Have you ever ordered fish cooked in a banana leaf wrap in a restaurant? Delicious; and so I thought I would try making such a dish at home.
Banana leaves are very inexpensive to buy – a few dollars for a large pack. Banana leaves come in large, flat plastic bags at your local Asian market or supermarket (check the freezer if you can’t find them on the shelf or in the produce section).
Banana leaves can be used for baking anything “wrapped”, in the same way, you would use tin foil or parchment paper. However, banana leaves are porous (unlike tin foil), so some of the “sauce” or juices from your food item may seep through. It’s, therefore, a good idea to place your banana leaf “packets” in a glass casserole dish, or a tray that has sides on it, so that the juices don’t drip to the bottom of your oven.
Banana leaves serve many purposes, from adding flavor to foods cooked inside them, to simply being used as a colorful and exotic background for serving plates and party platters.
Banana leaves contain large amounts of polyphenols that are natural antioxidants. These are found in many plant-based foods and green tea. Food served on the banana leaves absorbs the polyphenols which are said to prevent many lifestyle diseases. They are also said to have anti-bacterial properties that can possibly kill the germs in food. The leaf wrapping protects delicate fillets from harsh, dry heat.
You can also use banana leaves as a kind of “mat” for barbecuing fragile fillets of fish, smaller shrimp, or vegetables that have a danger of falling through the grill. Simply lay a piece of banana leaf on your grill, then cook your food items on top of it (as you would with tin foil). The banana leaf will turn bright green at first, then brown as you cook. It will give your food a hint of flavor that is very pleasant.
To store banana leaves, simply wrap them in plastic and place them in a ziplock plastic bag and keep in the freezer. Banana leaves only require about 30 minutes to thaw, so this is a convenient way to keep them fresh.
Use scissors to cut the banana leaves into the size you need, depending on your recipe. For wrapping and baking food items, you will need a large “sheet” or leaf. Place enough for one serving in the center of the leaf, then fold like a handkerchief to make a square packet.
Banana leaves are also excellent for steaming, as it allows the steam to penetrate the food inside or on top of it. You can use banana leaves to line a steamer or to wrap your food and then steam it.
Secure banana leaf “packets” with kitchen twine. Or simply place the packet “seam-side” down to keep it from opening.
Caribbean Inspired Fish Wrapped in Banana Leaves
Serves 2. Double the ingredients for 4 servings.
Ingredients
6 navel orange slices, rind removed
2 (6-oz.) sustainable skinless white fish fillets (such as snapper, halibut, or sea bass)
1/2 tablespoon olive oil
1/4 teaspoon kosher salt
1/4 teaspoon ground coriander
1/4 teaspoon ground cinnamon
1/4 teaspoon ground red pepper
1/4 teaspoon ground ginger
1/8 teaspoon ground nutmeg
2 (12-in.-square) fresh or thawed frozen banana leaf pieces
1 tablespoon chopped fresh cilantro
Directions
Preheat oven to 400°F. Place the thawed banana leaves in hot water to soak for 10 minutes. Drain and place on a kitchen towel.
Coat fish fillets with oil and place them in the center of each banana leaf. Stir together salt, coriander, cinnamon, red pepper, ginger, and nutmeg; sprinkle evenly over the tops of the fish fillets. Place 3 orange slices on top of each fish fillet.
Fold each banana leaf piece to enclose the fish. Place packets, folded side down, on a baking sheet or in a glass baking dish. Bake at 400°F until fish is done, about 15-20 minutes. Unwrap and transfer fillets and orange slices onto serving plates. Garnish with chopped cilantro, if desired.
Wild Rice, Almond and Mushroom Pilaf
Ingredients
Rice
1 tablespoon olive oil
2 cups chicken broth
1 cup Lundberg wild rice blend
Salt to taste
Pilaf
1 tablespoon extra virgin olive oil
Half a red onion, chopped
2 garlic cloves, minced
6 oz mushrooms, trimmed and chopped
1 chopped celery stalk
2 tablespoons toasted almonds, coarsely chopped
2 tablespoon dry sherry
1 teaspoon fresh thyme leaves or 1/2 teaspoon dried thyme
1/4 cup chopped flat-leaf parsley
1 tablespoon chopped fresh sage
Freshly ground pepper to taste
Directions
Bring the broth, rice, oil, and salt to a boil in a large saucepan. When the liquid returns to the boil, lower the heat, cover and simmer 40 -50 minutes until the rice is tender and the liquid has evaporated. Set aside.
Heat the oil over medium heat in a large nonstick skillet, and add the onion, garlic, celery, and mushrooms. Cook, stirring often, until tender, and the mushrooms have softened about 10 minutes. Stir in the cooked rice and the remaining ingredients. Cook, stirring until the sherry has evaporated. Taste and adjust seasonings. Serve with the fish.
Honey- Baked Squash
Serves 4
Ingredients
1 large acorn squash (1 1/2 pounds), seeds removed cut into 8 lengthwise wedges
1 tablespoon olive oil
1/8 teaspoon ground cinnamon
1/8 teaspoon salt
1/8 teaspoon ground black pepper
1 tablespoon honey
Directions
Preheat the oven to 400°F. Arrange the squash wedges on a foil-lined baking sheet.
Drizzle the olive oil over the squash wedges.
Sprinkle the squash with the cinnamon, salt, and pepper and drizzle with the honey. Bake, uncovered, for 45-50 minutes, or until browned at the edges and very tender when pierced with a fork.
Baked Halibut
4 servings
Ingredients
1/2 cup grated Parmesan cheese
1/4 cup butter, very soft
3 tablespoons mayonnaise
2 tablespoons lemon juice
3 tablespoons finely chopped green onions
1/4 teaspoon salt
1 dash hot pepper sauce
2 pounds skinless halibut fillets
Directions
Preheat the oven to 375 degrees F. Grease a baking dish.
In a bowl, mix the Parmesan cheese, butter, mayonnaise, lemon juice, green onions, salt, and hot pepper sauce.
Arrange the halibut fillets in the prepared baking dish. Spread with the sauce.
Bake the halibut fillets 15-20 minutes or until easily flaked with a fork.
For a brown topping broil for 2-3 minutes. Place the fillets on individual plates and pour any sauce left in the pan over the fish. Serve immediately.
Simple Roasted Carrots
The carrots and the fish can be baked at the same temperature.
4 servings
Ingredients
6 carrots, cut into 2-inch diagonal lengths
2 tablespoon extra-virgin olive oil
Kosher salt
Freshly ground black pepper
Directions
Preheat oven to 375ºF.
On a baking sheet lined with foil, toss carrots with olive oil and season generously with salt and pepper.
Roast until tender and lightly caramelized, 45 minutes. Serve with the fish.
