Heavenly Halibut - Serves 8
A rich, cheesy topping goes perfectly with mild flavored halibut.
Ingredients:
1/2 cup grated Parmesan cheese
1/4 cup butter, softened
3 tablespoons mayonnaise
2 tablespoons lemon juice
3 tablespoons chopped green onions
1/4 teaspoon salt
1 dash hot pepper sauce
2 pounds skinless halibut fillets
Directions
1. Preheat the oven broiler. Grease a baking dish.
2. In a bowl, mix the Parmesan cheese, butter, mayonnaise, lemon juice, green onions, salt, and hot pepper sauce.
3. Arrange the halibut fillets in the prepared baking dish.
4. Broil halibut fillets 8 minutes in the prepared oven, or until easily flaked with a fork. Spread with the Parmesan cheese mixture, and continue broiling 2 minutes, or until topping is bubbly and lightly browned.
Nutrition Info: Calories: 242, Total Fat: 14.4g, Cholesterol: 60mg, Sodium: 339mg, Total Carbohydrates: 0.9g, Dietary Fiber: 0.1g, Protein: 26.4g
Salmon Rosemary Burgers -
Serves 8
These savory salmon burgers hold up well on the grill, especially if you use a nice fillet of wild king salmon. Serve on an onion roll with lettuce, tomato, mustard, and horseradish for a great barbeque main dish.
Ingredients:
2 1/2 pounds king salmon fillet, skinned and de-boned
1 cup dry bread crumbs
1/2 cup minced red onion
1 tablespoon Dijon mustard
2 teaspoons prepared horseradish
2 eggs, lightly beaten
1 tablespoon minced fresh rosemary
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
2 tablespoons olive oil
Directions:
1. Prepare the salmon by cutting into strips, cutting the strips crosswise, and chopping the fish until well minced. Be sure to remove any remaining bones.
2. In a large bowl, mix the minced salmon with bread crumbs, red onion, Dijon mustard, horseradish, and eggs. Season with rosemary, salt, and pepper. Chill at least 30 minutes in the refrigerator.
3. Preheat an outdoor grill for medium-high heat.
4. Form the salmon mixture into 8 burger patties. Lightly coat each patty with olive oil.
5. Place salmon patties on the grill, and cook 4 or 5 minutes on each side.
Nutrition Info: Calories: 365, Total Fat: 20.4g, Cholesterol: 147mg, Sodium: 396mg,
Total Carbohydrates: 11.3g, Dietary Fiber: 0.6g, Protein: 32g.
Baked Salmon - Serves 20
A great alternative to a roast for a dinner party. It can be made the day before and served chilled or served warm, accompanied by a rice pilaf and broccoli spears.
Ingredients
6 pounds (2.7kg) salmon, (1 whole fish), cleaned
1 whole lemon, sliced
2 whole green onions
2 whole lemons, sliced, for garnish
Parsley, for garnish
Directions
Heat oven to 350°F (175°C). Place aluminum foil on a large baking sheet. Place fish on foil.
Arrange lemon slices and green onion inside cavity of fish. Wrap foil sheets around fish and seal carefully.
Bake fish for 30 minutes. Remove from oven and carefully turn fish over and bake for another 10 minutes.
Check to see if fish is done by carefully unwrapping foil and inserting a knife in the thickest part. If fish is still raw in the center, return to oven for 10 minutes.
When fish is done, carefully unfold foil, exposing the top side. Peel skin off from the top side and then, holding foil, flip fish over to the other side, on to a sheet of plastic wrap. Remove skin from this side.
Using the plastic wrap, roll fish onto an attractive serving dish and garnish with more lemon slices and parsley
Nutrition Facts
Calories: 160, Total Fat: 5g, 27% Calories from fat, Protein: 27g, Carbohydrate: 1g,
Cholesterol: 71mg, Sodium: 92mg
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Blackened Ahi Tuna - Serves 4
Make sure you buy the freshest possible sashimi grade tuna, and serve it rare or medium rare for the best flavor. Sear the fish in a cast-iron skillet, so that it is cooked on the outside, but still pink on the inside.
