Have you ever noticed that at least 90% of food that you can grab in a hurry and shove in your mouth one handed on the go is carb based? So if you've been running around like a maniac all day (such as my 'must clean all the things' spree today) you have probably only gotten one food group (well, 2 if you count caffeine in your pyramid). Here is an easy recipe to remedy that with, emphasis on easy because who has energy left to cook? (This is written to feed 1 person but scales up very easily for more. Just make separate paper envelopes for each piece of fish for best results.
Turn your oven on to 450, and put a nice bottle of white wine in the fridge. Mix 1-2 tbl hot oil (or some neutral oil and smashed up red pepper flakes), 1-2 tbl honey, the juice of 2 limes, and salt/pepper in a small bowl. Lay out a piece of parchment paper large enough to make an envelope on a baking sheet and put a piece of fish (in this case I used salmon, but this would be equally good on tuna and would probably even work on a white fish like tilapia. Use whatever you like) in the middle of the paper. Pour your chili/honey mixture over the fish and seal up the envelope.
Let it sit on the counter a few mins while you chop up a clove or two of garlic and wash/chop a good plateful (remember they shrink) of some hearty green. I like kale but arugula or bock choy or spinach or really whatever you like would work.
Put your fish in the oven and wander off for 10-20 mins, depending on how rare/cooked you like your fish.
Come back and pull the fish out of the oven and carefully open the paper, there will be steam when you do so watch your hand. Put a small sautee pan over high heat and add a splash of chicken stock (or water, or wine) to the pan, put your garlic in as well. When it starts to simmer throw in your greens. Toss greens with a fork until wilted (only takes about a min or two).
Plate greens (leaving water/stock in the pan) and dress them with salt/pepper and a smidge of really good olive oil. Flip your fish over as you plate it because the bottom side got nice and browned and pretty from the honey, if you like pour over a bit of the cooking liquid as a sauce. Pour yourself a glass of wine and enjoy.
Showing posts with label fish. Show all posts
Showing posts with label fish. Show all posts
Sunday, September 16, 2012
Friday, August 24, 2012
Asian Sort of Salad Nicose
And this is what happens when I cannot decide what the heck I want for dinner and am standing in the grocery store torn between 2 ideas.
Tuna Steak
Bok choy
Green beans
Red bell pepper
Shallot
Garlic
Soy sauce
Sesame oil
Olive oil
Egg yolks
Lemon juice
salt, pepper, ground ginger, garlic powder, red pepper flakes (yes, there is both garlic and garlic powder. and salt and soy sauce.)
Hard boiled egg (can make hard boiled quail eggs if you want to be cute/are serving to guests)
Preheat your oven to 400. Clean your green beans and chop up your red pepper in green bean sized bits, cut your bok choy into fourths or so and toss them onto a cookie sheet. Hit them with some soy sauce, sesame oil, chopped garlic, chopped shallot, pepper, and red pepper flakes. Put it in the oven for 10-15 mins depending on how caramelized you like your roasted veggies.
Meanwhile, heat up a skillet with a tiny bit of sesame oil (a super tiny bit. Pour a smidge in the pan and wipe it mostly away with a paper towel.). Season one side of your tuna steak with salt, pepper, garlic powder, and ground ginger. When your pan is hot place it seasoned side down and season the top, cooking for about 3-3.5 mins per side. Do not poke at it. You want it to get a nice sear and be rare/medium rare.
Get out a small food processor or your blender or a whisk and some elbow grease for this next bit. Whip the egg yolks and slowly incorporate sesame oil and olive oil (if you use 100% sesame oil it will be wayyyy too strongly flavored) until you have an aioli. Add some lemon juice and season with salt/pepper to taste.
Cut your tuna steak into nice pretty slices (after it has rested, of course!). Arrange on a platter with your roasted veggies, garnish with quartered hard boiled eggs and dress with your sesame aioli.
Tuna Steak
Bok choy
Green beans
Red bell pepper
Shallot
Garlic
Soy sauce
Sesame oil
Olive oil
Egg yolks
Lemon juice
salt, pepper, ground ginger, garlic powder, red pepper flakes (yes, there is both garlic and garlic powder. and salt and soy sauce.)
