March 26, 2001
Filet of Sole Florentine.
Filet of Sole Florentine
2 c. chopped fresh spinach
1/4 c. dry bread crumbs
1 Tbsp. minced shallots
1/2 tsp. mixed fresh rosemary or 1/4 tsp. dried and crushed
1/2 tsp. fresh thyme leaves or 1/4 tsp. dried
3 to 4 gratings fresh nutmeg, or pinch of ground
1/4 tsp. salt or to taste
1/4 tsp. fresh ground white pepper or to taste
1 lb. fillet of sole, in 4 pieces
1/2 c. defatted chicken broth
1 tsp. cider vinegar
1 tsp. sugar
Paprika, for garnish
Preheat oven to 350 degrees.
In a large bowl, mix together spinach, bread crumbs, shallots, rosemary, thyme, nutmeg, salt and pepper.
Arrange spinach mixture to cover bottom of 8-inch square or other shallow baking dish just large enough to hold fish in one layer.
Arrange fish over spinach, overlapping as little as possible.
In a small saucepan, combine broth, vinegar and sugar and bring just to a boil. Pour hot liquid over fish. Dust fillets lightly with paprika.
Bake until fish is opaque white all the way through. Serve immediately.
Makes 4 servings, each containing 145 calories and 2 grams of fat.
Grilled Tuna with Kiwi Mango Salsa
2 large or 3 medium kiwi
1 medium mango, peeled and cut away from pit
3 Tbsp. finely chopped red onion
1/2 tsp. grated peeled fresh ginger
1/4 tsp. salt
1 Tbsp. fresh lime juice
1 lb. fresh tuna
1 tsp. canola oil
1 tsp. grated fresh ginger
1 small jalapeno pepper (or to taste), seeded and minced
1/4 tsp. salt
Freshly ground pepper
1 Tbsp. fresh lime juice
8 packed cups mesclun (mixed baby salad greens), rinsed and dried
2 tsp. extra virgin olive oil (optional)
Preheat grill or broiler.
Cut tuna into 16 cubes and place in a non-metal bowl. Add oil and toss fish to coat. Add ginger, jalapeno, salt, a few grinds of pepper and lime juice.
Toss to combine. Set aside while making salsa or cover and refrigerate up to 30 minutes.
Peel and chop kiwi into 3/8-inch pieces to make at least 1 c. Place in a non-metal bowl.
Chop enough mango into a 3/8-inch pieces to make 3/4 c. Add to kiwi. Mix in onion, ginger, salt and lime juice. Set aside.
String marinated tuna cubes loosely on skewers. Grill 3 minutes. Turn and grill until fish is cooked through, 1 to 2 minutes more. (To broil, arrange fish on one layer in a shallow pan.
Broil 3 minutes. Turn fish, using tongs. Broil until fish is cooked through, 1 to 2 minutes more. (To broil, arrange fish on one layer in a shallow pan.
Broil 3 minutes. Turn fish, using tongs. Broil until fish is cooked through, 1 to 2 minutes more.)
To serve, arrange 2 cups mesclun on each of 4 dinner plates. Heap a quarter of salsa over center of greens. Set 4 pieces of tuna around greens. If desired, drizzle 1/2 tsp. olive oil over greens.
Makes 4 servings, each containing 207 calories and 3 grams of fat.
Parmesan Baked Fish Packets
4 sheets (12x18-inches each) heavy duty aluminum foil
4 orange roughy, cod or sole fillets (4 to 6 oz. each), thawed
1/4 c. mayonnaise
1/4 c. grated Parmesan cheese
2 medium zucchini, sliced
1/2 medium red bell pepper, cut in strips
Preheat oven to 450 degrees or grill to medium high. Spray foil with nonstick cooking spray.
Center one fish fillet on each sheet of aluminum foil. Spread with mayonnaise. Sprinkle with Parmesan cheese and cayenne pepper. Top with vegetables.
Bring up foil sides. Double fold top and ends to seal packet, leaving room for heat circulation inside. Repeat to make four packets.
Bake 18 to 22 minutes on a cookie sheet in oven or grill 10 to 12 minutes in covered grill
Makes 4 servings.
