Crunchy Roasted Salmon over Mixed Greens & Fennel Salad

Inspired by Chatelaine Magazine & fineCooking 

Printable Recipe

Prep time: 5 minutes 
Roasting time: 15-20 minutes 
Serves 2 

 Ingredients: 
2 salmon fillets, skin left on, scales removed
olive oil to prepare pan plus enough for drizzling over breading
Breading:
1/4 cup either Panko bread crumbs or whole wheat matzo meal
2 tbsp finely chopped Italian/flat leaf parsley
1 tbsp lemon zest
freshly ground black pepper

Pimenton/smoked paprika to sprinkle over the breading
Salad:
2 big handfuls of baby mixed greens
1/2 bulb fennel root, very finely sliced across (I use a mandoline for this)
Dressing:
3 tbsp champagne or balsamic style apple cider vinegar (this time I tried a combination)
2 tbsp fresh orange juice
1 tsp orange zest
1/4 cup dried cherries, coarsely chopped
freshly ground black pepper to taste
5 tbsp good olive oil

Directions:
1. Preheat oven to 425F/210C and coat the bottom of a baking dish large enough to hold the salmon fillets.

2. Prepare the dressing - combine all the dressing ingredients in a small bowl.  Mix well and set aside.

3. In another small bowl, combine all the breading ingredients and set aside.

4. Rinse the salmon fillets and pat dry.  Place in oiled baking pan and top with breading.  Drizzle with more olive oil and sprinkle with paprika.  Roast until the fish is cooked in the center - NOTE: a knife tip stuck in the center should come up very warm to the touch.  When cut, the center should be light pink but still moist. This could take from 15-20 minutes depending on the thickness of the fillets.

5. Prepare the salad while the fish is roasting.  Place the mixed greens and thinly sliced fennel in a serving bowl.  Strain the dressing into a small bowl, and place some of the chopped cherries over the salad.  Mix the dressing and taste for seasoning.  The cherries will have added a wonderful dimension to the dressing.  I like my dressing tangy so I added more apple cider vinegar.    Toss some dressing over the salad and adjust seasoning to your taste.

Simplest, tastiest dinner you'll ever prepare.

Kid Friendly Salmon Cakes

From Annabel's Essential Guide to Feeding Your Baby & Toddler iPhone App

Printable Recipe

Prep time: 30 minutes
Chill time (in freezer): 3 hours to overnight
Cook time: 8 minutes or until golden and the salmon is cooked
Makes: 4 patties

Ingredients:
3 scallions/green onions, thinly sliced
1 medium potato (7oz/200g)
6oz/170g raw salmon fillet, skinned and chopped into small pieces
3 tbsp Parmesan cheese, grated
1 ½ tbsp mayonnaise
2 tsp sweet chili sauce
2 tsp ketchup
2 tsp lemon juice
2 tsp fresh dill, chopped
5 tbsp fresh white breadcrumbs (I used sweet potato panko crumbs)
Canola oil for frying
2 large eggs, beaten
1 ½ cups spoon sized Shredded Wheat (I used the one with bran)
1/3 cup Parmesan cheese, grated
1 hard boiled egg, sliced across
Sugar snap peas (or sweet pea pods)
Radish sliced into circles
Parsley leaves
1 cup fresh or frozen peas, cooked

Directions:
1. Boil the potato, skin on until soft (about 20-25 minutes). Drain & peel.

2. Boil the egg: My method: use a pot big enough to make sure the entire egg is covered with water. Bring to a rolling boil over high heat (about 3 minutes) and remove the pot from the heat, cover and allow to sit for 20 minutes before placing the egg in cold water. Gently crack the egg shell and let it sit in cold water for five minutes before peeling. This lets water in between the shell and the egg and makes peeling easy.

3. In a large bowl, mash the potato and add the sliced scallions, chopped salmon, 3 tbsp Parmesan, mayo, ketchup, chili sauce, lemon juice, dill and bread crumbs. Mix well and divide into 4 patties. Chill for at least 3 hours or overnight to marry the flavors.

4. Place the shredded wheat in a food processor and pulse to fine crumbs. Add 1/3 cup Parmesan and pulse to combine.

5. Prepare breading station: shallow bowl for beaten eggs; plate for shredded wheat mixture; clean plate large enough to hold all the fish patties in a single layer.

