be broad, at least eight inches across, and the blade should taper to a sharp edge. If possible, buy spatulas with long handles; more than 12 inches is good.

For fish steaks or compact fillets, gently place one spatula on top of the fish to secure it. Firmly but gently ease the second spatula under the fish to separate it from the grilling surface. Turn the steak or fillet sandwiched between the two, then gently slide them out.

Some other suggestions: 

Another easy way to turn a large fillet is to cover it with a double thickness of heavy-duty foil, slide a spatula under the fish, turn it over onto the foil, then lift the fillet a bit to slide the foil out.

A whole fish can simply be rolled over: making sure you have room on the grill to achieve this.

The first step, before you even light the grill, is to clean it thoroughly.

Scrub the grates with a wire brush. Then, once they are hot, brush them with oil.

Hold a thick wad of paper towel dipped in vegetable oil with long-handled tongs. Avoid using a long-handled basting brush for this job because the bristles might melt from the heat. Silicone brushes can melt at temperatures over about 650 degrees, and the grates can — and should — get hotter than that.

Here are some techniques to add to your cooking:

Plan ahead. Marinate fish before grilling or spray it with wine or another flavorful liquid as it cooks to prevent it from drying out.

Preheat the grill for 10 minutes to get the grates very hot.

Grill in a pouch. Enclose fish in edible leaves (banana, grape, or even cabbage) and grill until the fish flakes easily with a finger.

Another option is to grill the fish in foil packets, however, when you bundle the fish in foil it will not get any smoke or char from the grill, which means the fish effectively steams in the packet. It’s a healthy option, so many people might find it appealing. (Be cautious when opening the package as steam will escape.)

Grill on a plank. Season the fish on both sides, set up your grill for indirect grilling, then cook the fish directly on a water-soaked cedar (should be soaked for 1 hour) or alder wood plank (available from most cookware stores). No turning is necessary and the drama factor is impressive.

Grill in a basket. Invest in a wire mesh basket designed specifically for grilling fish. You can also use a cast iron pan on the grill.

If your grill has very widely spaced grates and you don’t want to buy a grilling pan or grilling basket, you can go the frugal route and grill on aluminum foil. (You can now even find nonstick coated foil for grilling.) Though you may not get the nice char marks, you will definitely have an easier time grilling the fish. I have found that if you make a few holes in the foil with a cake tester or fork and oil the foil, the fish will brown nicely even when cooked on top of the foil. After the fish is cooked, you can just slide the foil onto a serving plate. Easy.

Many chefs use the technique of grilling on herbs to infuse fish (as well as meat and poultry) with flavor. All you do is lay a thick bunch of herbs onto your grill grates or in a grill basket. Then simply grill the fish on top of the herbs and turn as usual. Use hardy herbs such as rosemary or thyme or even fennel fronds. It’s a good idea to toss the herbs in the same marinade as your fish (or spray with oil) to get them lubricated, so they don’t burn immediately on the grill.

Flat Skewers

Grill on skewers. Skewer chunks of fish or even a whole fish and suspend the skewers between bricks positioned opposite each other on the grill grate.

Support the skewers on foil covered bricks.

One of my favorite meals in the summer is grilled local line caught swordfish sprinkled with sea salt, freshly ground pepper and a little panko bread crumbs; finished with lemon juice, capers and olive oil. It is delicious.This method works with any so-called “steak” fish including tuna, halibut, monkfish, grouper or salmon.

Marinated Tuna Skewers

4 servings

A simple marinade adds a lot of flavor to tuna skewers. 

Ingredients:

  • 1/3 cup plain yogurt
  • 3 tablespoons thinly sliced fresh basil leaves
  • 1 teaspoon soy sauce
  • 1 teaspoon Dijon mustard
  • 1 1/3 pound (1-inch-thick) tuna steak, cut into 32 (1-inch) cubes
  • Fine sea salt
  • Freshly ground white pepper
  • Olive oil for grill

Directions:

Prepare a charcoal grill for direct-heat cooking over medium-hot charcoal (medium-high heat for gas).

Meanwhile, in a large bowl, whisk together yogurt, basil, soy sauce and mustard. Add tuna and toss to coat. Let marinate at room temperature for 30 minutes, then thread tuna onto 8 skewers.

Season skewers with salt and pepper. Grill on oiled grill rack, turning frequently, until fish is cooked to your liking, 6 to 10 minutes.

Blackened Grouper on the Grill

You may be asking “can’t I just do it on the stove?”. The answer is yes, but you will fill your house with smoke and realize outside is a much better idea.

Ingredients:

Cast iron or nonstick pan (all metal, no plastic handles)

2 Grouper fillets, skin removed

1/4 cup unsalted butter, melted

Blackening Rub:

  • 1 tablespoon paprika
  • 1/2 tablespoon cayenne pepper (make it a full tablespoon if you like a lot of heat)
  • 1 tablespoon dried oregano
  • 1 tablespoon dried thyme
  • 1 teaspoon white pepper
  • 1 teaspoon black pepper
  • 1 teaspoon garlic powder

Directions:

Place the pan on the grill and light the grill to high heat. The pan needs to heat up on the grill for at least 10 minutes.

Dry the grouper fillets very well.

Mix all of the rub ingredients together well and then spread the rub out on a plate.

Melt the butter in a separate shallow dish, large enough to fit the fillets. Place both dishes on a tray and carry out to the grill.

Dip each fillet in the butter, covering both sides and then transfer to the plate with the rub and coat each side of the fish with the blackening rub.

