Rebel Yelling for New Fish Flavors
“There’s a change in pace, of fantasy and taste…” It has been twenty-eight years since Billy Idol gave us Rebel Yell, and with it, Flesh for Fantasy. I’d like to believe, cool as Billy is, that he would be on-board with a slight revision of lyrics in support of lean fish protein: “Sing it! Fish, fish for fantasy. We want, fish. Fish for fantasy!”
Regardless, for those of you looking to up your intake of lean protein, spice up things in the kitchen, or try out something new, here are ten white fish recipes to die for. Stay tuned for “Fish for Fantasy 2″ and “Seriously Sexy Salmon.”
Eat up!
Commander K
Almond Crusted Fish Cakes
Originally From Gavin Murphy, The Healthy Irishman
www.gavinmurphy.com
Serves 4
1/2 lb wild caught Pacific cod*
1/2 lb wild Pacific Salmon*
1/2 cup red onion – fine dice
2 tbsp chives
2 tbsp capers – chopped
2 tbsp Dijon mustard
1 lemon – zested
6 tbsp olive oil (2 – saute onion, 4- saute cakes)
1/4 tsp salt
1/2 tsp pepper
Coating:
2 cups almond meal*
2 organic eggs – beaten
pinch S&P
TIP: you can make your own but pulsing raw almonds in a food processor
DIRECTIONS:
Preheat non stick skillet on medium heat for 1 minute. Add olive oil and saute onions for 3-4 minutes until soft. Once cooked, set aside and let cool. Cut the fish into large bite sized chucks and place in a food processor. Using the pulse button, blitz the fish for 30 seconds on and off. You don’t want to puree the fish just a coarse chop. Add to a large mixing bowl along with the onions, chives, capers, mustard, lemon zest and seasoning. Using clean hands mix thoroughly. Preheat skillet and cook a small bite size portion of the cake checking for additional seasoning. If satisfied with seasoning roll the cakes into tennis ball sized portions or slightly smaller.
To Crumb Fishcakes:
Set up the eggs and almond meal in two separate containers. Add a pinch of S&P to the almond meal to season. Dip the fishcakes into the egg coating the entire cake. Hold over the mixture to let the excess egg drain off then roll in the almond meal to fully coat. Flatten them out into 1/2? thick cakes. Set aside on a baking sheet until ready to cook. All of this can be done ahead of time.
To cook: Preheat same skillet as above. Add 4 tbsp olive oil and sear each cake for 1-2 minutes each side until golden. Remove to a foiled oven tray.
Preheat oven to 400°F.
Pop cakes in oven for 6-7 minutes until internal temperature 150°F.
Oatmeal Crusted Sole with Homemade Tartar Sauce
Originally From Gavin Murphy, The Healthy Irishman
www.gavinmurphy.com
RECIPE:
Serves 4
4 x 4-5 oz Pacific Sole (an eco-OK fish)
2 organic egg whites, beaten (for breadcrumbing fish)
1 cup old fashioned porridge (oatmeal)
1 tsp smoked paprika
1/2 tsp lemon pepper
Tartar Sauce:
2 egg yolks
1 tsp Dijon mustard
1 cup canola oil
1/2 lemon – zested
1 tsp capers – chopped
1 tbsp parsley – chopped
3 gherkins (cornichons) – chopped
1/4 tsp black pepper
pinch salt
DIRECTIONS:
Preheat skillet on medium heat for 30 seconds. Add oatmeal and brown oats, tossing occasionally until golden, 7-8 minutes approx. Do not burn. Once golden brown, place in food processor along with paprika and pepper. Pulse to breadcrumb consistency but not too fine.
Now we’re ready to coat the fish. To do this simply dip the sole in the egg whites and let drain over the egg bowl to catch any excess drippings and then coat gently in the oatmeal crust on all sides. Once coated lay on a foiled or parchment paper lined tray until ready to cook.
To Make Tartar:
Tartar sauce is a mayo-based sauce. Homemade mayo is one of the easiest condiments to make and is way healthier and tastier than store bought. When making homemade mayo you’ll notice it’s colour right off the bat–it’s not white, it’s yellow. Who knew egg yolks were yellow, crazy that!
