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Peaceful28
02-09-2009, 12:47 AM
Fish Cooking Basics



1. Avoid Overcooking!
Resist the temptation to over-cook fish until it "flakes," which indicates the fish is becoming dry. Fish is cooked completely when the color turns from translucent to opaque (usually white). The U.S. Food and Drug Administration (FDA) suggests cooking fish to an internal temperature of 145 degrees F. (H-E-B package instructions recommend 150 degrees F.) The optimal temperature to enjoy various types of fish may vary (130-145 degrees F) according to individual preference for texture and taste.

2. Be Gentle!
Handle fish and seafood as little and as gently as possible before, during and after cooking to maintain appearance and texture.

3. Start Fresh!
If you buy fresh seafood, use it the same day or freeze within two days. If frozen, thaw in the refrigerator overnight. Rinse in cold water, drain and pat dry.

4. Be Versatile!
Try different methods of preparation. Most fish may be cooked multiple ways, such as grilled, pan-fried or poached. Keeping it simple is key to the art of cooking and seasoning seafood.

Here are five different ways to cook fish:

Boil
"Bring to a boil" means to heat liquid until bubbles break the surface (212 degrees F for water at sea level)
The term also means to cook food in a boiling liquid.
Shellfish, such as lobster, lobster tails, crab, crab legs and shrimp, may be cooked successfully in boiling water. Remove when shells turn bright orange or red or when the center of lobster tail meat reaches 140 degrees F when tested with a meat thermometer.

It is usually not recommended to boil other types of seafood/fish as it will shrink and toughen. A gentle simmer for making stews or soups is more appropriate for delicate fish. A successful cooking alternative to boiling is steaming: The seafood is placed on a rack over boiling water. The pot is then covered with a lid to cook the food by the action of steam.

Steam
Place seafood on a rack or steamer basket over a shallow amount of boiling water.
Cover tightly and cook 2 to 5 minutes for various sizes of shrimp and 10 to 15 minutes depending on amount and size of crab, lobster or other fish.

Sauté (Pan Fry)
Use this method to cook lean fish fillets or steaks.
Heat 1/4 inch oil or butter in a non-stick skillet over Medium to Medium-High heat.
Cook 6 to 8 minutes until brown, turning once halfway through cooking.
This is a fast cooking method; use caution not to get the oil too hot or to over cook the fish.
Fish may be dipped in milk or beaten egg and then breaded.

Poach
Almost any fish may be gently cooked in enough flavorful heated liquid, such as wine, water, fish stock or milk, to just cover the fish.
Cover the pan tightly and cook fillets just below the boiling point.
Cook fillets 8 to 10 minutes and whole fish 15 to 20 minutes.
The poaching liquid may be used as the base for a sauce.

Microwave
Almost any boneless fish fillet or steak is suitable for microwaving.
Place fish in a single layer in a shallow dish with a small amount of liquid.
Cover with plastic wrap. Cut a few vent holes in wrap.
Cook fish 3 minutes per pound on High power, turning fish over once during cooking.
Salt after cooking.

Quick Fish Tips
Add capers to tartar sauce.
Complementary herbs for fish include parsley, dill, rosemary and chives.
Add a splash of red or white wine to fish before cooking.
Top fish with flavored butters, basil or roasted garlic.
Try lime in place of lemon juice in marinades.

Quick Oyster Tips
Heat oyster slowly. The moment the mantle of skin around the edge of the oyster starts to crinkle, regardless of cooking method, remove oysters from heat.

Peaceful28
02-09-2009, 12:56 AM
Baking
Baking is the process of cooking fish at certain temperatures in an oven.
Place fish in a greased baking pan.
Brush with melted butter and season with salt and pepper.
Bake in center of preheated oven at 230 degrees celsius (450 degrees fahrenheit).
Follow cooking guidelines above.
-Use fresh or thawed fish
-Flavor with basting sauce, lemon juice or dry white wine
-Stuff dressed fish no more than 2/3 full
-Serve as is or with a sauce
Top

Barbecuing
Barbecuing is the process of cooking fish at high temperatures over coals or an open flame.
Marinate fish.
Place in oiled wire basket on oiled grill.
Baste with marinade during cooking.
Cook 7-10 cm (3-4 inches) above coals or flame, turning halfway through cooking time.
Follow cooking guidelines above.
-Use fresh or thawed fish
-Place charcoal/propane barbecue in a well ventilated location. Adjust air trap.
-Try this method for kababs or for foil-wrapped fish with vegetables.
Top

Blackening
Blackening is the process of cooking fish by coating in spice and cooking at extremely high heat. The process actually creates a barrier between the food and the heat, allowing blackening, not burning, to occur.
To blacken properly, a cast iron skillet or grill plate is heated over very high temperature until just short of a white spot or ash appearing. (The skillet or grill must be extremely dry before it is heated.) The fish to be grilled should be at room temperature. Dip fish into melted, clarified butter, then sprinkle with spice (notes: for more flavor, roll fish into spice mix before cooking and the butter can be omitted to reduce calories). Place the fish onto the pan, cooking for 1-2 minutes on each side. Blackening adds a distinctive flavor to fish while creating a savoury, moisture-retaining barrier around the outside. The result? Warm, smoky grilled flavors and succulent textures. The high heat required by blackening means that you will need a skillet or pan made of cast iron. There is really no substitute. Also, blackening will create smoke… (and how!). Work in a well-ventilated area - outdoors using a gas grill will work, as will a commercial kitchen environment.
Top

Broiling
Broiling is the process of cooking fish under an open flame or electric element at high temperatures.
Brush fish with melted butter and season OR marinate.
Place in single layer on a well greased broiler pan.
Broil 7-10 cm (3-4 inches) from the preheated unit. Baste during cooking.
Follow cooking guidelines above.
-Use fresh or thawed fish
-Turn thick pieces halfway through cooking time
-Serve as is or with a sauce
Top