6. Shape each patty into a fish by squeezing about 1/3 of the way, forming a tail. Gently place the “fish” in the egg mixture and then onto the shredded wheat. Lift the “fish” and place the unbreaded side down in the egg mixture. Dip into the breading again and make sure the entire “fish” is covered with breading. Transfer to the clean plate and repeat the process for the rest of the patties.

OR: just dip the patties in the egg and then shredded wheat to form the coating.

7. Heat 2 tbsp of oil in a large skillet over medium high heat. Fry the fish cakes for 3 minutes until golden brown and flip. Continue to cook for another 3 minutes or until golden and the salmon is cooked through.

To serve: Fancy ocean scene…Place the fish in the center of the plate. Place a slice of egg (with yolk) for the eye, half a pea pod for the mouth, parsley leaf for fin. Above the fish place some radish circles for bubbles. Below the fish, plate some peas for the ocean.

Grownup version needing no decoration – serve the fish patties with a wedge of lemon and a simple salad.

Panko Crusted Haddock

Printable Recipe

Prep time: 5 minutes
Fridge time: 10-15 minutes
Cooking time: 15minutes or so (depending on the thickness of the fish – don’t overcook)
Serves 4

Ingredients:
2 tbsp olive oil
1 lb/450g haddock or other fleshy white fish
Coating:
½ cup whole wheat flour
1 tsp dried thyme
½ tsp garlic powder (one of the few times I actually use any)
1 tsp smoked paprika
2 eggs, beaten with 1 tsp olive oil
½ - 1 cup Panko crumbs (Japanese breadcrumbs)
Salt & freshly ground pepper to taste
Quartered lemon, to spritz the fish when ready to serve

Directions:
1. Preheat the oven to 375°F/190°C and prepare a rimmed baking sheet. I cover with foil for easy clean up and place a wire rack over top so that any extra oil will drip off during the baking.

2. To prepare the fish, rinse fillets and pat dry. If the fillets are large, cut them in half across. Set aside.

3. Prepare the “breading” station: Place flour, thyme, garlic & paprika in a large zip lock baggie and shake to mix. In a large flattish bowl, whisk the eggs and oil. On a large plate, place a thick layer of bread crumbs. Place a piece of parchment paper on a separate baking sheet or large plate.

4. First dredge the fillets in the flour mixture, shaking off any excess flour. Dip in the egg mixture, making sure the entire fillet is coated. Place on the layer of bread crumbs and add another layer over top. Gently press the crumbs into the fish and flip. Fill any empty spots with more crumbs. Transfer to the baking sheet. The fillets should be in one layer or the coating will stick together, rather than to the fillets.

5. Place the prepared fish in the fridge for 15-30 minutes to “set” the crust.

6. Heat 1-2 tbsp olive oil in a large skillet over medium high heat.

7. Using a spatula, carefully transfer the breaded fillets to the hot oil and cook for 2-3 minutes, just to brown the crust. Flip and continue to cook for another 2 minutes. Transfer to the baking racks. Bake the fish for 8-10 minutes. They are ready when they flake easily in the center of the fillets and are white. Don’t over bake them, though. You want them juicy.

8. Season with a spritz of lemon and some salt & pepper.

Pan Fried Haddock

Pan Fried Haddock
From The Best of Chef at Home

Printable Recipe

Hands on time: 5 minutes or so
Cooking time: 5-8 minutes depending on the thickness of the fillets
Serves 2

Ingredients:
½ cup whole wheat flour (all purpose will do too)
Pinch of sea salt
½ tbsp paprika
½ tbsp dried herb or spice (this time I used oregano)
Juice of ½ lemon (plus more for spritzing at the table)
2 large haddock, tilapia or other firm white fish fillets
Splash of vegetable or olive oil
1-2 tbsp butter

Directions:
1. Whisk together flour, herbs & spices in a large wide bowl or deep plate. Dredge the fillets in this flour mixture.

2. Preheat a large heavy bottomed skillet over medium high heat. Pour some olive oil in the hot skillet and then add the butter. The oil (veg or olive) will keep the butter from burning during the frying. Swirl once the butter starts to sizzle.

