Whole Wheat Panko Breaded Tilapia with Vegetable Relish

Sometimes, you want to make a meal look a bit fancier, when the truth is that you are really using up some vegetables and running low on time. This recipe may seem like it takes lots of effort, but I swear, after a bit of assembly line prep, it is rather quick but looks time-consuming.

Savory tips:
a. Make the relish while the fish is in the oven.
b. Use white panko crumbs if that is all you have
c. Whisk together your own o.o. & vinegar if you do not have an appropriate dressing



Ingredients (4 servings):
¾ cups whole wheat Panko bread crumbs
1 teaspoon garlic powder
¼ c grated Parmesan cheese
1/4 cup lemon juice
½ teaspoon salt
¼ teaspoon pepper
Olive oil cooking spray
¼ cup frozen corn, thawed
½ red pepper, minced
½ green pepper, minced
1 teaspoon fresh parsley, chopped
1/3 cup Newman's Own Olive Oil & Vinegar Dressing (or make your own o.o. & vinegar)

Instructions:
1. Preheat oven to 425 degrees.

2. Prepare breading by combining bread crumbs, garlic powder, Parmesan cheese, salt and pepper.

3. Place lemon juice in a bowl and a cooling rack in a baking pan.

4. Create the following ‘assembly line’: lemon juice, breading, cooling rack. Spray the cooling rack with cooking spray.

5. Dip the fish into the lemon juice, and then coat both sides with the breading and place onto the rack. Repeat until all 4 pieces are done.

6. Bake for 18 -20 minutes depending on the thickness of the fish.

7. While the fish is baking, prepare the relish by combining the corn, peppers, parsley and dressing in a bowl and mix well.

8. Place relish over fish when serving.

My favorite prep bowls are the break and chip-resistant ones that I offer in my OpenSky shop. They are also microwave safe, 'nest' together for neat, easy storage and are Dishwasher & freezer safe. Brilliant!

Horseradish Crusted Salmon

I was browsing a copy of Good Housekeeping magazine while waiting (and waiting) at a doctor's office last week and one recipe caught my eye: Horseradish Salmon. I knew right away that this would be popular at home as my kids enjoy Salmon and my son loves a Boar's head Horseradish Sauce.

I bought the sauce a few months back figuring my hubby would love it on sandwiches, steaks etc. and since kids love trying what we like (especially daddy), I know must keep it in stock for the youngest as well.



Ingredients:
2 (5 to 6 ounces each) boneless wild caught salmon fillets
1 tablespoon fresh thyme and parsley
1 tablespoon(s) olive oil 1/2 cup(s) panko (coarse bread crumbs)
2 tablespoon(s) Boar's Head horseradish sauce
A few dashes of salt and pepper

Directions:
1. Preheat oven to 450°F. Line a pan with parchment paper.
2. In small bowl, combine panko crumbs, horseradish sauce, thyme, parsley and oil. Place the salmon on the pan and sprinkle with salt and pepper. Press panko mixture evenly on top of fillets. Bake salmon 8 minutes or until golden brown on top and opaque throughout.

EatingWell Wednesday : Honey-Soy Broiled Salmon

Since I have been running around to many appointments this week, I had already planned on having Salmon and relying on EatingWell for my Wednesday main dish. All I had to type in was 'Vinegar Salmon' and up popped this Honey-Soy Broiled Salmon. I bet you are thinking 'that is a strange combination of words'. Well, this family loves vinegar so I figured a tangy recipe would pop up.


I am guessing that most of you have a bottle of vinegar, some honey and soy sauce in the house so give this a try. It honestly takes 1 minute to prep, 15 minutes to marinate and then a few minutes to broil. Toss some tomatoes and leftover grain on the side and you are done.

Baked Fish Sticks - Frugal & A Favorite

Everyone loves fish sticks but the offerings in the frozen food section contain more thick 'batter' than fish so I decided to use real foods and make a baked version that will be demanded in your house. Buy the white fish on sale and make this very economical.