Bronzing
Bronzing is a name that we apply to a technique similar to “blackening”, but at a lower temperature than is required for blackening. As with blackening, bronzing is cooking fish by coating the fish in spice and cooking it quickly on a pan or grill. Bronzing spices generally contain more herbs than blackening spices. The spice and the cooking process create a crispy, flavorful barrier around the fish being bronzed. To “bronze” properly, a stainless steel pan is heated over high temperature. (The skillet or grill should be dry before it is heated.) The food to be grilled should be at room temperature. Sprinkle the food with bronzing spice (notes: for more flavour, roll food into spice mix before cooking). Place the food onto the pan, drizzle with a small amount of melted, clarified butter. Cook for 1-2 minutes. Turn with a spatula and drizzle again with a small amount of butter. Cook for another 1-2 minutes and remove from the pan. Bronzing adds a distinctive flavour to fish while creating a savoury, moisture-retaining barrier around the outside. By creating a crisp, savoury coating of spice, the full flavour of the fish being bronzed develops inside – creating a delicious balance between the discrete combinations of flavour and texture. The heat required by bronzing means that you will need a good quality stainless steel pan which won’t warp when heated. A slim stainless or Teflon spatula is also helpful to remove the food from the pan without tearing the outer, spiced layer of the food away.
Top

Microwave Baking
Microwave baking is the process of cooking fish using microwaves that generate heat internally instead of externally. Therefore only the fish becomes hot. Any heat noticed inside the oven or from the baking dishes comes from the fish as it becomes hot. Thus time, not temperature and heat, is the variable in microwave cooking.
Melt butter at High Power.
Mix with chopped parsley, green onion and lemon juice.
Remove half of mixture and reserve.
Arrange 500 gm of fish in dish; season to taste.
Top with remaining mixture.
Cover; microwave at High Power 6-8 minutes, rotating dish during cooking.
Let stand covered for 2 minutes.
-Use fresh or thawed fish

Peaceful28
02-09-2009, 12:58 AM
Oven Steaming
Oven steaming is the process of cooking fish wrapped in aluminum foil in an oven with a cooking liquid or sauce.
Place on greased heavy-duty aluminum foil.
Season, flavor with lemon juice, butter and parsley.
Wrap tightly.
Place on cookie sheet.
Bake in center of preheated oven at 230 degrees celsius (450 degrees fahrenheit).
Follow cooking guidelines above.
-Use fresh or frozen fish
-Flavor with wine, herbs, juice or vegetables
-Use cooking liquid for sauce
Top

Poaching in Court-Bouillon
Poaching is the process of cooking fish in boiling water.
Prepare a court-bouillon.
Wrap fish in cheese cloth.
Place in rapidly boiling liquid, cover pan, return to boil, then reduce to simmer.
Follow cooking guidelines above.
-Use fresh or frozen fish
-Drain court-bouillon for reuse, refrigerate for up to 1 week or keep frozen for up to 2 months
Top

Poaching in Water or Milk
Cook fish directly in salted boiling water OR wrap tightly in greased heavy-duty aluminum foil with chopped onion, celery, salt and pepper; place in rapidly boiling water.
Cover pan, return to boil, then reduce heat to simmer.
To poach smoked fillets, cover with cold milk flavored with butter, bay leaf, pepper; simmer.
Follow cooking guidelines above.
-Use fresh or frozen fish
-Use 2ml of salt per L of water (1/4 tsp per quart) for fish
-Use poaching liquid for white, cheese or egg sauce

Peaceful28
02-09-2009, 12:59 AM
Pan-Frying
Frying is the process of cooking fish in an open pan or pot using butter, lard or oil.
Season each portion of fish.
Cover lightly with flour.
dip in liquid (milk or beaten egg).
Coat with flour or crumbs.
Heat butter or cooking fat.
Fry on both sides>
Follow cooking guidelines above.
Drain on absorbent paper.
-Use fresh or thawed fish
-Try this method for fish cakes or small fish such as smelt and rainbow trout
Top

Deep Frying
Preheat oil to 190 degrees celsius (375 degrees fahrenheit).
Sprinkle fish with salt.
coat with batter OR cover lightly with flour, dip in milk or beaten egg, then coat with flour or crumbs.
Fry a few pieces at a time.
Follow cooking guidelines above.
Drain on absorbent paper.
-Use fresh or thawed fish
-Be sure the fat returns to 190 degrees celsius (375 degrees fahrenheit) before frying additional pieces
-Serve with lemon wedges or sauce

Peaceful28
02-09-2009, 01:01 AM
Court-Bouillon for Poaching
125 ml (1/2 cup) vinegar or dry white wine.
15 ml (1 Tbsp) salt.
1 celery stalk.
50 ml (1/4 cup) sliced onion.
50 ml (1/4 cup) sliced carrot.
1 ml (1/4 tsp) thyme.
2 ml (1/2 tsp) peppercorn.
1 Bay leaf.
15 ml (1 Tbsp) chopped parsley.
1 L (4 cups) boiling water.

Combine all ingredients and pour over fish fillets. Cover and boil gently 10 minutes. Use to poach fish. Strain, then use as a base for soups and sauces or freeze for reuse in poaching. Makes about 1 liter (4 cups).

Peaceful28
02-09-2009, 01:05 AM
Courtesy of J.R.

Pour about an inch of water into a saute pan.
Add about a table spoon of chicken bouillon powder
a splash of white wine
the juice from half a lime

Bring it to a boil then add your fish filet/s. Any firm-fleshed fish will do - orange roughy, tilapia, basa, halibut, salmon, etc. Fish such as cod, haddock, scrod, etc., fall apart.