Ingredients
4 7-ounce (200g) center cut ahi tuna filets
1/2 ounce (15g) each, salt, garlic powder, paprika, onion powder (sea salt if on a corn-free diet*)
1/4 ounce (15g) each, black pepper, white pepper
1/8 ounce (8g) each, cayenne pepper, thyme, oregano
3 Tbsp (45g) wasabi
3 fluid ounces (90mL) water
1/2 tsp (0.5g) fresh ginger root
1/2 tsp (1g) fresh garlic
1/4 cup (60mL) white wine vinegar
1 dash fresh lime juice
3/4 cup (180mL) salad oil
Directions
- Preheat cast iron skillet. Rub filets with Cajun Blackening Spice. Sear both sides (no butter or oil needed) until rare or medium/rare.
- Paint plate with Wasabi Vinegar. Cut filet into 2 triangular pieces; overlap. Top with pickled ginger rose. Serve with rice of your choice.
- To make Cajun Blackening Spice:
- Combine salt, garlic powder, paprika, onion powder, black, white and cayenne pepper, thyme and oregano. Mix well.
To make Wasabi Vinaigrette: Combine wasabi with water and put in blender. Add grated ginger, garlic, white wine vinegar and lime juice into the blender and drizzle in oil while on high speed. Adjust seasoning with salt and pepper
Nutrition Facts
Calories: 507, Fat: 23g, 41 % fat calories, Cholesterol: 0mg, Carbohydrate: 15g,
Protein: 62g, Fiber: 2g
Scallops in White Wine - Serves 4
Scallops are delicate and easy to overcook. The wine sauce adds
moisture and flavor, and prevents toughness. Serve with rice, pasta or couscous and a green
salad.
Ingredients
1 Tbsp (15mL) olive oil
1/2 cup (90g) shallots, minced
1 pound (455g) bay scallops
3/4 cup (180mL) white wine, dry (or dry vermouth)
1 Tbsp (15mL) lemon juice, freshly squeezed
1/4 tsp (1mL) Tabasco sauce
1/4 tsp (2g) salt
1/8 tsp (1g) black pepper, freshly ground
Directions
Heat oil in a large nonstick skillet over medium-high heat. Add
shallots; sauté 2 minutes until lightly browned. Add scallops; sauté 30 seconds.
Add white wine; cover and cook 2–3 minutes until scallops turn
opaque. Remove scallops from pan with a slotted spoon, reserving wine mixture in pan.
Add lemon juice, hot sauce, salt and pepper to wine mixture, simmer for
2 minutes, until sauce is reduced by about one half.
Return scallops to sauce and cook just until heated through.
Nutrition Facts
Calories: 175, Total Fat: 4g, 26% Calories from fat, Protein: 20g, Carbohydrate: 7g,
Cholesterol: 37mg, Sodium: 322mg
Shrimp Fettucini - Serves 4
Fresh shrimp tastes best, but frozen shrimp also works in this recipe. When using frozen shrimp, always thaw completely before cooking or it will have a mushy texture.
Ingredients
8 ounces (230g) fettucine, uncooked
1 Tbsp (15mL) olive oil, divided
2 cloves garlic, minced
1 pound (455g) medium shrimp, uncooked, peeled and deveined
8 mushrooms, sliced
2 tomatoes, diced
1 cup (200g) frozen peas, thawed
1 tsp (2g) basil, dried or 1 Tbsp (2g) fresh chopped
1/2 cup (60g) freshly grated Parmesan cheese
Directions
- Cook fettucine in a large pot of boiling water until done.
- While pasta is cooking, heat 1/2 Tbsp (8mL) oil in a large nonstick skillet and add garlic and shrimp. Cook shrimp, stirring constantly, just until they turn pink. Transfer shrimp to a bowl.
- Heat 1/2 Tbsp (8mL) oil in skillet and add mushrooms, sautéing for 1 minute.
Add tomatoes, peas and basil; cook for 1 minute. Stir in cooked shrimp and heat.
- Portion fettuccine onto plates and top with shrimp mixture. Sprinkle with Parmesan cheese and serve.
Nutrition Facts
Calories: 459,
Total Fat: 10g, 19% Calories from fat, Protein: 38g, Carbohydrate: 54g,
Cholesterol: 180mg,
Sodium: 406mg
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