Fish, Cabbage and Rice Bowl

3-4 Tilapia fillets (used TJ's frozen – defrosted)
1-2 T olive oil
Chili powder (or spice mix of choice)
Green cabbage, thinly sliced (used TJ's pre-shredded)
Green onion (just a few), thinly sliced
2 avocados
About ¼ C light canola mayo
About ½ a carton non-fat Greek yogurt
1-2 T apple cider vinegar
Brown rice
Hatch green chili sauce

Soak brown rice in water for 30 minutes before cooking. Drain. Add to a pan with water to cover about 3-4 times above level of rice. Bring to a boil and cook until done (this method cooks rice faster than the 1 to 1 rice/water way); drain and set aside.

Put mayo, Greek yogurt and some apple cider vinegar in a bowl and mix together. Add shredded cabbage and green onions; mix together well.

Pat both sides of fish fillets with paper towels, add some olive oil and rub on chili powder.  Heat a non-stick grill pan with 1-2 teaspoons olive oil. Cook fish for about 4 minutes each side. Let cool and then slice into wide strips.

Peel the avocados and cut up into a bowl (I just use my hands and squish with one hand). Squeeze some lime on top.

Re-heat the rice in microwave for a minute or 2.  Place in a flat bowl: rice followed by cabbage, avocado, fish and some green chili sauce.

By: K2

Pasta Valenzana

1 red and 1 orange bell pepper, cut into long thin strips
2 cloves garlic, minced
pinch of crushed red pepper flakes or cayenne
2 tablespoons olive oil
1/2 cup dry sherry
2/3 cup chopped scallions
2 large ripe tomato, diced
1 lb whole wheat linguini
1/4 teaspoon crumbled saffron threads
1/2 cup boiling water
2/3 cup frozen green pea
1 lb shelled deveined shrimp
salt to taste
Grated parmesan cheese (optional)

Saute the bell pepper, garlic and crushed red pepper in olive oil for 5 minutes over medium to medium-high heat. Add the sherry and then stir in the scallions and tomatoes. Mix the saffron into the 1/2 cup boiling water and let sit a few minutes, then throw into sauce. Increase skillet to high heat and cook the sauce for a few minutes. Adjust heat to low and allow sauce to simmer. Cook the linguini in a large pot of boiling water. When almost done, add the peas and shrimp to the sauce. The sauce is finished when the shrimp are thoroughly cooked (turns pink). Take off heat and combine sauce with drained pasta.

Serves 4
By: Moosewood Restaurant Cooks at Home

Smoked Salmon, Fennel Seed and Goat Cheese Toasts

8 oz goat cheese
1.5 T chopped fresh tarragon
1 T fennel seeds, roasted in a dry pan; finely crushed in a coffee grinder
Zest from one lemon, preferably Myer (I use a lemon zester)
1/2 t black pepper
30 thin slices of baguette, toasted in the oven
16 oz hot smoked salmon (not lox); Whole Foods makes good in-house smoked salmon

Mix first 5 ingredients together. Spread on toasts. Top with salmon. Can add some extra lemon peel and tarragon if desired. Great with champagne.


Lighter Fish Po' Boy

Ciabatta rolls
Romaine lettuce, shredded
1 cup yellow cornmeal
1/4 teaspoon cayenne pepper
3 large egg whites
1 pd. catfish or tilapia filets
Vegetable oil cooking spray
1/2 cup 0-fat plain Greek yogurt
3 tablespoons coarsely chopped garlic-dill pickles
2 tablespoons stone-ground mustard
1 tablespoon brine-packed capers, drained, rinsed, and chopped
1 scallion, finely chopped

Make the remoulade: Stir together all ingredients; refrigerate for 20 minutes. Meanwhile, preheat oven to 400 degrees. Bake cornmeal on a rimmed baking sheet, stirring halfway through, until pale gold, 10 to 12 minutes. (It may begin to smoke!) Let cool. Transfer to a bowl; stir in cayenne. Heat baking sheet on lower rack of oven for 5 minutes. Meanwhile, whisk whites until frothy but still loose, 1 to 1 1/2 minutes. Add fish, and mix to coat completely. Dredge fish filets in cornmeal mixture, shaking off any excess; transfer to a plate. Generously coat fish with cooking spray. Line warmed baking sheet with parchment. Transfer fish to sheet. Coat generously with cooking spray. Bake until cooked through and just turning golden brown; transfer to a plate. Assemble sandwich with remoulade, fish and lettuce.

Variation on a Martha Stewart recipe: Oyster Po' Boys

Grilled Salmon Vera Cruz with Lemon-and-Thyme-Scented Salsa

1/4 cup extra-virgin olive oil (I used about 1T)
1 medium-sized onion, thinly sliced (cut in half and then slice)
4 cloves of garlic, finely chopped
7 cups diced (1/2 inch) ripe tomatoes
2 tablespoons chopped fresh thyme leaves (I only had dried and it was fine)
2 teaspoons finely grated lemon zest
1 cup pitted, roughly sliced green olives (used the kind without pimentos)
1/4 cup capers, drained and rinsed
3 pickled jalapeño peppers, stemmed, seeded and thinly sliced
Salt, to taste
6 salmon steaks (7 to 8 ounces each), about 1 inch thick

Prepare the sauce: Place oil in a saucepan over medium heat. Add the onion and cook, stirring, until just beginning to brown, about 5 minutes. Add the garlic and cook 1 minute more. Raise the heat to medium-high and add the tomatoes, chopped thyme, lemon zest, and half of the olives, capers, and peppers. Simmer briskly, stirring, for about 5 minutes to evaporate some of the liquid. Reduce the heat to medium-low, stir in 1 cup water and simmer for 15 minutes. Taste and season with salt. Cool.