Cover the pan and reduce the heat to a simmer. The rule is 10 minutes per inch. So, if your filet is an inch thick it cooks for ten minutes. That's it. Simple. You can even poach the filet frozen solid. It just takes a little longer to cook. Your fish will come out tender, juicy, full of flavor and, the best part - your house wont stink!! The cooking liquid can be stored in the fridge in a plastic container and used again and again - it gets better the more you use it! (After a few poachings you might want to start over as it gets a bit too strong).

Here's a great sauce he likes to use on poached fish:

Juice from one lime
equal amount of low sodium soy sauce
1 TBS sesame oil
splash of hot sauce
a few sprigs of cilantro, chopped
a dash of hot mustard

Mix it all up and pour it over your freshly poached fish.

Enjoy!!

Peaceful28
02-09-2009, 01:08 AM
• 4 6-ounce portions salmon filet

Mango Cilantro Salsa
• 1 ripe mango, peeled and ½-inch diced
• ¼ cup chopped scallion, green part only
• ¼ cup diced red bell pepper
• 1 tablespoon finely diced fresh jalapeno
• 1 tablespoon chopped fresh cilantro
• 1 small clove garlic, minced
• 1 tablespoon freshly squeezed lime juice
• ¼ teaspoon salt
• ½ teaspoon extra-virgin olive oil


Bake salmon filet at 400ºF for 15 to 20 minutes, depending on the thickness of the salmon.

fits
02-10-2009, 10:50 AM
I had some lovely ....... haddock last night. Boil in the bag, 15 mins with some boiled veg, bam Lovely!

deadlift0
02-10-2009, 12:55 PM
Nothing like salmon with teriyaki sauce and asparagus

"Rodz"
02-12-2009, 12:27 AM
I love fish and chips, is there anything i can use as a batter that is very minimal or no carb?

Peaceful28
02-16-2009, 11:25 PM
1 bulb fennel sliced
4 bell peppers sliced (any color)
1 onion thinly sliced
non-stick cooking spray
1/2 teaspoon garlic
1/4 teaspoon pepper
1 teaspoon olive oil
1 teaspoon dijon mustard
2 lbs red snapper fillets , each about 1 1/2" thick

Heat broiler.
Place fennel, bell peppers, and onion on a large broiler-pan rack. Spray with nonstick vegetable cooking spray. Broil 5" from heat 14 to 16 minutes, stirring once, until lightly browned. Remove vegetables from pan to bowl and toss with 1/4 tsp garlic salt and 1/8 tsp pepper.

Combine oil and mustard. Place fish on pan and brush with mixture. Sprinkle with 1/4 tsp garlic salt and 1/8 tsp pepper. Broil 5" from heat 12 minutes or until fish flakes.

Peaceful28
02-16-2009, 11:26 PM
Take red snapper and place in it's own individual foil packet on top of asparagus with a little macadamia nut oil, sea salt, ground pepper. Fold and seal tightly.

Cook at 350 degrees for 15 minutes or so.

Its great served on a bed of quinoa or rice with a bit of squeezed lemon.

Peaceful28
02-16-2009, 11:27 PM
-1 large Red Snapper
-1 lb tomatoes
-4 oz. green olives
-1-2 oz. capers
- 10 pickled jalapenos chiles
- 2 medium onions, sliced into thin rings
- 4 tbsp. olive oil
- Salt and pepper

-Clean and fillet the fish and cut into portions.
-in a blender, chop the tomatoes to a coarse purée
-cook the onions in oil in a skillet until lightly colored; add the puréed tomatoes and season.
-add the fish, capers, olives and chilies.
-bring everything to a boil; reduce the heat and simmer for a few minutes over low heat; remove as soon as the fish is cooked.

Peaceful28
02-16-2009, 11:28 PM
4-6 Tilapia Fillets
2 medium carrots
2 celery stalks
1 small red pepper
4 oz. butter
1 T. lemon juice
2 chopped garlic cloves
1/4 c. white wine
Julienne all of the vegetables. Cut four 10" sheets of foil. Place equal amounts of mixed vegetables in center of foil sheets. Place a fillet on top of each vegetable mixture. Top fish with equal parts of the remaining four ingredients. Bring together long sides of foil, crimp together to form a tight seal. Fold over remaining edges and form a tight seal. Cook on outdoor grill for 10-12 minutes on medium-high heat

Peaceful28
02-16-2009, 11:30 PM
6 Tilapia fillets
1/4 cup extra-virgin olive oil
4 sprigs of fresh thyme
3 tomatoes, peeled, seeded and chopped
1/2 cup coarsely chopped green olives
1/4 tsp. dried hot red pepper flakes
2 garlic cloves, minced
1/2 cup finely chopped red onion
1 T. fresh lime juice

Preheat the oven to 400 degrees.

Lightly oil a shallow baking dish large enough to hold the fillets in one layer.

In a bowl stir together the oil, the thyme, the tomatoes, the olives, the red pepper flakes, the garlic, the onion, and the lime juice.

In the prepared baking dish arrange the fillets, skin sides down, season them with salt, and spoon the tomato mixture over them.

Bake the fish, uncovered, in the middle of the oven 15 to 20 minutes, or until it just flakes.
Serves: 6

Peaceful28
04-11-2009, 04:51 PM
Springtime Stir-Fry with Scallops and Asparagus
Makes 4 servings.

3/4 lb. fresh asparagus
3/4 Cup reduced sodium-chicken broth
1 tbs. Cornstarch
1 tsp. Light soy sauce
1 tsp. Sesame oil
3/4 lb. sea scallops
1 cup sliced button mushrooms or 3 to 4 oyster mushrooms
1 med. clove garlic
1 cup cherry tomato halves
2- 3 thin green onions;
2 cups hot cooked rice (no salt added).

