Sweet and Sour Fish

Serves 4

Cod or sole would be great choices for this recipe. Garnish the fish with lemon wedges and fresh cilantro before serving.

Need:

  • 1 pound white fish fillets
  • ½ red bell pepper, seeded and cut into bite sized pieces
  • ½ green bell pepper, seeded and cut into bite sized pieces
  • Simple sweet and sour sauce (see recipe)
  • 2 tablespoons vegetable oil or peanut oil
  • 4 thin slices of ginger
  • 2 green onions cut into thirds
  • 1 ½ tablespoons soy sauce
  • Black pepper to taste
  1. Rinse the fish fillets, pat dry, and cut into bite sized pieces.
  2. Add the chopped bell peppers to the sauce. Warm the sauce on low heat while cooking the fish.
  3. Heat a wok or skillet over medium high heat until it is almost smoking. Add the oil. When the oil is hot, add the ginger slices and the chopped green onions. Stir fry for abut 10 seconds, and then add the fish cubes. Stir fry the fish cubes until they are opaque. Splash with soy sauce and continue cooking, stirring gently, until the fish cubes are cooked through. Season with black pepper if desired.
  4. Bring the sweet and sour sauce to a boil, stirring. Pour over the stir fried fish and serve.

Stir fried fish

Firm fish fillets that hold their shape such as cod or whitefish work best for this recipe

Need:

  • 1 pound fish fillets
  • 2 tablespoons light soy sauce
  • 1 tablespoon Chinese rice wine or dry sherry
  • ½ teaspoon Asian sesame oi
  • 3 teaspoons cornstarch, divided
  • 1/3 cup chicken broth
  • 1 tablespoon oyster sauce
  • 1 teaspoon granulated sugar
  • 4 teaspoons water
  • 3 tablespoons vegetable oil or peanut oil, divided
  • 2 ribs celery, cut on the diagonal into ½ inch pieces
  • ¼ teaspoon salt, or to tast
  • 1 red bell pepper, seeded and cut into bite sized cubes
  • 1 – 2 tablespoons additional water, optional
  1. Cut the fish into cubes. Place the cubes in a bowl, and add the light soy sauce, rice wine or sherry, Asian sesame oil, and two teaspoons cornstarch. Marinate the fish for 15 minutes.
  2. Combine the chicken broth, oyster sauce, and sugar in a bowl. In a separate small bowl, dissolve 1 teaspoon cornstarch into the water. Set aside.
  3. Heat a wok or skillet over medium high heat until it is nearly smoking and add 2 tablespoons oil. When the oil is hot, add half the ginger. Stir fry for 10 seconds, then add the fish cubes. Stir fry the fish cubes for about 2 minutes or until they begin to brown. Remove the fish and drain in a colander or on paper towels.
  4. Heat 1 tablespoon oil in the wok or skillet. When the oil is hot, add the remainder of the ginger. Stir fry for 10 seconds, and then add the celery. Stir-fry the celery for 1 minute, sprinkling with the salt. Add the red bell pepper and stir fry for another minute. Splash the vegetables with 1 to 2 tablespoons of water if they begin to dry out.
  5. Push the vegetables to the sides of the pan. Add the chicken broth mixture and bring to a boil. Stir the cornstarch and water and add into the sauce, stirring quickly to thicken. Once the sauce has thickened, add the fish back into the pan. Stir fry for another minute to mix the ingredients.
  6. Serve hot.

Sardine Frittata

It may seem odd to cook sardines in an omelet, but they are surprisingly delicious!

Serves 4

Need

  • 4 fat sardines, cleaned, filleted and with heads removed, thawed if frozen
  • Juice of 1 lemon
  • 3 tbsp olive oil
  • 6 large eggs
  • 2 tbsp chopped fresh parsley
  • 2 tbsp snipped fresh chives
  • 1 garlic clove, chopped
  • Salt, ground pepper and paprika
  1. Open out the sardines and sprinkle the fish with lemon juice, a little salt an paprika. Heat 1 tbsp olive oil in a frying pan and fry the sardines for about 1-2 minutes on each side to seal them. Drain on kitchen paper, trim off the tails and set aside until required.
  2. Separate the eggs. In a bowl, whisk the yolks slightly with the parsley, chives, and a little salt and pepper. Beat the egg whites in a separate bowl with a pinch of salt until fairly stiff. Preheat the grill until medium high.
  3. Heat the remaining olive oil in a large frying pan, add the garlic and cook over a low heat until just golden. Gently mix together the egg yolks and whites and ladle half the mixture in the pan. Cook gently until just the beginning to set on the base, then lay on the sardines on the frittata and sprinkle lightly with paprika. Pour over the remaining egg mixture and cook gently until the frittata has browned underneath and is beginning to set on top.
  4. Put the pan under the grill and cook until the top of the frittata is golden. Cut into wedges and serve at once.

Salmon Quiche

This is a quick and easy microwaveable dish!