Place the egg yolks in the food processor along with the mustard & zest. With the machine running slowly add the oil to emulsify. If the mayo looks too thick add a drizzle of cold water to smooth it out. Once all the oil has been incorporated fold in the capers, gherkins, parsley & salt and pulse for 20 seconds. Done. Pop in the fridge until ready to eat.
Cashew Crusted Sole
Originally From Gavin Murphy, The Healthy Irishman
www.gavinmurphy.com
RECIPE:
Serves 4
4 x 6 oz Sole fillets
2 oz raw cashews
1/2 cup low-fat Parmesan cheese, grated
1 cup Ener-G bread crumbs (gluten free)
1/4 tsp salt
1/8 tsp pepper
1/2 tsp smoked paprika
1/2 tsp chili powder
2 organic egg whites + 1 whole organic egg
2 tbsp grapeseed or olive oil
DIRECTIONS:
Preheat oven to 425°F.
Put cashews, Parmesan, bread crumbs, S&P & spices in food processor and pulse for 20 seconds or so to combine. Put in a shallow mixing bowl or casserole dish.
In another bowl, whisk egg whites for 30 seconds.
Line an oven tray or baking sheet with parchment paper and make an assembly line with the egg whites first, then bread crumb mixture followed by the tray.
TIP: Use your left hand for dipping into the eggs and your right hand for the dry mix. This will make it much easier, especially if you’re making a few more of these.
Take a fillet of fish and dip it into the egg wash, making sure to coat both sides. Hold over the bowl to let excess drip into the bowl. Alternatively you could add all the fillets to the egg wash and give ‘em a good swish around to coat well. Once coated, you’d want to individually hold them over the bowl to drain the excess as stated above. In either case, you’ll then immediately dip the fish in the “breading” mixture pressing it down, so that the mixture sticks. Flip over and do the same to the other side. Place fillet on baking sheet and continue the process, coating each of the other three fillets and placing them in a single layer on the baking sheet.
You can either bake them, as Sheila did, or pan fry them as I did.
Preheat a large nonstick saute pan on med-high then add in 2 tbsp of oil. Once the oil is hot, carefully lay your fish in the pan.
TIP: When you’re laying anything in a hot pan lay it away from you, so the start of the fillet is placed in the direction of your body and the end of the fillet is laid toward the stove. This way the oil splashes away from you, not on you.
Cook for 3 mins or until crust is golden brown. If the fish begins to brown too much, simply reduce the heat. Gently flip over and cook for an additional 2 minutes. Fish should be firm to the touch and nice n’ crispy
Coconut Crusted Sole
Originally from Cosmopolitianprimalgirl.com
Serves 2
Sole:
2 Sole Filets
3 Tbsp of coconut flour
¼ Cup of shredded coconut
1 egg
1 Tbsp coconut oil
Garlic, Tumeric & Lemon Cauli-Rice:
1 head cauliflower – ground up in a food processor to a rice like consistency
1 tsp fresh grated ginger
1 tsp of Tumeric
1 tsp lemon zest
1 tsp of coriander
1 Tbsp coconut oil
Salt and pepper to taste
Directions:
Do the fish first…Setup your batter station: Put the coconut flour and coconut shreds on 2 separate plates. In a bowl, beat the egg.
Heat a non-stick pan with the coconut oil. Once the coconut oil is heated, you want to ‘batter’ the fish. Dip the fish in the coconut flour and roll it around to ensure that it’s lightly covered all over. Then dip it in the egg wash. Lastly, dip it in the coconut shreds turning it over to cover it all in coconut. Add it to the heated pan and cook for about 2-3 minutes per side. Repeat with next piece.
Once the fish is cooked, set aside and start on the cauli-rice
In a skillet, heat coconut oil. Once heated, add the turmeric, ginger, coriander and lemon zest. Mix it around very quickly and then throw the cauli-rice in. Mix it all together and add a dash of salt and pepper
Let it cook while sautee’ing constantly for about 4 minutes.
Cod Cakes
Modified from a recipe originally found on foodnetwork.com
1 1/2 pounds dried salt cod, rinsed
10 parsley sprigs
2 sprigs thyme
1 small bay leaf
1 small onion, halved
4 cups whole milk
2 tablespoons extra-virgin olive oil, plus extra for shallow frying
1/2 cup minced shallot
2 large garlic cloves, minced
1 tablespoon finely sliced chives
3 tablespoons minced flat-leaf parsley
1 tablespoon minced tarragon
1/3 cup heavy cream
1 3/4 cups fresh bread crumbs made from Ezekiel brand bread
1 large egg, lightly beaten
Kosher salt and freshly ground black pepper
1 lemon, cut into 4 wedges
Tartar Sauce, recipe follows
Soak the salt cod in enough cold water to cover, for 48 hours in the refrigerator. Change the water everyday. Drain and cut into large pieces.