Trim or break off Asparagus spears at tender point; rinse and cut into 2-inch diagonal pieces. Cook Asparagus until crisp-tender, about 3 to 5 minutes. Do not overcook. Drain and rinse under cold water.
Combine chicken broth, cornstarch and soy sauce and set aside.
Stir-fry halved scallops and mushrooms in oil with garlic until scallops are just cooked through, about 4 minutes.
Stir in cornstarch mixture. Cook, stirring, until sauce thickens. Add drained Asparagus, tomatoes and green onions; heat.
Pepper to taste. Serve over rice.

Nutrition
Nutrients per serving: Calories 272; Protein 21.9 grams; Fat 2.4 grams; Calories from Fat 8%; Carbohydrate 38.7 grams; Cholesterol 29 mg; Fiber 3.3 grams; Sodium 255 mg.

Peaceful28
04-11-2009, 04:53 PM
2 Orange Roughy filet/s
Olive oil in a spray can
1 tsp. paprika powder
½ tsp. garlic powder
1 tsp. rosemary herb
tsp. brown mustard seeds
1 tsp. cracked black pepper
2 small baby onions (diced)
½ green bell pepper
½ red bell pepper
2 lemon wedges

Heat large deep skillet and spray with olive oil. Place the Orange Roughy filets onto skillet and cover for 3-4 minutes. Flip fish filets onto other side and add baby onions and cook on high another 3-4 minutes. Sprinkle paprika, garlic, rosemary herbs, black cracked pepper and mustard seeds.
Add slices of green/red pepper surrounding the fish. Lower heat & cover for about 6-7 minutes or until fish is cooked to taste. Serve with baked sweet potato and steamed asparagus with low calorie/fat free butter. Serve with lemon wedges.

Peaceful28
04-11-2009, 05:19 PM
1 cup summer squash, chopped
1 cup sweet peppers, chopped
¼ cup lime juice, plus wedges
1 tbsp minced fresh ginger
¼ tsp hot chili flakes
8 oz snapper
Ground pepper, to taste
1 cup cooked brown rice

1. In a bowl combine summer squash, sweet peppers, lime juice, ginger and chili flakes. Set aside.

2. Sprinkle fish with pepper. In a nonstick skillet over medium heat, cook fish, turning until brown (approximately 6 minutes). Set onto plates.

3. Spoon vegetable mixture over fish, squeeze lime wedges over fish and serve with rice.

Nutrients per serving:
Calories 310, Total Fats: 4 g, Saturated Fat: 0.5 g, Trans Fat: 0 g, Cholesterol: 55 mg, Sodium: 75 mg, Total Carbohydrates: 34 g, Dietary Fiber: 5 g, Sugars: 6 g, Protein: 34 g, Iron 1.5 mg

Peaceful28
04-11-2009, 05:35 PM
Walnut Crusted Salmon


4 4-oz filets of salmon
1/4 cup walnuts, chopped and crushed with a pinch of cinnamon
Drizzle of olive oil
8 cups salad greens


INSTRUCTIONS:

1. Coat salmon filets with walnut-cinnamon mixture.

2. In a nonstick pan with a drizzle of olive oil, sear the fish on both sides to desired temperature, or when fish begins to flake.

3. On four plates divide salad greens and serve salmon on top.

Nutrients per serving (1 fillet and 2 cups greens):

Calories: 228, Total Fat: 13 g, Sat. Fat: 2 g, Mono Fat: 4 g, Trans Fat: 0 g, Poly Fat: 6.5 g, Carbs: 3 g, Dietary Fiber: 1 g, Protein: 24 g, Sugars: 0 g, Sodium: 57 mg, Cholesterol: 62 mg

Peaceful28
04-11-2009, 05:43 PM
Fish Pockets

1 small tomato, sliced
1 small onion, sliced
12 oz white fish
1 small zucchini cut into 1/4-inch cubes
1/4 cup white cooking wine
Mrs. Dash lemon pepper
1 lemon


INSTRUCTIONS:

Preheat oven to 375. Fold two sheets of foil into pockets, turning up the sides so it doesn’t leak. Divide all ingredients in half and layer tomato slices, onion slices, fish and zucchini cubes, in that order. Pour the white wine over layers, then sprinkle with Mrs. Dash. Squeeze lemon juice over top. Close foil, place pockets on a shallow baking pan and bake for 20 minutes or until fish flakes easily with a fork and zucchini is tender.


NUTRITIONAL VALUE:

Calories: 351.9
Fat: 13 g
Protein: 43 g
Carbs: 13.3 g

Makes 2 Servings

16953

Rico MacTaco
04-20-2009, 04:25 PM
Thanks for all the fish recipes Peaceful! I hate chicken so I tend to hit the fish a little more than most. I usually just microwave it but with all these recipes I'm gonna have to give the oven a try too!

thesamewords
04-22-2009, 01:22 PM
My lady is hooked on tilapia, now she buys more fish than me so I gotta mooch off her!

Peaceful28
05-03-2009, 11:26 PM
1 lemon
1 Tbsp. olive oil
1 onion, chopped
1 cup frozen baby peas
1-3/4 cups water
1-1/4 cups plain couscous
1 lb. salmon fillets
1 Tbsp. olive oil
1/2 tsp. salt
1/8 tsp. black pepper
1 tsp. dried dill weed

Preparation:
Preheat oven to broil. Squeeze lemon juice from lemons and grate 1 tsp. zest; set aside. In heavy skillet, saute onion in olive oil until tender. Stir in peas, lemon juice and water and bring to a boil. Stir in couscous, cover, remove pan from heat, and let stand for 5 minutes.
Brush salmon fillets with 1 Tbsp. olive oil and place, skin side down, on broiler pan. Sprinkle with salt, pepper, and dill. Broil for 8-10 minutes per inch of thickness, 6" from heat source. (Or, if using frozen prepared salmon fillets, bake or broil as directed on package.)

