Article by Mama Jock
Cheesy Baked Flounder
4 large flounder fillets
1 TBSP. Dijon Mustard
1 jar (6 oz.) marinated artichoke hearts
4 TBSP. lemon juice
1/2 tsp. dried marjoram or oregano leaves
1/4 tsp. black pepper
1 cup chicken broth
2 green onions, chopped
1/2 cup Parmesan cheese, grated
Cut fish into serving pieces.
Place in a baking dish and spread them with the mustard.
Drain marinade from the artichoke hearts and reserve.
Combine marinade, lemon juice, marjoram and black pepper.
Pour over fish.
Cover and marinate 1 to 2 hours in the refrigerator, turning once.
Heat broth, pour around the fillets.
Sprinkle with the onions and top with artichoke hearts and cheese.
Bake at 375 degrees for 25 minutes.
Serve with some of the sauce spooned over the top.
Serves 4.
Marinated Yellowfin Tuna
2 yellowfin tuna steaks
1 cup soy sauce
1 clove garlic, crushed (for each steak)
4 TBSP. extra-virgin olive oil
1/2 cup lemon juice
Salt and pepper, to taste
In a shallow 9x13 glass dish, mix all of the ingredients for the marinade.
If you have more than 2 steaks, you will need to adjust the ingredients to marinate.
Marinate both sides of the steaks.
Let sit in refrigerator for 30 minutes, NO LONGER, before grilling.
Wipe the grill grate with the oil, or spray with PAM, so the steaks don’t stick.
For medium-well steaks, grill for 4 minutes or less on each side for 1-inch steaks. If you prefer the steaks to be more rare, grilling time should be reduced to 2 ½ minutes on each side.
Serves 2.
Baked Sea Bass with Lemon Caper Dressing
4 sea bass fillets
Olive oil for brushing
Lemon Caper Dressing:
3 TBSP. extra-virgin olive oil
Grated zest of 1 lemon
2 TBSP. small capers
2 tsp. Dijon mustard
Salt and pepper to taste
2 TBSP. chopped flat leaf parsley
To make the dressing, mix the oil with the lemon zest and juice, capers, mustard, some salt and pepper and 1 TBSP. of water.
Add parsley when serving.
Heat the oven to 400 degrees.
Line a baking tray with baking parchment and place the fish, skin side up, on top.
Brush the skin with oil and sprinkle with a little salt.
Bake for 7 minutes or until the flesh flakes easily when tested with a knife.
Arrange the fish on warm serving plates, spoon the dressing over the fillets and sprinkle with the parsley.
Serves 4.
Spicy Fish Soup
1/2 onion, chopped
1 clove garlic, minced
1 TBSP. chili powder
1 1/2 cups chicken broth
1 (4 oz.) can green chili peppers, chopped
1 tsp. ground cumin
1 1/2 cups canned peeled and diced tomatoes
1/2 cup chopped green bell pepper
1/2 cup small shrimp
1/2 lb. cod fillets
3/4 cup plain nonfat yogurt
Spray a large saucepan with vegetable cooking spray over medium high heat.
Add the onions; saute, stirring often for 5 minutes.
Add the garlic and chili powder; saute for 2 minutes.
Add the chicken broth, chili peppers and cumin, stirring well.
Bring to a boil, reduce heat to low, cover and simmer for 25 minutes.
Add the tomatoes, green bell pepper, shrimp and cod.
Return to a boil, reduce to low, cover and simmer for another 5 minutes.
Gradually stir in the yogurt until heated through.
Serves. 4
Grilled Mahi-Mahi Steaks
1/2 cup olive oil
1 large onion, chopped
4 cloves garlic, chopped
2 tsp. peeled and grated fresh ginger or 1 tsp. dried
1/4 tsp. cayenne pepper, to taste
Juice of 1 lemon
Salt, to taste
4 mahi-mahi steaks
Put all of the ingredients, except the fish, in a food processor or blender until nearly smooth.
Pour this mixture over the steaks and marinate while you start your grill.
Cook the fish over white coals, basting frequently with the sauce.
Turn once.
Grill for 8 to 10 minutes.
Serves 4.
Baked Scallops with Tomatoes and Pesto
1/2 cup fresh basil leaves
1 TBSP. minced cilantro
2 TBSP. minced fresh parsley
1 TBSP. minced fresh oregano
1 TBSP. minced fresh chives
2 cloves garlic, minced
Salt and pepper, to taste
Juice of 1 lime
1 cup olive oil
1 1/4 lbs. sea scallops
2 or 3 large tomatoes
Preheat oven to 425 degrees.