3. Add the dredged fillets to the skillet and turn up the heat, keeping the pan sizzling hot. Just keep an eye on it so there’s no burning. Cook in batches so that the fillets do not overlap. Turn carefully when the bottom gets golden ( 2-3 minutes usually), You might need to add a little more butter to the pan when you flip the fish.

4. Continue until the fish is cooked through and remove from pan. If I need more batches, I keep the first batch warm in a 200°F oven. In the meantime, spritz some lemon juice in the pan. It will sizzle and form a quick sauce with the butter. Pour over the fillets and serve immediately.

Served here with oven roasted sweet potato fries, like these Thyme Sweet Potato Wedges, just cut into julienne strips & simple salad.

Lemon Pepper Crusted Halibut

Lemon Pepper Crusted Halibut
The Ocean Wise Cookbook: Seafood Recipes That Are Good For The Planet

Printable Recipe

Prep time: 5 minutes
Roasting time: 6-8 minutes (depending on the size of the fillet)

Serves 2

Ingredients:
Lemon Pepper Crust
Zest of 2 lemons
½ tbsp coarse salt
½ tbsp freshly ground black pepper
½ tbsp Italian/flat leaf parsley chopped

1 tbsp canola oil
2 halibut fillets
1 lemon cut into wedges for garnish

Directions:
1. Preheat the oven to 425°F/220°C

2. Combine zest, salt, pepper and parsley in a food processor and pulse until well blended. Spread half the lemon pepper mixture on one side of each fillet.

3. Heat oil in an ovenproof skillet over medium high heat. Place halibut fillets in the pan, lemon pepper crust side down and sear for about 2 minutes. Flip halibut and remove pan from heat.

4. Place the skillet in the oven for about 6 minutes or until the fish is firm but still moist inside.

5. Remove the pan from the oven and serve the halibut with a lemon wedge.

Pecan Breaded & Baked Haddock

Pecan Breaded & Baked Haddock
This is a healthier version of Crumbed/Breaded Fish

Printable Recipe

Prep time: 10 minutes
Fridge time: 20 minutes
Bake time: 10-20 minutes (depending on the thickness of the fish – don’t overcook)
Serves 4

Ingredients:
Olive oil to grease the pan and drizzle over the fish before baking
1 lb/450g haddock or other fleshy white fish
Dijon or honey Dijon mustard to slather on fish before “breading”
¾ cup toasted pecans, finely chopped
½ - ¾ cup Panko crumbs (Japanese breadcrumbs)

Directions:

1. Preheat the oven to 375°F/190°C and prepare a rimmed baking sheet. I cover with foil for easy clean up and then spread a thin layer of olive oil over the surface so the fillets won’t stick.

2. To toast the pecans, heat a non stick pan over medium heat and add the pecan halves or pieces in one layer. Cook for a few minutes, until the nuts start to brown and give off a lovely toasty aroma.

3. Finely chop the nuts and allow to cool for a few minutes. Combine with an equal amount of bread crumbs, mix well and set aside.

4. To prepare the fish, rinse fillets and pat dry. If the fillets are large, cut them in half across. Place a piece of parchment paper on a baking sheet or large plate. The fillets should be in one layer or the coating will stick together, rather than to the fillets.

5. Slather one side of the fish with spicy mustard of your choice and top with breading mixture. Completely cover the surface and pat firmly so that the breading will stick to the mustard. Place breaded side down on parchment and repeat slathering of mustard and topping with breading.

6. Place the tray/plate into the fridge for 10 -20 minutes to “set” the crust.

7. Using a spatula, carefully transfer the breaded fillets to the prepared oven pan. Drizzle the top of the fish with some olive oil and bake uncovered for 8-10 minutes. Gently flip and drizzle with a little more olive oil. Cook until the fish is white and flakes easily. The timing will depend on the thickness of the fish. If you want it more golden, place the baking sheet under the broiler for a couple of minutes. Don’t allow the fish to dry out, though.

Served here with Risi e Bisi Couscous

Citrus Balsamic Glaze - Great for Scallops, Salmon & Chicken

Citrus Balsamic Glaze
It was great drizzled over seared scallops ( 1-2 minutes per side,seared in a hot pan)
And even more delicious as a marinade and baste for roasted salmon (400°F/200°C on a foil lined rimmed baking sheet for 10-15 minutes, depending on the thickness) and I’m guessing it will equally sing drizzled over grilled chicken.