Serve salmon on couscous; sprinkle with lemon zest. Serves 3-4

13203

Peaceful28
05-03-2009, 11:29 PM
1 lb. tilapia or other mild fish fillets, in 4 serving pieces
1/2 cup chili sauce
1 tomato, seeded and chopped
2 small yellow summer squash, sliced
1/4 cup grated Parmesan cheese

Preparation:
Place fish fillets in microwave safe pie plate, with thickest parts to outside edge. Cover with microwave-safe plastic wrap, venting one corner, and microwave on HIGH for 3 minutes. Drain well.
Spread 2 Tbsp. chili sauce over each fillet and place tomato and summer squash slices over sauce. Sprinkle with cheese. Cover again with microwave safe plastic wrap and microwave on HIGH for 3-4 minutes until fish flakes easily when tested with fork and squash is tender. 4 servings

Peaceful28
05-03-2009, 11:30 PM
1 lb. sole or other white fish fillets, like red snapper
1/2 tsp. salt
1/8 tsp. pepper
1 Tbsp. olive oil
1 Tbsp. butter
2 Tbsp. lemon or lime juice
2-3 nectarines, sliced 1/2" thick
2 Tbsp. minced cilantro or parsley

Preparation:
Sprinkle fillets with salt and pepper. In large skillet, heat olive oil and cook fish 2 minutes on each side, until almost fully cooked. Remove the fish to a warm platter and cover.
Add butter to skillet along with juice and nectarines. Cook for 2-3 minutes, then return fish to skillet and cook for 1-2 minutes longer or until fish flakes easily with a fork. Sprinkle with cilantro or parsley and serve immediately. 4 servings.

**If nectarines aren't in season, use canned or frozen apricots, or fresh or canned peaches.

Peaceful28
05-03-2009, 11:33 PM
1-1/2 cups chopped tomato
1 avocado, chopped
3 green onions, chopped
1/3 cup herbed vinaigrette salad dressing
1-1/2 lbs. fish fillets, thawed if frozen
2 Tbsp. olive oil

Preparation:
Prepare and heat grill. In medium bowl, combine tomato, avocado and salad dressing and refrigerate. Oil grill rack, then place fish on grill 4-6" from medium heat; brush with more olive oil.
Grill for 3-8 minutes, turning once, until fish flakes easily with fork and is opaque. OR you can broil fish 4-6" from heat source for 10 minutes per inch of thickness, until fish flakes.

OR you can place heavy duty foil on the grill and place fish on that. Grill, without turning, until fish flakes, about 4-10 minutes. Serve with refrigerated sauce. 6 servings

Biggie973
08-07-2009, 09:08 AM
Fillet of Sole
Ingredients:

4 green onions, chopped
4 tsp. butter (or butter substitute), divided
4 6-oz. sole fillets
4 Tbsp. frozen orange juice concentrate, divided
Salt & pepper to taste

Directions:
Preheat oven to 450 degrees F. Cut butter into four equal squares; set aside. Tear off four 10-inch pieces of aluminum foil. Place one sole fillet in the center of each piece of foil. Place 1 tsp. butter, 1 Tbsp. orange juice concentrate & one chopped green onion on each fillet. Wrap the fillets & seal shut. Place foil-wrapped fillets on a baking sheet, spaced evenly apart. Bake 15 minutes. Serve with rice & green vegetables.

Nutritional Facts: Serves 4 servings (per serving, fish only)
226 calories, 32g protein, 8g carbs, 6g fat, 0g fiber

DAVIDHARDY
08-18-2009, 02:10 PM
I love fish and chips, is there anything i can use as a batter that is very minimal or no carb?


Alex the Great says that pork rinds work great to make chicken strips with, so I imagine the spicy ones would probably taste pretty good on fish.

CallofDuty4
08-23-2009, 03:32 PM
I love me some Sea Bass...I season it with emril's essence spray the grill pan with smart balance omega3 spray....and then put it on a bed of spinach and it's very tasty...

DAVIDHARDY
08-27-2009, 12:02 PM
Very low carb Salmon stir-fry

6 ounces of cookes salmon
Red pepper flakes to taste
1/2cup Red cabbage
1/4 Zucchini
1 Jalapeno
1/4ish medium Onion
Garlic clove
Package Shiritaki noodles
TBSP Olive Oil or Mac Oil
2 TBSP Soy sauce

Sautee the veggies in the olive oil until tender and then put in the noodles and salmon with the soy sauce. Cook it until its hot and then eat! This is a great alternative to eating the fish/red meat and salad on a keto diet. I also like to use beef instead of salmon sometimes. The macros aren't spot on, but they're damn close to it.

Macro's(ish)
Protein 50
Net carb 8 (about 7 grams of fiber)
Fat 20

Darnelle B
08-28-2009, 10:20 PM
Any ideas for cod fish and talipia. Because that's all I'm eating during my prep.

CallofDuty4
08-28-2009, 11:59 PM
With talapia I usually hit it with some Essence of Emeril and some cayenne then grilled on a bed of spinach....you should try sea trout I'm pretty sure you will like it or maybe even sea bass, as for the cod the only thing i used to do with it was fish & chips

CallofDuty4
08-30-2009, 07:42 PM
I just had some cod, I seasoned it with old bay wrapped it up with aluminum then put on grill about 10 minutes or so then on top of mixed greens...really good by the way stocked up on fresh talapia $4.99 pound and the Cod was $5.99 pound

juggernaut
08-30-2009, 07:45 PM
only problem I have with fish is that I dont really know when it is cooked properly. Raw salmon is friggin disgusting.
Also, why is it I gag if I try to eat tuna from the can, but if I add a little mayo, its fine from the same damn can??

CallofDuty4
08-30-2009, 09:38 PM
dont stick your nose in it, maybe ad some Bookbinders Horseradish hot mustard its really good i posted the picture with the ingredients looks clean....stop eatting the can shit buy fresh ,can stuff only when your in a pinch...

juggernaut
08-30-2009, 09:42 PM
usually, I open it because I'm in a pinch. I only have certain times during the day when I can eat.