Immediately place the fish into the very hot pan on the grill.

Cook, with the lid open, for 2 – 3 minutes, lifting the bottom of the fish carefully to check on the crust. You want a nice, blackened crust without burning. If the grill pan is very hot, this should only take around 3 minutes.

Turn the blackened grouper and cook for another 2 – 3 minutes on the other side. Transfer to a plate.

Grilled Fish with Artichoke Caponata

6 servings

Ingredients:

  • 1/4 cup extra-virgin olive oil, plus more for rubbing
  • 4 tender celery ribs, diced (1 cup)
  • 1 onion, finely chopped
  • 3 garlic cloves, thinly sliced
  • 1/2 cup prepared tomato sauce
  • 1/2 cup dry white wine
  • 1/4 cup white wine vinegar
  • 1/2 pound marinated artichoke hearts, drained and chopped
  • 1/2 cup pitted green olives, chopped
  • 1/4 cup pine nuts (pignoli)
  • 1 tablespoon agave syrup or honey
  • 2 tablespoons small capers, rinsed and drained
  • Kosher salt and freshly ground pepper
  • 3 tablespoons shredded basil leaves
  • Six 6-ounce skinless mahimahi or any firm fish of choice

Directions:

In a large, deep skillet, heat the 1/4 cup of olive oil until shimmering. Add the celery, onion and garlic and cook over moderate heat until just softened, 4 minutes. Add the tomato sauce, wine, vinegar, artichokes, olives, pine nuts, sweetner and capers and season with salt and pepper. Simmer until the vegetables are tender and the liquid is reduced, 8 minutes. Stir in the shredded basil and let cool.

Heat a grill. Rub the fish with olive oil and season with salt and pepper. Grill over moderately high heat, turning once, until cooked through, about 9 minutes. Transfer the fish to plates, top with the caponata and serve.

MAKE AHEAD  The artichoke caponata can be refrigerated for up to 3 days.

Breaded and Grilled Shrimp and Scallops

I’m fortunate enough to live on the Gulf of Mexico, so that means we have access to fresh seafood and the grill all year long. There is nothing better than our Gulf shrimp, so I am always looking for a new recipe or technique for grilling these shrimp. You must be sure to oil the grates for this recipe or you will have bread crumbs stuck to the grill.

Ingredients:

  • 1/4 cup lemon juice
  • 1/4 cup olive oil
  • 1 garlic clove, minced
  • zest from 1/2 lemon
  • Italian seasoned breadcrumbs
  • 1/2 lb. U.S. Gulf Shrimp
  • 1/2 lb. U.S. Gulf Sea Scallops

Directions:

Peel and devein the shrimp, removing the tail as well.

Mix the lemon juice, zest, olive oil and garlic together in a glass bowl.

Place the shrimp and the scallops in the marinade and place in the refrigerator for 45 minutes (no longer or the lemon juice will cook the seafood).

Remove the shrimp and scallops from the marinade and place them on skewers. Use double skewers to prevent the shrimp and scallops from rotating when you move them around the grill.

Cover the bottom of a plate with the breadcrumbs and then roll each skewer into the crumbs, covering all sides with the breadcrumbs while pushing them into the seafood to make them stick.

Let the breaded shrimp and scallop skewers sit in the refrigerator for about 20 more minutes while the grill heats. (This aids in the crumbs adhering to the shrimp and scallops).

Heat the grill to high heat and oil the grates The best way is to use a folded paper towel dipped in oil and then use tongs to rub down the grates.

Place the breaded shrimp and scallop skewers on the grill and grill for about 3 – 4 minutes. Don’t move the skewers once they are on the grill or you will lose a lot of breadcrumbs.

Flip the skewers over and continue to grill for another 3 minutes and then remove the skewers from the grill to a serving platter.

Grilled Salmon with Sweet Onions and Red Peppers

4 servings

Ingredients:

  • 1/4 cup soy sauce
  • 1/4 cup light brown sugar
  • 2 tablespoons extra-virgin olive oil, plus more for drizzling
  • Four 6-ounce salmon fillets, with skin
  • 2 small sweet onions, halved crosswise but not peeled
  • 2 red bell peppers—stemmed, cored and quartered lengthwise
  • 1 teaspoon balsamic vinegar
  • Salt and freshly ground pepper
  • 1 teaspoon chopped thyme
  • 1 tablespoon chopped marjoram

Directions:

In a large, shallow dish, combine the soy sauce and brown sugar with the 2 tablespoons of oil; add the salmon and coat well. Cover and refrigerate for 1 hour.

Light a charcoal grill or heat a gas grill. When hot turn off one burner or leave an area of a charcoal grill without direct heat.

Drizzle the cut sides of the onions with oil and grill over moderately high heat, cut side down, until nicely charred and starting to soften, about 15 minutes. Turn the onions and cook until tender, about 15 minutes longer. Push the onions to the cool side of the grill.

Oil the peppers and grill them, skin side down, until lightly charred, about 5 minutes. Turn and grill for 5 minutes. (Remove the charred skin if desired.) Push them over to the onions.

Remove the salmon from the marinade and grill, skin side down, for 8 minutes. Turn and grill until the salmon is just cooked through, 4 minutes longer.

Transfer the salmon, peppers and onions to plates and sprinkle with the marjoram. Drizzle the onions and peppers with the oil and the balsamic vinegar. Season with salt and pepper and sprinkle with the thyme.



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