Category Archives: White fish

Edamame-crusted Halibut Grilled on a Plank

I love visiting family and friends – especially those who like to cook with us! I borrowed an idea from my husband’s aunt Gwyn when we visited them this fall, and it turned out great!

She had basically compiled a few recipes and ended up with a fava bean-crusted halibut. But, since fava beans are a rare find, she suggested trying edamame if I wanted to try to make this at home. So, as it turned out, when we returned from our trip, our local seafood store, Groomer’s, was having a sale on wild Alaskan halibut – so of course, we had to try this! It was great, and we will try it on other fish, too! Enjoy!

Edamame-crusted Halibut Grilled on a Plank

A Karen original recipe, inspired by Gwyn
Serves 4

Ingredients:
Halibut filets – skin on, 1.5 lbs total (6oz per serving)
Juice of 1/2 lemon
1/2 Tbsp olive oil
salt
pepper

6Tbsp breadcrumbs (I used 1 slice alpine valley bread – 60 cal per slice)
2 Tbsp shelled edamame
1 Tbsp coarsely chopped walnuts
Spray olive oil (I used my misto)
Zest of 1/2 lemon
1 tsp Fox Point seasoning (Penzey’s)

Directions:
Soak wood plank (alder is best, but cedar will be ok) for about 1 hour.

Combine lemon juice, olive oil, and a dash of salt & pepper. Pour over halibut. Set aside.

Meanwhile, toast bread, let cool. Set aside.

Toast edamame and walnuts in a small skillet sprayed with olive oil over medium heat. When the edamame gets brown and the nuts are fragrant (about 5 minutes), remove from heat and set aside to cool.

Pulse toasted bread in a food processor until it becomes breadcrumbs. Add in edamame & walnuts, lemon zest, and fox point seasonining. Pulse until combined.

Preheat grill to medium. Once preheated, place soaked plank and marinated halibut on the grill. Cook for about 8-10 minutes. Then remove from grill and top with the edamame/breadcrumb mixture. Return to grill and grill another 8-10 minutes, or until fish is firm.

Nutritional info:
Calories: 200.9
Total Fat: 4.7 g
Saturated Fat: 0.4 g
Polyunsaturated Fat: 1.0 g
Monounsaturated Fat: 1.4 g
Cholesterol: 60.0 mg
Sodium: 284.2 mg
Potassium: 9.5 mg
Total Carbohydrate: 4.5 g
Dietary Fiber: 0.6 g
Sugars: 0.8 g
Protein: 35.9 g

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Fish Avgolemono

I first tried this recipe with tilapia several years ago, and I was surprised by how much I liked it! So, a few days ago, we tried it again. I didn’t have any tilapia, but I did have some redfish from my most recent trip to Groomer Seafood.

Usually with redfish, I just do a blackened redfish, since there aren’t many recipes available. But, I was thinking that it’s simply a white, mild fish, so it really should work in any basic recipe (like the mountains of recipes I have for tilapia). So, we thought we’d give it a try. The result? I think we like it even better with the redfish than with tilapia! And I think it would work with any white, mild fish – so use whatever is freshest in your area. Enjoy!

Redfish avlegomono

Fish Avgolemono
Recipe adapted from AIMHIGH&SMILE
4 servings

Ingredients:
4 mild white fish fillets (4 oz each) – tilapia, redfish, etc.
2 teaspoons canola oil
salt and pepper to taste
1 egg
1/4 cup low sodium chicken stock (warm) (can sub vegetable stock)
1/4 tsp lemon zest
1/2 lemon (juice) (about 1.5 Tbsp)
2 Tbsp dill (chopped)

Directions:
1. First, make the sauce. Heat the egg in a double boiler (I use a glass Pyrex bowl over a small saucepan with water in it) while whisking until it is frothy. Add lemon zest. Slowly pour in the lemon juice while whisking. Slowly pour in the chicken stock while whisking. Continue whisking until the sauce thickens enough for your tastes (about 5-7 minutes). Add dill to sauce. Set aside.
Avgolemono sauce

2. Heat the oil in a pan. Season the fish with salt and pepper to taste. Fry the fish until cooked and golden brown, about 2-3 minutes per side.

3. Serve the tilapia with avgolemono sauce.

**Note** The sauce reheats well. If you only want to make a couple of servings at a time, refrigerate half the sauce for up to 3 days, then reheat with the other servings.

