Article by Christine Budd
PAN FRIED SEA BASS WITH LEMON GARLIC HERB SAUCE
Ingredients
3 tablespoons butter divided
1 tablespoon extra-virgin olive oil
1.5 lbs. sea bass
1/4 cup all-purpose flour
1 teaspoon kosher salt plus more if needed
1/2 teaspoon black pepper plus more if needed
2 cloves garlic minced
1/4 cup dry white wine such as savignon blanc
1/2 cup chicken stock/broth or water, in a pinch
Juice of one lemon, about 2 tablespoons
1 tablespoon fresh oregano roughly chopped
1 tablespoon fresh thyme roughly chopped
1 tablespoon fresh parsley roughly chopped
Lemon wedges for serving
Directions
Pat the fish dry with a paper towel.
In a shallow dish, mix together the flour (1/4 cup), salt (1 teaspoon), and black pepper (1/2 teaspoon).
Dredge each piece of fish in the flour mixture, coating the entire surface, and shake off any excess.
In a large skillet, preferably stainless steel or nonstick, melt 1 tablespoon of the butter over medium high heat and add the olive oil (1 tablespoon).
Cook the fish in the skillet for 3-4 minutes on each side, until golden brown and fully cooked. Try not to move the fish too much, especially if you are using a pan that isn’t nonstick, otherwise the fish may be more likely to stick to the bottom and not get browned as nicely.
Remove fish from the skillet to a plate.
Turn down the heat to low. Add the white wine (1/4 cup) to the skillet to deglaze, stirring up any browned bits. Continue heating until almost all the wine has evaporated.
Add one more tablespoon of butter to the skillet. Once it’s melted, add the minced garlic (2 cloves) and fresh herbs (1 tablespoon each of oregano, thyme, and parsley) to the skillet and sauté until fragrant, about 30 seconds.
Add the chicken broth (1/2 cup) and bring to a simmer.
Turn off heat and stir in remaining 1 tablespoon butter and lemon juice (about 2 tablespoons). Taste and adjust seasoning if necessary.
Serve sauce on top of fish.
SPICED MEXICAN TUNA STEAK WITH AVOCADO SALSA & RED PEPPERS
Ingredients
For red peppers
1 tablespoons olive oil
1 medium red onion, sliced
1 medium red pepper (capsicum
bell pepper), sliced
2/3 teaspoon sweet paprika
powder
2/3 teaspoon cumin powder
A good pinch of red chill flakes
1 large garlic clove, diced finely
1 tablespoon apple cider vinegar
(or other type of vinegar)
For tuna steaks
1 tablespoon olive oil or coconut oil
1 tablespoon butter or ghee
1 teaspoon coriander seeds (or
coriander seeds powder)
2 tuna steaks (about 150 g
each, 1-cm thick)
1 lime
A pinch of sea salt & black pepper
For avocado
1 large, ripe avocado, chopped
2 tablespoons chopped fresh
coriander (cilantro), chopped
Some lime juice, about half a lime
A little pinch of sea salt
Directions
Sprinkle tuna steaks with sea salt, black pepper and drizzle with olive oil on both sides. Set aside.
Heat 3 tablespoons of coconut oil in a frying pan over medium-high heat. Add the onions and peppers, cover with a lid and cook for 5 minutes, stirring a couple of times. Add paprika, cumin, chilli, garlic, vinegar, a good pinch of salt, and about two tablespoons of water. Mix through and cook for 5-7 minutes until softened and slightly browned. Remove to a plate, or use a different frying pan for tuna steaks.
Grind the coriander seeds with a mortar and pestle or use coriander seed powder instead. Heat up a little oil and butter (or ghee) to sizzling hot in a frying pan. Add coriander seeds and the zest of one lime (about a teaspoon of zest). Stir through to infuse with the flavours. Add the tuna steaks and turn the heat down to medium. Drizzle with juice from half a lime and cook for 2 minutes on each side (more if you like it well done and less if it’s super fresh and you like it rare). Use a spoon to bathe the steaks in the buttery, lime sauce they’re cooking in.
