Cumin-spiced Mahi Mahi with Nectarine-Avocado Salsa

As you may have noticed, I'm a big fan of fish tacos. I will put as many yummy fish-taco recipes on this blog as possible. Fish tacos are something that I grew to love later in life (like, within the past 2-3 years) and now I can't stop eating them. That, and shrimp burritos. Love 'em! Hope you do too.

Yield Makes 4 servings

Ingredients

• 1 1/2 teaspoons kosher salt
• 1 teaspoon ground cumin
• 1/4 teaspoon dried oregano
• 1/8 teaspoon garlic powder
• 1/8 teaspoon freshly ground black pepper
• 1/8 teaspoon cayenne pepper
• 4 (4-ounce) mahi mahi fillets
• 12 corn tortillas
• Cooking spray
• Nectarine-Avocado Salsa
• Zesty Sour Cream

Preparation

Combine first 6 ingredients, and sprinkle over all surfaces of the fish. Grill fish, skin side up, on lightly oiled grates over medium-high heat (350° to 400°) for 4 minutes. Turn fish over, and grill 4 minutes or until fish becomes opaque and begins to flake. Remove skin, and break fish into chunks.

Lightly coat tortillas with cooking spray, and grill 1 to 2 minutes each side.

Fill each tortilla with fish and top with Nectarine-Avocado Salsa and Zesty Sour Cream. Serve immediately.

Jennifer Martinkus and Derrin Davis, Coastal Living, MARCH 2005

Salmon Burger

Yield Makes 4 servings

Ingredients

• 1 (14.75-ounce) can salmon, drained and flaked
• 1 egg, lightly beaten
• 1/4 cup heavy cream
• 2 tablespoons finely chopped shallot
• 1 garlic clove, minced
• 1/4 cup minced red bell pepper
• 1 teaspoon dried Italian seasoning blend
• 1/4 teaspoon dried crushed red pepper
• 1/4 teaspoon fresh ground black pepper
• 1 teaspoon lemon zest
• 1/4 cup Italian-seasoned breadcrumbs
• 1/4 teaspoon garlic salt
• 1/2 tablespoon chopped fresh Italian parsley
• 1 tablespoon canola oil
• 4 whole-wheat buns
• Garnishes: lettuce, tomato slices

Preparation

Combine salmon and next 12 ingredients in a bowl. Mix well. Form mixture into 4 equal patties about 1/2 inch thick.

Heat oil in a nonstick skillet over medium heat. Add patties, and cook 5 minutes on each side. Top bottom halves of buns with salmon burgers. Garnish, if desired. Cover with bun tops.

Coastal Living, APRIL 2008

(Swordfish) with Linguini and Veggies

We are not supposed to be eating Swordfish right now so I would substitute another thick, white fish for this recipe. If you want to know what fish is safe to eat, for yourself and for the environment, go to the Environmental Defense Fund's website.


Yield Makes 2 servings

Ingredients

• 4 to 6 ounces uncooked linguine
• 2 (6-ounce) swordfish steaks
• Salt
• Freshly ground black pepper
• 1/2 cup all-purpose flour
• 2 tablespoons olive oil, divided
• 2 garlic cloves, minced
• 4 ounces cremini mushrooms, sliced
• 2 tablespoons dry white wine
• 1 (12-ounce) jar marinated artichoke hearts, drained
• 1 (15-ounce) can diced tomatoes, undrained
• 2 tablespoons chopped fresh basil

Preparation

Prepare linguine according to package directions.

Meanwhile, sprinkle swordfish steaks with salt and pepper, and dredge in flour. Heat 1 tablespoon oil in a large skillet over medium-high heat. Cook fish 4 to 5 minutes on each side or until done. Remove from skillet, cover, and keep warm.

Sauté garlic in remaining 1 tablespoon oil 1 minute. Add mushrooms and wine; cook 3 to 5 minutes or until mushrooms are tender. Stir in artichoke hearts and remaining ingredients. Serve immediately over drained pasta.

Wine Note: Artichokes have a reputation for being difficult to match with wine, but this is a good opportunity to try a different grape. Pair Wild Horse Viognier with this and other rich seafood dishes.