Serves 4

Need:

  • 1 cup flaked, poached salmon ( canned salmon may also be used)
  • 1 9 inch pie crust
  • 3 tablespoons oil
  • 2 cloves garlic, sliced
  • 2 stalks broccoli, chopped ( about 2 cups)
  • 4 eggs
  • ¼ cup milk
  • ¼ cup chopped onion
  • 2 cups grated mozzarella cheese
  • 1/3 cup chopped chives

Combine the oil and garlic in a small micro proof saucepan, add the broccoli. Cover lightly. Microwave on high for 2 minutes. Then stir. Microwave again for 2 minutes more on a high setting. Beat the eggs slightly in a mixing bowl. Add ¼ cup milk. Stir in the onion, salmon, cheese, and broccoli. Pour into the pie shell.

Microwave on roast or medium setting for 11-13 minutes or just until the middle is set. Don’t overcook.

Remove from the microwave and cover with foil, shiny side down. Let sit for 5 minutes or so to finish cooking. Garnish the edges near the pie crust with chopped chives.

Salmon Burgers with Basil Mayonnaise

Fresh basil is the secret ingredient in this burger!

Serves 3

Need:

  • 1 beaten egg
  • ¾ cup soft whole wheat bread crumbs ( 1 slice)
  • 4 teaspoons snipped fresh basil
  • ¼ teaspoon pepper
  • 1 61/2 ounce can skinless, boneless salmon, drained and flaked
  • ½ a medium carrot, finely shredded ( ¼ cup)
  • ¼ cup finely shredded Gruyere or Swiss cheese (1 ounce)
  • 2 tablespoons mayonnaise or salad dressing
  • 1 tablespoon dairy sour cream
  • 2 teaspoons snipped fresh basil
  • 1 teaspoon finely shredded lemon peel
  • 3 lettuce leaves
  • 3 slices rye or whole wheat bread, toasted
  • Tomato wedges (optional)

How to make the Salmon Burgers with Basil Mayonnaise

In a large mixing bowl combine the egg, bread crumbs, 4 teaspoons basil, and pepper. Add the salmon, carrot, and cheese. Mix lightly. Shape Salmon mixture into three ¾ inch thick round patties

Place the salmon patties on a lightly greased baking pan. Broil the patties about 3 inches from the heat for about 2 minutes or until it has heated through and is light brown. Turn the patties carefully after 4 minutes.

Meanwhile, for the basil mayonnaise, combine mayonnaise or salad dressing, sour cream, 2 teaspoons basil, and lemon peel.

Place a lettuce leaf on each slice of toasted bread. Top each with a salmon burger and some of the basil mayonnaise. Serve with tomato wedges, if desired. This makes 3 servings.

Nutrition: 297 calories, 20 g protein, 24 g carbohydrates, 13 g fat ( 4 g saturated), 115 mg cholesterol, 658 mg sodium, 595 mg potassium

Salmon and Vegetable Pies

These individual, spaghetti crust pies, brimming with chunks of salmon or tuna and lots of crisp vegetables, are sure to be winners!

Serves 4

Ingredients

  • 4 ounces of spaghetti
  • 1 beaten egg
  • 1/3 cup grated parmesan cheese
  • 3 tablespoons margarine or butter
  • 1 cup broccoli flowerets
  • 1 medium carrot, thinly sliced ( ½ cup)
  • 1 small onion, cut into thin wedges
  • ½ teaspoon dried oregano or  savory, crushed
  • 1 clove garlic, minced
  • Dash salt
  • 1- 12 ½ ounce can skinless, boneless salmon drained and flaked or one 9 ¼ ounce can tuna( in water) drained and broken into chunks
  • 2 beaten eggs
  • ½ cup half and half, light cream, or milk

For the spaghetti crusts, cook the pasta according to the package directions; drain. Immediately toss together pasta, 1 beaten egg, parmesan cheese, and 1 tablespoon of the margarine or butter. Divide the pasta mixture evenly among 4 greased individual au gratin dishes. Press the pasta mixture to the sides and bottom of dishes to form crusts. Set aside.

In a large skillet cook the broccoli, carrot, onion, oregano, or savory garlic, and salt in the remaining margarine or butter until the vegetables are crisp- tender. Gently stir the salmon or tuna into the vegetable mixture.

Divide the salmon mixture evenly between the four spaghetti crusts. Combine the 2 beaten eggs and half and half, light cream, or milk. Pour evenly over the salmon mixture. Cover with foil. Bake in a 350 degree oven for 15 minutes. Remove the foil; bake for 5 to 10 minutes more or until set. Let stand for 5 minutes before serving.

Nutritional info: 472 calories, 33 g protein, 30 g carbohydrates, 24 g fat (8 g saturated) 212 mg cholesterol, 803 mg sodium, 594 mg potassium.

Fish Creole

Halibut, haddock, or orange roughly are excellent choices for the saucy rice combo.

