Simple Fish Recipes

Healthy Recipes - Spicy Fish Tacos With Organic Garnish
By Matty Byloos

If you’ve grown up or spent any kind of time on the west coast of California, and you have a taste for Mexican food, then you know all about fish tacos.

Here is a delicious, nutritiously smart alternative that uses organic vegetables for a garnish to the classic, fresh white fish tacos. The fish is cooked in a light, healthy way, we swap out regular cheese with soy cheese and lastly use all organic vegetables like cabbage, avocados and cilantro to achieve the perfect taco creation. As much a work of art as a great, quick and healthy meal.

For a recipe yield of about 2 complete servings of Spicy Fish Tacos with organic garnish (two tacos each), follow these instructions.

Ingredients for Fish Tacos With Organic Garnish

2 pieces white flaky fish, such as Mahi Mahi or Tilapia

4 -8 corn tortillas

3-4 tablespoons chili bean sauce (Toban Djan)

2 green onions chopped

1/3 cup chopped fresh cilantro leaves

Directions for Fish Tacos With Organic Garnish

Preheat grill to medium-high heat. Oil the pan. Place fish in the pan and dress with chili bean sauce and fresh lime juice. Grill the fish for 4 minutes on the first side and then flip for about 2 minutes and remove. Time may vary based on the type of fish that you use.

Place the tortillas in the oven and heat on warm throughout the cooking process. Divide the fish equally among the tortillas and garnish with any or all of the following.

Garnish for Spicy Fish Tacos

Shredded organic red cabbage

Hot sauce

Shredded soy cheese (mozzarella flavored)

Thinly sliced organic red onion

Chopped organic green onion

Chopped organic cilantro leaves

Salsa

Fresh lime juice (from organic limes)

Top it off with sides of your favorite rice and organic black beans.

Matty Byloos writes and manages the Green Blog known as: Green Eggs and Planet. Brooklin Rogers is a fine cook and a regular Contributor to the blog.

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Chipotle Tilapia Taco’s, With A Cilantro, Mango Chutney - A Must Try On This Recipe, Great Dish
By Shelley Pogue

Chipotle Tilapia fish taco’s with a cilantro, and mango chutney, with a chipotle aioli. Served with black beans and rice.

Ingredients list:

• 1 lbs of Fresh Tilapia, you can use frozen, if you can’t find fresh.
• 1-2 bunches of fresh Cilantro3
• 1-2 fresh ripe Mangoes
• 1/2- 1 fresh Jalapeno
• 1/2 lime for juice
• 1 clove of minced garlic paste
• 1 small Red Onion or a sweet White Onion, the red just gives it a better eye appeal
• 1 can of Chipotle Peppers in Adobo sauce, check you Hispanic food section at you local grocery store.
• 3-4 Tbsp of dried Chipotle chili for a dry rub
• 1-2 T of Salt and Cracked Pepper for dry rub
• 1/2-1 tsp of garlic powder for dry rub
• 1/4-1/2 Cup of Canola oil
• 1/4 Cup of Mayo
• 2 Cans of Black Beans, with added fresh garlic about 1-2 cloves ,with salt to taste, and then cooked together for about 10-15 minutes
• 3-4 Cups of prepared Aborio rice, I like to add Fresh Corn, and Red Bells with some fresh Cilantro and salt.
• 1 Package of Whole Wheat tortillas, or Flour if you prefer
• 1 package of Coleslaw mix, it has shredded red cabbage, green cabbage and carrots

Ready the Tilapia for the Dry Rub: First you will make sure the fish is fresh and that it is clear of all bones. You will then make sure the fish is dry of all moisture. Then add the fish to the oil, and remove to a sheet pan. You will take all of the dried spices, and salt and pepper, and mix. You will then get a pan, add your Tilapia and apply a generous coating of the dry rub to your Tilapia. Set the fish aside and let it hang out while you prepare your chutney. You can refrigerate if you think it will take you very long to prepare you chutney, and Chipotle aioli.

Your Mango Chutney: You will remove the skin from your Mango, cut it and remove the pith. You will fine chop the red onion, and mince the garlic. You will also very finely chop the Jalapeno. You can add as much or little of the Jalapeno for desired taste. You will be adding a Chipotle Aioli as the sauce for the taco. It will have some heat to it, so if you want to omit the Jalapeno altogether the taco’s will be fine without it.