Onions and Swiss Chard
4 servings
Ingredients
2 large bunches green Swiss chard
2 tablespoons olive oil
2 tablespoons unsalted butter
1 large sweet onion, diced (about 2 cups)
2 garlic cloves, finely chopped
1 teaspoon sea salt, divided
½ teaspoon black pepper, divided
Directions
Wash the chard in several changes of water. Cut the stems and center ribs from the chard leaves and reserve them for soup. Stack the chard leaves and roll them lengthwise into cylinders. Cut the cylinders crosswise to make 1-inch-wide strips.
Heat oil and butter in a large heavy skillet with a cover over medium heat until foam subsides, then cook onions and garlic with 1/2 teaspoon salt and 1/4 teaspoon pepper, covered, stirring occasionally, until the onions begin to soften, about 8 minutes. Add chard leaves in batches, stirring until wilted before adding the next batch, and add 1/2 teaspoon salt and 1/4 teaspoon pepper. Cook, covered, stirring occasionally, until tender, 4 to 6 minutes. Transfer to a serving bowl.
One of the best things about cooking seafood is its versatility — it can be grilled, broiled, poached, baked or cooked in a skillet. Seafood is actually one of the easiest ingredients to cook with and can be one of the fastest to prepare. Fish is also healthy.
Health studies show that eating fish at least once a week, especially cold-water species high in omega-3 fatty acids, reduces the risk of heart problems. Other research suggests that regularly eating omega-3–rich fish may prevent or relieve depression, joint problems, Alzheimer’s disease and several cancers. Even seafood low in omega-3s, like scallops and crab, are rich in other key nutrients.
Fish is delicate so it needs gentle techniques to make sure that it is tasty, cooked and yet retains all the benefits. Any way you choose to cook fish, remember that its flesh cooks quickly. The best way to cook fish and not lose its health benefits is to steam, bake, poach or grill the fish. Frying fish can cause fatty fish rich in healthy omega-3 fatty acids, to lose its beneficial oils; those oils get replaced with unhealthier oil in which the fish is fried. Evidence from Harvard researchers on a study of more than 4,700 older people indicates that eating fried fish or fried fish sandwiches was associated with a higher risk of stroke. Conversely, the study also found a direct relationship between consumption of broiled or baked fish and a reduced incidence of stroke. When you bake fish, you can use herbs to accentuate the flavors. On the grill, the fire lends a smoky flavor to the flesh of the fish.
Following are some of my favorite fish recipes.
Garlicky Baked Shrimp
4 servings
Ingredients
- Olive oil cooking spray
- 1 1/4 lbs medium shrimp, peeled and deveined
- 1/2 cup panko breadcrumbs
- 3 tablespoons finely chopped fresh parsley
- 1 teaspoon grated lemon rind
- 1/4 teaspoon salt
- 3 garlic cloves, finely minced or grated
- 2 tablespoons fresh lemon juice
- 4 teaspoons olive oil
Directions
Preheat oven to 400 degrees F.
Coat 4 individual gratin dishes with cooking spray or a 13 x 9 inch baking dish.
Divide shrimp among dishes; set aside.
Combine breadcrumbs and the next 4 ingredients; stir in juice and oil.
Sprinkle breadcrumb mixture over shrimp.
Place dishes on a baking sheet.
Bake for 15-18 minutes or until shrimp are done and breadcrumbs are lightly browned.
Baked Salmon with Red Wine and Honey
4 servings
Ingredients
- 1 tablespoon extra virgin olive oil
- 8 sprigs fresh thyme
- 1 pound salmon fillet, cut into 4 pieces (skin left on)
- 4 cloves garlic, peeled and smashed with the flat side of a knife
- 1/2 cup light red wine, such as Beaujolais or Pinot Noir
- 1 tablespoon honey
- Salt and pepper (to taste)
Directions
Preheat oven to 350°F.
In the bottom of a glass or ceramic baking dish, drizzle olive oil and scatter thyme sprigs. Lay salmon on top of the thyme, skin side up. Arrange garlic cloves around salmon.
In a small bowl, whisk together red wine and honey and pour over salmon.
Bake 15-20 minutes and remove the dish from the oven. Peel off the salmon skin, if desired, and arrange fillets on a warm serving dish.
Pour dish juices into a small saucepan and bring to a boil. Reduce until syrupy, about 10 minutes. Season sauce with salt and black pepper, spoon over the salmon and serve.
Panko-Crusted Catfish
4 servings
Ingredients
- 1 cup low-fat milk
- 6 drops hot sauce
- 4 catfish fillets (about 6 ounces each) or any other thin white fish fillets
- 1/2 cup finely chopped pecans or walnuts
- 1 cup panko breadcrumbs
- 1/4 teaspoon blackened spice mix, see recipe below
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 2 tablespoons olive oil
- Lemon wedges (for garnish
Directions
Preheat oven to 375°F. Line a baking sheet with parchment paper.
In a shallow dish, mix milk and hot sauce. Add catfish, turn to coat well and marinate for 10 minutes.
In a pie plate, mix nuts, breadcrumbs and spices. Dip fillets into crumb mixture, pressing crumbs onto each fillet. Place fish on the prepared baking sheet.
Drizzle a 1/2 tablespoon olive oil over each fillet. Bake fish for 12-15 minutes until crispy, depending on thickness. Remove fish to a serving platter and serve with lemon wedges.
Blackening Spice:
3 tablespoons smoked paprika
1 teaspoon salt
1 tablespoon onion powder
1 teaspoon ground black pepper
1 teaspoon cayenne pepper
1 teaspoon dried ground thyme
1 teaspoon dried oregano
1/2 teaspoon garlic powder
Spicy Rainbow Trout Fillets
4 servings
Ingredients
- 4 (6 ounce) rainbow trout fillets (1/2-inch thick)
- 2 teaspoons extra virgin olive oil
- 1 tablespoon Cajun seasoning, recipe below
- 2 tablespoons chopped fresh parsley
- 1 green onion, sliced thin
- Lemon wedges
Directions
Preheat the broiler. Pat fillets dry and lightly brush both sides with oil. Sprinkle both sides evenly with Cajun seasoning.
Place skin side down on an oiled broiler pan. Broil 4-6 inches from the heat for 4-5 minutes or until fish flakes easily when tested with a fork.
Arrange on a warmed serving platter and sprinkle with parsley and sliced green onion. Serve with lemon wedges.
Cajun Seasoning
Combine 1 tablespoon paprika, 2 teaspoons sea salt, 1½ teaspoons freshly ground black pepper, a pinch of cayenne pepper, 1 teaspoon each dried oregano, chili powder and dry mustard.
Halibut Packets with Artichokes and Tomatoes
Serves 1
Ingredients
- One 6-ounce boneless, skinless halibut fillet
- 1 1/2 teaspoons extra-virgin olive oil
- 3 lemon slices
- 6 cherry or grape tomatoes, halved
- 1/3 cup water-packed artichoke hearts, drained
- 1 tablespoon chopped parsley or basil
- 1/4 teaspoon fine sea salt
- 1/4 teaspoon ground black pepper
- Parchment paper
Directions
Preheat the oven to 350°F.
