Archive for the Fish Category

Salmon with Garlic and Basil

Posted in Fish, Lean & Green with tags , on May 12, 2009 by yourhealthcoaches

Prep Time: 5 mins (+1 hour marinating time)
Cooking Time: 15 mins

Ingredients

1 tablespoon fresh basil, chopped
1 tablespoon fresh lemon juice
1 teaspoon olive oil
1/2 garlic clove, minced
6 oz. salmon filet
salt and pepper to taste
1 cup romaine lettuce
1 cup spinach

Method

Combine basil, lemon juice, oil, garlic in a small bowl. Add fish and marinade for 1 hour. 
 
Spray broiler pan with non-stick cooking spray. Place fish skin side down. Sprinkle fish evenly with salt and pepper. You may cook fish with some of the marinade for extra flavor.  Broil for 10-12 minutes; turn and cook an additional 3 minutes or until skin is crispy. Serve on lettuce and spinach.

This recipe makes 1 serving.

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Grilled Halibut with Lemon Vinaigrette

Posted in Fish, Lean & Green with tags , on May 12, 2009 by yourhealthcoaches

Prep Time: 20 mins
Cooking Time: 15 mins

Ingredients

Vinaigrette

1 tablespoon fresh lemon juice
2 teaspoons olive oil
3/4 teaspoon shallots, finely chopped
1 teaspoon capers, chopped
salt and pepper to taste

Fish

cooking spray
7oz. halibut filet
salt
1 tablespoon fresh chives
1/2 cup green beans
1/2 cup broccoli
1/2 cup cauliflower

Method

Combine vinaigrette ingredients in a small bowl and whisk. Heat a non-stick grill pan over medium heat. Coat pan with cooking spray. Sprinkle fish with salt and pepper on both sides and add to pan. Grill 3-5 minutes on each side depending on thickness of fillet. Steam green beans, broccoli and cauliflower and spray with non-caloric butter spray if desired. 

Spoon vinaigrette onto the fish and serve with vegetables.

This recipe makes 1 serving.

Orange Infused Haddock

Posted in Fish, Lean & Green with tags , on May 8, 2009 by yourhealthcoaches

Haddock is a delicately flavored fish; when mixed with the strong flavors of orange and mustard it really comes alive.

Ingredients

  • 7 oz boneless haddock
  • Peel of half an orange
  • 1 tsp whole grain mustard
  • 1 tbsp orange juice
  • ½ cup mung bean sprouts
  • ½ cup green beans
  • 1 tsp olive oil

Instructions

Use a lemon zester to take strings of peel from the orange. If you don’t own one then use a normal peeler and cut the peel into thin strips on a board.

Mix peel, mustard and orange juice in a bowl and use to marinade haddock.

Remove the orange peel. Grill the haddock skin side up first for 5 minutes then turn over add back the peel, add a little olive and cook for a further 5 minutes. 4 minutes before cooking is finished add the bean sprouts to the grill tray to gently heat them.

Serve with boiled green beans. Do not eat the haddock skin or orange peel.

Lemon and Fennel Cod

Posted in Fish, Lean & Green with tags , on May 8, 2009 by yourhealthcoaches

Fennel is an under used vegetable but has a fantastically unique flavor that melds beautifully with the juice from the cod to produce a warming and refreshing broth.

Ingredients

  • 7oz cod
  • 1 cup fennel, thinly sliced (approx ½ bulb)
  • ¼ cup scallions, sliced
  • ¼ cup parsley, chopped
  • 1 cup water
  • 1 tsp bouillon
  • 1 tbsp lemon juice
  • 1 tsp olive oil
  • Salt & pepper

Instructions

Pre-heat oven to 400F/205C.

Thinly slice the fennel, discarding the tops and core.

Heat a skillet and add the olive oil. Cook the fennel for 5 minutes adding a little salt.

Mix bouillon, lemon juice and water and add to pan along with the cod. Bring the water to the boil then transfer everything to an oven proof dish. Cover and place in oven for 15 minutes.

Uncover then cook for a further 2-3 minutes.

Serve garnished with parsley.

Baked Portuguese Cod

Posted in Fish, Lean & Green with tags , on May 8, 2009 by yourhealthcoaches

Ingredients

  • 7 oz skinless boneless cod
  • 1 cup cherry tomatoes, halved
  • 1 clove garlic, crushed
  • ¼ cup celery
  • ½ cup green peppers
  • 1 cup water
  • 1 tsp bouillon

Instructions

Pre-heat oven to 350F/180C.

Place all ingredients in a pan lined with aluminum foil. Wrap the foil around the cod so that it is sealed in.

Bake in oven for 1½ hours.