Chipotle Aioli: If your can of Chipoltle in the Adobo sauce, is a puree you will be a step ahead. If your Chipotle peppers are whole in the can, and in the sauce you will need to puree at this time. No big deal takes 2-3 minutes. After you have the puree you can add half of it to the mayo, and garlic powder, or all of the Chipotle puree at this time. You can add as much or little it just depends on the amount of heat you prefer to you taco’s. You just need to make sure you are tasting as you are adding your puree to the mayo to get the desired heat for your palate. A little of this puree goes a long way, and it has a really great flavor. Mix well, and add minced garlic paste and refrigerate.

Preparing the Tilapia: In a med saute pan you will heat over medium to low high heat, add some canola oil. Add the dry rub coated Tilapia and saute quickly, and turn. Do not over cook, it will only take about 2-3 minutes on each side. Take the Tilapia out of the saute pan and let it rest for about 2-3 minutes and start to prepare you plates for food service.

Plating your Tilapia Taco’s: Add your serving of rice and beans to the plate. Add 2 tortillas, and add your Chipotle Aioli on the open faces. You can add a little, or a generous portion, it is your preference. You will then add some of the coleslaw mixture on each of the tortillas. Then add the Tilapia, and then the Mango chutney. If you like you can also add some of the black beans as well. You can also add extra cilantro for garnish. I hope that you enjoy these Tilapia taco’s they have always been a real hit. Enjoy!

Chef Shelley Pogue, a Cum Laude, Le Cordon Blue graduate and Executive Research and Development Chef, for Vertical Sales and Marketing, San Ramon, CA.

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Brandade Of Cod - A Traditional Recipe Of Wonderful Provence
By Jean-Louis Vosgien

This dish is a must in Provence! Try it, it’s easy to do!

This dish can be served as a main course: or as an appetizer, in which case you should reduce the quantities by half. As an appetizer serve with a green salad and toasted slices of plain or whole grain bread.
The dish can be prepared without marinating in salt.The quantities of cream and olive oil given are approximate; the amount will depend on the way you do the preparation and your taste, the brandade can be made more or less thick.
If you wish to reduce the fat content of this dish: milk may be used in place of the cream, or a mixture of half cream and half milk. Use of olive oil is good in many diets
Brandade is also commonly prepared with boiled potatoes, added to the mixture: add about 1/3 of potato to 2/3 of fish. Serves 4

Preparation time: 15minutes
2 hours marinating time
Cooking time: 6 minutes

Ingredients

1 lb cod fillets
4 oz coarse sea salt
1 bay leaf
1 sprig of thyme

1 to 2 oz cream
Fresh parsley (optional)
4 to 6 tbsp olive oil

Preparation

1- Put half of the salt on a tray. Lay the cod fillets on the salt and cover with the remaining salt. Place in a refrigerator for 2 to 3 hours.
2- When done, rinse the fish in fresh cold water.
3- Put some cold water in a pot along with the thyme and bay leaf and then immerse the fish in it. Bring to the boil and simmer for about 5 minutes.

4- Remove the fish from the water (leaving the bay leaf and sprig of thyme behind) and place the fish in a clean, empty pot. Discard the water, bay leaf and thyme.
5- Flake the cod with a fork. Place on a low to very low heat. Add the cream, a little at a time, alternatively add the olive oil a little at a time and keep stirring. The mixture should become slightly thickened and creamy (it should be creamy enough to be spread on toast) and all the ingredients well mixed together.
6- Flavour with pepper. Salt should not be necessary due to the marinade; check the taste and add salt if needed.
7- Serve warm or lukewarm on toasted bread.

Here you can see different pictures of the recipe

Jean-Louis Vosgien is a culinary consulting chef. He was the first chef in France to introduce in the 1980’s fusion food, which at the time was unknown, and is considered an expert in that field by press people. He created two cookery schools, one in Saint-Tropez and the second in Lorgues, near Saint-Tropez He created a cake, famous in France, “Le Canelou de Provence”, sold today in the three major supermarket chains in France.

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Baked Stuffed Trout With Sour Cream Cabbage
By Michael Russell
Baked Stuffed Trout

• ¼ cup of lemon juice
• ½ cup of butter or margarine, melted
• 8 to 10 pounds of lake trout, cleaned
• Canola or Olive oil
• Salt and pepper
• Garden Vegetable Stuffing (below)

Garden Vegetable Stuffing

¼ cup butter or margarine
1 large onion, chopped (about 1 cup)
1 cup coarsely shredded carrots
2 cups dry bread crumbs
2 teaspoons salt
½ cup snipped parsley
¼ teaspoon dried marjoram leaves
1 tablespoon plus 1½ teaspoons lemon juice
¼ teaspoon pepper
3 ounces mushrooms, chopped
1 egg
1 clove garlic, finely chopped

Stir and cook onion in butter or margarine until tender. Gently stir in remaining ingredients.

