Fish It's What for Dinner

[Kebamo]

Sole in Tomato Sauce

1/2 cup sliced fresh mushrooms
1/4 cup dry white wine
1/2 teaspoon dried thyme
1 tablespoon tomato paste
1 1/2 cups chopped tomatoes (about 2 medium)
1/4 cup chopped onion (about 1 small)
1 clove crushed garlic
8 thin sole fillets (about 1 pound)
1/4 teaspoon salt

Heat mushrooms, wine, tomato paste, tomatoes, onion and garlic to boiling in 10-inch nonstick skillet; reduce heat to medium. Cook uncovered about 10 minutes or until slightly thickened. Sprinkle fish fillets with salt and remaining thyme. Roll up fish. Place on tomato mixture in skillet.
Cover and cook over low heat about 15 minutes or until fish flakes easily with fork.
Serving Size : 4
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White Fish with Roasted Veggies

2 pounds of firm white fish fillets
4 small baking potatoes
8-10 ripe plum tomatoes
1 (8oz) can artichoke hearts or 4 large artichokes cleaned
1/2 cup tasty black olives
2 tablespoons capers
2 tablespoons olive oil
1 teaspoon fresh chopped rosemary
1 teaspoon fresh chopped thyme
1/2 cup fresh chopped parsley
salt and pepper

Preheat oven to 400 degrees. Begin by chopping the potatoes into one half to three quarter inch dice and placing them into a baking dish large enough to later lay the fish fillets side by side. Add one tablespoon of the oil, half the rosemary and mix well to coat. Add salt and pepper to taste. Bake the potatoes for about 15 minutes or until they begin to brown and are almost cooked through. While the potatoes cook, core and chop the tomatoes into coarse pieces, slice the artichokes thinly, and slice the olives if you have chosen pitted ones. Once the potatoes are ready, remove them and set aside. In the baking dish, first lay side by side the fish fillets, and then layer on top of them, the potatoes, tomatoes, artichokes, olives and finally the capers. Sprinkle with the rest of the rosemary and the thyme, and season with salt and pepper. Drizzle with the remaining olive oil, and return the dish to the oven. Bake for about 25-30 minutes more, or until the fish flakes easily with a fork, and the
vegetables seem tender. Be careful not to overcook, as the fish should remain moist. Occasionally during the cooking period baste the top with the juices that will accumulate, without disturbing the fish. Divide each portion of fish onto a plate with a helping of the vegetables on top, and a drizzle of the pan juices. Sprinkle with the fresh chopped parsley and serve.

Note: Although this is a healthy low fat dish, it is quite filling, so all that is needed to round out the meal would be a fresh, crisp salad and perhaps some crusty rolls.
======================================
Roasted Halibut With Tomatoes, Saffron and Cilantro

3 lbs. tomatoes, cut into 1-inch pieces, 5 to 6 cups
1/2 cup olive oil
2 cups mixed cherry tomatoes, halved
3 Tbsps. white balsamic vinegar
6 8 ounce halibut fillets, each about 1 inch thicks
2 Tbsps. chopped fresh basil
1 Tbsp. chopped fresh cilantro plus cilantro sprigs for garnish
1/4 tsp. saffron threads
2 green onions, chopped, white part only

Preheat oven to 450 degrees. Place all tomatoes in 13x9x2-inch glass baking dish. Sprinkle with salt and pepper; toss to combine. Sprinkle fish with salt and pepper; place atop tomatoes.
Whisk oil, vinegar, green onions, chopped cilantro, basil, and saffron in small bowl to blend. Season dressing to taste with salt and pepper. Pour dressing evenly over fish. Let stand 10 minutes. Bake until fish is opaque in center, about 10 minutes. Cool slightly. Place 1 fillet on each of 6 plates. Season tomato mixture to taste with
salt and pepper. Top fish with tomato mixture, dividing equally. Garnish with cilantro sprigs. Serve warm.
Makes 6 servings.
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Salmon with Citrus-Balsamic Vinaigrette

1/4 cup fresh orange juice
2 tablespoons balsamic vinegar
1 teaspoon grainy or Dijon mustard
1 tablespoon olive oil
1 teaspoon finely minced shallot
1 small clove garlic, peeled and forced through a press
2 teaspoons each finely chopped parsley, basil and mint
1/8 teaspoon salt
freshly ground black pepper to taste
1 1/4 pounds salmon fillet