Hard boiled egg (can make hard boiled quail eggs if you want to be cute/are serving to guests)
Preheat your oven to 400. Clean your green beans and chop up your red pepper in green bean sized bits, cut your bok choy into fourths or so and toss them onto a cookie sheet. Hit them with some soy sauce, sesame oil, chopped garlic, chopped shallot, pepper, and red pepper flakes. Put it in the oven for 10-15 mins depending on how caramelized you like your roasted veggies.
Meanwhile, heat up a skillet with a tiny bit of sesame oil (a super tiny bit. Pour a smidge in the pan and wipe it mostly away with a paper towel.). Season one side of your tuna steak with salt, pepper, garlic powder, and ground ginger. When your pan is hot place it seasoned side down and season the top, cooking for about 3-3.5 mins per side. Do not poke at it. You want it to get a nice sear and be rare/medium rare.
Get out a small food processor or your blender or a whisk and some elbow grease for this next bit. Whip the egg yolks and slowly incorporate sesame oil and olive oil (if you use 100% sesame oil it will be wayyyy too strongly flavored) until you have an aioli. Add some lemon juice and season with salt/pepper to taste.
Cut your tuna steak into nice pretty slices (after it has rested, of course!). Arrange on a platter with your roasted veggies, garnish with quartered hard boiled eggs and dress with your sesame aioli.
Monday, June 4, 2012
Honey Lime Salmon
Preheat your oven to 450 or so. Put your salmon filet (which you have checked for pin bones) skin side down into a pan or onto a piece of foil. Whisk together the juice and zest of 1 lime, a few tablespoons of honey, and about 1/4th a cup of soy sauce. Pour the dressing over the salmon. Pop into the oven until it reaches your desired done-ness (I like about 7-10 mins for medium well) and serve with some Spicy Thai Cucumber Salad. and maybe some couscous or rice.
Sunday, March 25, 2012
Chili Lime Tillapia
Heat up some olive or grape seed oil over medium heat, and zest 1 lime into the oil. Put salt, pepper, and garlic powder on one side of some tillapia fillets. Throw them seasoned side down into the oil and set a timer for 3 mins. While they are cooking, put some cayenne pepper, salt, and pepper on the unseasoned side. Chop up an avocado and a tomato/some baby tomatoes and toss the with the juice of 1/2 the lime, salt, and pepper, throw this mixture over some spinach leaves. Flip the fish when the timer goes off, reset your timer, and squeeze the remaining lime half over it. Look to see if you have some corn chips to go with this feast and find the crumbs in the bottom of the bag that should really of been thrown out, top your avocado and tomato salad with those for crunch and pour yourself a drink (a mojito would be awesome with this if you are less lazy then I am, a crisp white wine works very well also). Plate your fish when the timer dings and dinner is ready. A fairly healthy, balanced, dinner in well under 10 mins, what more can you ask for?
Tuesday, January 24, 2012
Butter Baked Cod
1-2 cod filets per serving (this would also work with other white fish such as flounder or tillapia or haddock)
2-3 tbl butter per serving
1 lemon (juice and zest) per 2 servings
salt and pepper to taste
fresh chopped parsley to garnish
Preheat oven to 350. Melt butter and place it in an oven safe dish that is large enough to put the fish in one layer. Add your lemon zest, juice, salt, and pepper to the butter. Put the fish into the dish and swish it around a bit, so that both sides of each fillet have gotten sauce on them. Bake for 15-17 mins until the fish is cooked through. Garnish with parsley and serve. This makes an great meal paired with my Awesome Avocado Salad.
2-3 tbl butter per serving
1 lemon (juice and zest) per 2 servings
salt and pepper to taste
fresh chopped parsley to garnish
Preheat oven to 350. Melt butter and place it in an oven safe dish that is large enough to put the fish in one layer. Add your lemon zest, juice, salt, and pepper to the butter. Put the fish into the dish and swish it around a bit, so that both sides of each fillet have gotten sauce on them. Bake for 15-17 mins until the fish is cooked through. Garnish with parsley and serve. This makes an great meal paired with my Awesome Avocado Salad.