Arrange halibut in the middle of a 12 x 12-inch piece of parchment paper. Drizzle both sides of the fish with the oil.
Top with lemon and arrange tomatoes, artichoke hearts and parsley over the top and around the sides. Season all over with salt and pepper.
Fold up parchment like a package, making sure the seam is at the top to seal the ingredients inside; tuck under the ends.
Transfer to a baking sheet and bake until the fish is just cooked through, 15 to 20 minutes.
Place package on a plate and carefully open the parchment paper to release the steam before serving.
My favorite seafood market on the Gulf Coast.
It’s a great time of year to enjoy some fresh seafood. Whether you buy it fresh from the counter at your favorite market, catch your own or buy it frozen, seafood is a great addition to your summer menu. Make salad your main course by adding some grilled fish to it. Include lots of leafy greens (choose from spinach, arugula, romaine or mixed baby greens) and add tomatoes, bell peppers, cucumber and diced onion. Top your salad with a tasty homemade dressing.
Italian Marinated Seafood Salad
Serves 6
Ingredients
- 3/4 pound sea scallops
- 1/2 pound medium unpeeled shrimp
- 1/2 pound fresh mussels
- 1/4 pound calamari rings
- 1/2 cup pitted kalamata olives
- 2 tablespoons lemon juice
- 1/3 cup olive oil
- 1 large clove garlic, minced
- 1 tablespoon minced fresh parsley
- 1 tablespoon minced fresh chives
- 1/4 teaspoon red pepper flakes
- 1 lemon, sliced
- 1 medium red onion, thinly sliced
- 6 cups mixed salad greens
- Freshly ground pepper and salt to taste
Directions
Bring a large pot of water to boiling. Add scallops, shrimp, mussels and calamari to the boiling water and cook for 2 minutes. Drain.
Peel the shrimp and remove the mussels from their shells.
Place cooked seafood and olives in a large bowl and toss with the lemon juice, olive oil, garlic, parsley, chives and red pepper flakes. Chill for 1 hour.
Divide salad greens onto 6 plates or salad bowls. Spoon seafood over greens. Garnish with slices of lemon and red onions. Season to taste with salt and freshly ground black pepper.
Lentil Salad with Grilled Salmon
You can use canned salmon but for really good flavor, grill extra salmon one night so that you have leftovers for this salad.
6 servings
Ingredients
- 1/3 cup lemon juice
- 1/3 cup chopped fresh dill
- 2 teaspoons Dijon mustard
- 1/4 teaspoon salt
- 1/4 teaspoon Freshly ground pepper
- 1/3 cup extra-virgin olive oil
- 1 medium red bell pepper, seeded and diced
- 1 cup cucumber,seeds removed and diced
- 1/2 cup finely chopped red onion
- Two 15-ounce cans lentils, rinsed, or 3 cups cooked brown or green lentils (see cooking note below)
- 12 oz leftover grilled salmon fillet or 1 ½ cups flaked canned salmon
Directions
Whisk lemon juice, dill, mustard, salt and pepper in a large serving bowl. Gradually whisk in the oil. Add bell pepper, cucumber, onion, lentils toss to coat. Let marinate for at least one hour or chill until ready to serve. Place leftover chilled salmon on top of the salad or flake and mix in with the lentils just before serving.
Cooking Note:
To cook the lentils: Place in a saucepan, cover with water and bring to a boil. Reduce heat to a simmer and cook until just tender, about 20 minutes for green lentils and 30 minutes for brown. Drain and rinse under cold water.
Mediterranean Salad with Sardines
4 servings
Ingredients
- 3 tablespoons lemon juice
- 2 tablespoons extra-virgin olive oil
- 1 clove garlic, minced
- 2 teaspoons dried oregano
- 1/2 teaspoon freshly ground pepper
- 3 medium ripe tomatoes, cut into large chunks
- 1 large cucumber, cut into large chunks
- One 15-ounce can chickpeas, rinsed
- 1/3 cup crumbled feta cheese
- 1/4 cup thinly sliced red onion
- 2 tablespoons sliced Kalamata olives
- Two 4-ounce cans sardines with bones, packed in olive oil and drained (see cooking note below)
Directions
Whisk lemon juice, oil, garlic, oregano and pepper in a large serving bowl until well combined. Add tomatoes, cucumber, chickpeas, feta, onion and olives; gently toss to combine. Let marinate for at least an hour.
At serving time, divide the salad among 4 plates and top with sardines.
Cooking Note:
Look for sardines with skin and bones (which are edible) as they have more than four times the amount of calcium as skinless, boneless sardines. If you’re lucky enough to have fresh sardines available in your market, try them in place of the canned sardines. Lightly dredge them in salt-and-pepper-seasoned flour and sauté them in a little olive oil.
Grilled Fish Fillet Salad
6 servings
Ingredients
Vinaigrette
- 1 medium clove garlic
- 1/4 teaspoon salt
- 5 tablespoons extra-virgin olive oil
- ½ cup fresh orange juice
- 1/4 cup white-wine vinegar
- 1 tablespoon Dijon mustard
Salad
- 1 1/2 pounds red potatoes (5-6 medium), scrubbed and halved
- 1 1/4 pounds green beans, trimmed
- Juice of 1 large lemon
- 2 tablespoons extra-virgin olive oil
- 1/4 teaspoon salt
- 1 pound halibut or striped bass or your favorite fish fillet (see cooking note below)
- 1/4 teaspoon coarsely ground pepper
- 1 large head tender lettuce
- 1 1/2 cups grape tomatoes
- 3 hard-boiled eggs peeled and cut into wedges
- 1/4 cup sliced pitted Kalamata olives
- 1/4 cup finely chopped fresh parsley
Directions
To prepare the vinaigrette:
Using a fork, mash the garlic with 1/4 teaspoon salt in a small bowl to form a coarse paste. Whisk in 5 tablespoons oil. Add 6 tablespoons orange juice, vinegar and mustard; whisk until well blended. Taste and season with more salt, if desired. Set aside at room temperature.
To prepare the salad:
Cook potatoes in boiling salted water until tender, 10 to 15 minutes. Remove with a slotted spoon to a colander. When cool enough to handle, slice and place in a shallow bowl. Drizzle with 1/3 cup vinaigrette; set aside.
Add beans to the saucepan and bring to a boil; cook until the beans are bright green and just tender, 4 to 6 minutes. Drain well. Place in a medium bowl and toss with 2 tablespoons vinaigrette.
Combine lemon juice, 2 tablespoons oil, salt and pepper in a sturdy ziplock plastic bag; shake until the salt dissolves. Add fish and marinate for up to 20 minutes.