Julia Rutland, Coastal Living, MAY 2007

Herbed Fish and Red Potato Chowder

If you can't find halibut, substitute cod or other flaky white fish. Serve with bread.

Yield 4 servings (serving size: 2 cups)

Ingredients

• 2 bacon slices
• 3 cups diced red potato (about 1 pound)
• 1 cup chopped onion
• 3 tablespoons all-purpose flour
• 2 (8-ounce) bottles clam juice
• 2 cups 2% reduced-fat milk
• 1 tablespoon chopped fresh thyme
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 12 ounces skinless halibut fillets, cut into 1-inch pieces
• 2 tablespoons chopped fresh flat-leaf parsley

Preparation

Cook bacon in a Dutch oven over medium-high heat until crisp. Remove bacon from pan. Reserve 1 tablespoon drippings in pan; discard remaining drippings. Cool bacon, and crumble. Set bacon aside. Add potato and onion to drippings in pan; sauté 3 minutes or until onion is tender. Add flour to pan; cook 1 minute, stirring constantly. Stir in clam juice; bring to a boil. Cover, reduce heat, and simmer 6 minutes or until potatoes are tender. Stir in milk; bring to a simmer over medium-high heat, stirring constantly (do not boil). Stir in thyme, salt, pepper, and fish; cook 3 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Stir in parsley. Sprinkle with bacon.

Nutritional Information

Calories: 307 (24% from fat)

Fat: 8.1g (sat 3.5g,mono 3g,poly 0.9g)

Protein: 24.4g

Carbohydrate: 33.9g

Fiber: 2.5g

Cholesterol: 57mg

Iron: 2.2mg

Sodium: 611mg

Calcium: 198mg

Melanie Barnard, Cooking Light, NOVEMBER 2006

Grilled Grouper with Basil-Lime Pistou

Pistou (pees-TOO) is a southern French interpretation of pesto, the Italian herb and nut paste. Resting the chopped garlic allows heart-healthful compounds to develop. The instructions call for grilling, but you can also prepare the fish in a grill pan, cooking it about four minutes on each side.

Yield 4 servings (serving size: 1 fillet and about 1 tablespoon pistou)

Ingredients

• Pistou:
• 1 cup fresh basil leaves
• 1/4 cup (1 ounce) grated fresh Parmesan cheese
• 1/2 teaspoon grated lime rind
• 2 tablespoons fresh lime juice
• 1 1/2 tablespoons extravirgin olive oil
• 1/8 teaspoon salt
• 3 garlic cloves, chopped
• 
  Grouper:
• 4 (6-ounce) grouper fillets (about 1/2 inch thick)
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• Cooking spray

Preparation

1. To prepare pistou, combine first 7 ingredients in a food processor; pulse until finely chopped. Let stand 10 minutes.

2. Prepare grill.

3. To prepare grouper, sprinkle fish evenly with salt and pepper. Place fish on grill rack coated with cooking spray; grill 4 minutes on each side or until fish flakes easily when tested with a fork. Serve with pistou.

Wine note: Soellner Wogenrain Grüner Veltliner 2006 ($16) from Austria boasts herbal and green pea aromas that pair well with the fresh, green flavors of this dish. The wine's bright, mouthwatering acidity slices through the olive oil and brings out the lime zest. —Jeffery Lindenmuth

Nutritional Information

Calories: 226 (33% from fat)

Fat: 8.2g (sat 2g,mono 4.5g,poly 1.2g)

Protein: 34.1g

Carbohydrate: 2.2g

Fiber: 0.6g

Cholesterol: 64mg

Iron: 1.9mg

Sodium: 514mg

Calcium: 105mg

Jackie Mills, MS, RD, Cooking Light, JULY 2008

Flounder Piccata

I LOVE piccata. I've made my own, but am looking forward to trying this one.

You can substitute any flaky white fish, such as tilapia or sole, in this easy, elegant supper.