Printable Recipe

Prep time: 2 minutes
Total Cooking time: 5 minutes

Makes ½ cup of glaze

Ingredients:
½ cup balsamic vinegar
½ cup dry white wine
2 tbsp fresh lemon juice
2 tbsp brown sugar, packed
Freshly ground black pepper

Directions:
1.Add all the ingredients to a small saucepan and bring to a boil. Cook over high heat for a few minutes, until the mixture thickens enough to coat the back of a spoon.

Store covered in the fridge for up to 3 weeks (it lasted 2 meals in my house, but will be made often). Warm slightly before serving (it will actually be almost solid straight from the fridge).

Apple & Horseradish Glazed Salmon

Apple & Horseradish Glazed Salmon
Adapted from Cooking Light , May 2004

Printable Recipe

Prep time: 5 minutes
Cooking time: 10minutes or until the salmon flakes easily with a fork

Serves 4

Ingredients:
1/3 cup apple jelly ( I used the last of my favorite apple sage jelly from Tangled Garden plus a little basil wine jelly to make up the difference)
1 tbsp finely chopped fresh chives
2 tbsp prepared horseradish
1 tbsp champagne vinegar
½ tsp kosher salt, divided
4 (6-oz/170g) salmon fillets (about 1 inch thick), skinned
¼ tsp freshly ground black pepper
2 tsp olive oil

Directions:
1. Preheat oven to 350°F/175°C.

2. In a small bowl, combine jelly, chives, horseradish, vinegar, and ¼ tsp salt, stirring well with a whisk.


3. Rinse salmon and pat dry. Sprinkle with ¼ tsp salt and pepper.


4. Heat oil in a large nonstick skillet (one that is oven proof at 350°F or use a heavy bottomed stainless steel pan) over medium heat. Add salmon, and cook 3 minutes. Turn salmon over; brush with half of apple mixture.


5. Bake for 5 minutes or until fish flakes easily when tested with a fork. Brush with remaining apple mixture.

Serve with a simple salad or, as above, some potatoes boiled with garlic and then mashed with butter, chives, salt and pepper to taste.

Hoisin Glazed Halibut

Hoisin Glazed Halibut
From Lighthearted at Home: The Very Best of Anne Lindsay

Printable Recipe

Prep time: 5 minutes
Cook time: 10 minutes
Serves 4

Ingredients:
4 (4oz/125g) halibut fillets 1” thick (Pacific cod or salmon are good options)
Glaze: Ruth’s note: You might want to double up on the amount
2 tbsp Hoisin sauce
2 tsp fresh gingerroot, minced
1 tsp sesame oil
¼ - ½ tsp chili paste (optional)

Garnish: fresh cilantro, chopped

Directions:
1. Rinse fish fillets and pat dry with paper towels.

2. In a bowl, combine all the glaze ingredients. Spread over the fillets – all sides.

3. Grilling methods: BBQ over medium heat with the lid down or under the broiler on a rimmed baking sheet, basting occasionally with any remaining Hoisin mixture for 5 minutes. Turn and grill for another 5 minutes or until the fish flakes when tested with a fork.

Roasting method: in a preheated 425°F/220°C oven for 10 minutes. Be careful not to overcook as the fish will continue to cook as it stands.

Garnish with cilantro and serve immediately.

Grilled Salmon with Salsa Verde

Grilled Salmon with Citrus Salsa Verde
From Giada at Home: Family Recipes from Italy and California

Printable Recipe

Prep time: 10 minutes
Grill time: 10 minutes

Serves 4

Ingredients: Salsa:
2 large oranges
1 tsp grated lemon zest
3 tbsp fresh lemon juice (usually 1 lemon)
¼ cup olive oil
½ cup fresh Italian/flat leaf parsley, chopped
2 scallions, finely sliced
3 tbsp fresh mint leaves, chopped
2 tbsp capers, rinsed, drained & coarsely chopped
1 tsp red pepper flakes
Salt and freshly ground pepper to taste

Salmon: 4 individual, skinless salmon fillets,
2 tbsp amber agave nectar or pure maple syrup
Salt and freshly ground pepper to taste

Directions: Salsa:
1. Grate 2 tbsp orange zest and place in a non-reactive bowl. Peel and trim the ends from each orange with a sharp knife. Using a paring knife, cut along the membrane on both sides of each segment. Free the segments and place on a cutting board. Coarsely chop and add to the orange zest in the bowl.