Heat a grill to medium-high and preheat for 10 minutes, then reduce heat to medium. (For a charcoal grill, wait until the flames subside and only coals and some ash remain—flames will cause the oil on the fish to burn.) Oil grill rack.
Grill the fish, turning once, until browned and just cooked through, 4 to 5 minutes per side for halibut; 3 to 4 minutes per side for bass.
Arrange lettuce leaves on a large serving platter. Arrange the fish (whole or flaked into large chunks), potatoes, green beans and tomatoes on top. Drizzle with the remaining vinaigrette. Garnish with eggs, olives, parsley and pepper to taste.
Cooking Note:
Fish that flakes easily requires a delicate touch to flip on the grill. If you want to skip turning it over when grilling, measure a piece of foil large enough to hold the fish and coat it with cooking spray. Grill the fish on the foil (without turning) until it flakes easily and reaches an internal temperature of 145°F.
Shrimp & Arugula Salad
Grill extra corn to use in this salad.
4 servings
Ingredients
- 12 cups loosely packed arugula leaves
- 2 cups loosely packed fresh basil leaves, torn if large
- 1 1/2 cups leftover grilled fresh corn kernels, (from about 2 ears)
- 1 1/2 cups cherry or grape tomatoes, halved
- 4 tablespoons extra-virgin olive oil, divided
- 1 1/2 tablespoons lemon juice
- 1 1/2 tablespoons balsamic vinegar
- 2 teaspoons grainy mustard
- 1/2 teaspoon kosher salt, divided
- 1 pound raw shrimp, (21-25 per pound), peeled and deveined, tails removed if desired
- Homemade croutons made ahead and cooled, (see recipe below)
- Freshly ground pepper, to taste
- 1/2 cup Asiago or Parmesan cheese, shaved
Directions
Sprinkle shrimp with 1/4 teaspoon salt. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the shrimp and cook, turning from time to time, just until they turn pink and are opaque in the center, about 3 minutes. chill in the refrigerator.
Combine arugula, basil, corn and tomatoes in a large salad bowl.
Whisk 3 tablespoons oil, lemon juice, vinegar, mustard and 1/4 teaspoon salt in a small bowl.
Add to the arugula mixture along with the croutons.
Whisk the dressing again and drizzle over the salad; toss to coat. Divide the salad among 4 plates. Grind black pepper over the salads and sprinkle with cheese.
Homemade Croutons
Ingredients
- 3 pieces of good quality Italian bread, cut into 1-inch cubes (about 3 cups)
- 1 teaspoon dried Italian seasoning
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- 2 tablespoons extra virgin olive oil
Directions
Preheat the oven to 350 degrees F.
On a large baking sheet, spread out the bread cubes in one layer.
Evenly sprinkle the Italian seasoning, garlic powder and salt over the bread cubes.
Then drizzle the olive oil over the top.
Using your hands, toss to combine thoroughly and then spread back into one even layer.
Bake for 14 to 16 minutes or until golden brown. The croutons will harden as they cool.
Thinking of grilling fish this weekend? Certain types of fish are trickier than others, but almost any type of seafood can be grilled — shellfish, whole fish, steaks and fillets. Meaty fish are ideal for grilling because they hold together well and are easy to handle. For salmon, use lower heat because salmon has a high fat content and the fat will melt and cause flare-ups if the heat is too high.
Delicate, flaky fish pose more of a challenge on the grill because they fall apart easily. A grill basket solves that problem because it encloses the fish on both sides. Just be sure to oil the grill basket or spray with nonstick spray to prevent the fish from sticking. If you do not have a basket, you can use a wide metal spatula for turning the fish.
Be sure to oil the grill grates well. Grilling times and temperatures will vary depending on the type of fish, its density or flakiness and its thickness. Meaty, dense fish (tuna, wahoo, mahi mahi, swordfish) will take longer to cook than lighter, flakier fish (cod, halibut). Start by cooking the fish over high heat, but if the fish is browning too fast, lower the heat to medium-high.
Grilled Shrimp Pitas
6 servings
Ingredients
- 1 cup plain Greek yogurt
- 4 ounces feta cheese, crumbled
- 1/2 cucumber, peeled, halved and thinly sliced
- 1 tablespoon lemon juice
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 2 tablespoons chopped fresh mint
- 2 tablespoons chopped fresh oregano
- 2 cloves garlic, finely chopped
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 1/2 pounds large shrimp, shelled and deveined
- 6 pitas, about 6-inch diameter
- 3 cups lettuce
- Sliced red onion and plum tomatoes
Directions
For the Sauce
In a medium-size bowl, stir together yogurt, crumbled feta, cucumber and lemon juice. Cover and refrigerate until ready to use.
For the Shrimp
Combine olive oil, lemon juice, mint, oregano, garlic, salt and pepper in a large resealable plastic bag. Add shrimp, seal bag and shake to coat shrimp with marinade. Refrigerate for 15 minutes.
Heat gas grill to medium-high or prepare a charcoal grill with medium-hot coals. Lightly coat the grill rack with oil or nonstick cooking spray. Place shrimp in a grilling basket and grill for 3 minutes. Baste once with the remaining marinade. Turn shrimp and grill for an additional 2 to 3 minutes or until shrimp turn pink.
To serve, equally divide the lettuce, sauce and shrimp over each pita. Add onion and tomato.
Grilled Hazelnut Salmon
4 servings
Ingredients
- 4 six-ounce skinless salmon fillets, about 1 inch thick
- 1 tablespoon hazelnut oil
- 1/3 cup finely ground hazelnuts
- 2 tablespoons all-purpose flour
- 1/2 teaspoon kosher salt, divided
- 1/3 cup white balsamic vinegar
- 1/4 cup hazelnut oil
- 2 ½ cups arugula
- 1 cup yellow or red tiny pear-shape or grape tomatoes, halved
- 2 ounces Brie cheese, cubed
- 3 tablespoons finely chopped chives
Directions
Rinse fish and pat dry with paper towels. Brush one side of the fillets evenly with the 1 tablespoon hazelnut oil. In a 9-inch pie plate stir together ground hazelnuts, flour and 1/4 teaspoon of the salt. Dip the oil brushed side of the salmon in the nut mixture; coat well.
For a charcoal grill, arrange medium-hot coals around a drip pan. Place fish, coated sides up, on the greased grill rack over the pan. Cover and grill for 14 to 18 minutes or until fish begins to flake when tested with a fork. (For a gas grill, preheat grill. Reduce heat to medium. Adjust for indirect cooking. Place fish, coated sides up, on greased grill rack over the burner that is turned off. Grill as directed.)
For the dressing
In a small bowl combine vinegar and the remaining 1/4 teaspoon salt; whisk in the 1/4 cup hazelnut oil. Reserve 1/4 cup of the dressing; set aside. In a large bowl toss arugula, tomatoes, cheese and chives with the remaining dressing. Divide evenly among serving plates.