Yield 4 servings

Ingredients

• 1 (3 1/2-ounce) bag boil-in-bag long-grain rice
• 1/2 teaspoon salt, divided
• 1/4 teaspoon black pepper, divided
• 4 (6-ounce) flounder fillets
• 2 tablespoons all-purpose flour
• 2 teaspoons olive oil
• 1/3 cup dry white wine
• 2 tablespoons fresh lemon juice
• 1 tablespoon drained capers, chopped
• 2 tablespoons butter
• 4 cups fresh baby spinach

Preparation

1. Cook rice according to package directions, omitting salt and fat. Place rice in a medium bowl; stir in 1/4 teaspoon salt and 1/8 teaspoon pepper.

2. Sprinkle fish with remaining 1/4 teaspoon salt and remaining 1/8 teaspoon pepper. Dredge fish in flour.

3. Heat oil in a large nonstick skillet over medium-high heat. Add fish to pan; cook 1 1/2 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.

4. Add wine, juice, and capers to pan; cook 1 minute. Add butter to pan, stirring until butter melts. Remove fish and sauce from pan; keep warm. Wipe pan clean with a paper towel. Add spinach to pan; sauté 1 minute or until wilted. Place 1/2 cup rice onto each of 4 plates. Top each serving with about 1/3 cup spinach, 1 fillet, and 1 tablespoon sauce.

Nutritional Information

Calories: 332 (28% from fat)

Fat: 10.2g (sat 4.4g,mono 3.5g,poly 1.2g)

Protein: 31.3g

Carbohydrate: 27.4g

Fiber: 1.9g

Cholesterol: 95mg

Iron: 3mg

Sodium: 713mg

Calcium: 51mg

David Bonom, Cooking Light, MARCH 2008

Sweet Orange Salmon

Eight ingredients combine in a spice rub that would also be good on pork tenderloin medallions. Serve with orange wedges.

Yield 4 servings (serving size: 1 fillet)

Ingredients

• 2 tablespoons brown sugar
• 1 teaspoon chili powder
• 1/2 teaspoon grated orange rind
• 1/2 teaspoon ground cumin
• 1/2 teaspoon paprika
• 1/4 teaspoon salt
• 1/4 teaspoon ground coriander
• 1/8 teaspoon black pepper
• 4 (6-ounce) salmon fillets
• Cooking spray

Preparation

Preheat broiler.

Combine first 8 ingredients in a small bowl. Rub spice mixture over both sides of salmon fillets. Place salmon on a broiler pan coated with cooking spray. Broil for 8 minutes or until salmon flakes easily when tested with a fork.

Nutritional Information

Calories: 303 (39% from fat)

Fat: 13.3g (sat 3.1g,mono 5.7g,poly 3.2g)

Protein: 36.2g

Carbohydrate: 7.5g

Fiber: 0.5g

Cholesterol: 87mg

Iron: 1mg

Sodium: 235mg

Calcium: 33mg

Robyn Webb, Cooking Light, MAY 2005

Baja-Style Fish Tacos

Weight Watchers Recipe.

Baja-Style Fish Tacos

POINTS® Value: 7
Servings: 4
Preparation Time: 30 min
Cooking Time: 8 min
Level of Difficulty: Moderate

This casual street food is everywhere in Baja, Mexico. The fish is usually deep-fried, but we oven-fried it for a healthier crunch.

Ingredients
2 spray(s) cooking spray
1/2 cup(s) yellow masa corn flour
1 tsp table salt
1/4 tsp black pepper
1/8 tsp cayenne pepper
1/4 tsp garlic powder
1/2 tsp paprika
1 pound(s) snapper fillet(s), red-variety, cut into 2-inch pieces
8 medium corn tortilla(s), buy a few extra in case some break
1 head(s) romaine lettuce, outer leaves removed and remaining leaves sliced into 1/4-inch strips
5 medium radishes, red-variety, thinly sliced
2 medium scallion(s), thinly sliced
10 medium cherry tomato(es), quartered
1/4 cup(s) shredded red cabbage
3/4 cup(s) low-fat plain yogurt
2 tbsp fresh lime juice
1 tsp canned chipotle peppers, in adobo sauce, finely chopped
2 tbsp cilantro, fresh sprigs, for garnish
Instructions

* Preheat broiler to high. Line a baking sheet with aluminum foil (or nonstick aluminum foil) and coat with cooking spray (helps to make fish crispy).