Ingredients
Canola oil cooking spray
¾ cup whole-wheat Panko breadcrumbs
1/2 teaspoon garlic powder
1/3 teaspoon Szechuan Style pepper blend
½ tsp dried dill
1.5 Teaspoon Asiago or Parmesan cheese--grated
1/4 teaspoon salt
1/2 cup whole wheat flour
1 large egg, beaten
1 pound Tilapia fillets, cut into 1/2-by-3-inch strips (or cod if on sale-but thicker pieces)

Directions:

1. Preheat oven to 425°F. Set a wire rack on a baking sheet and coat it with the cooking spray.

2. Prepare three bowls:
In one; mix the breadcrumbs, garlic powder, pepper blend, dill, cheese and salt together.
In the second: the flour and dash of salt.
In the third: The egg, well beaten

3. Dredge each strip of fish in the flour (shake off excess), dip it in the egg and then coat all sides with the breadcrumb mixture and place on the prepared rack.

4. Lightly spray the fish sticks with the cooking spray.

5. Bake for approximately 10-12 minutes, until the fish is cooked and the breading is golden brown.

6. Dip in tartar sauce (to be posted later)

EatingWell Wednesday - Haddock with Orange-Shallot Sauce & a Quiz!

My Mom is visiting from Maine and loves fish. We made some Salmon over the weekend and then we picked up some Wild Haddock for tonight. She asked for me to do a simple saute and make a sauce. Since today was wildly busy, I grabbed a lovely recipe from EatingWell and had time to enjoy our dinner together.

I used whole wheat flour for the dredge and used low-sodium chicken broth instead of white wine. I rarely saute fish and never enjoy smelling like oil but for mom, anything goes! By the way, the sauce was loved by all and the dijon with the OJ is a great combination.

QUIZ: Who can tell me what this photo shows?

Fast & Frugal Friday: Baked Orange Roughy with Paprika and Garlic

Considering we are allowed to have Orange Roughy only once a month, I figured I had better stick with my tried and true recipe. Although I do enjoy to make some truly mutli-layered, multi-flavored recipes, I find that when it comes to fish, I prefer it light and simple. Here is a great example and so fast and easy.....this would be a good one to pull out for last minute guests as well.

Ingredients: all of these are guesstimates as I whip out the ingredients and just toss them on.

1 lb. orange roughy fillets

1/2 teaspoon olive oil

1/2 teaspoon paprika

1 large or 2 medium cloves of garlic, chopped

1/8 teaspoon each salt and pepper

Directions:
1. Preheat oven to 375 degrees. Brush each fillet lightly with EVOO , apply the following to both sides: Salt, pepper and paprika

2. Sprinkle chopped garlic on top and bake approximately 20-22 minutes

Eating Well Wednesday - Seafood Guide

As I quickly roamed the frozen fish section of Trader Joe's today with two tuckered toddlers, I grabbed some orange roughy and it made me think about the seafood we consume. We all 'know' that some fish are better for us than others but do we all really 'know' which should be consumed more often as which less often? Lucky for us, Eating Well has done all the research for us. Yes, orange roughy is one of those that we eat infrequently. Luckily, our family favorites are on the 'best' list: shrimp, wild salmon and tilapia. Please read more about the ratings on their website.

Best Choices
Anchovies
Catfish (farmed)
Caviar (U.S. farmed)
ClamsCod (Pacific)
Crab (except king and blue)
Flounder (Pacific)
Halibut (Pacific)
Herring
Mackerel (except king)
Mahi-Mahi (dorado)
Mussels Oysters (farmed)
Pollock
Salmon (wild)
Sardines
Shrimp (U.S. farmed, U.S. or Canadian wild caught)
Sole (Pacific, English/Dover)
Squid Striped bass (farmed)
Sturgeon (farmed)
Tilapia (farmed, U.S. and Central America)
Trout (rainbow, farmed)
Tuna (canned, light)
Tuna (yellowfin, farmed)