Add a grilled salmon fillet to each plate. Drizzle salmon with reserved dressing.
Tuna with Fruit Salsa
4 servings
Ingredients
- Four 5 ounce tuna steaks, 1-inch thick
- 2 fresh ripe peaches, halved and pitted
- 2 tablespoons olive oil
- Salt and cracked black pepper
- 2 tablespoons apricot preserves
- 1 tablespoon vinegar
- 1/2 cup fresh raspberries
- 3 green onions, thinly sliced
Directions
Lightly brush tuna steaks and peach halves with olive oil; sprinkle with salt and pepper.
Heat grill and oil the grates.
Grill tuna and peaches over medium-high heat for 5 minutes. Remove peaches; set aside to cool. Coarsely chop peaches.
Turn tuna and cook 6 to 7 minutes more or until it flakes easily when tested with a fork. Transfer tuna to a platter; cover to keep warm.
In a medium microwave-safe bowl heat apricot preserves on 100 percent power (high) for 15 seconds. Stir in vinegar; gently fold in raspberries and chopped peaches.
Serve fruit salsa with tuna steaks and sprinkle with green onions.
Mustard-Glazed Halibut Steaks
Save time and grill a vegetable or two alongside the fish.
4 servings
Ingredients
- Four 4-5 ounce halibut (or any white fish) steaks, cut 1 inch thick
- 2 tablespoons butter
- 2 tablespoons lemon juice
- 1 tablespoon Dijon mustard
- 2 teaspoons finely snipped fresh basil
Directions
Pat fish dry with paper towels.
In small saucepan heat butter, lemon juice, mustard and basil over low heat until butter is melted. Brush both sides of the fish steaks with the mustard mixture.
For a gas grill: cook fish steaks on greased rack over medium for 8 to 12 minutes or just until fish begins to flake easily when tested with a fork, turning once and brushing occasionally with additional mustard mixture.
For a charcoal grill: arrange preheated coals around a drip pan in a covered grill. Heat to medium and place fish on the greased grill rack over the drip pan. Cover and grill for 8 to 12 minutes or just until fish begins to flake easily when tested with a fork, turning once and brushing occasionally with the mustard mixture.
Grilled Scallops With Salsa Verde
Choose scallops that are “dry” (not stored in liquid preservatives). Large sea scallops are better for the grill; small bay scallops could overcook before browning or fall through the grates. Make sure to coat them thoroughly in an oil based marinade before grilling, so they don’t stick to the grate.
Servings: 4
Ingredients
- 2 tablespoons olive oil
- 12 large sea scallops, side muscle removed
- Kosher salt and freshly ground black pepper
- 4 metal skewers
- Salsa Verde, recipe below
Directions
Prepare grill for medium-high heat; oil grate. Mix scallops with oil and season with salt and pepper. Thread scallops on 4 metal skewers and place them on the grill, flat side down. Grill, turning occasionally, until lightly charred and just cooked through, about 2 minutes per side. Serve scallops with Salsa Verde.
Salsa Verde
This sauce is delicious with shellfish.
Ingredients
Makes About 1 Cup
- Half a lemon, zested and juiced
- 1 small shallot, finely chopped
- 1 garlic clove, finely chopped
- Kosher salt and freshly ground black pepper
- 1 cup extra virgin olive oil
- 3/4 cup finely chopped fresh parsley
- 1/2 cup finely chopped fresh basil
- 1/4 cup chopped fresh chives
Directions
Squeeze juice from the half lemon after the peel is removed and set aside. Combine the lemon zest, shallot and garlic in a medium bowl; season with salt and pepper. Let sit 5 minutes. Add oil, parsley, basil and chives. Stir in reserved lemon juice.
Dutch ovens are cylindrical, heavy gauge cooking pots with tight-fitting lids that can be used either on a range top or in the oven. The heavy metal or ceramic construction provides constant, even and multi-directional radiant heat to the food being cooked inside.
The term “Dutch oven” is something of a misnomer in that the pots are neither Dutch nor actual ovens. Rather, it refers to the casting process developed in Holland by which brass vessels were cast in dry-sand molds. In 1704, an Englishman by the name of Abraham Darby traveled to the Netherlands to observe how the thick-walled cast-iron pots were made and, eventually, patented a similar process for use in England and its American colonies.
A Dutch oven has the advantage of using one pot from start to finish — you can sear protein in the same pan you use to braise. When using a Dutch oven, you can braise on the stove top or in the oven. Almost any cooking task can be performed in a Dutch oven.
All of my recipes below are cooked on top of the stove but you could easily finish the braising process in the oven. Cover and place the Dutch Oven on the middle of a rack in an oven that has been pre-heated to 300° Fahrenheit and follow the cooking times below.
How to Make Dutch Oven Recipes in a Slow Cooker.
Converting from a Dutch Oven to a slow cooker is easy. If a recipe has any searing, sauteing or deglazing steps, complete those steps in a pan on the stove top. After adding the liquid, transfer everything to the slow cooker. For recipes that call for either stove top simmering or an oven temperature of 300 degrees F or more, set your slow cooker to HIGH. For recipes under 300 degrees F, use the LOW setting. Slow cookers prevent liquid from evaporating, so sauces come out thinner than in a Dutch Oven.
| SLOW COOKER | DUTCH OVEN |
| 12 hours/Low | 3 hours/325° F |
| 10 hours/Low | 2 1/2 hours/325° F |
| 8 hours/Low | 2 hours/325° F |
| 6 hours/Low | 1 1/2 hours/325° F |
| 5 hours/Low | 1 hour, 15 min./325° F |
| 4 hours/Low | 1 hour/325° F |
| 4 hours/High | 2 hours/325° F |
| 3 hours/Low | 45 min./325° F |
| 3 hours/High | 1 1/2 hours/325° F |
| 2 hours/Low | 30 min./325° F |
| 2 hours/High | 1 hour/325° F |
| 1 hour/Low | 15 min./325° F |
| 1 hour/High | 30 min./325° F |
Quick Cooking Pork and Vegetable Stew Italiano
4 servings
Ingredients
- 3 tablespoons flour
- 1/2 teaspoon salt
- 1/2 teaspoon fresh ground black pepper
- 1 1/2 lbs boneless pork loin cut into 3/4-inch cubes
- 2 tablespoons olive oil, divided
- 1/2 onion, medium, chopped
- 2 stalks celery, thinly sliced
- 1 green bell pepper, chopped
- 2 cups fresh mushrooms, sliced
- 1 tablespoon chopped garlic
- 2 medium zucchinis, halved lengthwise, cut into 1/2-inch slices
- 1 cup canned diced Italian tomatoes
- 14 1/2 oz canned low sodium chicken broth
- 1 tablespoon fresh basil , torn
- 2 teaspoons fresh oregano, chopped
Directions
Combine flour, salt and pepper in a plastic bag. Add pork pieces and shake to coat. Set aside.