2. Add the lemon zest, juice, olive oil, parsley, scallions, mint, capers and red pepper flakes. Toss lightly and season with salt and pepper. Set aside.

Salmon:
1. Place a grill pan over medium high heat or preheat a BBQ. Brush the grilling rack with vegetable oil to keep the salmon from sticking.

2. Brush both sides of the salmon with the agave nectar or maple syrup and season with salt & pepper. Grill 3-4 minutes per side or until the fish flakes easily.

3. Transfer the grilled salmon to plates or a platter and allow to rest for 5 minutes.

4. Top with salsa verde.

Great served with simple salad

Breaded Bluefish Fillets

Breaded Bluefish Fillets
Inspired by Rick’s recipe on AllRecipes

Printable Recipe

Prep time: 5 minutes
Baking time: 15-20 minutes

Serves 2-3

Ingredients
½ cup matzo meal (or bread crumbs)
1 tsp fresh oregano, chopped
1 tsp fresh chives, chopped
1 large garlic clove, minced
½ tsp paprika (this time I used sweet Hungarian, but smoked would be lovely too)
¼ cup water (just enough to moisten the matzo meal)
1lb/450g bluefish fillets
¼ cup minced onions
2 small sprigs fresh oregano
Olive oil to drizzle over the fish

Directions
1. Preheat the oven to 500°F/225°C.

2. In a small bowl mix the matzo meal, herbs, garlic and paprika.

3. Place a large sheet of tin foil on a rimmed baking sheet large enough to hold the fillets in one layer. Lightly oil and spread half the crumb mixture on the foil. You want to make sure there is enough to ensure the fish is completely coated . Place the fillets on top of the crumb mixture and gently pat so the crumbs will stick. Turn the fillets – now both sides are coated. Add more coating as required. Pour ¼ cup or so of water around the fish.

4. Drizzle with olive oil and sprinkle with the minced onions. Lay the oregano sprigs on top and seal the foil like an envelope. This will steam the fish.

5. Place in the center of the oven and bake for 10 minutes. Reduce the temperature to 400°F/200°C and bake for another 5-10 minutes covered. The fish is done when it flakes and is tender.

6. Open the foil and turn the broiler element on just until the topping browns and crisps a bit.

Baked Fish Fillets in Sour Cream

Baked Fish Fillets in Sour Cream

Adapted from Creative Cooking – Fish & Other Seafood (out of print)

Printable Recipe

Prep time: 5 minutes
Roasting time: 20 minutes or so

Serves 4

Ingredients:
1-1 ½ lb/450-650g white fish fillets (my daughter used haddock)
Salt and pepper to taste
½ cup sour cream
¼ cup grated parmesan cheese
1 tsp paprika
2 tbsp fresh basil, chopped (the book calls for tarragon – not my favorite, use the herb you love best)
2 tbsp bread crumbs (the book calls for Italian seasoned, I love Panko)
2 tbsp butter
¼ cup Italian/flat leaf parsley, finely chopped
1 lemon, cut in wedges

Directions:
1. Sprinkle fish on both sides with salt & pepper.

2. Preheat the oven to 350°F/175°C.

3. Place fish in a single layer, in a buttered shallow baking dish.

4. In a small bowl, combine sour cream, grated cheese, paprika and herb of choice. Spread evenly over fish and dot with butter.

5. Bake for 20 minutes, or until the fish flakes easily with a fork.

6. Remove from the oven, sprinkle with fresh parsley and serve garnished with lemon wedges.

Tilapia Chanticleer

Roasted Tilapia Chanticleer

Adapted from Creative Cooking – Fish & Other Seafood (out of print)

Printable Recipe

Prep time: 5 minutes
Marinating time: 4-5 hours
Roasting time: 15 minutes or so

Serves 4

Ingredients:

4 tilapia fillets (the cookbook actually calls for haddock, but any white fish will work wonderfully)
Salt and pepper to taste
1/3 cup olive oil
2 tbsp lemon juice
¼ cup shallots, chopped
¼ cup fresh Italian/flat leaf parsley, chopped
¼ cup Dijon mustard
½ cup Gruyere cheese, grated
½ cup Panko bread crumbs
¼ tsp each - dried thyme, rosemary, oregano
2 tbsp butter

Directions:
1. Sprinkle fish on both sides with salt & pepper. In a small dish, combine lemon juice, shallots, mustard and parsley. Pour over fish and marinate for 4-5 hours in the fridge.

