Fish tale: Easy recipes
Apr 11, 2012 (The Daily Progress - McClatchy-Tribune Information Services via COMTEX) --
Seared Sea Scallops with Broccoli Rabe and White Beans
The flavors of this dish are simple but superb. To get the best sear on your scallops, be sure to have your pan very hot and make sure the scallops are as dry as possible.
1 (1-pound) bunch broccoli rabe, tough stems trimmed and discarded
3 teaspoons extra-virgin olive oil, divided
4 cloves garlic, sliced
1/8 teaspoon crushed red pepper, or to taste
1/2 teaspoon fine sea salt, divided
1 (15-ounce) can white beans, rinsed and drained
1 pound sea scallops, patted dry
Rinse the broccoli rabe well and leave water clinging to the leaves. Set aside.
Heat 1 teaspoon oil in a large skillet over medium-high heat. Add garlic and cook, stirring, until it turns golden, 2 to 3 minutes. Stir in crushed red pepper, then immediately stir in broccoli rabe and 1/4 teaspoon salt. Cover the pan, lower the heat to medium-low, and cook, stirring frequently, until broccoli rabe is tender, 8 to 10 minutes; add water a tablespoon at a time if the pan becomes dry. Stir in beans and cook until heated through, about 2 minutes more.
Transfer broccoli rabe and beans to a plate and cover to keep warm. Wipe out the skillet, place it over high heat and add remaining 2 teaspoons oil. Season scallops with remaining 1/4 teaspoon salt. Cook scallops until just browned, about 2 minutes per side. Squeeze lemon juice over scallops, remove them from the skillet and serve over the broccoli rabe and beans.
Nutrition per serving: 230 calories (40 from fat), 5g total fat, 0g saturated fat, 25mg cholesterol, 810mg sodium, 24g total carbohydrate (4g dietary fiber, 2g sugar), 23g protein.
Fish Tacos in Crunchy Shells
All the flavor and crunch everyone loves about traditional tacos, with a fish twist.
2 (6-ounce) packages frozen Responsibly Farmed tilapia fillets, thawed
3/4 teaspoon ground cumin
1/4 teaspoon sea salt
1/8 teaspoon cayenne pepper (optional)
1 tablespoon fresh lime juice
8 blue or yellow corn taco shells
2 cups shredded lettuce
1 large tomato, chopped
2 green onions, thinly sliced
1/2 cup (2 ounces) shredded Monterey Jack cheese
Preheat oven to 425 F. Arrange fish in a single layer on a baking sheet lined with parchment paper. In a small bowl, mix cumin, salt and cayenne, if using. Sprinkle evenly over both sides of fish. Bake until golden brown and flesh begins to flake, 9 to 11 minutes. Transfer fish to a medium bowl, toss with lime juice and break into small pieces. Fill warmed taco shells with fish, lettuce, tomato and green onions and top with shredded cheese.
Nutrition per serving: 220 calories (80 from fat), 9g total fat, 1g saturated fat, 45mg cholesterol, 200mg sodium, 18g total carbohydrate (3g dietary fiber, 2g sugar), 20g protein.
Baked Breaded Cod
This simple preparation of cod has been a favorite for generations. Using pieces of fillet equal in thickness is important for ensuring even baking; if you have any pieces that are particularly thick or thin you may want to bake them in a separate pan to ensure that they are not over- or underbaked.
Oil for the baking dish
4 (6-ounce) pieces skinless cod fillet
3/4 teaspoon fine sea salt
1/4 teaspoon freshly ground black pepper
3 tablespoons melted unsalted butter, divided
Juice of 1 lemon, divided
1/4 cup dried white or whole wheat bread crumbs
3 tablespoons finely chopped parsley
2 tablespoon finely chopped chives
Preheat oven to 425 F. Oil a 9- by 13-inch baking dish or medium oval baking dish. Sprinkle cod with salt and pepper and arrange it in the dish. Drizzle it with half the butter and half the lemon juice.
In a small bowl, combine bread crumbs, parsley and chives. Sprinkle the mixture over the cod and drizzle with remaining butter and lemon juice. Bake just until bread crumbs are crisped and cod flakes easily with a fork, about 12 minutes.
Nutrition per serving: 150 calories (80 from fat), 9g total fat, 6g saturated fat, 45mg cholesterol, 530mg sodium, 6g total carbohydrate (0g dietary fiber, 1g sugar), 11g protein.
Baked Salmon with Warm Mango Salsa
Deeply colored and richly flavored, sockeye salmon is an excellent match for a sweet-tart mango relish. Be careful not to overcook the salmon; unlike other types of salmon, sockeye's distinctive reddish hue does not lighten much with cooking, so rely on a tender texture to determine doneness rather than on the fish's color.
4 (6-ounce) sockeye salmon fillets, thawed if frozen
1 1/2 teaspoons expeller-pressed canola oil
1/4 teaspoon freshly ground black pepper
1 teaspoon fine sea salt, divided
2 medium mangoes, preferably Ataulfo, peeled, pitted and diced
1 fresh jalapeno pepper, seeded and finely chopped, or to taste
1 shallot, finely chopped
1 1/2 tablespoons lime juice
Chopped fresh mint or cilantro for garnish
Preheat oven to 425 F. Brush salmon on all sides with oil and sprinkle with pepper and 1/2 teaspoon salt. Place salmon skin-side down in an 8-inch square baking dish. Bake for 6 minutes.
Meanwhile, in a medium bowl, combine mangoes, jalapeno, shallot, lime juice and remaining 1/2 teaspoon salt. Sprinkle mango mixture over salmon and continue to bake until salmon just flakes with a fork (do not overcook), about 10 more minutes. Serve garnished with mint.
Nutrition per serving: 370 calories (110 from fat), 12g total fat, 1.5g saturated fat, 90mg cholesterol, 780mg sodium, 27g total carbohydrate (3g dietary fiber, 23g sugar), 38g protein.
Recipes courtesy of Whole Foods Market.
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