Place the orange juice, vinegar, mustard, oil, shallot, garlic, herbs, salt and pepper in a jar. Close lid and shake well to blend. Place salmon in a foil-lined pan and spoon a little of the vinaigrette over the fish. Bake in a preheated 450 degree oven 12 minutes per inch of thickness, or until cooked through. Spoon the remaining vinaigrette over each serving of fish.
Makes 4 servings.
====================================
Grilled Tuna With Tomatoes, Spinach And Capers

2 6 oz. tuna steaks
olive oil
1 tablespoon chopped fresh thyme
3/4 teaspoon coarsely ground black pepper or to taste
1/4 cup butter
2 cups spinach leaves
1/2 cup green beans, blanched, cooled
1/2 cup chopped ripe tomatoes, any variety
1/2 red bell pepper, sliced thin strips
2 tablespoons chopped fresh cilantro
1 lemon, juice of
1 tablespoon capers
1 pinch cayenne pepper
salt to taste

Fire up the grill and brush on a coat of olive oil. Rub oil into tuna, then coat with thyme, salt and pepper. Place on grill and cook until seared on one side. Flip over and sear other side until tuna is medium to medium-rare in the center, about three minutes per side on medium-high heat. In a large skillet over medium-high heat, cook butter until it begins to brown. Add spinach and cook two to three minutes. Remove skillet and add green beans, tomatoes, bell pepper, cilantro, lemon juice, capers
and pepper. Season to taste with salt and pepper. Keep warm in skillet.
Remove tuna from pan and slice into 1/2-inch thick slices. Mound spinach mixture on the center of the plate and top with tuna slices.
Serves 2.
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Baked Stuffed Fish

1 pound backfin crab meat, picked over for shells
6 tablespoons butter, melted and cooled
salt and ground pepper, to taste
2 tablespoons chopped fresh parsley
1 whole rockfish, black bass, bluefish, or flounder (3 to 3 pounds),
dressed
milk, as needed

Put crab meat in bowl, pour melted butter over top, and toss. Season with salt and pepper. Mix in parsley. Stuff crab mixture inside the fish and secure with skewers or sew together. Cover bottom of baking dish with milk, about inch deep. Put fish in dish. Sprinkle lightly with salt and pepper. Bake 50 minutes to 1 hour, or until fish flakes at touch of a fork. Baste occasionally during baking with milk from dish.
Serves 4.
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Spicy Fish Soup

1/2 onion, chopped
1 clove garlic, minced
1 tablespoon chili powder
1 1/2 cups vegetable broth
1 4 ounce can canned green chile peppers, chopped
1 teaspoon ground cumin
1 1/2 cups canned peeled and diced tomatoes
1/2 cup chopped green bell pepper
1/2 cup shrimp
1/2 pound cod fillets
3/4 cup plain nonfat yogurt

Spray a large saucepan with the vegetable cooking spray over medium high heat. Add the onions and saute, stirring often, for about 5 minutes. Add the garlic and chili powder and saute for 2 more minutes. Then add the broth, chile peppers and cumin, stirring well. Bring to a boil, reduce heat to low, cover and simmer for 20 minutes.
Next, add the tomatoes, green bell pepper, shrimp and cod. Return to a boil, then reduce heat to low, cover and simmer for another 5 minutes. Gradually stir in the yogurt until heated through.
Makes 3 to 4 servings.
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Baked Halibut

1 (4-pound) halibut steak
Salt to taste
1/4 cup (1/2 cube) butter
1/4 pound fresh mushrooms, sliced
2 cups (1 pint) sour cream
1/2 cup sherry wine

Place halibut in buttered baking dish. Sprinkle with salt. Bake at 450*F for 15 to 20 mins.Meanwhile prepare sauce. In saute pan, melt butter, add mushrooms, simmer 10 to 15 mins. Add sour cream and simmer 15 mins more. Do not boil. Pour sauce over fish, add wine. Reduce oven temp to 375*F and continue baking for 45 mins.
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Grilled Salmon with Habanero-Lime Butter

1/4 cup vegetable oil
1/2 cup orange juice
3 tablespoons lime juice
1 tablespoon tequila
1 tablespoon grated lime zest
1 tablespoon minced habanero pepper
1 clove garlic, minced
4 (5 ounce) salmon steaks
1/4 cup butter, softened
1/4 teaspoon garlic salt
1 tablespoon lime juice
2 teaspoons minced habanero pepper
2 teaspoons grated lime zest