Tuesday, December 27, 2011
chilli lemon garlic shrimp
about 1/2 lb shrimp per serving
1 or 2 cups chicken stock per serving
1 tsp to 1/2 tbl butter per serving
1-2 cloves garlic per serving
splash lemon juice
salt (if and only if stock is not salty!) pepper, and red chilli flakes to taste
put stock into a small pan (if cooking for one i recommend an omelet sized skillet) that all the shrimp will fit in in a single layer. add garlic, chilli, pepper, lemon to the pan. when it comes to a boil, turn down to a simmer and add shrimp. it cooks fast so watch it and flip when it starts to curl up. don't overcook. pull shrimp out when done. turn up heat and reduce stock to about 1/4th cup/serving, adding butter at the end. pour resulting sauce over shrimp.
serve with a tomato/avocado salad or mild pico de gallo, and brown rice cooked with cumin seeds. or some other mild/cooling things because if you are at all like me you probably put in a few many chilli flakes and need something to put out the fire, lol.
1 or 2 cups chicken stock per serving
1 tsp to 1/2 tbl butter per serving
1-2 cloves garlic per serving
splash lemon juice
salt (if and only if stock is not salty!) pepper, and red chilli flakes to taste
put stock into a small pan (if cooking for one i recommend an omelet sized skillet) that all the shrimp will fit in in a single layer. add garlic, chilli, pepper, lemon to the pan. when it comes to a boil, turn down to a simmer and add shrimp. it cooks fast so watch it and flip when it starts to curl up. don't overcook. pull shrimp out when done. turn up heat and reduce stock to about 1/4th cup/serving, adding butter at the end. pour resulting sauce over shrimp.
serve with a tomato/avocado salad or mild pico de gallo, and brown rice cooked with cumin seeds. or some other mild/cooling things because if you are at all like me you probably put in a few many chilli flakes and need something to put out the fire, lol.
simple crab cakes
1 6oz container crab meat - real stuff, not imitation.
2-3 tbl mustard (can sub out 1-2 tbl of that for mayo depending on your preference)
salt, pepper, red pepper flakes to taste (if you have something like old bay seasoning in the house that is good too but you don't need to go buy if not)
1 egg
1/3rd cup unseasoned bread crumbs
mix, form into cakes, and let rest awhile. either spray with some pam and broil or sautee in a bit of olive oil till browned. makes 3-4 crab cakes. these are awesome with tatziki sauce.
2-3 tbl mustard (can sub out 1-2 tbl of that for mayo depending on your preference)
salt, pepper, red pepper flakes to taste (if you have something like old bay seasoning in the house that is good too but you don't need to go buy if not)
1 egg
1/3rd cup unseasoned bread crumbs
mix, form into cakes, and let rest awhile. either spray with some pam and broil or sautee in a bit of olive oil till browned. makes 3-4 crab cakes. these are awesome with tatziki sauce.
Sort of Shrimp Scampi
For 2 servings:
1/2 spaghetti squash baked and twirled - makes about 4 cups
1 lb raw shrimp peeled and cleaned
1/2 cup white wine
1 cup chicken stock
1 tablespoon butter
3-4 tomatoes, chopped
much garlic ( I used 5 cloves, but I love garlic, maybe you want 2 or 3) chopped
jalapenos or pepperochini peppers or red pepper flakes, to taste, if you like heat
2 tablespoons grated parm (using fresh helps, if you use the pre grated you'll need to add more to get the flavor right)
salt, pepper, and lemon juice to taste.
Put white wine, garlic, butter, and chicken stock into a saute pan over med/high heat. Add shrimp when it starts to simmer. Cook until shrimp are done, pull shrimp out and put tomatoes and peppers into the pan. Once the tomatoes soften a little bit, add the spaghetti squash and the parm. When tomatoes and squash are heated through and stock/wine is coating the squash, pour it out into bowls and top with the shrimp. Makes 2 large servings at under 600 cals, or a side dish for 4 under 300 cals.
