One Fish, Two Fish
Today is part two of Fin Fish Day. Because I had so much fun sharing fish info with you yesterday, I thought I would encore it with a couple of additional fish recipes.
The first recipe is for Flounder Roulades. A quick note on flounder - it is a saltwater flat fish with a flaky white flesh and mild sweet flavor. It is also a lean fish, so it does best with gentler cooking methods. The basic concept of this recipe, a roulade (rolled food) could be used with a variety of different fish and stuffings. Vary it based on what you like. This was quite a delicious and healthy recipe, so I hope you enjoy!
Flounder Roulades: Serves 2
2 small flounder, boneless, skinless, and butterflied if necessary to make flat (We just used two fillets. If they are large, they can be cut in half to serve 4 people)
8 sprigs thyme, stemmed
1 bunch basil, stemmed and washed
8 sprigs oregano, stemmed
4 cloves garlic
1 ripe tomato, small dice
1/4 bunch spinach, stemmed and washed
1/4 cup toasted pine nuts
salt and pepper, to taste
about 1/2 cup white wine (depends on size of roulades and size of baking dish)
1. Preheat oven to 375.
2. Mince garlic, add herbs, and roughly chop. Fold in tomato, spinach and pine nuts.
3. Lay out fillets with what would have been skin side up.
4. Coat fillets with oil, salt and pepper. Sprinkle herb and garlic mixture over fish.
5. Beginning at the widest end, roll up fillet. Season the outside of the roulade with salt and pepper.
6. In a shallow baking pan, place roulades seam side down (we baked ours sitting up, but this method will probably keep them together more). Pour white wine into baking dish, bringing it 1/4 inch up the sides.
7. Cover the pan with parchment paper and bake for about 10 minutes, or until fish turns opaque.
If desired, the remaining liquid can be reduced in a pan on the stove to make a sauce. Bring liquid to a boil, and allow to simmer until it has reduced by about half. Add in about 1 Tbsp cold butter, broken into bits, to finish the sauce. Serve over the fish.
We made some delicious seared tuna and salmon recipes yesterday. You can coat the fish in sesame seeds, herbs, or marinate it before searing it at a high temperature for about 30 seconds per side. Below are a couple of delicious sauce recipes that can be used as marinades or as dipping sauces with the seared fish. They are also yummy with spring rolls and tempura vegetables!
Scallion-Ginger Dipping Sauce: Serves 4
1 Tbsp scallion, thinly cut on a bias
1 tsp fresh ginger, minced
2 tsp minced garlic
2 Tbsp tamari
2 Tbsp peanut oil
1 tsp palm sugar (you could also use maple crystals or white sugar)
Mix all ingredients in a small bowl. Wrap and refrigerate for at least 1/2 hour.
Cilantro-Orange Dipping Sauce: Serves 4
4 Tbsp rice vinegar
1 Tbsp peanut oil
1 tsp toasted sesame oil
1 Tbsp fresh ginger, minced
1 Tbsp fresh cilantro, washed and finely chopped
1/4 cup orange juice
(you could also add orange zest if you like)
Mix all ingredients in a small bowl. Wrap and refrigerate for at least 1/2 hour.
Hope you enjoy these healthy fish recipes. Back to vegetarian deliciousness tomorrow. Too tired from work and working out to write anymore - signing off.
The first recipe is for Flounder Roulades. A quick note on flounder - it is a saltwater flat fish with a flaky white flesh and mild sweet flavor. It is also a lean fish, so it does best with gentler cooking methods. The basic concept of this recipe, a roulade (rolled food) could be used with a variety of different fish and stuffings. Vary it based on what you like. This was quite a delicious and healthy recipe, so I hope you enjoy!
Flounder Roulades: Serves 22 small flounder, boneless, skinless, and butterflied if necessary to make flat (We just used two fillets. If they are large, they can be cut in half to serve 4 people)
8 sprigs thyme, stemmed
1 bunch basil, stemmed and washed
8 sprigs oregano, stemmed
4 cloves garlic
1 ripe tomato, small dice
1/4 bunch spinach, stemmed and washed
1/4 cup toasted pine nuts
salt and pepper, to taste
about 1/2 cup white wine (depends on size of roulades and size of baking dish)
1. Preheat oven to 375.
2. Mince garlic, add herbs, and roughly chop. Fold in tomato, spinach and pine nuts.
3. Lay out fillets with what would have been skin side up.
4. Coat fillets with oil, salt and pepper. Sprinkle herb and garlic mixture over fish.
5. Beginning at the widest end, roll up fillet. Season the outside of the roulade with salt and pepper.
6. In a shallow baking pan, place roulades seam side down (we baked ours sitting up, but this method will probably keep them together more). Pour white wine into baking dish, bringing it 1/4 inch up the sides.
7. Cover the pan with parchment paper and bake for about 10 minutes, or until fish turns opaque.
If desired, the remaining liquid can be reduced in a pan on the stove to make a sauce. Bring liquid to a boil, and allow to simmer until it has reduced by about half. Add in about 1 Tbsp cold butter, broken into bits, to finish the sauce. Serve over the fish.
We made some delicious seared tuna and salmon recipes yesterday. You can coat the fish in sesame seeds, herbs, or marinate it before searing it at a high temperature for about 30 seconds per side. Below are a couple of delicious sauce recipes that can be used as marinades or as dipping sauces with the seared fish. They are also yummy with spring rolls and tempura vegetables!
Scallion-Ginger Dipping Sauce: Serves 4
1 Tbsp scallion, thinly cut on a bias
1 tsp fresh ginger, minced
2 tsp minced garlic
2 Tbsp tamari
2 Tbsp peanut oil
1 tsp palm sugar (you could also use maple crystals or white sugar)
Mix all ingredients in a small bowl. Wrap and refrigerate for at least 1/2 hour.
Cilantro-Orange Dipping Sauce: Serves 4
4 Tbsp rice vinegar
1 Tbsp peanut oil
1 tsp toasted sesame oil
1 Tbsp fresh ginger, minced
1 Tbsp fresh cilantro, washed and finely chopped
1/4 cup orange juice
(you could also add orange zest if you like)
Mix all ingredients in a small bowl. Wrap and refrigerate for at least 1/2 hour.
Hope you enjoy these healthy fish recipes. Back to vegetarian deliciousness tomorrow. Too tired from work and working out to write anymore - signing off.
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