Nutritional info (tilapia):
Calories: 140.5
Total Fat: 6.0 g
Cholesterol: 86.5 mg
Sodium: 135.9 mg
Total Carbs: 0.7 g
Dietary Fiber: 0.0 g
Protein: 21.7 g

Nutritional info (redfish):
Calories: 161.8
Total Fat: 7.6 g
Cholesterol: 127.7 mg
Sodium: 154.5 mg
Total Carbs: 0.7 g
Dietary Fiber: 0.0 g
Protein: 22.8 g

Blackened Redfish

We recently visited a local fish market – Groomer’s – and we were a bit out-of-control, buying much more seafood than we needed!
Groomer's seafood

Our purchases that day included black drum (a Gulf fish), redfish (another Gulf fish), Gulf shrimp, and frozen Louisiana crawfish tails. We ended up freezing some of it (ok, most of it!), but everything has been fantastic so far!

The other night, we decided to finally make something with the redfish (the reddish looking fish in the Groomer’s picture). I looked high and low for some sort of recipe, but everything pointed me towards blackened redfish. As it turned out, I had a bottle of Paul Prudhomme’s Blackened Redfish Magic seasoning in the pantry (unopened), so I gave it a try! Since I wanted to make it a bit healthier, I cut out the butter entirely, but otherwise made it as directed – using our grill for the cast-iron pan. The result? It was fabulous!! And we will definitely be making this again (and we’ll also be going back to Groomer’s to buy more redfish, too!).

Blackened Redfish
Adapted from Paul Prudhomme’s Blackened Redfish Magic
Servings vary

Ingredients:
fresh redfish, about 6 oz per serving
canola oil spray (I use my misto)
Blackened Redfish Magic seasoning

Blackened redfish - ingredients

Directions:
Heat a large cast-iron skillet over very high heat until it is extremely hot (about 600°F). Cook outdoors to avoid major smoke issues. We used our cast-iron griddle pan heated on the grill.

Blackened redfish - cooking surface

Spray canola oil on the flesh side of the filets. Sprinkle with ¾ teaspoon of the Magic Seasoning Blend and place the filet in the heated skillet seasoned side down.

Blackened redfish - cooking part one

Cook about 5 minutes on the flesh side to allow blackening to occur. Turn to the skin side and allow the fish to cook all the way through.

blackened redfish - cooking part 2

Serve each filet while piping hot.

Zucchini-wrapped Fish Filets

This is really one of my favorite fish recipes – it’s so easy, so versatile, and so quick to prepare! It’s also perfect for this time of year, when zucchini is readily available and the basil in the garden is growing like crazy! And I’m always reminded each time we make this how moist the fish turns out – yum! We made this on Friday with tilapia, but it also works well with any type of skinless fish fish filet.

Zucchini-wrapped fish filets - done

Zucchini-wrapped Fish Filets
Adapted from Gourmet magazine, August 2007
Serves 4

Ingredients:
2 (6- to 7-inch-long) zucchini, trimmed
4 teaspoons extra-virgin olive oil
16 fresh basil leaves
4 (6-ounce) pieces halibut, tilapia, or wild salmon fillet, skinned
1 tablespoon fresh lemon juice
Zucchini-wrapped fish filets- ingredients

Instructions:
1. Shave zucchini lengthwise into very thin ribbons with peeler or mandoline.

2. For each piece of fish, arrange about 5 slices of zucchini on a work surface, side by side, overlapping each slice by half. Lightly season with salt and pepper. Lay 2 basil leaves across center of each group of zucchini slices.
Zucchini-wrapped fish filets - prep

3. Pat fish dry, then sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper (total) and arrange crosswise on zucchini, covering basil leaves. Top each piece of fish with 2 basil leaves, then wrap zucchini around fish, overlapping ends.

4. Put 4 teaspoons oil in a 12-inch nonstick skillet and swirl to coat bottom, then arrange fish, seam sides down, in oil.
Zucchini-wrapped fish filets - in pan

5. Cover skillet and cook fish over medium heat, without turning, until barely cooked through, 6 to 9 minutes, depending on thickness of fillets (fish will continue to cook from residual heat).

6. Transfer fish to plates, then stir lemon juice into oil & juices in skillet and season sauce with salt and pepper. Drizzle sauce over fish.

Nutritional info (note – calculated with tilapia – will differ with other fish):
Calories: 201.9
Total Fat: 8.3 g
Saturated Fat: 2.1 g
Polyunsaturated Fat: 0.4 g
Monounsaturated Fat: 3.3 g
Cholesterol: 60.0 mg
Sodium: 115.4 mg
Potassium: 183.9 mg
Total Carbohydrate: 3.0 g
Dietary Fiber: 1.0 g
Sugars:1.1 g
Protein: 30.5 g

Sole en Papillote with Tomatoes and Olives

It’s been a few days, so I have several days of cooking to update! First, on Friday night, we had a fantastic light meal of sole cooked “en papillote,” otherwise known as fish cooked in parchment. I first made this recipe several months ago, and I realized that I had all of the ingredients on-hand again, so it was time to make it again! As usual, this was fabulous – tasty, easy, and quick clean-up, too!