2. Preheat the oven to 425°F/220°C.

3. Place fish in a buttered baking dish. Sprinkle the top with cheese.

4. In a small bowl, combine bread crumbs and herbs and sprinkle over fish. Dot with butter and bake for 10-15 minutes, depending on the thickness of the fish fillets. It should be white in the center, flaky and juicy.

5. Turn the oven up to broil and continue to cook until the topping is browned. Serve at once.

Tilapia in Tomato Saffron Sauce

Tilapia in Tomato Saffron Sauce
Adapted from Healthy Cooking for the Jewish Home

Printable Recipe

Prep time: 15 minutes
Cooking time: 10-15 minutes

Serves 4

Ingredients:
2-3 tbsp extra virgin olive oil
1 small onion, chopped
1 small sweet red pepper, seeded and cut in strips (I found some incredibly sweet peppers called Ancient Sweets. They are longer than most red bell peppers and taste better than candy – greenhouse grown somewhere in Canada)
4-5 large cloves garlic, minced
¾ cup tomato sauce, I used my own slow roasted tomatoes – awesome choice if I do say so myself
¼ tsp saffron threads
¼ tsp turmeric
½ tsp smoked paprika (Spanish pimento de la Vera)
½ - 1 tsp dried oregano
4 tilapia fillets
Salt & coarsely ground black pepper to taste
½ cup cilantro or flat leaf parsley, chopped
Cayenne pepper

Directions:
1. Heat olive oil in a large deep sauté pan. Add the onion and red pepper and cook over medium low for about 7 minutes or until almost tender. Remove mixture from the pan and set aside.
.
2. Heat another tbsp of olive oil in the same pan, still at medium low heat. Add half the garlic and cook for 30 seconds or until you get the aroma. Add the tomato sauce, saffron, turmeric, paprika & and oregano. Bring to a simmer and place the tilapia fillets on top of the sauce in a single layer & season with salt & pepper (if your pan isn’t big enough to hold the fillets in a single layer, do as many as will fit, cook for 3 minutes per side and remove cooked fish and add the rest to the pan.

3. Once all the fish is cooked, remove fish and keep warm.

4. To the same pan add the remaining garlic to the sauce and bring to a simmer. Return the onion mixture to the pan and cook for a minute or two until heated through. Remove from heat and add cilantro or parsley. Taste for seasoning. Add cayenne pepper if you like a little heat.

5. Return tilapia to the pan and serve warm or at room temperature.

Ruth’s Note: since I’m planning this as a second course for our Rosh Hashanah dinner for 12, I’ll be trying it in a moderate oven instead of on top of the stove - 350°F/175°C

Mediterranean Fish Fillets

Mediterranean Fish Fillets
Inspired by several books and a trip to the market: Next time I'll add more heat and more olives.

Printable Recipe

Prep time: 10 minutes
Stovetop cooking time: 20 minutes

Serves 2

Ingredients:
1 tbsp olive oil
1 onion, chopped
½ cup fennel root, chopped
1 tsp ground cumin
1 tsp ground coriander
3 large cloves garlic, finely chopped or ¼ cup garlic scapes
½ sweet red pepper, julienned
1 cup, fresh tomatoes, chopped or 1 tin(14oz/400ml) diced tomatoes & juice
½ cup chopped fresh herbs (this time I used parsley, oregano, mint)
½ cup oil dried black olives, pitted and coarsely chopped
½ -1 jalapeno pepper, seeded & finely chopped
Chopped garlic scapes for garnish (optional – or more chopped fresh herbs of your choice)
Salt & pepper to taste
2 haddock fillets (any firm white fish fillets will do – tilapia comes to mind)
Broccoli florets

Directions:
1. Heat a large skillet over medium-high heat and sauté the onions and fennel root until they start to soften (5 minutes or so). Add everything else, except the fish and sauté for another 5 minutes or so. Taste for seasoning.