Heat 1 tablespoon oil in a Dutch Oven over medium-high heat. Add onion, celery, green pepper and mushrooms. Sauté for 5 minutes, until vegetables are softened. Add garlic and sauté for another 30 seconds. Transfer vegetables to a bowl and set aside.
Heat remaining oil over medium-high heat. Sauté pork on all sides, until golden brown, about 5 minutes.
Return sautéed vegetables to the pot. Add zucchini, tomatoes and broth and bring to a boil. Reduce heat and simmer 10 minutes, until pork is tender. Stir in basil and oregano, season with salt and pepper and serve.
Italian Vegetable Stew
6 servings
Ingredients
- Half of a 1-lb. loaf sourdough bread, torn into 2” pieces (about 6 cups)
- 1 bunch collard greens, center ribs and stems removed
- 1 bunch Tuscan or other kale, center ribs and stems removed
- Kosher salt
- 2 tablespoons olive oil, divided, plus more for serving
- 2 medium carrots, peeled, finely chopped
- 2 celery stalks, finely chopped
- 1 leek, white and pale-green parts only, chopped
- 4 cloves garlic cloves, chopped
- ½ teaspoon crushed red pepper flakes
- 1 28-oz can diced Italian tomatoes
- 8 cups low-sodium vegetable broth
- 3 15-oz. cans cannellini (white kidney) beans, drained and rinsed
- 4 sprigs thyme
- 1 sprig marjoram or oregano
- 1 bay leaf
- Freshly ground black pepper
- Shaved Parmesan (for serving
Directions
Scatter bread on a rimmed baking sheet in a single layer. Let stand at room temperature to slightly dry out, about 2 hours.
Cook greens separately in a large pot (Dutch Oven) of boiling salted water until slightly softened, about 3 minutes per batch. Cool. Squeeze out excess water; roughly chop. Set aside.
In the empty pot heat 2 tablespoons oil over medium heat. Add carrots, celery and leek; stir often until softened, 8–10 minutes.
Add garlic and red pepper flakes. Cook, stirring until fragrant, about 1 minute. Add tomatoes, broth, beans, thyme, marjoram, bay leaf and reserved greens; season with salt and pepper.
Bring to a boil, reduce heat and simmer until flavors meld and soup thickens slightly, 40–50 minutes. Discard herb sprigs and bay leaf.
Just before serving, gently stir bread into the soup. Divide among bowls, top with Parmesan and drizzle with oil.
DO AHEAD: Stew can be made 2 days ahead. Let cool slightly; chill until cold. Cover and keep chilled. Reheat before continuing. Store bread airtight at room temperature.
Spicy Cioppino
For 2
Ingredients
- 6 fingerling potatoes, quartered
- 2 tablespoons extra-virgin olive oil, divided
- 3 tablespoons flour
- 1 small sweet onion, sliced
- 1 jalapeno, minced
- 2 garlic, minced
- 1/2 teaspoon each dried oregano and basil
- 1 teaspoon hot paprika (or half cayenne and half smoked paprika)
- 1 teaspoon Old Bay seasoning
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 1/2 cup dry white wine
- 1/2 cup clam juice
- 1/2 cup heavy cream
- 2 fresh plum tomatoes seeded and finely diced
- 1 white fish fillet (cod, halibut, grouper) diced (about 8 ounces)
- 6 sea scallops and 6 peeled shrimp, patted dry
- 6 mussels and 6 small clams
- 2 tablespoons capers, rinsed
- 2 tablespoon minced fresh parsley and/or basil
- Sourdough bread
Directions
Place potatoes in a Dutch Oven, cover with water and bring to a boil over high heat. Reduce heat and simmer until tender, 8-10 minutes. Drain and set aside.
Add 1 tablespoon oil onion, garlic and jalapeno to the pan and stir to coat. Reduce heat to medium-low and cook, stirring often, until vegetables soften, about 4- 5 minutes.
Increase heat to medium-high, add seasonings, salt and pepper, wine, clam juice and tomatoes; bring to a simmer. Reduce heat to maintain a simmer and cook, stirring often, for 6 to 8 minutes.
Add the clams and mussels and cook until the shellfish open.
Season fish, shrimp and scallops with salt and pepper. Add the fish, shrimp and scallops, cooked potatoes, cream and capers to the pot, return to a simmer and cook until heated through and white fish is cooked, about 2-3 minutes. Garnish with parsley, if desired. Serve with sourdough bread.
Italian Beef Stew
8 servings
Ingredients
- 2 tablespoons plus 1 teaspoon olive oil, divided
- 1 1/2 cups chopped onion
- 1/2 cup chopped carrot
- 1 tablespoon minced garlic
- 1/4 cup all-purpose flour
- 2 pounds boneless chuck roast, trimmed and cut into cubes
- 3/4 teaspoon salt, divided
- 1/2 teaspoon black pepper
- 1 cup dry red wine
- 4 cups diced Italian tomatoes
- 1 1/2 cups lower-sodium beef broth
- 1/2 cup water
- 2 teaspoons chopped fresh oregano
- 2 teaspoons chopped fresh thyme
- 1 bay leaf
- 8-ounce package whole cremini mushrooms, quartered
- 3/4 cup (1/4-inch-thick) slices carrot
- 2 tablespoons chopped fresh basil
- 1 tablespoon chopped parsley
Directions
Heat 1 tablespoon oil in a Dutch Oven.
Place 1/4 cup flour in a shallow dish. Sprinkle beef with 1/2 teaspoon salt and pepper and dredge in the flour.
Add half the beef to the pan; sauté 6 minutes, browning on all sides. Remove from the pan to a bowl. Repeat procedure with oil and beef.
Add the remaining 1 teaspoon oil to the pan. Add onion and chopped carrot; sauté 8 minutes, stirring occasionally. Add garlic; sauté for 45 seconds, stirring constantly.
Add wine to the pan and bring to a boil, scraping bottom of the pan (about 5 minutes). Return meat to the pan. Add tomatoes and the next 6 ingredients; bring to a boil. Cover, reduce heat, and simmer for 45 minutes, stirring occasionally.
Uncover and stir in sliced carrot. Simmer, uncovered, for 1 hour or until meat is very tender, stirring occasionally. Discard bay leaf. Stir in remaining 1/4 teaspoon salt, basil and parsley.