Sole en Pappilote with tomatoes and olives
Here’s what we did:

Sole en Papillote with Tomatoes and Olives
Adapted from Self magazine, June 2012
Serves 4

Ingredients:
16 oz sole fillets
1 tablespoon olive oil
2 cloves garlic, thinly sliced
1/8 teaspoon red pepper flakes
1 cup grape tomatoes, halved
2 tablespoons capers, drained
8 large, pitted kalamata olives, quartered
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
8 teaspoons dry white wine
2 tsp fresh thyme, chopped
8 fresh thyme sprigs

Directions:
Heat oven to 450°F. Fold four 15-inch-square pieces of parchment in half. Starting at fold of each piece, draw half a large heart shape. Cut along lines; open.    

 Sole en papillote - parchment

Place 1 fish fillet next to crease on each piece of parchment. In a small skillet, warm 1 tbsp oil over medium heat. Sauté sliced garlic and pepper flakes until garlic turns golden, 1 minute.

Sole en papillote sauce

Sole en papilotte ingredients

Remove skillet from heat; stir in tomatoes, capers and olives. Sprinkle fish with salt and pepper. Divide tomato mixture among fish.

Top each fillet with 1/2 tsp chopped thyme, 2 teaspoons wine, and 2 thyme sprigs.

Sole en papillote - ready to cook

Fold other half of parchment over fish. Starting at top of each parchment half-heart, make small, tight, overlapping folds along outside edge to seal packet; twist tail ends tightly to seal completely.

Place packets on a large rimmed baking sheet; roast 8 minutes.  Transfer packets to plates. Slit tops with a knife; gently open.

Sole en papillote -  after baking

Nutritional info:
Calories: 165.6
Total Fat: 6.1 g
Cholesterol: 54.4 mg
Sodium: 512.5 mg
Total Carbs: 3.8 g
Dietary Fiber: 1.2 g
Protein: 22.1 g

Crispy Dijon-Glazed Tilapia Filets

Mmmm… tilapia. One of the first fish types I actually liked! I’ve been making this recipe for years – ever since I saw it in the Times-Picayune newspaper in New Orleans, when I lived there many years ago. We just made it again tonight, and it’s still fantastic!

Also, since we moved to San Antonio and started checking out the farmer’s markets, we found a great source for locally-raised tilapia: http://pearlfarmersmarket.com/index.php?q=gallery&g2_itemId=53. Their tilapia is the best I’ve ever tasted! I try to stock up anytime I’m at the market, since it’s so tasty!

Tilapia with panko - cooked

Here is what we did:

Crispy Dijon-Glazed fillets
Adapted from a recipe printed in the New Orleans Times Picayune – Desperation Dinners
Serves 4

Ingredients:
2 Tbsp reduced-fat mayo
2 Tbsp dijon mustard
4 tsp canola oil
3/4 cup panko breadcrumbs
1/4 tsp salt
1/4 tsp black pepper
1 tsp dried parsley
pinch of cayenne pepper
4 tilapia filets, 6oz each (or other similar white fish)
4 lemon slices, optional

Directions:
In a small bowl, mix together the mayonnaise and mustard. Set aside. Begin heating the oil in a deep 12-inch non-stick skillet over medium heat.

Place panko, salt, pepper, parsley, and cayenne on a large plate or in a breading tray, and stir to mix well. Spread a thin coating of the mayo/mustard mixture over both sides of each fillet, using about 1 Tbsp total for each fillet. Place the fillets on the plate one at a time, pressing the fillets into the crumb mixture and turning over to coat the fish well on both sides. Discard any leftover crumbs.

Place the coated fillets in the hot oil. Cook until the fish is lightly browned on the first side, about 3-4 minutes. Turn and cook until the fish is light brown on the second side and opaque throughout, about 3-4 minutes more.

Place the fillets on serving plates, and garnish each with a lemon slice, if desired. Serve immediately.

Calories: 265.0
Total Fat: 9.3 g
Cholesterol: 84.5 mg
Sodium: 507.4 mg
Total Carbs: 8.5 g
Dietary Fiber: 0.5 g
Protein: 35.1 g

**Notes**
Here are some photos of the breading process – enjoy! 🙂
Tilapia with mustard Panko Tilapia in panko Tilapia with panko & mustard Tilapia with panko