Tie the parsley, thyme, and bay together with kitchen twine. Put the bundle in a soup pot along with the onion and milk. Bring to a slow simmer over medium heat; add the cod and poach for 15 minutes or until the fish just flakes. Drain and cool. Discard the milk, herb bundle, and onion.
Heat the olive oil in a medium skillet, and saute the shallots over medium-low heat, until golden, about 10 minutes. Add the garlic and cook 1 minute more. Set aside to cool slightly. Flake the cod into a medium bowl with your fingers, discarding any bones or skin. Mix the fish with the shallot mixture, the chives, parsley, tarragon, cream, 3/4 cup of the breadcrumbs, egg and salt and pepper to taste. Transfer the mixture to a food processor and pulse several times, until the mixture is combined but not pureed. Form the mixture into 8 disks, and refrigerate for at least 4 hours.
When ready to serve dredge the cakes in the remaining crumbs. Heat a large skillet filled about a 1/4 inch deep with oil medium heat. Saute the cakes until golden for about 3 to 4 minutes per side. Serve with lemon wedges and tartar sauce.
TARTAR SAUCE
1 cup prepared mayonnaise
1 tablespoon finely chopped cornichons
1 tablespoon finely chopped flat-leaf parsley leaves
1/4 teaspoon finely chopped fresh tarragon
1 1/2 tablespoons chopped capers
1 small scallion, white and green, minced
1/4 teaspoon finely grated lemon zest
1/2 teaspoon freshly squeezed lemon juice
2 to 3 drops hot sauce (optional)
In a small mixing bowl, stir together the mayonnaise, cornichons, parsley, tarragon, capers, scallion, lemon zest, juice, and the hot sauce, if using. Refrigerate for 30 minutes for the flavors to come together. Serve.
Yield: about 1 1/4 cups
Copyright 2001 Television Food Network, G.P. All rights reserved
Seared Cod with Chive Butter Sauce
Recipe modified from one provided courtesy Aaron McCargo Jr. to Food Network
www.foodnetwork.com
4 (6-ounce) cod fillets
Bread crumbs made from Ezekiel brand bread
2 eggs, for egg wash
Kosher salt and freshly cracked black pepper
4 tablespoons grapeseed oil
1/2 lemon, juiced
1 tablespoon butter
1 sprig fresh thyme
Butter Sauce, recipe follows
Directions:
Preheat oven to 400 degrees F. Place the fillets on a sheet tray or rack so the fish can release its natural juices.
Place the bread crumbs into a shallow dish. In a separate shallow dish add 2 beaten eggs. Season both sides of the fillet with salt and pepper. Once seasoned, brush the belly side of the cod with the egg. Dip the egg side into the bread crumbs.
In a cast iron skillet add grapeseed oil. Before placing fish into pan, make sure the skillet is very hot. Sear only 1 side of the fish (the side with the bread crumbs). Once 1 side is seared, place the skillet in the oven for about 3 to 4 minutes until cooked.
Once the fish is cooked, flip it over and add the lemon juice, butter and sprig of thyme. Let melt and baste the fish with the juice.
Pour over the Butter Sauce and serve.
Butter Sauce:
2 cups white wine (recommended: Chardonnay)
2 sprigs fresh thyme
1 shallot, sliced
2 clove garlic, smashed
2 tablespoons heavy cream
1/2 lemon, juiced
2 tablespoons cold butter
3 tablespoons chopped chives
Freshly cracked black pepper
In saucepan, add wine, sprigs of thyme, shallot and garlic. Set on back burner to allow the wine to reduce. Once the sauce is reduced to a syrup, strain and add the heavy cream, and lemon juice and bring to a slight simmer.
Whisk in cold butter and once melted add the fresh chives and season with black pepper.
