I'd really love to eat more fish. It's such a versatile yummy food. Fish is so easy to prepare and I've noticed that once you get comfortable with different cooking techniques, it truly becomes a regular in your recipe routine.
Fish is a high-protein, low-fat food that provides a range of health benefits. White-fleshed fish, in particular, is lower in fat than any other source of animal protein, and oily fish are high in omega-3 fatty acids, or the "good" fats. Since the human body can’t make significant amounts of these essential nutrients, fish are an important part of the diet. What I love about certain types of fish is that they help with cardiovascular health, helps lubricate joints and combat arthritic pain and fish is naturally an anti inflammatory food. The omega-3s also help decrease depression and mental feebleness in the elderly.
Some of the best choices that give you the best benefits are:
- wild salmon from Alaska (fresh, frozen and canned)
- Arctic char,
- Atlantic mackerel,
- sardines,
- sablefish,
- anchovies
- farmed rainbow trout and
- albacore tuna from the U.S. and Canada
Sesame Crusted Halibut 4 servings
2 tablespoons lemon juice2 tablespoons extra-virgin olive oil
1 clove garlic, minced
Freshly ground pepper, to taste
1 1/4 pounds halibut, or mahi-mahi, cut into 4 portions
2 tablespoons sesame seeds
1 1/2-2 teaspoons dried thyme leaves
1/4 teaspoon coarse sea salt, or kosher salt
Lemon wedges
Preheat oven to 450°F. Line a baking sheet with foil.
Mix lemon juice, oil, garlic and pepper in a shallow glass dish. Add fish and turn to coat. Cover and marinate in the refrigerator for 15 minutes.
Meanwhile, toast sesame seeds in a small dry skillet over medium-low heat, stirring constantly, until golden and fragrant, 2 to 3 minutes. Transfer to a small bowl to cool. Mix in thyme.
Sprinkle the fish with salt and coat evenly with the sesame seed mixture, covering the sides as well as the top. Transfer the fish to the prepared baking sheet and roast until just opaque in the center, 10 to 14 minutes. Serve with lemon wedges.
I found this next recipe on the living Alaska project website. I adapted it just a little bit from the original, but it's tasty and a quick cook.
Mustard Encrusted Salmon4 tablespoons Dijon mustard
2 tablespoons whole grain mustard
2 tablespoons prepared horseradish
3 tablespoons honey
2 tablespoons minced shallot
1 tsp minced garlic
2 tablespoons chopped fresh tarragon leaves
salt and pepper
3-4 salmon filets
You can either grill your salmon on high heat or you can pop the salmon onto a tinfoil lined baking sheet and bake at 400°F until the outside is crisp and browned. Make sure you salt and pepper your salmon. I chose to brush a tiny bit of the mustard mixture on the salmon while it was cooking in the oven, but that's optional.
Combine dijon, whole grain mustard, horseradish, honey, shallot, garlic and tarragon and whisk until combined. When the salmon is cooked, drizzle your mustard sauce over the top and
My favorite restaurant in town in Franks, they have this Chilean sea bass dish that is amazing. It's not hard to cook at home, it's just a matter of finding a great butcher that has a good cut of Chilean sea bass. I choose to go to The Store in Holladay because I believe they have great prices for their fish. Another great choice is Market Street and Sniders bros meats. Costco also has a great selection of fish if you're cooking for a group. So here is my go at it.
Baked Sea Bass
All you need is to season your bass with
Salt
Pepper
Old Bay Seasoning
Olive Oil
Preheat oven to 450 F. Coat fish on both sides with salt, pepper, and Old Bay. Pour some olive oil into a glass baking dish and bake for 15-20 minutes.
Compound Butters are easy to make and they have so many uses. Simply mix the cold butter with the herbs and spices, spread butter onto a piece of wax paper and roll into a log, securing tightly with a tinfoil outer wrap. Cut a slice off and top your fish, veggies, or even rice.
Chive-Garlic Compound Butter
1 cup unsalted butter (2 sticks), at room temperature
2 tablespoons finely minced chives
1 clove garlic, minced
A pinch of Kosher salt
Lemon Lime Pepper
8 tablespoons unsalted butter (1 stick), at room temperature2 teaspoons finely grated lemon zest (from about 2 medium lemons), zested lemons reserved
1 teaspoon finely chopped garlic (from about 2 medium cloves)
1 teaspoon kosher salt, plus more as needed
1 teaspoon freshly ground black pepper, plus more as needed
Citrus tarragon
2 sticks unsalted butter, room temp
Zest of 4 clementines, or blood oranges
Juice from the oranges, you'll need 1/2 orange worth
2 Tbsp finely chopped tarragon
Pinch of salt
Smoked Paprika and Jalapeno
2 sticks unsalted butter, room temp
2 Tbsp paprika
2 jalapenos, pulp and seeds removed, finely minced
salt and pepper
Herby Garlic
2 sticks butter
1 Tbsp each of
parsley
sage
rosemary &
thyme (you can sing the song while you make this)
1 cloved of roasted garlic*
1/4 tsp sugar or splenda
pinch of salt and pepper
Roasted Garlic
http://www.marthastewart.com/973726/how-roast-garlic#973726
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