Fish

Fish recipes

Two Good Gumbo recipes from our New Orleans Days
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Two Good Gumbo recipes from our New Orleans Days

Two Good Gumbo recipes from our New Orleans Days

Seafood and or Chicken

What is New Orleans without a big bowl of Gumbo ?  Here are two recipes one for the seafood lovers and one for those who are not so crazy about seafood. I found these in the Cane River Cuisine cook book which we got when attending a tour of the plantations festival in Natchitoches, LA. TI was published by one of my favorite customers wife group, while I was with 20th Century Fox. We have had many a good meal either taken for directly or tweaked by us.

Natchitoches_Downtown

Mama’s Seafood Gumbo

Ingredients:

  • 3 large white onions, chopped
  • 3 cloves garlic, minced
  • 3 tbsp. Oil
  • 1 package frozen sliced okra
  • 1 can tomatoes
  • 6 tbsp. Oil
  • 6 tbsp. Flour
  • 2 pounds cleaned deveined shrimp
  • 2 quarts water
  • 1 ½ cups chopped green onion and tops (scullions)
  • 1 cup chopped parsley
  • 4 bay leaves
  • 2 tsps. Thyme
  • Salt, pepper, red pepper flakes, and onion salt to taste
  • 6 dashes of tabasco
  • 1 can lump crabmeat
  • 1 16 ounce jar oysters

 

How:

Sauté white onions and garlic in 3 Tablespoons oil. Add okra and cover until okra becomes tender. Add tomatoes. Cook for about 15 minutes. Make a dark roux using 6 tablespoons flour and 6 tablespoons oil. Add 2 quarts water slowly to roux. Stir constantly. Add okra, onion, garlic and tomato mixture. Add chopped green onions and parsley, bay leafs and thyme. Add black pepper, red pepper flakes, onion, salt and tabasco. Let cook on medium heat for 1 ½ to 2 hours, add crabmeat and oysters, Allow to cook 3 to 5 minutes longer, Serves 8 to 10

Cane River

Chicken and Okra Gumbo

Ingredients

  • 1 (2 pound) Fryer
  • 2 or 3 cups cut okra
  • 1 bell pepper, chopped
  • 1 can tomatoes
  • ½ cup oil
  • 2 tablespoons flour
  • 2 tablespoons oil or bacon drippings
  • Pinch of sweet basil
  • 2 cloves minced garlic
  • Salt and red pepper flakes to taste
  • Green onion tops, chopped fresh parsley or parsley flakes

How:

Cut chicken into pieces and boil in about 1 gallon water. Remove and debone. Cook okra, onions, bell pepper and tomatoes in oil slowly for about 30 minutes or until okra is not slimy. Make a roux with 2 tablespoons of flour and 2 tablespoons oil. Add roux, vegetables and chicken to hot chicken broth. Add other seasonings and cook slowly for about 2 hours. Before serving add fresh onion tops and parsley chopped fine. Serve over rice. Serves 6.

Cane River Cuisine

Grilled Swordfish and Tuna Steaks
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Grilled Swordfish and Tuna Steaks

It used to be a joke when I was growing up that on Lobster boil day on the cape I would be the only one at the table without the bib around the neck, without bowl of melted butter and without the nutcracker in front of me. No I would insist on a big fat juicy steak. I was not a lobster or much of a fish lover and living on the Cape that was hard to believe. I did like to suck the legs which I suppose got me trained for my days in New Orleans of pinching tail and sucking head. Then I discovered swordfish, oh yeah! I still grill swordfish the same way Mom showed me, pat it dry some salt and pepper and then give it a good rub in some mayo.

Ingredients

  • 1 swordfish and one tuna steak about 1” thick.
  • Mayo
  • Salt and pepper
  • Olive Oil
  • Fish rub

How

I like to let the fish sit in some grapefruit juice for a little especially if not using right away. Someone once told me or I read that is what Legal seafood does.

Pat dry with paper towel

Salt and pepper the swordfish then take about 1-2 Tbsp. of Mayo and rub all over, set aside

Pat and dry the tuna steak rub with fish rub and then drizzle some Olive oil and rub all over, set aside

Preheat grill until Hot about 15 minutes

Clean the grill and rub with some olive oil on paper towel. Use tongs as to not burn your fingers.