Combine avocado and fresh coriander and season with a little sea salt and the remaining lime juice, about one tablespoon.
Assemble red peppers on the serving plates. Place tuna steaks and top with avocado salsa and more red peppers. Squeeze extra lime juice and drizzle with a little extra virgin olive oil just before serving.
GRILLED MAHI MAHI WITH BALSAMIC TOMATO SALAD
Ingredients
For the Fish
4 Mahi Mahi Fillets
3 tablespoons olive oil
3 cloves garlic, finely minced
2 teaspoons dried basil, or 2 tablespoons chopped fresh basil
1/2 teaspoon salt
1/4 teaspoon fresh ground black pepper
For the Salad
2 roma tomatoes, diced
2 tablespoons chopped fresh basil
1/2 tablespoon olive oil
1 cloves garlic, minced
salt and fresh ground pepper, to taste
fresh grated parmesan
Balsamic glaze, for topping
Directions
Preheat an outdoor grill to medium-high heat; about 425°F to 450°F.
Pat dry the fish fillets and set on a plate.
In a mixing bowl, whisk together the oil, garlic, basil, salt and pepper. Brush fish with the oil mixture.
Brush grill grates with oil so that the fish doesn’t stick.
Grill the fish for 4 to 5 minutes per side, or until nice golden grill marks appear and the flesh is set. Don’t overcook or the fish will be dry and rubbery.
In the meantime, prepare the salad by combining prepared tomatoes, basil, oil, garlic, salt and pepper in a mixing bowl; stir until well incorporated.
Remove fish from the grill and transfer to a plate. Add some salad over each fish fillet.
Grate fresh parmesan cheese over the salad and drizzle with balsamic glaze. Serve and enjoy!
Flounder Roll-Ups
Ingredients
1-1/2 cups soft bread crumbs
1/3 cup diced celery
2 tablespoons finely chopped onion
1 teaspoon rubbed sage
1/2 teaspoon ground nutmeg
1/8 teaspoon salt
1/8 teaspoon pepper
1 large egg, beaten
4 flounder fillets (3 ounces each)
1/2 cup half-and-half cream
3 tablespoons sherry or chicken broth
1 tablespoon butter
1 tablespoon all-purpose flour
1/4 cup shredded Swiss cheese
Directions
In a bowl, combine the first seven ingredients; stir in egg. Spread over fillets; roll up and secure with toothpicks. Place seam side down in an ungreased 2-qt. baking dish. Combine the cream and sherry or broth; pour over roll-ups.
Cover and bake at 350° for 25-30 minutes or until fish flakes easily with a fork and a thermometer inserted into stuffing reads 160°. Remove roll-ups and keep warm.
In a small saucepan, melt butter; stir in flour until smooth. Add cream sauce from the baking dish. Bring to a boil; cook and stir for 2 minutes or until thickened. Reduce heat; stir in cheese until melted. Pour over roll-ups.
WAHOO SALAD
2 pounds fresh wahoo fillets
1 1/2 tablespoons butter, melted
1/2 teaspoon garlic powder
3/4 teaspoon freshly cracked black pepper, divided
1 1/2 cups mayonnaise
1/2 cup chopped sweet onion
1/2 cup chopped celery
3/4 cup dill salad cubes
1/4 teaspoon dried dill weed
3/4 teaspoon Old Bay Seasoning
1/4 teaspoon salt
Preheat your oven to 400 degrees F. Spray a large baking sheet with cooking spray or grease well. In a small bowl, combine butter garlic powder and 1/2 teaspoon of the pepper. Place wahoo fillets on baking sheet and brush with butter mixture to coat well.
Bake for 15 to 25 minutes, or until the meat closest to the center flakes easily with a fork (baking time will depend upon thickness of fillets so check regularly). Allow to cool and break fish into large flakes.
In a large bowl, combine mayonnaise onion, celery, salad cubes, dill weed, Old Bay Seasoning, salt and the remaining 1/4 teaspoon of pepper.
Add cooled flaked fish to mayonnaise mixture and toss gently to combine. Serve with crackers, on toasted bread or on a bed of lettuce.