Caution Advised
Crab (king)
Lobster (Maine/American)
Lobster (spiny/rock)
Monkfish
Oysters (wild)
Salmon (farmed)
Scallops
Sea bass (wild)
Tuna (canned, white)
Tuna (steaks)

Worst Choices
Bluefish
Caviar (wild sturgeon)
Chilean Sea Bass
Cod (Atlantic)
Crab (blue)
Flounder (Atlantic)
Grouper
Haddock
Halibut (Atlantic)
Mackerel (king)
Marlin
Orange Roughy
Pacific Rockfish (Pacific snapper)
Shark
Shrimp (wild, foreign)
Snapper (red)
Sole (Atlantic)
Swordfish
Tilefish
Tuna (bluefin)

Meyer Lemon Red Snapper and Round-up II

I do not recall when I have had red snapper which that tells me that it has been more than 10 years. I found some frozen filet's at Trader Joe's and decided I would use them in my meyer lemon madness....I mean lemon and fish are a classic right? So how would it taste with the orange essences? I think darn tasty.

Ingredients:
12 oz. red snapper filets
2 tablespoon meyer lemon juice
1 large clove garlic
1/4 cup scallions, chopped
1/4 teaspoon fine sea salt
2 teaspoon grapeseed oil
6 slices meyer lemon

1. Set oven to 400 degrees.

2. Squeeze meyer lemon juice into bowl, then add oil, garlic, sea salt and whisk together.

3. Place filet's onto foil (enough to make a packet), pour mixture onto filet's, and top with lemon slices. Seal filet's (like a packet) and let sit about 10 minutes. Place into oven and bake 30-35 minutes*
*The filets were quite thick so it took longer than I anticipated.

Meyer Lemon Round-up II:

Kathy of Healthy. Happy. Life. (that title makes me smile) made an amazing vegan dessert called 'Meyer Lemon Custard Island Parfait (she made me smile again) that is made with few ingredients and says that we can make it in 30 seconds.....shall we give it a try?

101 Cookbooks has a fabulous risotto recipe featuring the zest of 4 meyer lemons. Zesty!

Salmon Cakes & Cauliflower Puree

My friends have been requesting that I get this recipe up here so I am caving to peer pressure. I made these today as a special treat to a friend today. I figured she will be getting lots of chicken and pasta so I would bring a little treat. I hope she and her family love them. Oh, and this is the first time I have ever made cauliflower puree so wish me luck with the little ones at dinner time (they do not eat mashed potatoes so this may be tough).

Salmon Cakes
Ingredients:
1 1/2 pounds fresh salmon fillet
3 cups whole wheat bread crumbs
4 scallions, chopped
2 small ribs celery, finely chopped
2 tablespoons parsley, finely chopped
2 tablespoons chives, chopped
3 tablespoons old fashioned oats
2/3 cup light mayonnaise
Salt and black pepper
3 large eggs
3 tablespoons extra-virgin olive oil
Creamy Dill Sauce (recipe follows)

1. Cook salmon at 350 degrees. Check after 40 minutes and continue until done.

2. Meanwhile, toast at least 6-8 pieces of whole-wheat bread, remove crust and allow to cool. Then use a food processor to pulverize. I left mine slightly larger (similar to panko). You can always simply purchase some whole wheat bread crumbs, even whole-wheat panko if you can find it. Make approx. 3 cups.

3. Once cooled, flake the salmon into a large bowl. Using a fork, mix in 1/2 cup bread crumbs, scallions, celery, oats, parsley, chives, mayonnaise, a pinch of salt and black pepper. Refrigerate for a minimum of 30 minutes. You can even make until this point the evening before.

4. Beat the 3 eggs with a tablespoon of water and place aside. Form the salmon mixture into 8-10 patties about 1 inch thick. In a bowl, mix the remaining 2 bread crumbs with 1 teaspoon salt. Coat the patties with the bread crumbs, then the eggs, then the panko again.