CallofDuty4
08-30-2009, 09:59 PM
what kinda mayo do you use when dieting??

juggernaut
08-30-2009, 11:26 PM
lowfat hellmans...not the same, but I get to taste the old version

Biggie973
09-22-2009, 09:07 AM
Salmon Ceviche in Avocado Cups
This is a low carb meal

Ingredients:
1/2 cup grapefruit juice
1/2 cup lime juice
1/2 lb. sushi-grade salmon fillet
1/2 onion, diced
1 jalapeno, seeded & diced (keep seeds in for spicier ceviche)
1 tomato, roughly chopped
1/4 cup chopped fresh cilantro
1 avocado

Directions:
Combine first seven ingredients in a medium bowl, cover & chill for at least one hour or until salmon turns opaque. Cut avocado in half & discard pit. Remove skin by sliding a small spoon between skin & flesh. To serve, drain most of the liquid from ceviche mixture, then divide evenly into avocado "bowls."

Nutritional Facts: Serves 2
419 calories, 26g protein, 18g carbs, 29g fat.

Biggie973
12-03-2009, 12:11 AM
Teriyaki Salmon Fillet

Ingredients:
8 oz. wild Atlantic salmon fillet
1 tbsp. olive oil
1 tbsp. fresh lemon juice
1/4 dry mustard
1/4 ground ginger
1 tsp. reduced-sodium soy sauce

Directions:
Place the salmon fillet in a shallow dish. Combine all the remaining ingredients in a small bowl & pour 3/4 of the mixture over the salmon. Cover & place in refrigerator for approximately 1-2 hours. Place salmon in a broiling pan & brush with leftover marinade. Place in the broiler & let cook for approximately 5 minutes; then flip & brush once again with marinade. Broil for approximately 5 more minutes. Serve.

Side Note: Goes well with any potato, brown rice, or serve with your favorite salad.

Nutritional Info: Serves 1, per serving
441 calories, 48 g protein, 0 g carbs, 29 g fat

Biggie973
12-03-2009, 09:15 AM
Tilapia dish

Ingredients:
• Cooking Spray
• 4 tilapia fillets, (6-8 oz)
• Salt and freshly cracked black pepper
• 1 lime, finely grated zest and juice
• 2 tablespoons butter (as show gets closer, take out butter)

Directions:
Preheat oven to 375°F. Coat a large cast iron pan with cooking spray. Rinse fish and pat dry. Place on the prepared baking sheet. Season each fillet with salt, cracked pepper, lime zest and lime juice. Add fish to the pan. Place a pat of butter on each fillet and cook in the oven for 8 to 12 minutes.

crashcrew56
12-16-2009, 01:02 PM
Teriyaki Salmon Fillet

Ingredients:
8 oz. wild Atlantic salmon fillet
1 tbsp. olive oil
1 tbsp. fresh lemon juice
1/4 dry mustard
1/4 ground ginger
1 tsp. reduced-sodium soy sauce

Directions:
Place the salmon fillet in a shallow dish. Combine all the remaining ingredients in a small bowl & pour 3/4 of the mixture over the salmon. Cover & place in refrigerator for approximately 1-2 hours. Place salmon in a broiling pan & brush with leftover marinade. Place in the broiler & let cook for approximately 5 minutes; then flip & brush once again with marinade. Broil for approximately 5 more minutes. Serve.

Side Note: Goes well with any potato, brown rice, or serve with your favorite salad.

Nutritional Info: Serves 1, per serving
441 calories, 48 g protein, 0 g carbs, 29 g fat


I never thought of trying a teriyaki salmon, that looks like something I'm going to have to give a try

Biggie973
01-26-2010, 09:20 AM
Salmon Salad Wrap

Ingredients:
1/2 (14.75 oz.) can wild red salmon
1/4 cup red onion, chopped
1 tbsp. capers
Juice of 1 lemon
1 tsp. olive oil
1 large low-carb whole-wheat tortilla
1/2 cup lettuce, chopped

Directions:
In a medium bowl, mash salmon with a fork; add red onion, capers, lemon juice & olive oil, & mix to combine. Spread salmon mixture onto tortilla, top with lettuce & roll up.

Nutritional Facts: Serves One
621 calories, 55 g protein, 26 g carbs, 33 g fat

Biggie973
01-26-2010, 09:28 AM
Savory Tilapia with Brown Rice

Ingredients:
1/2 cup brown rice, dry, uncooked
1 tbsp. olive oil
2 tsp. onion powder
2 tsp. garlic powder
4 oz. tilapia fillet
Juice of 1 lemon

Directions:
Cook rice according to package directions. Meanwhile, heat olive oil in a large skillet & add onion & garlic powders, mixing to coat skillet. Place fillet in pan & squeeze lemon overtop. Cook until edges of fish turn opaque, about 3 minutes, then flip & cook other side until cooked through (fillet should be flaky). Serve with rice & optional mixed garden salad.

Nutritional Facts: Serves One
458 calories, 28 g protein, 50 g carbs, 17 g fat.

Biggie973
03-20-2010, 01:03 AM
Grilled Salmon With Avocado, Rock Shrimp & Grilled Corn Sauce

Serves 2

Ingredients:
2 salmon fillets, 6-7 oz. each
Kosher salt & cracked black pepper
1 ear corn
1 tsp. olive oil
1 tsp. minced garlic
1/4 lb. rock shrimp or diced shrimp
1/4 cup white wine
1 avocado, diced
1 Tbsp. butter
Chopped parsley
Nonstick cooking spray

Directions:
Heat grill to high & coat rack with nonstick cooking spray. Generously season fish with salt & pepper, & place fillets on grill. Cook over high heat for about two minutes. Using tongs, carefully lift fish off grill. If it sticks, let it cook another minute. When fish no longer sticks, turn each fillet 90 degrees to get a nice grill mark. Cook another few minutes, then turn over & reduce heat to low. Cook salmon 5-10 minutes more or until center is medium-rare. Remove from heat & let fish rest 3-4 minutes.