2. Lower the heat to medium and lay the fish fillets on top of the vegetables. Cover and cook for 5-10 minutes. Add the broccoli florets. There should now be more sauce in the pan. Spoon over the fish and continue to cook until the fillets are white all the way through (anther 5-10 minutes). If the sauce starts to dry out, lower the heat and add a little tomato juice, white wine or water.

3. To serve: plate the fish and broccoli. If the sauce is too thin, bring the temperature up to high and let the sauce boil down a bit. Ladle over the fish and sprinkle with chopped garlic scapes or fresh herbs.

Pecan Crusted Tilapia - South Beach Diet

Pecan Crusted Tilapia
Adapted from The South Beach Diet Supercharged

Printable Recipe

Prep time: 5 minutes
Cooking time: 15-20 minutes

Serves 2

Ingredients:
½ cup pecan pieces (or you could just buy ground pecans)
1 tbsp fresh rosemary, chopped (or 1 tsp, dried)
1 large clove garlic, minced
1/8 tsp cayenne pepper
2 large tilapia fillets (the book actually does this with whole trout, any mild fish will work well)
1 large egg white, lightly beaten
2 tsp extra virgin olive oil (optional)

Directions:
1. Preheat oven to 400°F/200°C. Line a rimmed baking sheet with foil and place a rack on top.

2. The book pulses the pecan pieces, garlic, cayenne and rosemary in a blender, I just started with chopped rosemary and ground pecans and just mixed everything together in a small bowl.

3. Place the “breading” on a plate. Dip the tilapia in the egg whites and then place the fish on the plate, pressing the fish into the pecan mixture. Flip and repeat. Place the “breaded” fish onto the prepared baking sheet. Drizzle the olive oil over the fish.

4. Bake until opaque and tender (white flesh) – about 15-20 minutes depending on the thickness of the fish.

Roasted Chimchirri Salmon on Mixed Greens

Roasted Chimchirri Salmon on Mixed Greens
Printable recipe

Prep time: 10 minutes
Roast time: 10 - 20 minutes
Serves 2

Ingredients:
Chimchirri Dressing
¼ cup extra virgin olive oil plus a bit to drizzle over fish
Juice of 1 large lime
½ tsp toasted sesame oil
½ cup fresh herbs (normally I’d use cilantro, but all I had was parsley and mint…a fine combo)
½ small jalapeno pepper, seeded and finely minced

2 salmon fillets (tilapia or halibut fillets would work too)
Drizzle of good extra virgin olive oil
1 spoonful of chimchirri sauce per fillet
Smoked paprika

Salad:
2 big handfuls of mixed greens (or baby spinach or arugula)
2 green onions, finely sliced (white and green parts)
A few sprigs of fresh herbs, coarsely chopped
1 carrot, peeled and coarsely grated
1/3 English cucumber, partially peeled and finely diced

Directions:
1. Preheat the oven to 400°F/200°C. Prepare rimmed baking sheet with foil. Oil the foil if your fillets don’t have skin.

2. While the oven is preheating, make the chimchirri sauce…Just combine everything in a small bowl or measuring cup and taste. Set aside.

3. Place the salmon skin side down. Drizzle with a little olive oil, spoon some chimchirri sauce over each fillet and sprinkle some smoked paprika.

4. Roast for 10-20 minutes depending on the thickness of the fish.

5. In the meantime, prepare the salad. Toss all the vegetables in a large serving bowl and set aside.

6. Once the salmon is cooked through (light pink on the inside and fairly firm to the touch in the thickest part) allow it to rest for about 10 minutes.

7. Give the dressing a final mix and toss into the salad, saving a bit to spoon over the fish. Toss the salad, place the fillets (without skin) over the salad, and spoon the last of the chimchirri over the fish.

Serve with some crusty bread and white wine…what more do you need!

