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Asian Style Grilled Fish Collars

5/30/2016

5 Comments

 
Click here for a printable recipe!
PictureClick the image for the original blog post containing this recipe.
Ingredients
  • 4 fish collars from halibut, lingcod, amberjack, salmon, redfish, or other large (about 5 lb) fish
  • 1 tbsp extra virgin olive oil + ½ tsp for scallions (green onions)
  • kosher salt to taste (I used about ½ tsp)
  • freshly ground white and black pepper, to taste (about ¼ tsp of each)
  • 1 bunch of scallions, split down the middle, roots removed (reserve ½ tsp chopped for garnish)
  • 1 tbsp DARK soy sauce (thicker than regular soy sauce)
  • 2 tsp yuzu juice (or 1 tsp lemon juice and 1 tsp fresh orange juice, if yuzu isn’t available)

Directions
  1. Trim up the fish collars and get rid of fins if you want (optional).
  2. Heat grill to high (mine hits about 600 degrees Fahrenheit...note: all grills are different).
  3. Rinse the collars and soak in water for about 10-12 minutes. Remove and pat dry with paper towels. Stick in the fridge for another 10 minutes (optional, but helps remove all moisture).
  4. Drizzle collars with olive oil and season with salt and white/black pepper to taste.
  5. Drizzle remaining ½ teaspoon of oil over green onions. Add salt/black pepper to taste.
  6. Grill fish, flesh side down, for about 5 minutes. Flip and grill for 3-6 more mins (depending on the size of your fish collars). Remove fish from grill. Set aside.
  7. Grill green onions for 2 minutes, flipping once halfway through. Put on serving platter.
  8. Mix together dark soy sauce and citrus juices. Use this as a dipping sauce on the side or pour it over the collars...whichever you prefer. Serve with vegetables and rice.

Nutrition (per serving...2 servings total for recipe): 300 calories, 1g carbs, 16g fat (fish/olive oil), and 37g protein. (calculated with www.myfitnesspal.com/recipe/calculator).

5 Comments

FFF Ahi Tuna Poke

5/28/2016

2 Comments

 
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Picture
Ingredients
  • ½ lb Ahi Tuna (frozen and/or sushi grade)
  • 1 small/medium avocado, diced
  • 2 tbsp cucumber, peeled and diced (optional – adds texture)
  • ¼ cup green onion (green parts), sliced + 1-2 tbsp to finish
  • 2 tbsp + 2 tsp (1/6 cup) low sodium soy sauce
  • 1 tbsp (about half of a small lemon) lemon juice
  • 1 tbsp sesame oil
  • 1.5 tsp chili sauce (sriracha)
  • ½ tsp finely grated (micro-planed) fresh ginger
  • 2 tsp toasted sesame seeds, sprinkled on top at the end
Directions
  1. Add ¼ cup of the chopped green onion, lemon juice, soy sauce, sesame oil, sriracha, and ginger in a non-reactive bowl (discussed in this blog post: ). Mix together thoroughly with a whisk. Refrigerate for about 15 minutes to let flavors marry.
  2. Cut the tuna into ¼ inch cubes and add to the mixture. Stir together gently, coating the fish. Refrigerate for about 10 more minutes (no longer, as the fish may become mushy).
  3. Add diced avocado (and cucumber, if using), stir together gently.
  4. Top with green onions and toasted sesame seeds and serve immediately with chopsticks or toothpicks.

Nutrition (per serving...3 appetizer servings total for recipe): 190 calories, 6g carbs, 10g fat (avocado/sesame oil), and 19g protein. (calculated with www.myfitnesspal.com/recipe/calculator).

2 Comments

Green Beans and New Potatoes with Toasted Hazelnuts

5/27/2016

3 Comments

 
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Picture
Ingredients
  • 4 small new potatoes (or other waxy skinned potatoes), cut into ½ inch chunks
  • 1 cup of fresh green beans, stems removed and cut into 1.5 inch long pieces
  • 1/3 cup of onion, diced
  • 10 hazelnuts, roughly chopped (or almonds)
  • 1 tbsp extra virgin olive oil
  • ¼ cup of chicken stock (or veggie stock to make this a vegan recipe)
  • kosher salt and freshly ground black pepper to taste (I use about ½ tsp of each)
Directions
  1. Heat a small skillet on medium heat, add hazelnut pieces, and toast (dry) until slightly browned (about 1-2 min). Make sure the hazelnuts are moving so that they don’t burn.
  2. Heat olive oil in a large saucepan on medium/high heat for about a minute.
  3. Add potatoes and green beans. Make sure everything is spread out well and cook for approximately 3-4 minutes with minimal stirring (you want the potatoes to brown slightly).
  4. Sprinkle in diced onions and saute for 2-3 more minutes (add another ½ tsp oil if there is no shimmer in your pan).
  5. Add chicken stock and scrape bottom of saucepan with a wooden spoon/spatula to free up the brown bits that have formed. Cook until the stock has almost evaporated completely.
  6. Test to see if green beans and potato pieces are tender. Add toasted hazelnuts.
  7. Season with salt and pepper to your taste and serve.

Nutrition (per serving...2 servings total for recipe): 180 calories, 17g carbs, 10g fat (olive oil and hazelnuts), and 4g protein. (calculated with www.myfitnesspal.com/recipe/calculator).