Rub fish cavity with pepper and salt. Stuff with Garden Vegetable Stuffing. Close opening with skewers and lace with string. Spoon and remaining stuffing into baking dish. Cover and refrigerate. Heat in oven the last 20 minutes of the fish cooking time before serving.

Brush fish with oil and place in shallow roasting pan. Mix lemon juice and butter or margarine. Bake fish 350 degrees uncovered in oven. Brush the fish occasionally with butter or margarine mixture until fish flakes very easily with fork, about 1½ hours.

Sour Cream Cabbage

½ cup dairy sour cream
1 medium head of green cabbage (Chinese cabbage if available), shredded (about 8 cups)
1 tablespoon canola or olive oil
1 teaspoon all-purpose flour
½ teaspoon salt
1 tablespoon butter or margarine
½ teaspoon ground turmeric
½ teaspoon salt
1/8 teaspoon ground pepper
½ teaspoon ground ginger

How to Cook Fresh Cabbage:

Look for heavy, firm heads of good green color. Remove outside leaves. Wash cabbage. Cut into wedges and shred cabbage with a knife. Give the shredded cabbage a quick rinse. Discard the core.

To Boil:

Heat 1 inch (½ inch for shredded cabbage) salted water (½ teaspoon salt to 1 cup water) to boiling. Add cabbage ( and 2 tablespoons of vinegar or lemon juice if using red cabbage). Heat and cover to boiling. Then reduce heat. Boil shredded cabbage for about 5 to 8 minutes until tender and crisp. Then drain.

To Steam:

Place steamer basket in ½ inch water (water should not touch bottom of basket). Place cabbage in basket. Cover tightly and heat to boiling. Then reduce heat. Steam until tender and crisp, about 5 to 7 minutes for shredded cabbage.

After the cabbage has been cooked, mix flour and sour cream. Heat the remaining ingredients in a 12-inch skillet over medium-high heat until butter or margarine is melted. Add the cabbage and stir and cook until tender but crisp, about 2 to 3 minutes. Stir in sour cream mixture.

To Microwave This Dish:

Place ¼ teaspoon salt, 2 tablespoons water and the cabbage in a 3-quart casserole dish that can be microwave. Cover tightly and microwave on high (100%) 3 minutes. Then stir. Cover tightly and microwave until tender but crisp, about 3 to 5 minutes longer. Then drain. Mix sour cream and flour. Omit the oil. Stir remaining ingredients and sour cream mixture into the cabbage.

Michael Russell
Your Independent guide to Recipes

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Pan Seared And Baked Hawaiian Wahoo-Ono
By William Mccabe

Ono, commonly known as wahoo, is a close relative of the king mackerel. Unlike true mackerel, ono rarely school, but groups may be found around fish aggregation buoys. Surface catches indicate that ono associate with banks, pinnacles and flotsam. However, longline catches suggest that this species is also widely distributed in the open ocean. Ono may grow to more than 100 pounds in round weight, but the usual size of the fish caught in Hawaii is 8 to 30 pounds in round weight.

Ono flesh is whiter, flakier, and has a more delicate texture than the meat of other fast-swimming, pelagic species. Although ono may make oceanic migrations as far as those of tuna and marlin, it contains less of the strong-tasting “blood meat” muscle that the latter species use for long-distance swimming.

This recipe can be done inside or on your grill. If grilled, expect the cooking time to be 4 to 5 minutes per side. Ono provides a great canvass for all kinds of side dishes from fried rice to Asian vegetable sautee.

Ingredients:

Hawaiian Wahoo (Ono) 4/6oz or 8/9oz Fillets

2 Tbsp Smoked Paprika Rub

Olive Oil

Sea Salt

Black Pepper

Lemon wedges for garnish

Instructions:Spray pan with nonstick spray or brush with olive oil to prevent sticking.

Preheat on med-high for about five minutes.

Pre-Heat Oven to 350 F

Sprinkle the Salt, Pepper & Smoked Paprika Rub on the meat side of the Ono.

Place fillets on grill skin side down and cook, turning once or twice 3-4 Minutes per side.

Move Pan to Oven for 4 to 5 Minutes to finish.