Honey Mustard Salmon with Lime and Peppers
1 Tbsp. lime juice
2 tsp. honey
1 tsp. prepared mustard
1 salmon filet, about 4-5 oz.
1/4 small yellow pepper, thinly sliced
1/4 small red pepper, thinly sliced
1/4 small green pepper, thinly sliced
Salt and pepper, to taste
Preheat oven to 400 degrees. Mix juice, honey and mustard together in a small bowl.
Place the salmon on a piece of parchment paper or foil large enough to fold over and completely cover the fish. Poke holes into the flesh of the salmon with a fork. Pour the lime marinade over the fish. Top with the pepper slices. Wrap the fish. If using parchment paper, wrap again in foil. Make sure edges of foil are sealed well and that the sealed edges are facing up during baking.
Bake until done, 20 minutes or so.
Makes 1 servings, with 227 calories and 8 grams fat.
Grilled Snapper With Pink Grapefruit Salsa and Fried Capers
2 pink grapefruit
1/2 small red onion, thinly sliced
1 avocado., peeled and diced
2 Tbsp. extra virgin olive oil
Juice of one lemon
2 Tbsp. cornmeal
2 Tbsp. all-purpose flour
1/3 c. capers, drained
1 c. olive oil or vegetable oil
6 red snapper or rock cod fillets (1-1/2 to 2 lbs.)
1/4 tsp. salt
1/4 tsp. cayenne pepper
Using a sharp knife, cut away peel and white pith from each grapefruit. Cut grapefruit between membranes to remove segments. In a small, nonreactive mixing bowl, gently mix grapefruit segments, onion, avocado, extra virgin oil, and lemon juice; refrigerate and reserve.
In a small mixing bowl, mix cornmeal and flour. Toss capers in mixture.
In a small saute pan or skillet; heat oil until hot. Carefully add capers. Fry capers until golden, about 2 minutes. Using a strainer, remove capers to a paper towel; let cool.
Sprinkle fish with salt and cayenne pepper. Place fish on a lightly oiled grill over medium heat or on charcoal grill 4 to 6 inches from medium coals.
Grill fish for 6 to 8 minutes, turning once.
To serve, place fish on dinner plates. Top with 1/2 c. grapefruit salsa. Garnish with 1 Tbsp. fried capers.
Makes 6 servings.
Grilled Catfish Tacos with Tomatillo Salsa
1/2 small white onion
3 garlic cloves, peeled and roughly chopped
3 Tbsp. fresh lime juice
1/4 tsp. cumin, preferably freshly ground
4 catfish fillets, total about 1-1/2 lbs.
Olive oil for brushing
6 sprigs of fresh cilantro
Tamatillo Salsa, recipe follows
A small bowl of lime wedges for serving
12 fresh, warm corn tortillas
In a food processor or blender, puree the onion, garlic, lime juice, cumin and 1/2 tsp. salt. Place the fish fillets in a glass baking dish. Using a spoon, cover both sides of the fish with the marinade. Cover and refrigerate 1 hour or up to 8 hours.
Remove the fish from the marinade and gently shake off the excess. Oil the fish on both sides and place on the cooking grate. Grill over charcoal or gas using direct medium heat 10 minutes, turning once halfway through cooking time, until lightly browned, cooked through and almost flaking.
Break the fish into large pieces and sprinkle with cilantro. Set fish on the table, along with the tomatilla salsa, lime wedges and hot tortillas for your guests to make into soft tacos.
Makes 12 tacos.
Steamed Salmon Steaks, Chinese Style
2-1/2 lb. salmon steaks
2 cloves garlic, thinly slivered
1 1-inch slice of fresh ginger, peeled and thinly slivered
2 scallions, minced
1 Tbsp. soy sauce
1 Tbsp. dry sherry
Combine ingredients and rub mixture all over salmon steaks. Place fish on a plate and pour any remaining mixture over it. If time permits, marinate in refrigerator for two hours.
Before steaming, add two cups of water to a non-stick soup pot. Cover and bring to boil. In the meantime, set salmon steaks into steamer insert. Set the steamer atop the soup pot with the water boiling, cover and steam salmon until cooked through, about 10 minutes. Serve immediately
Makes 4 servings.