So Many Fishes In the Sea

I've been very busy at school, a condition that's likely to persist for awhile.  I'll be posting less frequently until things quiet down a bit.

 ___________________________

If you're like me, you may find the vast amount of food and nutrition information out there to be a mixed blessing.  You can learn about almost anything, but there's a lot to wade through and what you find is often inconsistent. 

Fish is a perfect example.  We're told that we should eat lots of it because it's such a great source of important omega-3 fatty acids.  Other sources tell us that we should limit our consumption because of mercury contamination, unsustainable fishing practices, and already-depleted fisheries.   What's a girl to do?


In this particular case, the good folks at the Monterey Bay Aquarium do the homework for you.  Their website provides a geographically targeted guide to which species are okay to eat and which should be avoided.  You just click on your area on the map and out pops a printable wallet size guide to what you can safely buy.  Simple, reliable and easy!
  
Seafood Watch

Here are some delicious fish recipes for you to try:

 

Apricot Sesame Marinade for Fish

Fish Curry

Don't miss a single post--subscribe to Artsy-Foodie using the tool at the top right of the screen and receive Artsy-Foodie in a convenient email newsletter.

Food on the Go: Tuna Patties

Vacation is over and it's back to reality. The kids are in school and the demands of work are upon on us once again. I did not make any new year's resolution concerning our diet this year. I am committed to providing my family with healthy options but it is not always easy.

One thing I have learned over the years is that preparation is everything. If I don't spend the time pre-washing the vegetables I get from the farm we don't eat as many as we should. If I don't spend time making food ahead of time, by the time dinner comes often I am too tired to cook.



My solution is to make things that keep and reheat well such as these wonderful fish patties. They're full of vegetables and refreshing spices. You can freeze them, refrigerate them, take them to work with a green salad for a great lunch or simply enjoy them at the end of long day.

Tuna Vegetable Patties (makes 13) 1 medium zucchini shredded 1/2 cup shredded carrots 2 large eggs 1 Lb cooked tuna, skinless, boneless 1/3 cup chopped parsley 3/4 cup cooked brown rice or black rice 1/4 teaspoon ground turmeric 1/4 teaspoon ground ginger 1/2 teaspoon sea salt 2 tablespoons fresh lemon juice olive oil for the pan Pulse all the ingredients, except for the olive oil, in the food processor until well combined but not smooth (about 10 times). Heat a thick bottom pan. Pour a thin layer of olive oil in a pan. Use 1/4 cup of batter per patty, leaving spaces in between for easy flipping. When the bottom is nice and golden, carefully flip them to the other side and continue cooking until patties feel firm. It takes about 8-10 minutes per batch (about 4 minutes per side).

Apricot Sesame Marinade for Fish

My oldest child used to enjoy eating fish until he was about 3. Then, all of a sudden he found it too fishy and mushy. I struck a bargain with him: he had to try one bite. If he didn't like it, he didn't have to eat any more. I've found that picky fish-eaters do better with the firm texture and the mild taste of Tilapia, Mahi Mahi and Halibut. Flavoring the fish is key.



This recipe is so easy to put together and yields wonderful results. It goes really well with any white fish or salmon fillet. Assemble it in the morning or half an hour before dinner; either way turns out delicious.



Apricot Sesame Marinade for Fish (coats 2-3 lbs of fish fillets)
This marinade is equally delicious over some firm tofu.

1/4 cup fruit sweetened apricot jam
1/4 cup GF dijon mustard
1 tablespoon GF soy sauce
2 tablespoons raw sesame seeds
2 tablespoons black sesame seeds

2 lbs of fish fillets, skin removed



Mix all the ingredients for the marinade together. In a lasagna dish, coat the fish fillets with the marinade. Refrigerate until ready to use. The fish can be grilled or baked (place an oiled cookie-sheet) until inner temperature reaches 145F. If I bake it, I end the last few minutes by broiling it so it can caramelize on top.

Artsy-Foodie's Tip:
Leftovers make a great sandwich. Spread hummus on two slices of bread, add a lettuce leaf, a few tomato slices and the left-over fish and enjoy!






More delicious marinated dishes:
Cilantro Thai Grilled Chicken
Pomegranate Marinated Tofu

A Nice Fish Swimming in a Sea of Curry

I have been exploring indian cuisine for many years and still have only managed to scratch the surface. I have a friend who is from India and she was shocked when she found out I made my own Naan. We were at her daughter's birthday party when the subject came up, immediately she called over her other Indian friends to share with them this little fact. They laughed and said: "Indian women don't make Naan, they buy it".

I have to admit that I have not tried to make this wonderful bread with gluten-free flour, but one of these days I will and I'll be sure to share the results with you. For today, I offer you a fish curry.

This wonderful little dish, is easy to put together and is worthy of your best company. Its richness comes from creamy cashew butter and yogurt. The melange of spices playfully compliments the mild, and delicate halibut. Serve it with some steamed rice, roasted cauliflower and green beans for a meal to remember.