In a bowl, stir together vegetable oil, orange juice, 3 tablespoons lime juice, tequila, 1 tablespoon lime zest, 1 tablespoon habanero pepper, and garlic. Reserve a small amount to use as a basting sauce, and pour the remainder into a shallow baking dish. Place the salmon in the shallow dish, and turn to coat. Cover, and refrigerate for 2 to 4 hours, turning frequently.
In a small bowl, mix together softened butter, garlic salt, 1 tablespoon lime juice, 2 teaspoons habanero pepper, and 2 teaspoons lime zest. Cover, and refrigerate.
Preheat grill for medium heat.
Lightly oil grill grate, and place salmon on the grill. Cook salmon for 5 to 8 minutes per side, or until the fish can be easily flaked with a fork. Transfer to a serving dish, top with habanero butter, and serve.
Makes 4 servings.
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Cod With Mushrooms Garlic And Vermouth

4 tablespoon butter -- cold, unsalted
10 ounce Baby Bella Mushrooms -- sliced 1/4 inch thick
4 clove garlic -- minced
1/2 cup dry vermouth
3 1/2 tablespoon parsley -- chopped
1 tablespoon balsamic vinegar
1/2 teaspoon kosher salt -- more to taste
1/4 teaspoon black pepper -- more to taste
4 cod fillets 6 oz each

In a heavy 12 inch skillet, melt 3 tablespoons of the butter over medium high heat. Add the mushrooms and cook, stirring only occasionally, until well browned, 5 to 7 minutes. Add the garlic and cook, stirring, until golden and fragrant, about 45 seconds. Add the vermouth, 3 tablespoons of the parsley, the vinegar, salt, and pepper
and boil until the liquid is reduced by half, about 2 minutes.
Remove from the heat, lightly season the cod with salt and pepper and add it to the pan (tuck under the tails if necessary to even out the thickness), nestling the fillets into the mushrooms and spooning some of the mushrooms on top.
Bring the mixture to a gentle simmer over medium heat, cover the pan, reduce to medium low, and simmer until just cooked through 7 to 12 minutes depending on the thickness. (Use the tip of a paring knife to check).
With a slotted spoon, transfer the fish to serving plates or a platter. Over low heat, whisk the remaining 1 tablespoons butter into the sauce. Spoon the sauce over the fish and serve sprinkled with the remaining 1/2 tablespoon of parsley.

Recipe Notes

variation:
This recipe works well with many types of fish, Mahi mahi, pollock, haddock, sole, flounder, sea bass, ad halibut make perfect substitutes; just reduce cooking time for thinner fillets.
Serves 4


Karl

[Kebamo]

Sole in Tomato Sauce

1/2 cup sliced fresh mushrooms
1/4 cup dry white wine
1/2 teaspoon dried thyme
1 tablespoon tomato paste
1 1/2 cups chopped tomatoes (about 2 medium)
1/4 cup chopped onion (about 1 small)
1 clove crushed garlic
8 thin sole fillets (about 1 pound)
1/4 teaspoon salt

Heat mushrooms, wine, tomato paste, tomatoes, onion and garlic to boiling in 10-inch nonstick skillet; reduce heat to medium. Cook uncovered about 10 minutes or until slightly thickened. Sprinkle fish fillets with salt and remaining thyme. Roll up fish. Place on tomato mixture in skillet.
Cover and cook over low heat about 15 minutes or until fish flakes easily with fork.
Serving Size : 4
=====================================
White Fish with Roasted Veggies

2 pounds of firm white fish fillets
4 small baking potatoes
8-10 ripe plum tomatoes
1 (8oz) can artichoke hearts or 4 large artichokes cleaned
1/2 cup tasty black olives
2 tablespoons capers
2 tablespoons olive oil
1 teaspoon fresh chopped rosemary
1 teaspoon fresh chopped thyme
1/2 cup fresh chopped parsley
salt and pepper

Preheat oven to 400 degrees. Begin by chopping the potatoes into one half to three quarter inch dice and placing them into a baking dish large enough to later lay the fish fillets side by side. Add one tablespoon of the oil, half the rosemary and mix well to coat. Add salt and pepper to taste. Bake the potatoes for about 15 minutes or until they begin to brown and are almost cooked through. While the potatoes cook, core and chop the tomatoes into coarse pieces, slice the artichokes thinly, and slice the olives if you have chosen pitted ones. Once the potatoes are ready, remove them and set aside. In the baking dish, first lay side by side the fish fillets, and then layer on top of them, the potatoes, tomatoes, artichokes, olives and finally the capers. Sprinkle with the rest of the rosemary and the thyme, and season with salt and pepper. Drizzle with the remaining olive oil, and return the dish to the oven. Bake for about 25-30 minutes more, or until the fish flakes easily with a fork, and the
vegetables seem tender. Be careful not to overcook, as the fish should remain moist. Occasionally during the cooking period baste the top with the juices that will accumulate, without disturbing the fish. Divide each portion of fish onto a plate with a helping of the vegetables on top, and a drizzle of the pan juices. Sprinkle with the fresh chopped parsley and serve.

