Article by Mama Jock
Flounder Tacos with Chipotle Cream
Fish:
2 TBSP. olive oil
2 TBSP. fresh lime juice
1/4 tsp. salt
Black pepper
1 lb. flounder fillets
Chipotle Cream:
1/2 cup plain nonfat yogurt
2 TBSP. mayonnaise
2 tsp. chipotle pepper in adobo sauce
8 corn tortillas
1 1/2 cups shredded green cabbage or lettuce
1/2 cup corn kernels, thawed if frozen
1/4 cup cilantro
Lime wedges
In a small bowl, whisk together the oil, lime juice, salt and pepper.
Pour over the fillets for 20 minutes.
Place the yogurt into a strainer lined with paper towels and place over a bowl to drain and thicken for 20 minutes.
Remove the fish from the marinade and grill on a preheated grill or nonstick grill pan over a medium-high heat until cooked through, 3 minutes per side.
Set the fish aside on a plate for 5 minutes.
In a small bowl combine the thickened yogurt, mayonnaise and chipotle pepper.
Heat the tortillas on the grill for 30 seconds on each side.
Flake the fish with a fork.
Top each tortilla with a TBSP. of chipotle cream.
Top with the fish, cabbage, corn and cilantro.
Serve with lime wedges.
Serves 4.
Roasted Cod
1 multigrain English muffin, torn into pieces
1/4 cup sliced almonds
1 tsp. fresh thyme
4 tsp. olive oil
1/2 tsp. kosher salt
1/4 tsp. black pepper
4 skinless cod fillets
2 tsp. mayonnaise
Preheat oven to 400 degrees.
Place muffin pieces, almonds and thyme in a food procesor; pulse until coarse crumbs form.
Heat skillet over medium heat.
Add crumb mixture to pan and stir to coat with oil. Sprinkle with salt and pepper.
Cook 3 minutes or until golden, stirring occasionally.
While crumbs toast, arrange fish fillets on a parchment lined baking sheet; spread 1/2 tsp. mayonnaise over each fillet.
Divide crumb mixture evenly over tops of fillets, patting lightly.
Bake at 400 degrees for 8 minutes or until fish is done.
Serves 4.
Mahi-Mahi with Pineapple and Red Peppers
2 1/3 cups chicken broth
1 cup couscous
2 tsp. olive oil
4 boneless, skinless mahi-mahi fillets
1/4 tsp. each sea salt and black pepper
2 cups chopped fresh pineapple
1 red pepper, diced
2 TBSP. chopped fresh chives
In a small saucepan, bring 1 1/3 cups broth to a boil on high heat.
Stir in couscous.
Remove from heat immediately, cover and let sit for 5 minutes, until liquid is absorbed.
In a large skillet, heat oil on medium-high.
Season both sides of mahi-mahi with salt and pepper.
Cook for 1 minute per side or until golden.
Remove from pan and set aside.
Add pineapple and bell pepper to skillet; cook until soft, stirring occasionally.
Stir in couscous, remaining 1 cup broth and chives; mix well.
Arrange mahi on top of couscous mixture, cover with foil; cook for 2 minutes or until the mahi is tender and steaming under foil.
Serves 4.
Blackened Tuna Steaks with Mango Salsa
2 TBSP. olive oil
2 TBSP. lime juice
2 cloves garlic, minced
1/4 cup finely chopped red bell pepper
1/2 onion, finely chopped
1 green onion, chopped
2 TBSP. chopped fresh cilantro
1 jalapeno pepper, seeded and minced
2 TBSP. lime juice
1 1/2 tsp. olive oil
2 TBSP. paprika
4 tuna steaks
Salsa:
1 fresh mango, peeled, pitted, and chopped
1 TBSP. cayenne pepper
1 TBSP. onion powder
2 tsp. salt
1 tsp. black pepper
1 tsp. dried thyme
1 tsp. dried basil
1 tsp. dried oregano
1 TBSP. garlic powder
4 TBSP. olive oil
Whisk together the first three ingredients in a bowl.
Rub the tuna steaks with the mixture.
Place the steaks in a sealable container and chill in refrigerator 3 hours.
Combine mango, bell pepper, onion, green onion, cilantro and jalapeno pepper in a bowl; stir.
Add lime juice and 1 ½ tsp. olive oil and toss to combine.
Chill 1 hour.
Stir together the paprika, cayenne pepper, onion powder, salt, pepper, thyme, basil, oregano and garlic powder in a bowl.
Remove the tuna steaks from the refrigerator and gently rinse with water and then dip each side of each steak in the spice mixture to coat.
Heat 2 TBSP. olive oil in a large skillet over medium heat.
Gently lay the tuna steaks into the hot oil.
Cook the tuna on one side for 3 minutes; remove to a plate.
Pour the remaining 2 TBSP. olive oil into the skillet on medium- high heat.
Lay the tuna with the uncooked side down into the skillet; cook another 3 minutes.
Remove from heat immediately.
Spoon about 1/2 cup of the mango salsa onto each of 4 plates.
Lay the tuna steaks atop the salsa and serve.
Serves 4.
Baked Scallops
2 lbs. scallops
1 cup dry white wine
Salt
6 TBSP. unsalted butter, divided
1 medium onion, chopped fine
2 1/2 TBSP. flour
1/2 cup fine breadcrumbs
Preheat oven to 400 degrees.