Serves 4

Ingredients

  • 1 pound fresh or frozen skinless, firm fleshed fish fillets
  • 1 medium onion, chopped ( ½ cup)
  • 1 stalk celery, chopped ( ½ cup)
  • ½ medium green pepper, chopped ( ½ cup)
  • 2 cloves garlic, minced or ¼ teaspoon garlic powder
  • 2 tablespoons margarine or butter
  • 1 16- ounce can tomatoes, cut up
  • ¼ cup water
  • 2 tablespoons tomato paste
  • 1 tablespoon snipped parsley
  • 1 teaspoon instant chicken bouillon granules
  • 1 teaspoon chili powder
  • ½ teaspoon Worcestershire sauce
  • Several dashes of hot pepper sauce
  • 1 10 – ounce package frozen cut okra
  • 2 cups hot cooked rice
  • Lemon wedges ( optional)

Thaw the fish if frozen. Rinse the fish; pat dry with paper towels. Cut the fish into 1 inch pieces; set aside.

In a large skillet, cook the onion, celery, green pepper, and garlic in margarine or butter till tender but not brown

Add undrained tomatoes, water, tomato paste, parsley, bouillon granules, chili powder, Worcestershire sauce, and hot pepper sauce. Bring mixture to a boil. Reduce the heat. Simmer uncovered, for 5 minutes.

Add fish and okra to tomato mixture, stirring gently to mix. Return mixture to boiling; reduce heat. Cover and simmer for 5 minutes or until the fish flakes easily with a fork. Serve over hot cooked rice. Garnish with lemon wedges, if desired. Makes 4 servings.

Nutritional Information: 379 calories, 30 g protein, 44 g carbohydrates, 9 g fat ( 2 g saturated), 36 mg cholesterol, 626 mg sodium, 1,222 mg potassium.

Herbed Char grilled Shark Steaks

Shark is an extremely low fat dish. The flesh is also dense and well flavored. Tuna, Bonito, and marlin also go great with this recipe. This dish is great served with a tangy tomato salad.

Serves 4

Need

  • 3tbsp olive oil
  • 2 fresh bay leaves, chopped
  • 1 tbsp chopped fresh basil
  • 1 tbsp chopped fresh oregano
  • 2 tbsp chopped fresh parsley
  • 1 tsp finely chopped fresh rosemary
  • 1 tsp fresh thyme leaves
  • 2 garlic cloves, crushed
  • 4 pieces drained sun dried tomatoes in oil, chopped
  • 4 shark steaks, about 200 g / 7 oz each
  • Juice of 1 lemon
  • 15 ml/ 1 tbsp drained small
  • Capers in vinegar (optional)
  • Salt and ground black pepper
  1. Whisk the oil, herbs, garlic and sun dried tomatoes in a bowl, then pour the mixture into a shallow dish that is large enough to hold the shark steaks in a single layer. Season the shark steaks with salt and pepper and brush the lemon juice over both sides. Lay the fish in the dish, turning the steaks to coat them all over. Cover and marinate in the fridge for 1-2 hours.
  2. Heat a ridged grilling pan or barbecue until it is very hot. Lift the shark steaks out of the marinade. Pat dry with kitchen paper and grill or barbecue for about 5 minutes on each side until they are cooked through. Pour the marinade into a small saucepan and bring to a boil. Stir the capers, if you are using them. Spoon over the grilled shark steaks. Serve immediately.

Grilling and Barbecuing

Grilling and Barbecuing are very special social occasions. There are very few people that do not enjoy the aroma of a barbecue. Fish may be great on the barbecue. Fish steaks and relatively small whole fish, such as sardines, and trout, can be grilled or barbecued. The grill should be preheated to a very high heat so that the fish juices are sealed in quickly.

Fish tend to cook quickly, so remember to oil the barbecue grill rack and the kebab sticks or fish grids. Either marinate the whole fish, or brush it with oil before cooking. It is also good to add a little seasoning before hand in order to impart a little extra flavor to the fish.

If the fish is to be cooked whole, make sure that several lashes are made in order to ensure even cooking. Small whole fish will benefit from being wrapped in foil parcels before grilling. Grilling methods are great for fish!

Grilled Pikeperch with Mushroom Sauce

This is a great dish that may be served with boiled potatoes.

Ingredients

  • 17 – 20 oz scaled fillets pikeperch with or without the skin
  • 11 oz fresh cep mushrooms
  • 1 finely sliced onion
  • 10 oz crème fraiche
  • Freshly ground black pepper
  • A few twigs of rosemary
  • Salt
  • Butter
  • A couple tbs. of white wine

Clean the mushrooms and then cut into fingertip sized cubes. Let the onion sizzle in butter, add the mushrooms and leave to sizzle for a few minutes. Add the crème fraiche and simmer for 3-4. Season with salt and pepper and add a few twigs of rosemary to give a nice aroma to the sauce.

Heat a frying pan. It has to be very hot. Sprinkle salt and put in the fish fillet. If the fillet has skin, leave the skin side u. Turn over after 30 seconds.

Put the fillets on a greased oven tray with a few knobs of butter on the fish and sprinkle the white wine over. Cook in a 392 degree oven for around ten minutes. Serve the dish with some fresh finely chopped rosemary.



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