Note: Although this is a healthy low fat dish, it is quite filling, so all that is needed to round out the meal would be a fresh, crisp salad and perhaps some crusty rolls.
======================================
Roasted Halibut With Tomatoes, Saffron and Cilantro

3 lbs. tomatoes, cut into 1-inch pieces, 5 to 6 cups
1/2 cup olive oil
2 cups mixed cherry tomatoes, halved
3 Tbsps. white balsamic vinegar
6 8 ounce halibut fillets, each about 1 inch thicks
2 Tbsps. chopped fresh basil
1 Tbsp. chopped fresh cilantro plus cilantro sprigs for garnish
1/4 tsp. saffron threads
2 green onions, chopped, white part only

Preheat oven to 450 degrees. Place all tomatoes in 13x9x2-inch glass baking dish. Sprinkle with salt and pepper; toss to combine. Sprinkle fish with salt and pepper; place atop tomatoes.
Whisk oil, vinegar, green onions, chopped cilantro, basil, and saffron in small bowl to blend. Season dressing to taste with salt and pepper. Pour dressing evenly over fish. Let stand 10 minutes. Bake until fish is opaque in center, about 10 minutes. Cool slightly. Place 1 fillet on each of 6 plates. Season tomato mixture to taste with
salt and pepper. Top fish with tomato mixture, dividing equally. Garnish with cilantro sprigs. Serve warm.
Makes 6 servings.
====================================
Salmon with Citrus-Balsamic Vinaigrette

1/4 cup fresh orange juice
2 tablespoons balsamic vinegar
1 teaspoon grainy or Dijon mustard
1 tablespoon olive oil
1 teaspoon finely minced shallot
1 small clove garlic, peeled and forced through a press
2 teaspoons each finely chopped parsley, basil and mint
1/8 teaspoon salt
freshly ground black pepper to taste
1 1/4 pounds salmon fillet

Place the orange juice, vinegar, mustard, oil, shallot, garlic, herbs, salt and pepper in a jar. Close lid and shake well to blend. Place salmon in a foil-lined pan and spoon a little of the vinaigrette over the fish. Bake in a preheated 450 degree oven 12 minutes per inch of thickness, or until cooked through. Spoon the remaining vinaigrette over each serving of fish.
Makes 4 servings.
====================================
Grilled Tuna With Tomatoes, Spinach And Capers

2 6 oz. tuna steaks
olive oil
1 tablespoon chopped fresh thyme
3/4 teaspoon coarsely ground black pepper or to taste
1/4 cup butter
2 cups spinach leaves
1/2 cup green beans, blanched, cooled
1/2 cup chopped ripe tomatoes, any variety
1/2 red bell pepper, sliced thin strips
2 tablespoons chopped fresh cilantro
1 lemon, juice of
1 tablespoon capers
1 pinch cayenne pepper
salt to taste

Fire up the grill and brush on a coat of olive oil. Rub oil into tuna, then coat with thyme, salt and pepper. Place on grill and cook until seared on one side. Flip over and sear other side until tuna is medium to medium-rare in the center, about three minutes per side on medium-high heat. In a large skillet over medium-high heat, cook butter until it begins to brown. Add spinach and cook two to three minutes. Remove skillet and add green beans, tomatoes, bell pepper, cilantro, lemon juice, capers
and pepper. Season to taste with salt and pepper. Keep warm in skillet.
Remove tuna from pan and slice into 1/2-inch thick slices. Mound spinach mixture on the center of the plate and top with tuna slices.
Serves 2.
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Baked Stuffed Fish

1 pound backfin crab meat, picked over for shells
6 tablespoons butter, melted and cooled
salt and ground pepper, to taste
2 tablespoons chopped fresh parsley
1 whole rockfish, black bass, bluefish, or flounder (3 to 3 pounds),
dressed
milk, as needed

Put crab meat in bowl, pour melted butter over top, and toss. Season with salt and pepper. Mix in parsley. Stuff crab mixture inside the fish and secure with skewers or sew together. Cover bottom of baking dish with milk, about inch deep. Put fish in dish. Sprinkle lightly with salt and pepper. Bake 50 minutes to 1 hour, or until fish flakes at touch of a fork. Baste occasionally during baking with milk from dish.
Serves 4.
=======================================
Spicy Fish Soup