Halibut Curry (Serves 4)

Ingredients:
1 1/2 lbs of Halibut fillets, skinless and cut into large bite size pieces
1/4 cup garbanzo bean flour
1 garlic clove, passed through a garlic press
1/4 teaspoon turmeric
1/4 teaspoon smoked paprika
1/4 teaspoon ground cardamon
pinch of salt
1 cup of plain yogurt
3 tablespoons of cashew butter
1 pinch of saffron, sipping in 2 tablespoons of boiling water for 5 minutes
1 tablespoon of grated fresh ginger
1/4 cup of chopped sweet onions
1/4 teaspoon of garam massala
1/4 cup of cilantro
1 garlic clove
1 teaspoon of salt, or less to taste
1 1/2 cup canned fire roasted tomatoes, diced

In a bowl mix the flour, crushed garlic, turmeric, paprika, cardamon, pinch of salt. Coat the fish with the mixture. Transfer to pre-oiled baking dish, cover and put in the fridge while you continue making the curry.
Preheat oven to 375F.
In the food processor combine yogurt, cashew butter, saffron and saffron water, ginger, onion, garam massala, cilantro, garlic clove and salt. Pulse until combined into a smooth sauce. Transfer into a sauce pan and cook under medium heat, stirring constantly, until thickened and simmering (about 5-8 minutes). Then add roasted tomatoes. Mix well together and pour over the fish. Mix gently and transfer to oven. Bake uncovered for 30 minutes.

Salmon Rice Medley with Pistachio Swiss Chard Pesto

I often make what my family calls "mixtures" for weeknight dinners. It usually involves some sort of protein, some sort of cooked grain, some sort of vegetable (in this case swiss chard pesto), and lots of wonderful flavorings (usually garlic and spices), all mixed together into one dish. I add a salad to it and call it dinner. Leftovers are great in an omelet or as a stuffing for a gluten-free tortilla the next day.

Wild Salmon and Rice Medley with Swiss Chard Pistachio Pesto (Serves 6)

This makes more pesto than necessary for this recipe, but it's a good thing... really! You can refrigerate the leftovers and use it the next day over some pasta or with scrambled eggs. It's also dairy-free but you won't miss the cheese, it stands up on its own just beautifully.

To make the pesto:
In a food processor combine:
3 large swiss chard leaves, stems removed
2 garlic cloves
1/2 cup of shelled pistachios
Juice of 1 lemon
1 tablespoon of Tahini
1 tablespoon of honey
1/2 teaspoon sea salt
1/4 cup of olive oil

-Pulse, scraping the sides a few times with a spatula, until completely combined into a paste.

For the fish:
1 pound of Salmon Fillet, skin removed
1/4 cup of pesto

-Preheat oven to 400F. Rub the pesto on the fish and then transfer to oven. Bake for 15 minutes and change the setting of the oven to Broil on high. Cook for another five minutes and check for doneness. Fish should be flaky and about 145F internal temperature. This might take longer or less time depending on the thickness of your fillet.

To Assemble:
1 tsp of olive oil
2 cups of precooked rice (I like to use brown rice or a medley)
1 15oz can of chickpeas, drained and rinsed
1/4 cup of pistachio pesto
Salt to taste
1 cooked pesto salmon fillet, flaked into bite-size morsel

-In a pan on medium heat warm the oil. Add the rice and saute until hot. Add the chickpeas and combine with rice. Saute a few more minutes. Add the pesto and cook an additional minute, mixing well to combine. Taste for salt, adjust to taste. Add the flaked salmon, mix and serve.

Wild Salmon Salad with Dill

Summer nights call for light, cool and easy dinners. I love this fish salad: the flavors are clean, the dill is fragrant and the dressing keeps everything moist and balanced. Don't be tempted to use canned fish, using fresh fish makes all the difference in texture and produces amazing results. Leftovers are wonderful the next day for lunch over some good home-made bread.

I like to make this dish with fresh wild salmon baked in the oven with just a drizzle of olive oil, herbes de provence, and sea salt. I usually do this the night before and then refrigerate it. This way the salad can be assembled the next day. It doesn't get any easier than this; short of eating it raw, sushi-style but that's a subject for another post...



Wild Salmon Salad with Dill (serves 4)

Ingredients:
1 pound of previously baked wild salmon fillet, skinless
1/4 cup chopped fresh dill
1/4 cup mayonnaise
1 tablespoon of garlic dijon mustard (regular dijon is fine too)
1 tablespoon of fresh squeezed lemon juice
salt and pepper to taste
crackers to serve it with (optional)

In a bowl mix the dill, mayo, mustard, and lemon juice. Add the fish in chunks. Mix well and season with salt and pepper to your taste. Keep it in the fridge until ready to eat. Serve with crackers or with a green salad.