Grill fish about 4 minutes per side

Fish has always been tricky for me to grill it seems 1 second to long and it is dry, especially tuna. I am not a seared tuna lover I tend to prefer medium to medium rare. So I guess what I am saying is cooking time is in your hands.

Server with whatever your heart desires I suggest whatever veggies are in season I did Corn and asparagus.

June 2013

June 2013

What are the benefits of swordfish?

Swordfish is a versatile food, and you can eat it as a main course or in salads. Although it does not cure or prevent specific diseases, a moderate amount of swordfish as part of an overall balanced diet may provide some health benefits. Pregnant women should not have swordfish because it is has higher levels of mercury, an unhealthy environmental contaminant, than other seafood.

Prevent Heart Disease

Cooked swordfish has 108 mg of eicosapentaenoic acid, or EPA, and 656 mg of docosahexaenoic acid, or DHA, in each 3-oz. serving. DHA and EPA are omega-3 fatty acids, and your risk for heart disease may decrease when you have a total of 250 mg of EPA and DHA per day, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. You can get DHA and EPA from other fatty fish, such as herring, mackerel and salmon, and from shellfish, including oysters, mussels and shrimp.

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Help Control Weight

Swordfish has only 146 calories in a 3-oz. serving, and it can be part of a calorie-controlled diet to prevent weight gain. Obesity increases your risk for developing chronic diseases such as heart disease and Type 2 diabetes, and you will gain weight if you eat more calories than you expend. Another benefit of swordfish for weight control is that each serving provides 20 g protein, a filling nutrient. Protein slows stomach emptying so that you feel full for longer after a meal and may eat less at the next meal, according to the Harvard School of Public Health.

Support Bone Health

Swordfish can help you build or maintain strong bones because each serving supplies 14 mcg of vitamin D, or 93 percent of the daily value. Vitamin D is necessary for your body to properly absorb calcium from food, and a deficiency can cause osteoporosis, or weak bones, and a high risk for fractures. Many Americans, including older adults and individuals who do not get much exposure to the sun, are at risk for inadequate vitamin D intake, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Fatty fish, such as swordfish, are among the few natural food sources of vitamin D.

Prevent Nutritional Deficiencies

Each 3-oz. serving of cooked swordfish provides 7.9 mg niacin, or about 40 percent of the daily value for niacin. Niacin, or vitamin B-3, is essential for metabolizing fat, carbohydrates and protein, and a deficiency can lead to dermatitis, dementia and diarrhea, according to the Linus Pauling Institute Micronutrient Information Center. Selenium is an essential mineral that supports antioxidant activity in your body, and swordfish provides 58 mcg of selenium, or 83 percent of the daily value.

Read more: http://www.livestrong.com/article/506189-what-are-the-health-benefits-of-swordfish/#ixzz2408uzf7J

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Almond-Crusted Salmon

In our search for a healthier lifestyle we came across the Sonoma Diet maybe six years ago. I loved the way it was set up and the huge selection of meals was great.  Felt like I was cooking gourmet almost every night and in fact lost a few inches around the waist, my wife hates me I was not trying to lose weight. We have bought 3 or 4 of their cook books since and they are one of the ones I go to more often than not for ideas of what to do with whatever struck our fancy at the meat or fish market. I like to look at two or three of the same type of recipes from different sources for ideas and then make it with my own flair. Anyway this one needs no changes but I have tried cashews, pistachio and walnuts shhh don’t tell Connie.

  From: Sonoma Diet wave 2 and 3 express

Makes 4 servings

Start to finish 20 minutes

Ingredients:

  • 1 lbs. salmon fillet, skinned, cut in 4-ounce portions
  • 2 Tbsp. whole wheat bread crumbs
  • 2 tsp. extra virgin olive oil
  • 2 Tbsp. almonds, lightly toasted, coarsely chopped
  • 2 tsp. parsley, chopped
  • 1 tsp. thyme, chopped
  • Salt and pepper to taste
  • 1 Tbsp. olive oil or canola oil

How:

Season salmon with salt and pepper. Set aside.

Combine the bread crumbs and extra virgin olive oil. Mix just to coat the crumbs. Add chopped almonds and herbs. Season with salt and pepper. Spread on a plate.

Gently press each portion of seasoned salmon into almond mixture to coat one side. Place crumb-side up on a plate.