5. In a heavy skillet, heat half of the olive oil over medium-high heat. Once you are ready to add the patties, lower heat to medium. Add 4 salmon patties and cook until golden, about 3 minutes per side. Drain on paper towels. Repeat with the remaining oil and patties.

Creamy Dill Sauce
Ingredients:

1/2 cup light mayonnaise
2 teaspoons white wine vinegar
1 teaspoon lemon juice
2 teaspoons dill, chopped
pepper
Combine the mayonnaise, vinegar, lemon juice and dill. Serve with the patties.

Cauliflower Puree
Ingredients:
1 head of cauliflower, chopped
1.5 cups low sodium vegetable broth
3 tablespoons half-n-half
1 tablespoon hot broth fron cooking
1/2 cup grated Parmesan cheese

1. Bring 1.5 cups of broth and garlic to a boil. Meanwhile, cut off the stems of the cauliflower, break into florets and chop roughly. Add cauliflower to pot, cover and turn down to a simmer for 10 minutes.

2. Remove the cauliflower and toss half of it in a blender along with 1 Tablespoon of the steaming broth and 2 Tablespoons of the half-n-half. Blend, then puree until smooth.

3. Add the parmesan cheese and remaining 1 tablespoon half-n-half and puree until smooth. I did not need to add any salt because of the cheese. If you want a thinner consistency, add another tablespoon of broth or half-n-half.

Miso Salmon & Green Beans with Lemon-Parsley Butter

So the grandparents have arrived to pick up the kids and now you the the your 'significant other' are super hungry and it is Valentine's day. Check out the super fast option below:

Miso Salmon Ingredients:
1/2 teaspoon low-sodium soy sauce
1.5 tablespoon orange juice
1 tablespoon miso
1/8 teaspoon ground ginger
1 lb. salmon fillet
Cooking spray
1 tablespoon fresh chives

Directions:
1. Preheat broiler. Whisk first 4 ingredients together in a small bowl.
2. Place fish in baking dish coated with cooking spray or place on foil.
3. Spread miso mixture all over top and sides of fish.
4. Broil for approx. 10 minutes, watching carefully. Remove from oven and remove skin if necessary. Sprinkle with chives and enjoy.

Lemon-Parsley Green Beans: Ingredients
8 oz. frozen whole green beans
2 teaspoons lemon-parsley butter

Directions:
1. Place green beans and 1/2 teaspoon water in a microwave safe bowl. Cover with plastic wrap and cook on high setting for 2 to 3 minutes. Stir and check for doneness (thoroughly heated and crisp-tender). If necessary, recover and cook an additional 1 to 2 minutes.
2. Place butter on top, mix and eat.

Salmon 'ala Hamm'

I was inspired to expand upon a recipe that a friend once shared. Always try to use the freshest fish you can find. I will post about identifying fresh fish at a later date.

Ingredients:

1 lb. Salmon (skin removed)

Worcheshire Sauce (I just shake it on but I will guess 3 tablespoons)

1/2 lemon

1/2 tablespoon unsalted butter*

1/2 onion

2-3 cloves chopped garlic

2 tablespoons fresh or 3/4 teaspoon dried dill

Ground pepper

Directions:
1. Preheat oven to 350 degrees.

2. Place the Salmon on a large sheet of foil, season with pepper, dress with Worcestershire sauce, the dill and a few thin pats of butter. Then toss on garlic, place thin slices of onion (I prefer sweet) all over the filet and cover with thin slices of lemon.

3. Wrap the filet in foil, place on pan and bake for approx. 20-30 minutes, depending on the thickness of the fish. Check the doneness and bake longer if needed.

4. The lemon slices should be discarded but the onions get partially caramelized and taste great. I did not mention seasoning with salt as the Worcestershire is salty.

*(Ok, if you are going to worry about a little bit amount of butter, than skip it)