Combine the herbs, garlic, salt, pepper, lime juice, and 2 TBSP. of the olive oil in a blender or food processor.
Turn the machine on and add the remainder of the oil in a drizzle (the sauce will remain thin).
Taste for salt, lime juice and garlic.
Drizzle a few TBSP. of the sauce on the bottom of a glass dish that is large enough to hold the scallops in one layer.
Add the scallops and season with salt and pepper.
Slice the tomatoes about 1/4-inch thick and layer over the scallops; season again.
Spoon most of the rest of the sauce over the tomatoes.
Bake until the tomatoes begin to liquefy, 10 minutes.
Serve immediately; pass the remaining sauce when serving.
Serves 4.
Spicy Louisiana Flounder Fillets with Sauteed Vegetable Relish
1 (8 oz.) container prechopped tomato, onion and bell pepper mix (found in produce section)
4 flounder fillets
2 TBSP. water
2 tsp. Louisiana hot sauce
1 1/2 tsp. chopped fresh thyme
1/2 tsp. salt
2 TBSP. butter
Heat a large nonstick skillet over medium-high heat; coat pan with cooking spray.
Add tomato mixture; saute 2 minutes.
Remove from pan.
Coat pan and fillets with cooking spray; add fish to pan.
Cook 2 minutes or until lightly browned.
Turn fillets over; add tomato mixture, spooning mixture over and around fillets.
Cover, cook 5 minutes or until fish flakes easily or until desired degree of doneness.
While fish cooks, combine 2 TBSP. water, hot sauce, thyme and salt in a small bowl.
Remove fish and tomato mixture from pan; place on serving platter.
Reduce heat to medium; add hot sauce mixture and butter to pan.
Cook until butter melts.
Spoon butter mixture evenly over fish and tomato mixture.
Serves 4.
Seared Tuna Steaks with Onion Marmalade
Marmalade:
2 slices pancetta or ¼ lb. thick bacon
1/4 cup olive oil
2 large white onions, thinly sliced
1/2 cup balsamic vinegar
1/4 cup sherry vinegar
1/2 cup water
1 tsp. salt
1/4 tsp. ground white pepper
2 tsp. sugar
1/2 tsp. cayenne pepper
Unroll the pancetta, if using.
Cut the pancetta or bacon crosswise into strips, 1/2-inch thick.
Warm the 1/4 cup of olive oil in a saute pan over high heat.
Add the pancetta or bacon; cook until slightly crisp.
Add the sliced onions and saute until the onions are golden brown.
Stir in the balsamic vinegar, sherry vinegar, water, salt pepper, sugar and cayenne.
Bring to a boil over medium heat.
Boil until the liquid evaporates completely, 12 to 15 minutes.
Cook the tuna steaks 5 minutes before the marmalade is ready.
Warm the 2 TBSP. olive oil in a separate pan over high heat.
Sprinkle both sides of the tuna with salt and pepper to taste.
Place the steaks in the hot pan cook turning once, until done to your liking.
Transfer the tuna to warmed plates and top with the marmalade.
Serves 4.
Soft-Shell Crabs with Garlic Vinaigrette
Vinaigrette:
1/4 tsp. salt
Black pepper
1 TBSP. Dijon mustard
2 TBSP. sherry vinegar
1/4 cup corn oil
1/4 cup olive oil
1 clove garlic peeled and minced
2 TBSP. chopped fresh tarragon
2 TBSP. chopped fresh chives
2 TBSP. chopped fresh chervil
Crabs:
4 medium soft-shell crabs
1 TBSP. flour
Salt and pepper, to taste
1 TBSP. corn oil
To make the vinaigrette, in a mixing bowl, whisk together the salt, pepper, mustard and vinegar.
Whisking constantly, slowly drizzle in the corn oil and then the olive oil.
Stir in the garlic and herbs.
Set aside.
Coat the crabs lightly with the flour.
Season both sides with salt and pepper.
Heat the corn oil in a large nonstick skillet over high heat until oil smokes.
Add the crabs top side down; saute 1 1/2 minutes.
Turn the crabs over, lower the heat to medium and saute until browned and cooked through, about 3 1/2 minutes.
Spoon a pool of the vinaigrette into the center of 4 plates.
Pat the crabs dry and place in the vinaigrette.
Serve immediately.
Serves 4.
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