1/2 spaghetti squash baked and twirled - makes about 4 cups
1 lb raw shrimp peeled and cleaned
1/2 cup white wine
1 cup chicken stock
1 tablespoon butter
3-4 tomatoes, chopped
much garlic ( I used 5 cloves, but I love garlic, maybe you want 2 or 3) chopped
jalapenos or pepperochini peppers or red pepper flakes, to taste, if you like heat
2 tablespoons grated parm (using fresh helps, if you use the pre grated you'll need to add more to get the flavor right)
salt, pepper, and lemon juice to taste.
Put white wine, garlic, butter, and chicken stock into a saute pan over med/high heat. Add shrimp when it starts to simmer. Cook until shrimp are done, pull shrimp out and put tomatoes and peppers into the pan. Once the tomatoes soften a little bit, add the spaghetti squash and the parm. When tomatoes and squash are heated through and stock/wine is coating the squash, pour it out into bowls and top with the shrimp. Makes 2 large servings at under 600 cals, or a side dish for 4 under 300 cals.
Asian Salmon and Green Beans
This is a lazy, lite, post holiday indulgence meal that I came up with the day after thanksgiving. It would also be good for a new years day post resolution meal.
1) Trudge in the door from work. Stop to fuss over the pets before cleaning up a 5-6 oz portion of salmon (or be less cheap then i am and simply buy it already prettied up)
2) Mix 1/4th cup soy sauce, few tbl mustard, 1 tbl honey, 1-2 tbl chilli oil salt, pepper, ground/chopped ginger and black pepper in a baggie and seal the salmon up in it. Put in the fridge.
3) Spend 20-30 mins doing something else. I recommend playing with your wiifit or taking a short brisk walk/jog to counteract yesterday, maybe cleaning up a bit if you hosted,but feel free to be one with your couch instead.
4) Put a few cups of cleaned fresh green beans (I like the french haricot-verts) onto a small cookie sheet. toss with 1-2tbl sesame oil, 2-3 cloves chopped garlic, salt, pepper.
5) Rescue fish from fridge. put it and most of its marinade onto a piece of foil and add it to the cookie sheet (or just use 2 pans. the foil is to keep the sauce off the beans, do close it over the top of your fish.)
6) Turn oven on to 450 and put the cookie sheet(s) in
7) Go do something else for 10-15 mins. Maybe a quick shower if you took me up on the jogging idea
8) Pull everything out of the oven. Let fish a few mins and plate it all up. Add a splash of lime juice for good measure.
9) So, in 5 mins of effort and 45 mins of doing the other stuff you needed to do after work you've made a super flavorful dinner for all of 400-500 cals depending on the size of your fish/how much sesame/chilli oil you used.
1) Trudge in the door from work. Stop to fuss over the pets before cleaning up a 5-6 oz portion of salmon (or be less cheap then i am and simply buy it already prettied up)
2) Mix 1/4th cup soy sauce, few tbl mustard, 1 tbl honey, 1-2 tbl chilli oil salt, pepper, ground/chopped ginger and black pepper in a baggie and seal the salmon up in it. Put in the fridge.
3) Spend 20-30 mins doing something else. I recommend playing with your wiifit or taking a short brisk walk/jog to counteract yesterday, maybe cleaning up a bit if you hosted,but feel free to be one with your couch instead.
4) Put a few cups of cleaned fresh green beans (I like the french haricot-verts) onto a small cookie sheet. toss with 1-2tbl sesame oil, 2-3 cloves chopped garlic, salt, pepper.
5) Rescue fish from fridge. put it and most of its marinade onto a piece of foil and add it to the cookie sheet (or just use 2 pans. the foil is to keep the sauce off the beans, do close it over the top of your fish.)
6) Turn oven on to 450 and put the cookie sheet(s) in
7) Go do something else for 10-15 mins. Maybe a quick shower if you took me up on the jogging idea
8) Pull everything out of the oven. Let fish a few mins and plate it all up. Add a splash of lime juice for good measure.
9) So, in 5 mins of effort and 45 mins of doing the other stuff you needed to do after work you've made a super flavorful dinner for all of 400-500 cals depending on the size of your fish/how much sesame/chilli oil you used.
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