Sauce:
Coat ear of corn with nonstick cooking spray, & sprinkle with salt & pepper. Place corn on the hot grill to char, which should take 2-3 minutes. Remove from heat, let cool & cut kernels off cob. Meanwhile, heat a small saucepan over medium heat; add olive oil & garlic, & simmer for one minute. Stir in shrimp & corn. When shrimp is light pink, add wine & bring sauce to a boil. Add avocado & bring to a boil again. Remove from heat & add butter, stirring to melt. Ladle sauce onto plates & place salmon on top. Garnish with parsley.

Fish Options:
Escolar (white salmon)

Nutrition Facts: Per Serving
637 calories, 57 g protein, 15 g carbs, 38 g fat, 7 g fiber, 192 mg sodium.

Biggie973
03-20-2010, 01:13 AM
Salt-Baked Snapper With Lemon-Thyme Vinaigrette

Serves 2


Ingredients:
1 whole snapper, tail & head on
Kosher salt & cracked black pepper
2 tsp. olive oil
2 lbs. kosher salt
2 egg whites
1/3 cup water

Vinaigrette:
Juice of 1 lemon
4 sprigs thyme, leaves removed & stems discarded
3 Tbsp. olive oil
Kosher salt & cracked black pepper

Directions:
Preheat oven to 450 degrees F. Season fish with salt, pepper & olive oil. Mix 2 pounds kosher salt, egg whites & water in a large bowl to make a salt crust. Place snapper in a baking dish & pack salt crust over it. Bake 15-20 minutes until crust is slightly golden. Meanwhile, combine all vinaigrette ingredients in a small bowl. Let snapper rest for a few minutes before cracking open the salt crust, then move fish to a serving platter & drizzle with vinaigrette.

Fish Options: Grouper, Branzino (Mediterranean Sea Bass) or small sea bass.

Nutrition Facts: Per serving
297 calories, 44 g protein, 0 g carbs, 11 g fat, 0 g fiber, 678 mg sodium.

Biggie973
03-20-2010, 01:26 AM
Seared Tuna With Orange-Fennel Olive Salsa

Serves 2


Ingredients:
1 bulb fennel, core removed, diced
1 tsp. olive oil
1/2 cup chopped kalamata olives (or any type)
1 orange, cut into segments with peel, pith, membranes & seeds removed
Kosher salt & cracked black pepper
2 tuna fillets, 6-7 oz. each
2 tsp. ground cumin

Salsa:
Place fennel & olive oil in a saute pan over low heat, cooking until fennel is soft & slightly golden. Let cool. Combine fennel with olives & orange segments. Season with salt & pepper.

Tuna:
Place a cast-iron or saute pan over high heat. Season tuna with cumin, salt & pepper, & carefully place in hot pan. Working quickly, turn fish onto all sides until golden brown, then remove from heat & move to a serving platter. Cool 2-3 minutes, then slice thinly with a sharp knife. Serve immediately with salsa on top, bottom or alongside.

Fish Options: Swordfish, cooked through

Nutrition Facts: Per serving
411 calories, 52 g protein, 12 g carbs, 16 g fat, 3 g fiber, 169 mg sodium.

Biggie973
03-20-2010, 01:39 AM
Sauteed Tilapia With Apples, Croutons & Brown Butter

Serves 2


1 slice sourdough bread
2 tsp. olive oil
Kosher salt & cracked black pepper
All-purpose flour
2 tilapia fillets, 7-8 oz. each
2 Tbsp. unsalted butter
1 apple, diced (granny smith, gala or whatever's in season)

Croutons:
Preheat oven to 400 degrees F. Dice bread into cubes, then toss with olive oil salt & pepper. Bake until bread is light golden brown, soft & crunchy.

Fish:
Lightly flour fish & dust off excess. Heat a saute pan over medium heat, add tilapia & cook until golden brown. Carefully turn fish over & reduce heat to low, cooking another 3-5 minutes or until completely cooked through.

Sauce:
Place butter in a saute pan over medium heat & add apple. When butter turns light brown, remove sauce from heat, pour over fish & serve.

Fish Options: Halibut or sole

Nutrition Facts: Per serving
331 calories, 33 g protein, 18 g carbs, 13 g fat, 2 g fiber, 143 mg sodium

Biggie973
03-20-2010, 01:52 AM
Pan-Roasted Sea Bass With Garlic, Chili & Parsley Sauce

Serves 2


Ingredients:
1 Tbsp. olive oil
1 Tbsp. minced garlic
1/2 bunch parsley, chopped
1 tsp. chili flakes
1 tsp. balsamic vinegar
2 sea bass fillets, 6-7 oz. each
Kosher salt & cracked black pepper
2 tsp. olive oil

Directions:
Heat a small saucepan over medium heat; add olive oil, garlic, parsley & chili flakes, & simmer until garlic is light golden brown. Remove from heat & add balsamic vinegar.

Sea Bass:
Preheat oven to 500 degrees F. Season sea bass with salt & pepper. Place a saute pan over high heat & add olive oil. Carefully & quickly place fish in pan, then cook to a golden brown before turning over. Place pan in preheated oven for 5-10 minutes or until fish is cooked through & bright white. Sauce with sauce.