Fish is done when the Ono flakes easily.

Squeeze on fresh lemon and serve hot.

Plating:

Place each Ono Fillet on a Plate with your Side Dish.

Wild Ocean Seafoods continues a 112 year tradition of providing the finest in Wild Fresh Frozen Seafood to discriminating seafood lovers and fine dining restaurants. We offer direct from the processor to your door service at the most competitive prices available! Wild Ocean Seafoods

Wild Ocean Seafoods Hawaiian Wahoo (Ono)

Tom Douglas Smoked Paprika Rub

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Steamed Tilapia in Teriyaki
By Paul Rinehart

• 4 fillets of tilapia. If frozen make sure they are entirely thawed.
• 1 tablespoon of fresh ginger
• 2 tablespoons of Soysauce
• 1 teaspoon of lemon juice
• 1 teaspoon of lime juice
• 1 tablespoon of Mirin*
• Sesame oil
• Sesame Seeds
• 1/2 cup of pineapple chunks
• Pepper

Preheat your oven to 375F.

I find that this recipe works best if you have a few oven proof ramikans, I used three for this recipe. These small dishes will help keep a nice round shape when unmolding. Brush these ramikans with a bit of seasame oil and set aside while we make our teriyaki.

Chop the ginger and place into a small bowl. Now add the soysauce, lemon juice, lime juice, and the mirin. You may want to let this sit for a little while to allow the flavors to mix a little bit.

Cut the fillets into smaller strips, it helps working with slighly thinner pieces. Dab the pieces in sesame seeds and start forming them around the inside of the ramikan. Do this until the container is full. Spoon some of the teriyaki on top of it, apply a bit of fresh ground pepper and place into a water bath.

Let this cook in the over for about 30 minutes. Let it stand for a few minutes before unmolding. To unmold, place a plate on top of the ramikan and flip over, be careful not to splash teriyaki all over yourself. Garnish this with pineapple chunks. Serve with rice and string beans.

*Mirin is a sweet, low alcohol rice wine used extensively by Japanese cooks.

Paul Rinehart is a personal chef and the founder of Online Cooking

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Recipe for African Grilled Tilapia
By Lee Griffith

History records the fish known as “tilapia” as far back as ancient Egypt. Tilapia is believed to be the fish that Jesus used to feed the five-thousand on the Sea of Galilee, and it is doubtless the fish that is the subject of other Bible references; in fact, one of its common names is “St. Peter’s Fish.”

Native to Africa, tilapia is fairly new to the American market. Through fish farming, it has become an excellent tasting fish. It is mild and delicate, with a wonderful texture. Tilapia is ideal for both baking or grilling. The fish is very healthful, being high in omega 3 fatty acids. In the kitchens and on the streets of countries in Africa, tilapia is commonly seen grilling over a charcoal fire. This recipe is inspired by several authentic African tilapia recipes.

Ingredients:

• 4 fresh or thawed tilapia fillets
• 1/2 cup extra virgin olive oil
• 1/3 cup white wine
• Juice of one fresh lemon
• 2 tbsp. butter
• 1 clove garlic, finely chopped
• 1/2 cup onion, finely chopped
• 1/2 cup green bell pepper, finely chopped
• 1/2 cup orange bell pepper finely chopped
• 1/2 tsp. McCormick® crushed red pepper

Instructions:

Mix the olive oil, wine and lemon juice in a baking dish and marinate the tilapia in the mixture for an hour or more. In a small pan, melt the butter and sauté the peppers, onions and garlic—don’t over cook. Put the fish on a grill. (A charcoal grill is best!) It is best to use a grill basket so you can easily flip the fish. Don’t forget to coat the grill or basket with some oil or spray oil, such as PAM®. Carefully brush on some of the marinade on the fish while on the grill, and sprinkle with half of the crushed pepper. Flip fish and repeat. Add the sautéed veggies to the top of fish and serve. Grilled tilapia tastes great with a side of long grain and wild rice!

Copyright © 2007 Lee Griffith. All rights reserved.

ABOUT THE AUTHOR: Lee Griffith, a.k.a. “Griff” is the author of several blogs. Griff describes himself as a “former kitchen klutz” who now has a passion for cooking and developing great recipes. Griff would like to send you a FREE E-BOOK with 32 great chili recipes, along with a free recipe every week via email. To receive, simply click on http://optin2.griffsrecipes.com

Check out “Griff’s Recipe Report” at http://GriffsRecipeReport.com

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