Tag Archives: healthy

Steamed Cod in Ginger-Soy Broth

14 Jun

In the ever-expanding search for more fish recipes, I came across this one and gave it a go last night. I decided to add in some sweetness to the original recipe, as both the ginger and rice wine vinegar are both quite pungent. It follows my rules, though: simple, quick and ultimately, pretty damn delicious. I recommend serving it with rice: the sauce in which the fish is cooked is delicious on basmati.

Serves 2.

Ingredients

Cod Fillets

2 cod fillets
3 tb rice wine vinegar
2 tb soy sauce
1 1/2 tb ginger, grated or finely chopped
2 ts hoisin
1 ts sugar
2 scallions
salt & pepper

Directions

1. In a large skillet, combine vinegar, soy sauce, ginger, hoisin and sugar. Bring to a simmer.
2. Salt and pepper the fish and place the fillets in the pan. Bring liquid to a boil.
3. Cover and lower the heat so that the liquid is only simmering. Cook 6 minutes.
4. Meanwhile, slice scallions into 2″ pieces, lengthwise. After the 6 minutes, lift the lid and place the scallions on the fish. Cook one more minute.
5. Remove fish from the pan and plate. Taste sauce and adjust as necessary.
6. Spoon sauce on to fish and, if serving with rice, on to rice.

Finished product!

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Peppered Salmon w/ Creamy Chick Pea Dressing

12 Nov

J made this Tyler Florence recipe the other night and it came out beautifully! The salmon was crispy on the outside, but flaky and tender on the inside. Tons of flavour from the crust, no question, and it was very tasty with the accompanying chick pea dressing. Nicely done, J!

Serves 4.

Ingredients
1/4 c black peppercorns
1/4 c coriander seeds
4  salmon fillets
2-3 tb extra virgin olive oil

Dressing
salt & pepper
1 can chick peas
2 ts cumin
1 ts paprika
1 lemon, juiced
1/4 c extra virgin olive oil

Directions

1. Grind peppercorns and coriander in a clean coffee grinder and pour the mixture onto a plate.
2. Roll salmon in the mixture.
3. Heat 2-3 tb olive oil in a large skillet and heat til the oil is smoking.
4. Sprinkle fish with salt & pepper and place in the pan, searing 4-5 minutes per side.
5. For the vinaigrette, drain the chick peas into a large bowl, reserving the liquid.
6. Add olive oil, cumin, paprika, lemon juice, salt & pepper. Spoon 1/2 the mixture into a blender and puree. Add in the liquid as necessary to thin out the mixture. (You’ll need roughly half of it.)
7. Stir the puree back into the rest of the vinaigrette to thicken.
8. Dish the chick pea dressing into the middle of the plate and place the salmon on top.

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Turkey Tacos

9 Nov

When I come home from my Wednesday evening run, and then walk the dog, I am not interested in dinner that requires a lot of preparation. A little chopping and into the pan is my preferred method. Quick, easy, healthy. So when I came across a recipe for turkey tacos that could be made in about 15 minutes, I was very happy! Thanks EVER so, Martha.

You could absolutely add some chopped sweet peppers and/or corn to this recipe for a little crunch.

Ingredients

2 tb hot sauce (I used hot sauce & added some chipotle)
1 tb tomato paste
2 tb vegetable oil
1 medium onion, chopped
2 garlic cloves, minced
1 tb chili powder
2 ts cumin
1 lb ground turkey
salt & pepper
handful cilantro leaves
tortillas

Directions

1. In a small bowl, whisk hot sauce, tomato paste and 2 tb water.
2. In a medium-sized pan, heat the vegetable oil and add the chopped onion. Cook for 3 minutes. (If you’re adding peppers or corn, toss them in here.)
3. Add in garlic, chili powder and cumin. Stir and saute 2 minutes.
4. Add in ground turkey with a pinch of salt and pepper. Cook roughly 3 minutes and then stir in the sauce.
5. Warm the tortillas, spoon the turkey into the middle and sprinkle with cilantro.

If you’ve got an avocado kicking around, slice it up and throw it into the tacos, too. A little spritz of lime and you are in delicious business!

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Tropical Salad

1 Nov

Pretty straightforward, but tropically-inspired goodness doesn’t need to be complicated! Goes really well with most mains, especially tilapia or salmon.

Serves 4

Ingredients

1 mango, diced
1 pineapple, diced
1 avocado, diced
1/2 red onion, diced finely
1/4 c cilantro
2 tb olive oil
1 lime/lemon, juiced

Directions
1. Add all of these ingredients into a large bowl.
2. Eat…but share with others!

Side note: if you can get your hands on a papaya or some jicama, both would work well in this dish, too.

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Shrimp & Mango over Soba Noodles

27 Aug

You want to make this. Trust me. It’s got lots of different textures, it’s easy to make, it’s healthy and it’s delicious.

Serves 2.

Ingredients

1tb canola oil                               
1 mango, sliced thinly
1/2 red pepper, sliced thinly
1/2 orange pepper, sliced thinly
handful of snow peas
12-16 shrimp, peeled & deveined
1 c roasted peanuts
1/4 c chopped cilantro
2 packages of soba noodles

Sauce

1 lime, juiced
2 tb soya sauce
2 tb hoisin
1 tb oyster sauce
1 tb rice wine vinegar
2 tb ginger
1 ts sesame oil
1 ts hot sauce

Directions

1. In a small bowl, combine all the ingredients for the sauce.
2. Boil a pot of water for the soba noodles and cook to the directions on the package. (Usually two minutes tops.) Drain.
3. Heat up canola oil in a wok or large pan to medium-high heat. Add peppers & shrimp, cooking for 1 minute.
4. Add in mango, snow peas and peanuts. Cook 1 minute.
5. Add in sauce and drained noodles. Cook another minute until all ingredients are coated with the sauce and shrimp are pink.
6. Serve and top with cilantro.

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Tilapia Tacos

17 Aug

OK, so “fish taco” might not be the most appealing phrase on the planet, but these tilapia tacos are downright yummy. And simple. I promise. Tilapia is one of those great white-meat fish that doesn’t have a ton of flavor, so this dish is great if you’re feeding folks who don’t like things that, “taste too fishy.” I *was* one of those people, so I know of what I speak!

You’ll see very small measurements in this recipe. I don’t really measure the spices – a shake or two will do. If you like lots of cumin, add more! I wouldn’t recommend adding too much more cinnamon, though: it’s really potent and can dominate the rest of the flavours.

Serves 4.

Ingredients

2 tb olive oil
1 ts cumin
1/2 ts cinnamon
1/2 ts salt
1/2 ts pepper
4 garlic, minced
1 small handful of cilantro, chopped
1 lime, juiced
2 tilapia filets
1/2 red onion, diced
1 ear of corn/1c corn kernels
1/2 bell pepper, diced
2 chipotle peppers in adobo, minced
1 c sour cream

Directions

1. Mix the chipotle peppers and sour cream in a bowl and set aside.
1a – if you’re using an ear of corn, boil a large pot of water and cook the corn for 3 minutes. Toss into a bowl of ice water to stop the cooking process. Using a good, sharp knife, remove all the kernels and set aside.
2. Heat oil in a pan over medium-high heat and add everything from cumin to the cilantro in the above list. Saute for 3-4 minutes.
3. Add the tilapia fillets, onion & pepper. The fish will take anywhere from 3 minutes/side to 5/side, depending on how thick the fillet is. Regular, supermarket fillets will be closer to 3 minutes.

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