Fish Options: White cod or halibut

Nutrition Facts: Per Serving
406 calories, 26 g protein, 9 g carbs, 32 g fat, 0 g fiber, 741 mg sodium

Biggie973
03-20-2010, 02:04 AM
Ceviche

Serves 2


Ingredients:
4 oz. white fish
2 oz. rock shrimp or crabmeat
1/4 cup fresh-squeezed lemon juice
1/4 cup fresh-squeezed lime juice
1/2 red onion, chopped
1 ear corn, cooked & kernels cut off
1/2 cup diced pineapple
1/4 cup sliced grape tomatoes
1/4 cup diced jicama
1/4 cup chopped cilantro
2 Tbsp. chopped jalapeno

Directions:
In a zip-top bag, add fish, shrimp or crabmeat, lemon juice, lime juice & onion. Marinate in refrigerator at least one hour, then toss with remaining ingredients. Serve with tortilla chips or atop chopped greens.

Options: Any white fish works: cod, halibut, sea bass, snapper.

Nutrition Facts: Per Serving, ceviche only
158 calories, 22 g protein, 11 g carbs, 2 g fat, 3 g fiber, 152 mg sodium

Biggie973
03-30-2010, 09:11 AM
Fillet of Sole with Dill Weed

Ingredients:

8 oz. fillet of sole
1 tbsp. fresh lemon juice
1/2 tsp. chopped fresh garlic
1/8 tsp. dried dill weed (or fresh, if available)
1 tsp. extra-virgin olive oil
Salt & pepper to taste

Directions:
Preheat oven to 450 degrees F. Lightly coat a baking pan with olive oil spray. In a bowl, combine all ingredients, except for sole. Place sole on baking pan & pour the mixture on the fish. Bake in the oven for 12-15 minutes. Remove from oven & place on a serving dish. Serve with either rice or potatoes.

Nutritional Info: Serves One
216 calories, 44 g protein, 1 g carbs, 4 g fat

Biggie973
12-02-2010, 08:45 PM
TOMATO & BASIL SALMON
Step 1

Preheat your oven to 400 degrees F. Spray a shallow baking dish with a light coating of Pam cooking spray (or similar substitute). Place one 6-ounce salmon fillet in dish, and top it with 2 slices of tomato and 4 leaves of fresh basil.

Step 2

Add 1 tablespoon of fish stock, juice from 1/2 lemon, and salt and pepper to taste.

Step 3

Cover with foil and bake in the oven for 25 minutes. Remove and serve.

Serves one
Calories: 318
Protein: 42 grams
Carbs: 1.5 grams
Fat: 16 grams

Biggie973
01-29-2011, 01:17 PM
Spiced Salmon

INGREDIENTS

2 6-oz. salmon fillets with skin (preferably wild)
1/4 tsp. coarse salt and black pepper
Nonstick cooking spray

Sauce:

1/3 cup low-fat plain yogurt
1/2 Tbsp. olive oil
1 tsp. finely grated lime zest
1/2 Tbsp. lime juice
1/2 tsp. finely grated orange zest
1/2 Tbsp. orange juice
1/2 tsp. curry powder
1/4 tsp. cayenne pepper
1/2 Tbsp. honey

Serves 2

INSTRUCTIONS

1. Preheat broiler. Line rack of broiler pan with foil and lightly coat with cooking spray.

2. Rinse and pat fish dry. Sprinkle fish with salt and pepper, then broil 4 inches from heat for seven minutes.

3. While salmon broils, whisk together all sauce ingredients in a bowl until combined.

4. Cover salmon loosely with foil and continue broiling 7-9 minutes or until fish is light pink throughout and flakes easily. Serve topped with yogurt sauce.

NUTRITION FACTS (per serving)

345 calories, 31 g protein, 10 g carbs, 20 g fat, 0 g fiber, 9 g sugar, 87 mg sodium

Biggie973
01-29-2011, 01:22 PM
Seared Ahi Tuna
http://4.bp.blogspot.com/_yQnsDKP1QMA/TURFniGjcgI/AAAAAAAAEEc/qfaKp7gOUDs/s1600/7693.jpg
(Serves 2)

INGREDIENTS
2 Tbsp. balsamic vinegar
2 Tbsp. soy sauce (or 2 teaspoons of wheat-free tamari for gluten-free option)
1 Tbsp. of grated fresh ginger
1 clove garlic, minced
1 green onion (scallion) thinly sliced (optional)
1 tsp. lemon juice
2 (6-8 ounce.) fresh, sushi-grade ahi tuna steaks (3/4-inch thick)

INSTRUCTIONS

1. Mix balsamic vinegar, soy sauce, ginger, garlic, green onions and lemon juice together in a large bowl.

2. Place tuna steaks in bowl with the marinade, cover tightly and refrigerate for at least an hour.

3. Heat a non-stick skillet over medium-high to high heat. When the pan is hot, remove tuna from the marinade and sear them for 1 minute to 1½ on each side for rare tuna (keep on heat longer if you want the tuna more cooked through)

4. Remove from pan, and slice into 1/4-inch thick slices. Serve alone, atop a bed of lettuce or with brown rice.

NUTRITION FACTS (per serving)

213 calories, 51 g protein, 3 g carbs, 2 g fat, 0 g fiber, 270 mg sodium

tmno
04-23-2011, 12:42 AM
i always have a problem with steaming fish, thanks for tips, very helpful

georgeman22
08-04-2012, 02:08 PM
wow that is great. I like these recipes and will try soon. Thanks.

Biggie973
12-24-2012, 11:08 PM
Tropical Tilapia

The Stats
Fat: 9g
Protein: 26g
Calories: 196
Carbs: 7g
Servings 4

Directions:
Spread coconut oil along the bottom of a glass baking dish. Place the tilapia fillets in the dish and sprinkle salt and pepper on top. Pour the lime and pineapple juices on the fillets, coating them generously. Lay orange slices on top. Bake 10–12 minutes at 400 or until tilapia flakes easily with a fork.

Ingredients:
2 tbsp coconut oil
1 lb fresh tilapia fillets
1⁄2 tsp sea salt
1⁄2 tsp black pepper
1⁄4 cup lime juice
1⁄4 cup unsweetened pineapple juice
1 orange, sliced