Chickpea and Chicken Stew
Ingredients
- 2 tablespoons olive oil
- 2 skinless, boneless chicken thighs, sliced into ½ inch thick lengths
- Kosher salt
- 3 large garlic cloves, minced
- 1 teaspoon dried oregano
- 2 tablespoons tomato paste
- 3/4 teaspoon crushed red pepper flakes
- 2 bay leaves
- 2 15-ounce cans chickpeas, rinsed, drained
- 1/2 cup diced, drained roasted red peppers from a jar
- 2 tablespoons fresh lemon juice
- 2 cups 1′ cubes country-style bread
- 3 tablespoons coarsely chopped flat-leaf parsley
Directions
Heat 2 tablespoons oil in a Dutch Oven over medium-high heat. Season chicken with salt; add to the pot and cook, turning once, until browned, about 8 minutes. Transfer to a plate.
Reduce heat to low and add garlic and cook, stirring often, until fragrant, 30–60 seconds. Add oregano, tomato paste and red pepper flakes; stir until a smooth paste forms, about 1 minute. Add reserved, browned chicken with any accumulated juices, along with bay leaves and 4 cups water. Scrape up any browned bits. Bring to a boil; reduce heat to medium-low and simmer, uncovered, occasionally stirring, until chicken is tender, about 10-12 minutes.
Add chickpeas to the pot; bring to a simmer and cook for 5 minutes. Add diced red peppers. Stir in lemon juice; simmer for 1 minute. Season with salt and more lemon juice, if desired. Divide bread cubes among bowls. Ladle stew over. Garnish with parsley.
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
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.
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
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
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.
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
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.
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
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.
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.
Related articles
- Summer Soups (jovinacooksitalian.com)
- Healthy Summer Salad Dressings (jovinacooksitalian.com)
- French Lentil and Tomato Salad (thoroughlynourishedlife.com)
Many seafood sellers are working to raise awareness about the need for sustainable, eco-friendly fishing and the importance of not purchasing seafood on the endangered list. However, it does have one downside: a glut of eco-labels that can make for confusion at the seafood counter. When you’re grocery shopping and you’ve forgotten your Monterey Bay Guide, look for these two labels: Marine Stewardship Council and Friend of the Sea. Fish and seafood with these labels came from certified sustainable and well-managed fisheries.
The Marine Stewardship Council’s standards for sustainable fishing meet the world’s toughest best practice guidelines. With their practices and diligent efforts, they are transforming the way seafood is sourced—and helping you get the best produce for you and the Earth.
Friend of the Sea is a non-profit non-governmental organization (NGO) working to conserve marine habitats. Products stamped with the Friend of the Sea logo come from sustainable seafood fisheries and aquaculture where the harvesting of seafood leaves no lasting impact or damage to the surrounding environment.
Types of Fish
1. Dark and oil rich: anchovies, bluefin tuna, grey mullet, herring, mackerel (Atlantic, Boston or King), Salmon, farmed or King (Chinook), sardines, skipjack tuna.
2. White, lean and firm: Alaska pollock, catfish, grouper, haddock, Pacific cod, Pacific halibut, Pacific rockfish, Pacific sand dab & sole, striped bass (wild and hybrid), swordfish.
3. Medium color and oil rich: amberjack, Arctic char, Coho salmon, Hawaiian kampachi, mahimahi, paddlefish, pompano, Sockeye Salmon, wahoo, yellowfin tuna.
4. White, lean and flaky: Atlantic croaker, black sea bass, branzino, flounder, rainbow smelt, red snapper, tilapia, rainbow trout, weakfish (sea trout), whiting.
5. White, firm and oil rich: Atlantic shad, albacore tuna, California white sea bass, Chilean sea bass, cobia, lake trout, lake whitefish, Pacific escolar, Pacific sablefish, white sturgeon.
Budget-conscious families can eat fish. The key is strategic shopping.
Your seafood seller can point you to budget buys or specials. Grocery stores sell large packs of individually wrapped, frozen fish fillets, usually at a rate discounted from fresh varieties. In-season, fresh varieties are also a good buy; you can enjoy them now and freeze some for later.
For top quality, look for “Frozen-at-Sea” (FAS)―fish that has been flash-frozen at extremely low temperatures in as little as three seconds onboard the ship. When thawed, sea-frozen fish are almost indistinguishable from fresh fish, according to the United Nations Food and Agriculture Organization. Frozen wild Bristol Bay sockeye salmon is a good alternative when fresh wild salmon are out of season. Ask your seller for guidance when considering frozen options. Some processors use tripolyphosphates, a type of phosphate sodium preservative that increases moisture in frozen fish fillets (which are often defrosted for sale). The price may be lower, but you’re buying water and preservatives along with your fish.
Look for recipes that use less expensive varieties or smaller amounts of pricier seafood. Look for meaty heads, tails and trimmings of larger fish, like salmon, cod and halibut, which are often sold at bargain prices. Simmer or steam, pick off the meat and add to chowder and casseroles. (Don’t forget the cheek meat under the gills). Heads and trimmings are essential to making fish stock, which is more flavorful and lower in sodium that ready-made varieties. Use homemade fish stock in place of water or clam juice in your recipes.
If whole fish seem intimidating, try steak-cut or skin-on fillets. The bones and connective tissue of steak-cut fish, like salmon, cod and halibut help retain moisture and prevent shrinkage when cooked. For the same reasons, skin-on fillets are a better choice than skinless fillets. Since these options are less processed, they’re often less expensive.
How To make Good Seafood Choices
Choose a fish market with knowledgeable salespeople. Fish should be displayed attractively and surrounded by plenty of clean crushed ice.
The best approach to buying and eating fish is to aim for variety. Let freshness be your guide. It’s easy to substitute one fish for another, so if the mahimahi looks and smells fresher than the pompano, buy it instead.
When shopping, ask for your fish to be packed with a separate bag of crushed ice to keep it cold. Refrigerate whole fish up to two days; fillets and steaks one to two days. Place the fish in a plastic bag, then top with a zip-top plastic bag filled with ice. Thaw frozen fish in the refrigerator.
Farmed seafood, also called aquaculture, can provide high-quality fish, can be environmentally friendly and can be a way to supplement the supply of wild-caught fish.
Ways to Save
When local fish are in season, the price goes down and the quality goes up. Here is a simple guide to what is generally in season but you can also check your State Fish and Game website for additional information on fish from your region.
http://www.mccormickandschmicks.com/afreshapproach/whats-in-season.aspx
Try fish that you have not eaten before. If you live in the East, try Atlantic black sea bass and weakfish; in the Gulf states try amberjack and black drum; in the Great Lakes region try walleye and smelts and on the West Coast try Pacific sardines and sablefish (black cod).
Whole fish shrink less than fillets when cooking, giving you more value for your per-pound price. Whiting, croaker, porgy and Pacific rockfish can be great values. Also, consider summer flounder (sometimes called fluke), red snapper and farmed striped bass and Arctic char.
Canned fish is an excellent budget-friendly option. It can also be a nutritious one, particularly varieties like canned tuna and salmon that are low in sodium and rich in omega-3s. Keep them―along with flavorful sardines and anchovies―on hand for fish cakes and salads.