Heat a non stick pan over medium heat. Add oil, then place the fish, crumb-side down, in the pan. Cook about 2 minutes or until the crumbs are golden brown. Carefully turn the fish and cook 2-4 more minutes until the fish is just cooked through. Remove from the pan.

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Grilled Salmon with Herb Crust

Grilled Salmon with Herb Crust

 

 Will insert picture next time I make it probably this weekend.

 

Prep: 15 minutes

Grill: 8 minutes

 

Ingredients:

  • 12 ounces fresh salmon fillets, about 3/4 inch thick
  • 1/3 cup each coarsely chopped fresh oregano and cilantro
  • 1/4 cup sliced scullions
  • 1 clove garlic
  • 1 tablespoon lemon juice
  • 2 tsp. extra-virgin olive oil
  • 1/4 tsp. kosher salt
  • 1/8 tsp. freshly ground black pepper

How:

1. Rinse fish and pat very dry with paper towels. Cut fish into two pieces (about 6 ounces). Set aside.

2. In a food processor combine oregano, cilantro, green onions, garlic, lemon juice, olive oil, kosher salt, and pepper. Process until chopped. If I have company and we are talking I use a knife to finely chop the oregano, cilantro, green onions, and garlic. Transfer to a shallow bowl. Stir in lemon juice, olive oil, kosher salt, and pepper. Generously coat both sides of the salmon with the herb mixture. Now some like the skin some don’t that is up to you.

3. For a gas grill, preheat grill. Reduce heat to medium-high. Place salmon on grill rack over heat. Cover and grill as for 6 to 8 minutes or just until the salmon flakes easily when tested with a fork.  Remember I grill all year even in the snow.

4. To serve, cut each salmon piece in half.

I like to take some cut up veggies and potatoes, whatever I have in the house, and place them in tin foil pouch with butter or oil, salt, pepper and maybe some oregano and cilantro to bring the flavor of each dish together when I start to preheat the grill. It is done about the same time as the fish will be.

Hint: If there is a thinner end to the fish you can fold under so that it is about the same thickness as the rest.

English: Fresh Cilantro (Coriander) Deutsch: V...

Fresh herbs always on our counter

 

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Big Fat Cod potato pancakes

I don’t eat a lot of potatoes these days but every once in a while they hit the spot. Funny we could go weeks without having them and then it seems every night for a week nothing but potatoes with or in the meal. Could there be some sort of vitamin deficiency that causes these potato cravings. I firmly believe that the body will make you crave what it needs to fix an issue.  Yes the rest of the family thinks I’m a little off too.

 

Big Fat Cod Potato Pancakes

Prep 10-15 minutes

Cook 30-35 minutes

Ingredients

  • 2 large potatoes, peeled and cut in half
  • 1 lbs cod fillets, cubed
  • 1 Tbps.butter
  • 1 Tbpsgrated onion
  • 1 Tbps chopped fresh parsley
  • 1 egg
  • 2-3 Tbps oil for frying (canola, corn, safflower, sunflower, vegetable- all have high smoke point and are good for pan frying)

How

Boil the potatoes in a large pot, remember to start with cold or room temperature water and add potatoes then bring to boil then the outside will not cook faster than the inside. Cook until they are almost tender.

Add the fish to the pot and let the fish and potatoes cook until they are both soft. Drain and transfer into to a large mixing bowl. Add butter, onion, parsley, and egg to the bowl; mash the mixture together. Have some kid fun and mold the patties.

Heat oil in a large skillet over a medium-high heat, fry the patties on both sides until golden brown. Drain on paper towels before serving.

All you need now is a vegetable broccoli sound good doesn’t it? A quick homemade tartar sauce mix mayo, and relish together maybe a few red pepper flakes cause I like the heat.

I think next time we will try with sweet potatoes.

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CRUNCHY OVEN-FRIED FISH

We used to pan fry our fish all the time placing an halved onion in the oil to absorb what we were told would be the fish odors. Then we slowly got healthier and were delighted when surfing the channels came upon Americas Test Kitchen and they were making this tried it and now it is a staple. We had baked fish before but it never really came out crispy or stuck to the fish. Who would have thought a skinny nerdy looking guy, Chris Kimball, would become one of my heroes although he does not seem to cook much, so I guess my real heroes are Julia, Bridget, Rebecca and the rest of the crew. He does pull it all together and I am sure he is a fine cook and not how he depicts himself on the show. Please keep inspiring and educating me.