Cod Provencal

Cod Provencal
Adapted from: rouxbe.com

Prep time: 15-20 minutes
Roasting time: 10 minutes

Serves 4

Ingredients:
¾ cup frozen baby lima beans
1 tbsp coriander seeds
½ cup Panko bread crumbs
4 fillets of cod, or other firm fleshed fish (last time I made this with tilapia, next up..salmon)
Sauce/Ragout:
1 tbsp olive oil
1 large garlic clove, finely chopped
1 small jalapeño pepper, seeded and finely chopped
2 tomatoes, diced ( I used a small tin (14oz/ 396g) of diced tomatoes with their juice)
1/3 cup Kalamata or Nicoise olives, pitted & coarsely chopped
1 ½ tbsp capers, rinsed
¾ cup dry white wine
6 whole basil leaves (you can substitute dried basil or fresh oregano or parsley)
¼ tsp sea salt (Rouxbe suggests grey salt)
Freshly ground pepper to taste

Directions:
1. In a medium sized pot, boil salted water. Add the frozen lima beans and cook for 3-5 minutes. Strain the beans when done and place in an ice bath (submerge in icy water to stop the cooking process). Set aside.

2. Preheat oven to 350°F/170°C. Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray or brush with olive oil.

3. Heat a fry pan over medium-high heat and add the oil. Saute the garlic and jalapeño for about 30 seconds then add the lima beans, tomatoes, olives and capers and cook for 30 seconds. Then add the wine and bring to a boil. Let the wine reduce by about half.

3. In the meantime, roughly crush the coriander seeds and mix with Panko crumbs. Season fish with a little salt and pepper and bread ONE SIDE ONLY with breading.

4. Heat a medium sized skillet over medium high heat. Add the oil and pan fry the fish crust side down and cook until golden. Once done, flip the fish and transfer to the prepared baking sheet.

5. Bake for 5-10 minutes.

6. Once the fish is ready, add the basil to the sauce. Spoon a few heaping spoonfuls of the sauce over each piece of fish and serve.

The sauce is wonderful to accompany any grilled fish, or chicken and is lovely tossed with your favorite pasta.

Spice Rubbed Salmon

Spice Rubbed Salmon
From a la di stasio

Prep time: 5 minutes
Cooking time: 8-10 minutes

Serves 4

Ingredients:
2 tbsp coriander seeds
2 tbsp mustard seeds
1 tbsp white or maple sugar (I used brown sugar)
2 tsp sea salt
4 salmon fillets
2 tbsp olive oil

Directions:
1. Preheat the oven to 450°F/220°C

2. Coarsely grind coriander and mustard seeds in a coffee grinder or with a mortar and pestle.

3. Mix the spices, sugar, salt & pepper on a plate or wide bowl and coat the salmon fillets. Let the spices infuse the fish for a few minutes.

4. In an oven-proof skillet (one that can sustain high heat), heat the oil over medium heat on top of the stove. Brown fillets on top and bottom for 1-2 minutes per side. Take care not to burn the spice crust.

5. Transfer the skillet to the oven and roast for 5-8 minutes or until the fish is cooked.

Josée suggests serving with Mashed Potatoes and braised beet salad (also in her book), a green salad or her warm potato salad (in her book and looks very tasty…must try some). I served it with Stuffed Thyme Roasted Sweet Potatoes.

Sundried Tomato& Basil Spaghettini withTuna & Chilies

Sundried Tomato & Basil Spaghettini with Tuna & Chilies
Inspired by Delicious Magazine and Saveur

Total time: 15 minutes (longest part is boiling the water for the pasta)
Serves 4-6

Ingredients
1 box Catelli Bistro Sundried Tomato & Basil Spaghettini (or whatever catches your fancy)
2 tins (6oz/170g) solid white tuna (I like the kind in vegetable broth & oil), drained and chunked
½ - 1 tsp red chili pepper flakes
1-2 large clove garlic
Zest of ½ lemon
Juice of half a lemon (or more, depending on your taste)
Handful of fresh Italian/flat leaf parsley, chopped

Directions
1. Cook the pasta in salted boiling water until al dente (check the package for time – usually 7-8 minutes)

2. Once the pasta is almost ready, heat the oil over medium heat in a nonstick skillet and add the chili pepper flakes and garlic. Heat just until the fragrance hits you. Remove from heat, add the tuna, lemon zest & juice and toss. Add the drained pasta and toss. Taste for seasoning.

Serve with a simple salad and enjoy