1/2 onion, chopped
1 clove garlic, minced
1 tablespoon chili powder
1 1/2 cups vegetable broth
1 4 ounce can canned green chile peppers, chopped
1 teaspoon ground cumin
1 1/2 cups canned peeled and diced tomatoes
1/2 cup chopped green bell pepper
1/2 cup shrimp
1/2 pound cod fillets
3/4 cup plain nonfat yogurt

Spray a large saucepan with the vegetable cooking spray over medium high heat. Add the onions and saute, stirring often, for about 5 minutes. Add the garlic and chili powder and saute for 2 more minutes. Then add the broth, chile peppers and cumin, stirring well. Bring to a boil, reduce heat to low, cover and simmer for 20 minutes.
Next, add the tomatoes, green bell pepper, shrimp and cod. Return to a boil, then reduce heat to low, cover and simmer for another 5 minutes. Gradually stir in the yogurt until heated through.
Makes 3 to 4 servings.
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Baked Halibut

1 (4-pound) halibut steak
Salt to taste
1/4 cup (1/2 cube) butter
1/4 pound fresh mushrooms, sliced
2 cups (1 pint) sour cream
1/2 cup sherry wine

Place halibut in buttered baking dish. Sprinkle with salt. Bake at 450*F for 15 to 20 mins.Meanwhile prepare sauce. In saute pan, melt butter, add mushrooms, simmer 10 to 15 mins. Add sour cream and simmer 15 mins more. Do not boil. Pour sauce over fish, add wine. Reduce oven temp to 375*F and continue baking for 45 mins.
========================================
Grilled Salmon with Habanero-Lime Butter

1/4 cup vegetable oil
1/2 cup orange juice
3 tablespoons lime juice
1 tablespoon tequila
1 tablespoon grated lime zest
1 tablespoon minced habanero pepper
1 clove garlic, minced
4 (5 ounce) salmon steaks
1/4 cup butter, softened
1/4 teaspoon garlic salt
1 tablespoon lime juice
2 teaspoons minced habanero pepper
2 teaspoons grated lime zest

In a bowl, stir together vegetable oil, orange juice, 3 tablespoons lime juice, tequila, 1 tablespoon lime zest, 1 tablespoon habanero pepper, and garlic. Reserve a small amount to use as a basting sauce, and pour the remainder into a shallow baking dish. Place the salmon in the shallow dish, and turn to coat. Cover, and refrigerate for 2 to 4 hours, turning frequently.
In a small bowl, mix together softened butter, garlic salt, 1 tablespoon lime juice, 2 teaspoons habanero pepper, and 2 teaspoons lime zest. Cover, and refrigerate.
Preheat grill for medium heat.
Lightly oil grill grate, and place salmon on the grill. Cook salmon for 5 to 8 minutes per side, or until the fish can be easily flaked with a fork. Transfer to a serving dish, top with habanero butter, and serve.
Makes 4 servings.
=========================================
Cod With Mushrooms Garlic And Vermouth

4 tablespoon butter -- cold, unsalted
10 ounce Baby Bella Mushrooms -- sliced 1/4 inch thick
4 clove garlic -- minced
1/2 cup dry vermouth
3 1/2 tablespoon parsley -- chopped
1 tablespoon balsamic vinegar
1/2 teaspoon kosher salt -- more to taste
1/4 teaspoon black pepper -- more to taste
4 cod fillets 6 oz each

In a heavy 12 inch skillet, melt 3 tablespoons of the butter over medium high heat. Add the mushrooms and cook, stirring only occasionally, until well browned, 5 to 7 minutes. Add the garlic and cook, stirring, until golden and fragrant, about 45 seconds. Add the vermouth, 3 tablespoons of the parsley, the vinegar, salt, and pepper
and boil until the liquid is reduced by half, about 2 minutes.
Remove from the heat, lightly season the cod with salt and pepper and add it to the pan (tuck under the tails if necessary to even out the thickness), nestling the fillets into the mushrooms and spooning some of the mushrooms on top.
Bring the mixture to a gentle simmer over medium heat, cover the pan, reduce to medium low, and simmer until just cooked through 7 to 12 minutes depending on the thickness. (Use the tip of a paring knife to check).
With a slotted spoon, transfer the fish to serving plates or a platter. Over low heat, whisk the remaining 1 tablespoons butter into the sauce. Spoon the sauce over the fish and serve sprinkled with the remaining 1/2 tablespoon of parsley.

Recipe Notes

variation:
This recipe works well with many types of fish, Mahi mahi, pollock, haddock, sole, flounder, sea bass, ad halibut make perfect substitutes; just reduce cooking time for thinner fillets.
Serves 4


Karl