Place scallops in a medium saute pan.
Add the wine and a pinch of salt.
Bring to a boil, reduce heat to a simmer, cover and simmer 4 minutes. NO LONGER.
Remove the scallops to a 1 1/2 quart casserole baking dish.
Pour off the cooking liquid to a separate container and reserve.
Heat 3 TBSP. butter in the saute pan on medium heat.
Add the onions; cook until wilted.
Slowly sprinkle the flour and add the cooking liquid over the butter onion mixture, whisking vigorously.
As soon as the sauce is thickened, add it to the scallops in the casserole baking dish.
Stir to fully incorporate the scallops and brown, about 15 minutes.
Sprinkle breadcrumbs over the scallops and dot with the remaining 3 TBSP. butter.
Bake in the oven at 400 degrees until bubbly and brown.
Serves 6.
Spicy Mahi-Mahi
4 mahi-mahi steaks
2 TBSP. olive oil
1 tsp. paprika
1 1/4 tsp. garlic powder
1 tsp. chili powder
1/4 tsp. salt
1/4 tsp. pepper
2 tsp. tamari or soy sauce
1 tsp. dried parsley, ground
Mix all the spices and oil together to form a loose paste.
Brush on the fillets.
Refrigerate, covered for at least 2 hours or prepare immediately for oven.
Bake at 500 degrees close to heat until fish begins to turn white, then broil until done and slightly crispy but not black.
Test with a fork.
Serves 4.
Smoky Flounder Tacos
1 tsp. garlic powder
1 tsp. Spanish smoked paprika
1/4 tsp. ground coriander
1/4 tsp. black pepper
3/8 tsp. kosher salt, divided
2 lbs. flounder fillets
1 TBSP. olive oil
1 TBSP. finely chopped fresh cilantro
2 tsp. canned chopped green chiles
1 diced peeled avocado
12 corn tortillas
Cooking spray
6 lime wedges
Preheat broiler to high.
Combine the first 4 ingredients and 1/4 tsp. salt.
Brush fillets with oil and sprinkle with spice mixture.
Place fish on a baking sheet.
Broil 6 minutes or until fillets flakes easily when tested with a fork.
Combine remaining 1/8 tsp. salt, cilantro, chiles and avocado in a bowl; lightly mash with fork.
Heat tortillas on a grill pan coated with cooking spray.
Grill 20 seconds on each side or until lightly charred.
Divide avocado mixture and fish among tortillas.
Serve with lime wedges.
Grilled Yellowfin Tuna
4 yellowfin tuna steaks
1/2 cup vegetable oil
1/3 cup soy sauce
1/4 cup fresh lemon juice
2 tsp. Dijon mustard
1 tsp. grated lemon peel
1 clove garlic, crushed
4 wedges lemon, for garnish
Prick tuna steaks all over with a fork and place in a shallow glass dish.
Whisk oil, soy sauce, lemon juice, mustard, lemon peel and garlic together in a bowl; pour over the tuna steaks.
Cover dish with plastic wrap and refrigerate 1 to 3 hours.
Heat grill for medium heat and lightly oil grate.
Remove steaks from the marinade.
Shake excess marinade from the tuna steaks.
Pour the marinade into a small saucepan and bring to a boil.
Reduce heat to medium-low and cook marinade at a simmer for 10 minutes.
Cook tuna on preheated grill, basting with boiled marinade, until cooked through, 5 to 6 minutes per side.
Serve with lemon wedges.
Serves 4.
Sea Bass Stew
6 TBSP. olive oil
1 cup chopped onions
2 large garlic cloves, chopped
2/3 cup fresh parsley, chopped
1 cup fresh tomato, chopped
2 tsp. tomato paste
8 oz. of clam juice or fish stock
1/2 cup dry white wine
1 1/2 lbs. fish fillets, cut into 2-inch pieces
Dash of dry oregano, Tabasco, thyme and pepper
Heat olive oil in heavy large pot or dutch oven over medium-high heat.
Add chopped onion and garlic; saute 4 minutes.
Add parsley and stir 2 minutes.
Add tomato and tomato paste, and gently cook for 10 minutes or so.
Add clam juice, wine and fish and simmer until fish is cooked through.
Add seasonings.
Add salt to taste.
Serves 4.
Shrimp Linguine
9 oz. fresh linguine
1 TBSP. olive oil
1/2 lb. medium shrimp, peeled and deveined
1 cup vertically sliced fennel bulb
1/2 cup thinly sliced shallots
2 garlic cloves, thinly sliced
1 (6 oz.) package baby spinach
1 TBSP. grated lemon zest
2 TBSP. fresh lemon juice
1/2 tsp. black pepper
1/4 tsp. salt
1/2 cup grated Parmesan cheese
1/4 cup part-skim ricotta cheese
Cook pasta according to package directions, omitting salt and fat.
Drain in colander over a bowl, reserving 1/2 cup cooking liquid.
Heat a large skillet over medium-high heat.
Add oil; swirl to coat. Add shrimp, fennel and shallots; saute 3 minutes.
Add garlic; saute 30 seconds.
Add spinach; cook 2 minutes or until spinach wilts.
Stir in zest and next three ingredients.
Stir in reserved cooking liquid; cook 1 minute or until slightly thickened.
Add pasta and Parmesan cheese; toss to coat.
Top each serving with 1 TBSP. ricotta.
Serves 4.