Red Snapper Livornese
Rachel Ray
www.foodnetwork.com
Ingredients
1 tablespoon extra-virgin olive oil, 1 turn of the pan
4 (8-ounce) portions red snapper fillets
Salt and pepper
Sauce:
1 tablespoon extra-virgin olive oil, 1 turn of the pan
3 cloves chopped garlic
1 cup dry white wine
1 (14-ounce) can diced tomatoes in juice
3 tablespoons capers
1/4 cup chopped flat-leaf parsley, a couple of handfuls
Directions
Heat a large nonstick skillet over medium high heat and coat with olive oil. Score the snapper skins in a 1-inch crosshatch with a sharp knife. Season both sides of snapper with salt and pepper. Cook skin side down 4 or 5 minutes until skin is crisp. Turn fillets and cook on reverse side 3 minutes or until fillets are firm and flesh is opaque. Transfer fillets to a warm, shallow serving dish. Return pan to heat and reduce heat to medium. Add extra-virgin oil and garlic to the pan and saute garlic 2 minutes. Add wine and reduce by half, 2 minutes. Add tomatoes, capers and parsley and simmer a minute or 2 more. Pour sauce over fish and serve.
Curried Red Snapper
Recipe modified from one by Cat Cora for Food Network
www.foodnetwork.com
2 pounds red snapper fillets
2 teaspoons salt
1 teaspoon black pepper
2 scallions, chopped
2 tablespoons curry powder
2 tablespoons butter
1/4 cup olive oil
1 to 2 Scotch bonnet peppers, seeded and chopped
1 clove garlic, crushed
2 cups light coconut milk
1 cup water
2 tomatoes, roughly chopped
2 onions, sliced 1/4-inch thick
10 cilantro sprigs
Directions
Cut the red snapper into small pieces and place in a bowl. Season with the salt, black pepper, scallion, and curry powder.
Allow the fish to marinate in the refrigerator for at least 1 hour.
When you are ready to proceed, heat the butter and oil in a large saute pan. Add the fish and saute until it is lightly browned on both sides. Add the peppers, garlic, coconut milk, water, tomatoes, and onions. Cover the fish and bring to a boil. Reduce the heat, cover the pan, and simmer until the fish is tender, about 20 to 25 minutes, adding more water if necessary. Also, add a touch more curry, if necessary, for your taste. Finish with fresh cilantro leaves.
Serve this splendid dish with brown rice.
Pan Grilled Snapper with Brown Rice Salad
Recipe modified from one created by David Bonom for Cooking Light, October 2007
Ingredients:
1 1/2 cups uncooked long grain brown rice
Cooking spray
4 (6-ounce) red snapper fillets
1/2 teaspoon salt, divided
1/4 teaspoon black pepper, divided
1 1/2 tablespoons minced shallots
1 tablespoon chopped fresh parsley
1 tablespoon fresh lemon juice
2 teaspoons orange juice
1 teaspoon Dijon mustard
2 1/2 tablespoons extravirgin olive oil
Preparation
Cook rice according to the package directions, omitting salt and fat. Drain and keep warm.
Heat a grill pan over medium-high heat. Coat pan with cooking spray. Sprinkle fish evenly with 1/4 teaspoon salt and 1/8 teaspoon pepper. Add fish to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.
Combine remaining 1/4 teaspoon salt, remaining 1/8 teaspoon pepper, shallots, parsley, lemon juice, orange juice, and mustard in a small bowl, stirring well. Slowly add olive oil, stirring constantly with a whisk. Drizzle the shallot mixture over rice; toss well to coat.
Cod Poached in Spicy Tomato Broth
Cooking Light, OCTOBER 2003
Ingredients
1 tablespoon olive oil
1 1/2 teaspoons bottled minced garlic
1 cup water
3/4 cup dry white wine
2 tablespoons capers
3/4 teaspoon crushed red pepper
1 (14.5-ounce) can diced tomatoes with basil, garlic, and oregano
4 (6-ounce) cod fillets
10 kalamata olives, pitted and chopped
Preparation
Heat olive oil in a large nonstick skillet over medium-high heat. Add garlic; sauté 1 minute or until lightly browned. Add water and next 4 ingredients (water through tomatoes); bring to a boil. Reduce heat, and simmer 2 minutes. Add fish; cover and simmer 5 minutes or until fish flakes easily when tested with a fork. Top with olives.
Tags: billy idol, cod, Diet, fish, fish protein, fish recipes, flesh for fantasy, nutrition, protein, rebel yell, recipe, snapper, sole