3 Comments

Fennel/Tomato/Olive Saute

5/25/2016

3 Comments

 
Click here for the printable recipe!
PictureClick the image for the original blog post containing this recipe.
Ingredients
  • 1 fennel bulb, sliced (Video on how to slice fennel: https://youtu.be/bFsR7cnIgPs)
  • 8 cherry tomatoes, quartered
  • 4 kalamata or Castelvetrano olives, pitted and sliced into pieces
  • 1 tbsp extra virgin olive oil
  • pinch of kosher salt (to taste)
  • 3-4 grinds (1/4 tsp) freshly ground black pepper
  • 1 tbsp olive juice
  • 2-3 tbsp of white wine
Directions
  1. Heat oil in medium saucepan at medium/high heat until glistening (about 1 minute).
  2. Add fennel, tomatoes, and olives. Season with salt/pepper and turn heat down to medium.
  3. Cook for 3-4 minutes, or until fennel develops golden brown color. Resist the urge to stir too frequently. Just enough to make sure the fennel does not burn.
  4. Deglaze with olive juice (scrape bottom of the pan). Cook until liquid has gone away (about a 45 seconds).
  5. Deglaze with white wine and cook until there is almost no liquid left (about another minute). Taste for seasoning and adjust appropriately.
  6. Serve, garnished with a fennel frond.

Nutrition (per serving...2 servings total for recipe): 132 calories, 11g carbs, 9g fat (olive oil), and 2g protein. (calculated with www.myfitnesspal.com/recipe/calculator).
3 Comments

Fish En Papillote with Carrot/Leek/Fennel

5/23/2016

12 Comments

 
Click here for a printable recipe!
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     Ingredients
  • Three 4-5 oz tilapia or other white fish fillets (snapper/grouper/etc)
  • 3 small/med carrots, julienned
  • 2 small leeks, julienned
  • 1 small fennel bulb, julienned
  • 2 tbsp extra virgin olive oil, plus 1/2 tsp per fish fillet
  • ½ tsp kosher salt, plus a pinch for each fillet
  • ¼ tsp freshly ground black pepper, plus 3-4 grinds for each fillet
  • ½ tsp ground coriander, plus ¼ tsp for each fillet
  • Thin slices of lemon to cover each fillet

Directions
  1. Preheat oven to 350 F. Cut three heart-shaped pieces of parchment paper (see video link in step 4 of these directions).
  2. In a large bowl, combine julienned carrots, leeks, and fennel bulb. (videos for processing these ingredients can be found at https://www.youtube.com/c/FiscallyfitfoodieJB ).
  3. Add 2 tbsp olive oil, ½ tsp kosher salt, ¼ tsp freshly ground black pepper, and ½ tsp ground coriander and mix thoroughly until all the vegetables are well coated/seasoned.
  4. Measure out approximately a cup of the vegetable mixture and place on one half of the heart-shaped parchment paper. (How-to video at https://youtu.be/BC4AHUORtno ).
  5. Place fish fillet on top of vegetables and drizzle each fillet with a ½ tsp of olive oil, ¼ tsp salt, and 3-4 grinds of pepper – or to taste). Lay lemon slices on top of fish.
  6. Seal parchment (method shown in video above).
  7. Put the pouches on a cookie sheet or other pan and bake at 350 for about 16-18 minutes.
  8. Take pouches out of the oven and slice open when ready to eat.

Nutrition (per serving...3 servings total for recipe): 250 calories, 3g carbs, 18g fat (olive oil), and 7g protein. (calculated with www.myfitnesspal.com/recipe/calculator).
12 Comments

FFF Chunky Guacamole Recipe

5/8/2016

3 Comments

 
Click here for a printable version of this recipe!          
PictureClick the image for the original blog post containing this recipe.
Ingredients
  • 1 small/medium ripe avocado
  • 1 lime, juiced
  • 2 tsp orange juice
  • ½ of a small tomato, diced with no seeds
  • 2 tbsp finely diced onion (yellow or red)
  • 1 small garlic clove, minced
  • ½ of a jalapeno, seeded and minced (leave a few seeds if you want to add heat)
  • 2 tbsp chopped cilantro leaves
  • ½ tsp cumin powder
  • ¼ tsp kosher salt (or to taste)

Directions
  1. Halve avocado. Discard the pit and scoop out the avocado from within the skin. Put it directly into a non-reactive bowl or mortar.
  2. Use the pestle, a potato masher, or a fork until avocado is desired consistency (I prefer some small chunks of avocado in mine).
  3. Add lime/orange juice, mix thoroughly with a spoon.
  4. Add tomato, onion, garlic, jalapeno, cilantro leaves, and cumin.
  5. Add salt and stir together – remember, you can always add more salt, so start with a small amount and give it a try. Because of the citrus zing and other flavorful additions, you may not require much sodium (also remember that there is salt on chips, so it is smart to use one when doing your final taste test.
  6. Once the guacamole is seasoned to your liking (add a little ground cayenne if you want more kick) and serve with multigrain chips/carrot sticks or other vegetables/on sandwiches/with burgers/in wraps/with fish tacos/etc.

Nutrition (per serving...2 servings total for recipe): 46 calories, 5g carbs, 3g fat, and 1g protein. (calculated with www.myfitnesspal.com/recipe/calculator)
3 Comments

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