CRUNCHY OVEN-FRIED FISH

Published September 1, 2008. From Cook’s Illustrated. 

With my minor tweaks and cheats

This is very similar to how I do my chicken cutlets either pan-fried or baked minus a few ingredients.

Serves 4

To prevent overcooking, buy fish fillets at least 1 inch thick. The bread crumbs can be made up to 3 days in advance, cooled, and stored at room temperature in an airtight container. Serve with Sweet and Tangy Tartar Sauce (see related recipe) or lemon wedges. Steve tweak: If you have a skinny end of the fish you can always fold under to make it about the same thickness as the other so it cooks evenly.

Ingredients

  • 4 large slices white sandwich bread , torn into 1-inch pieces Steve tweak: Whole wheat bread
  • 2 tablespoons unsalted butter , melted
  • Salt and ground black pepper
  • 2 tablespoons minced fresh parsley leaves
  • 1 small shallot , minced (about 2 tablespoons)
  • 1/4 cup plus 5 tablespoons unbleached all-purpose flour Steve tweak: Whole wheat bread
  • 2 large eggs
  • 2 teaspoons prepared horseradish (optional) Steve tweak: optional? Not in my opinion
  • 3 tablespoons mayonnaise
  • 1/2 teaspoon paprika
  • 1/4 teaspoon cayenne pepper (optional)
  • 1 1/4 pounds skinless cod fillet , or haddock fillet, or other thick white fish fillet (1 to 1 1/2 inches thick), cut into 4 pieces (see note)
  • Lemon wedges

Instructions

  1. Adjust oven rack to middle position and heat oven to 350 degrees. Pulse bread, melted butter, 1/4 teaspoon salt, and 1/4 teaspoon pepper in food processor until bread is coarsely ground, eight 1-second pulses (you should have about 3 1/2 cups crumbs). Steve tweak: Use already prepared whole wheat or panko bread crumbs added salt and pepper and then melted butter. Transfer to rimmed baking sheet and bake until deep golden brown and dry, about 15 minutes, stirring twice during baking time (0-8 minutes using bread crumbs). Cool crumbs to room temperature, about 10 minutes. Transfer crumbs to pie plate; toss with parsley and shallot. Increase oven temperature to 425 degrees.
  2. Place 1/4 cup flour in second pie plate. In third pie plate, whisk eggs, horseradish (if using), mayonnaise, paprika, cayenne pepper (if using), and 1/4 teaspoon black pepper until combined; whisk in remaining 5 tablespoons flour until smooth.
  3. Spray wire rack with nonstick cooking spray and place in rimmed baking sheet. Dry fish thoroughly with paper towels and season with salt and pepper. Dredge 1 fillet in flour; shake off excess. Using hands, coat with egg mixture. Coat all sides of fillet with bread crumb mixture, pressing gently so that thick layer of crumbs adheres to fish. Transfer breaded fish to wire rack. Repeat with remaining 3 fillets.
  4. 4. Bake fish until instant-read thermometer inserted into centers of fillets registers 140 degrees, 18 to 25 minutes. Using thin spatula, transfer fillets to individual plates and serve immediately with lemon wedges.

Step-by-Step

Keys to a Crisp Crust I love that they review

Soft, moist fish needs an extra-thick coating of bread crumbs to add flavor and crunch. Here’s how we lay it on thick:

Picture from America Test Kitchen

1. Pulse: Processing fresh crumbs very coarsely maximizes crunch.

Steve tweak: Use already prepared whole wheat or panko bread crumbs added salt and pepper and then melted butter.

Picture from America Test Kitchen

2. Toast: Prebaking buttered crumbs ensures that they are brown and crisp when fish is done. 0-8 minutes using bread crumbs

Picture from America Test Kitchen

3. Dip: Thickening batter with flour and mayonnaise prevents toasted crumbs from turning soggy and glues them firmly to fish.

Picture from America Test Kitchen

4. Coat: Pressing down gently on crumbs helps to pack thick layer on fish.

Picture from America Test Kitchen

5. Elevate: Baking fish on a wire rack set inside baking sheet allows air to circulate underneath.