* Place corn flour, salt, black pepper, cayenne pepper, garlic powder and paprika in a large bowl; mix to combine. Add snapper to corn flour mixture and toss to coat

* Place seasoned fish on prepared baking sheet and lightly coat tops of fish with cooking spray. Broil until crispy, about 3 to 4 minutes per side.

* Meanwhile, wrap tortillas in aluminum foil and place in oven to warm; place on rack furthest from heat source.

* To make salad, combine lettuce, radishes, scallions, tomatoes and cabbage in a medium bowl; set aside.

* To make sauce, combine yogurt, lime juice and chipotle peppers in a blender; blend until smooth.

* To assemble, place a tortilla on a plate. Top with 2 to 3 pieces of fish, 1/2 cup of salad and 2 tablespoons of sauce; roll up and repeat with remaining ingredients. Yields 2 filled tortillas per serving.

From Weight Watchers website.

FILET OF SOLE WITH PINE NUTS AND CHIVES

Serves 2.
Can be prepared in 45 minutes or less.

1 1/2 tablespoons pine nuts
2 tablespoons unsalted butter
1 1/2 teaspoons minced fresh chives or scallion greens
two 6-ounce fillets of sole
seasoned flour for dredging
lemon wedges

In a large non-stick skillet sauté pine nuts in 1 tablespoon of butter over moderately high heat, stirring, until golden. Add chives. Remove skillet from heat and transfer mixture with slotted spoon to a dish.

Season sole with salt and pepper and dredge in flour, shaking off excess. In the skillet heat remaining tablespoon butter over moderately high heat until foam subsides and sauté sole until it just flakes, about 1 minute on each side. Transfer sole to plates and spoon pine nut mixture over it.

Gourmet
March 1994

SALMON WITH ENDIVE, DILL, AND CREAM

Makes 4 servings.

4 (6- to 7-oz) center-cut pieces salmon fillet with skin (1 1/4 inches thick), any pin bones removed
3/4 teaspoon salt
1/2 teaspoon black pepper
1 tablespoon olive oil
1/2 cup finely chopped shallots
2 large Belgian endives (1/2 lb total), quartered lengthwise, cored, and cut crosswise into 1/2-inch pieces
1/3 cup dry white wine
1 cup heavy cream
2 tablespoons chopped fresh dill
1 tablespoon fresh lemon juice


Preheat broiler. Line rack of a broiler pan with foil, then lightly oil foil. Pat salmon dry, then arrange, skin sides down, on broiler pan. Sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper, then broil 4 to 5 inches from heat until almost cooked through, about 6 minutes. Keep warm, loosely covered with foil (fish will cook through from residual heat).

Meanwhile, heat oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking, then sauté shallots, stirring, 1 minute. Add endives and sauté, stirring, until softened, 3 to 4 minutes. Add wine and boil over high heat, stirring, until liquid is reduced to 1 tablespoon, about 1 minute. Add cream and remaining 1/4 teaspoon salt and 1/4 teaspoon pepper and boil, stirring occasionally, until liquid is thickened and reduced by half, 3 to 4 minutes. Stir in dill, lemon juice, and salt to taste. Serve salmon with sauce.


Gourmet
Quick Kitchen
October 2005

Halibut with Tomato, Capers and Olives

1 4-pound halibut fillet
1 T extra-virgin olive oil
Salt and pepper, to taste

Fish
Coat halibut fillet with olive oil and season with salt and pepper. Roast in a 350 F oven fro 20-25 minutes or until internal temperature reaches 135 F.

6 T extra-virgin olive oil
6 medium cloves garlic, minced
2 28-ounce cans premium tomatoes
8 ounces kalamata olives, halved
3 T basil leaf, chopped
3 T T capers, rinsed
3/4 tsp red pepper flakes

Tomatoes
In a 12-inch skillet over medium-low flame, heat the olive oil and add garlic. Cook for 1 minute; do not let the garlic brown. Add tomatoes with any remaining puree, olives, capers and red pepper. Bring sauce to a brisk simmer and cook about 8 minutes, stirring frequently. Spoon sauce over fish and garnish with basil.

From Napa Valley Holiday.