Save extra fish from the previous night’s dinner. Leftover fish works well in cold preparations like salads, sandwiches and wraps. Add leftovers to cooked pasta mixed with diced tomatoes, cucumbers and olives. Drizzle with olive oil and fresh lemon juice and a sprinkle of black pepper.
Panko Crusted Fish Sticks
Panko crumbs, or Japanese bread crumbs, are flake-like, coarsely ground bread crumbs used to make crisp, light fried foods and crumb toppings for casseroles. Here is a very simple and inexpensive way to make your own. FYI, these crumbs are also gluten-free.
- 3 cups Rice Chex Cereal
- Salt and pepper to taste
- Additional seasonings, as desired
Place the Rice Chex cereal in a plastic bag. Use a rolling-pin to crush the cereal into coarse flakes. You can also pulse the cereal in a processor until it is the right consistency. Don’t overprocess. Season with salt and pepper and any herb blend that you like.
Ingredients
- 1 large egg
- 1/2 teaspoon onion powder
- 1 teaspoon Italian seasoning
- 1 1/2 pounds catfish or tilapia fillets, halved lengthwise
- 2 cups panko bread crumbs
Directions
Heat the oven to 450º F. Line a baking pan with parchment paper or nonstick foil.
In a shallow bowl, beat the egg, onion powder, 1/2 teaspoon salt and 1/4 teaspoon pepper until foamy. Place the panko in a second shallow bowl and add the Italian seasoning.
Cut the fish pieces crosswise into finger size pieces. Dip each piece of fish in the egg mixture then coat in the panko crumbs, pressing gently to help them adhere; transfer to the baking pan. Bake until golden brown, about 10 to 12 minutes. Serve with a sauce of your choice.
Tilapia Piccata
4 servings
Ingredients
- 8 ounces uncooked orzo (about 1 1/2 cups)
- 3/4 cups grape tomatoes, halved
- 1/2 teaspoon salt, divided
- 3 tablespoons chopped fresh parsley
- 1/2 teaspoon black pepper, divided
- 3 tablespoons all-purpose flour
- 4 (6-ounce) tilapia fillets
- 3 tablespoons butter, divided
- 1/4 cup white wine
- 3 tablespoons fresh lemon juice
- 1 tablespoon drained capers
Directions
Cook orzo pasta according to package directions. Drain and return to pasta pot; stir in tomatoes, 1/4 teaspoon salt, parsley and 1/4 teaspoon pepper. Set aside and keep warm.
Combine remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper and flour in a large shallow dish. Dredge fish in the flour mixture. Melt 1 tablespoon butter in a large nonstick skillet over medium-high heat. Add fish to the skillet; cook 1 1/2 minutes on each side or until fish flakes easily when tested with a fork and is lightly browned. Remove fish from the pan; keep warm.
Add wine, juice and capers to the skillet; cook 30 seconds. Remove from heat. Add remaining 2 tablespoons butter to the skillet; stir until butter melts. Pour sauce over the fish and serve with the orzo.
Cod Chowder
Great dinner for a cold, rainy night.
Ingredients
- 3 slices pork or turkey bacon, finely chopped
- 1 onion, diced
- 2 ribs celery, diced
- 1 1/2 teaspoons chopped fresh thyme leaves
- 1 bay leaf
- 2 tablespoons flour
- 1 pound red potatoes, cut into 1/2-inch dice
- 3 cups low-sodium chicken or vegetable broth
- 1 (8-ounce) bottle clam juice or 1 cup homemade fish stock
- Salt and pepper to taste
- 1 pound frozen cod, defrosted and cut into 3/4-inch pieces
- 1/2 cup frozen corn
- 1 cup half-and-half, warmed
- Chopped parsley for garnish
Directions
Heat a heavy soup pot over medium heat and add the bacon. Cook until the bacon is golden brown and crispy, about 10 minutes. With a slotted spoon, remove the bacon and reserve, leaving the fat in the pot.
Add the onion, celery, thyme and bay leaf to the pot and cook, stirring occasionally, for 8 to 10 minutes, until the vegetables are softened but not browned. Sprinkle in the flour and cook, stirring, another 2 minutes.
Add the potatoes, broth and clam juice and bring to a boil. Then reduce heat to low and simmer until the potatoes are tender yet still firm, 5 to 7 minutes.
Season generously with salt and pepper. Add the cod and corn. Do not stir. Cook for 5 minutes. Remove the pot from the heat, cover and allow the chowder to sit for 10 minutes (the fish will finish cooking during this time).
Return chowder to low heat and stir in the warmed half and half, gently to avoid breaking the fish into small pieces. Bring chowder to serving temperature over gentle heat, uncovered. Sprinkle reserved crisped bacon and parsley on top and serve with a side salad and cornbread.
Fish Kebabs
Stretch your fish dollars with kebabs. Add several vegetables to make this dish even more economical. Zucchini and different colored peppers are good additions.
4 servings
Ingredients
- 1 1/2 pounds halibut or any fish fillet that is on sale, cut into 1-inch chunks
- 1 large bell pepper, cut into 1-inch chunks
- 1 medium red onion, cut in eighths
- 3 tablespoons prepared basil pesto
- 2 tablespoons white wine vinegar
- 1/2 teaspoon salt
- Cooking spray
Directions
Preheat the broiler. Weather permitting, you can grill the kebabs on an outdoor grill.
Place fish and bell pepper in a shallow dish. Combine the pesto with the vinegar and drizzle over the fish and vegetables; toss to coat. Let mixture stand 5 minutes.
Thread fish, onion and pepper alternately onto each of 4 (12-inch) skewers; sprinkle evenly with salt. Place skewers on a jelly roll pan coated with cooking spray. Broil for 8 minutes or until desired degree of doneness, turning once.
Baked Trout Fillets
Trout is a fish that you’ll be able to buy at many markets without hurting your wallet. The flavor of trout is outstanding.
4 servings
Ingredients
- 1 pound trout fillets
- 1 cup (8 ounces) light sour cream
- 1/4 cup grated Parmesan cheese
- 1 tablespoon lemon juice
- 1 tablespoon finely chopped onion
- 1/2 teaspoon salt
- Paprika
- Lemon wedges
Directions
Place fish in a greased shallow 3-qqart baking dish. In a small bowl, combine the sour cream, cheese, lemon juice, onion and salt; spread over fish. Sprinkle with paprika.
Bake, uncovered, at 350° F for 20-25 minutes or until fish flakes easily with a fork. Serve with lemon wedges.
Related articles
- Seafood Watch (serves4.wordpress.com)
- Create delicious fish on the grill (diningtemecula.wordpress.com)
- http://jovinacooksitalian.com/2012/08/22/five-oven-baked-fish-dinners/
- http://jovinacooksitalian.com/2012/11/30/fish-cakes-italian-style/
- http://jovinacooksitalian.com/2014/01/06/eat-more-fish/