Put some oil on salmon and sprinkle with salt. Cook salmon on grill or grill pan. Spoon the sauce over fish. I served with rice cooked with a bit of lemon juice and thyme.

From: Epicurious (recipe by Rick Bayless)

Makes 6 servings

Chili Fish Cakes

1 lb cod fillet
2 T fish sauce
2 red chilies, finely chopped (I used chili/garlic sauce, about 1 t)
2 cloves garlic
2 T cilantro, chopped
1 large egg (added 1 more egg white)
1/4 C flour (or more as needed)
3.5 oz fine green beans (I think I used more), very thinly sliced (small pieces)
Sweet chili sauce

Roughly cut up cod and place in food processor with chilies, garlic, cilantro, fish sauce, egg and flour. Process until fine (does not take much) and pour into mixing bowl. Add green beans. Make small balls and place on a cookie sheet sprayed with olive oil (original recipe uses oil in a skillet). Semi-flatten each ball with a fork. Spray a bit more olive oil on top. Cook until done (about 20 minutes on 350); turn a few times while cooking. Serve with the sweet chili sauce. A good side dish is an Asian style slaw.

Serves: 4
From: Practical Cooking: Fish and Seafood
Calories: 164; fat: 6g (or less due to baking)

Grilled Steak (or Shrimp) Salad

1/2 C rice wine vinegar
1/4 C lime juice
6 T soy sauce
5-6 garlic cloves, minced
2 T cumin
1 T grated ginger
Ground pepper
1 T canola oil (original is 3 T)
1 pound flank steak or shrimp (use wooden skewers for cooking shrimp)
Romaine lettuce, chopped
1 red or green chili pepper sliced (optional)
1 or 2 yellow pepper, sliced
Cilantro, chopped
Scallions, chopped
(Original has 1.5 C sliced mango)

Mix together first 8 ingredients. Pour 1/3 into ziplock bag, save rest for dressing. Add steak to bag and marinate 2-4 hours in 'fridge (I put it in over night). If using shrimp marinate about 20 minutes. Fire up grill. Cook steak until desired degree of doneness; let rest. In mean time assemble salad on platter. Cut steak into slices against the grain or take shrimp off skewers and place on salad. Sprinkle with cilantro and scallions.

Calories: 298 (steak version, shrimp will be less)
Fat: 12g
Fiber: 3 g
From: Not sure...

Easy Fish Stew

Olive oil (about 1 T)
1 C chopped onion
1 t chili powder (I used more)
1/4 C celery (used about 1C)
4 C seafood stock (orig. used 2 C water)
1.5 C corn (used 2 C)
1 T Worcestershire sauce
1 14 oz can diced no-salt tomatoes (used 2)
1 pd cod, cut into small pieces
1/4 C minced fresh parsley
I added 1 t dried basil

Heat some olive oil in a soup pot. Add onions, celery and chili powder, saute until tender. Add stock and ingredients up to and including tomatoes. Cook 10 minutes. Add fish and cook until done. Add parsley.

Serves: 6 (original)
From: Cooking Light
Calories: 143
Fat: 3.1

Orange-Ginger Shrimp

1/2 C orange juice
2 T minced green onion
1 T fresh ginger
1 T minced clinatro
2 T rice wine vinegar
2 T soy sauce
1 T veg oil (I used less, about 2 t)
2 t grated orange rind
1 t chili paste
Salt and pepper
1 pound shrimp, peeled and deveined
2 oranges, peeled and cut up
Cooking spray

Combine ingredients up to the shrimp for marinade. Add shrimp, marinate for 15-20 minutes. Thread shrimp and oranges onto wooden skewers. Heat a grill pan sprayed w/ cooking spray. Cook shrimp until pink (I ended up taking them off skewer to cook more evenly).

Serves 8
From: Cooking Light
Calories: 104
Fat: 2.8

Clam Chowder

4 (6.5 oz) cans chopped clams
2 (8 oz) bottles clam juice
5 slices center-cut bacon, cut into 1/2 inch pieces
3/4 C chopped onion
3/4 C chopped celery
1.2 t butter (used olive oil)
2 C chopped red potatoes
1 T fresh thyme
Salt, pepper
1 bay leaf
2 1/4 C evaporated fat-free milk
1.5 C low fat or fat-free milk
1.5 T sherry
Chopped parsley

Drain clams but reserve juice, add juice to bottled to make 3.5 C. Cook bacon until crip. Remove bacon and set aside. Remove most of bacon fat. Increase heat to medium high. Add onion , celery and olive oil; cook until tender.  Add clam juice, potatoes, herbs and salt and pepper.  Bring to a boil. Reduce heat to simmer, cover and cook until potatoes are tender.  Stir in clams, milk (both kinds) and sherry. Cook until heated through. Serve with chopped parsley and bacon pieces sprinkled on top (original recipe puts bacon back in with onions and celery).

Serves: 10 (1 C)
From: Cooking Light
Calories: 143, fat:3.7g