Tag Archives: fish

Salmon Satay with Sesame Noodles, Kale, and Red Peppers

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SalmonSatay_PlatedSince I’m revisiting a few Asian-inspired recipes this week, there’s one more I’d like to share for now, which came about when I had leftover Thai peanut sauce (aka, satay sauce) sitting in the fridge. The next thing you know, I spread some on top of a salmon fillet and whipped up a quick batch of sesame noodles tossed with kale and red peppers and—Bam!—this amazing dish was born.

(Yeah, again with the kale, I know, and that glorious green salad with ginger dressing and avocado really would be a great match for this dish. In my defense, you must understand that kale is always at the farmers’ market, so that’s why it appears in so many of my winter dishes. Any hearty green will do here, though: bok choy, chard, spinach, collards—whatever you’ve got.)

The Steps

  1. Prepare the satay sauce, making it a bit thicker than you would a dressing.
  2. ThaiSalmon_VeggiePastaSpread over salmon and slow roast until opaque and still moist.
  3. Sauté greens and peppers in peanut oil with crushed garlic.
  4. Boil whole grain pasta of choice until al dente (spaghetti works well, or brown rice noodles). Save the pasta water.
  5. Two options for the pasta:       (1) Simple: Toss with the vegetables and a bit of sesame oil and crushed red pepper (if you like a kick); or    (2) Nuttier: Stir together vegetables and pasta along with some satay sauce and pasta water for a quick version of sesame noodles.
  6. Plate and enjoy.

On Salmon, Science, and Sustainability

This subject requires its own post, since there are many misconceptions about what salmon is “best” from a sustainability standpoint. (Wow, that’s a lot of esses. And now again.) Not to mention the many different varieties of salmon from which to choose, each with differing environmental and over-fishing concerns. Look for it soon. In the meantime, know that salmon is absolutely loaded in super-healthy omega-3 fatty acids, like other fatty fish. It also has its own unique flavor that is distinct from many of the white fishes out there. Salmon is another protein powerhouse, particularly high in the amino acid tryptophan; it’s also a fabulous source of vitamins D, B12, and B3 and minerals phosphorous and selenium. Finally, if you’re still not sure about eating seafood or are new to the game, I’ll say it before, and I’ll say it again: you can learn to love it. And this recipe is a great dish to get you started.

Because, while salmon is terrific on its own, this supper is all about the peanut sauce.

P.K. NewbyDr. P. K. Newby is a nutrition scientist and educator with expertise in the prevention of obesity and chronic diseases through diet and the relations between agriculture, food production, and public health. She is currently training for the Boston Marathon, her third (more here, and here). She brings together her passions for food, cooking, science, and sustainability through her writing and videos to help people eat their way towards better health, one delectable bite at a time. If you like what you see here at The Nutrition Doctor is In the Kitchen, please subscribe to my blog from the home page, become a fan on Facebook, follow me on Twitter, check out my food porn on Pinterest, watch my cooking videos on YouTube, and peruse my recipe page for soups, salads, seafood, sweets, and more. Thanks for reading!

Seared Striped Sea Bass with Miso-Soy Marinade and Braised Winter Greens

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SeaBass_platedWhat better to go alongside a delightful green salad with kale, avocado, and sesame-ginger dressing than a gorgeous piece of seared fish prepared with the savory Japanese flavors of miso and soy? This elegant yet quick supper will go from stove to table in about twenty minutes.

Er, not including the two hours for marinating, but surely you can find something else to do in that time? Though an unlikely weekday meal given the sitting time—which is essential to achieve that umami goodness—it will take just five minutes to mix the marinade and about ten minutes each to cook the greens and sear the fish. I absolutely loved this dish, a variation of a recipe from my beloved Bon Appétit cookbook found here. I made a few alterations to keep things even faster, easier, healthier, and lighter, described below.

Cooking Notes and Photos

First, the marinade cum sauce is the cornerstone of this recipe and calls for a few specific Asian ingredients, like mirin (Japanese rice wine). However, I was out so I subbed in regular white wine with a bit of rice wine vinegar, which worked just fine; I also used low-sodium soy sauce to reduce my salt intake. Second, I added a few cloves of crushed garlic to the marinade. (It’s almost physically impossible for me not to add garlic to a marinade or dressing). Third, I elected to sear the fish rather than bake it; either method works and here are simple cooking instructions. Finally, though I was initially intrigued by the original pairing of the savory miso-soy marinade with the sweet coconut-curry sauce, I ultimately deemed it gratuitous. I mean, why go to the trouble of creating a lovely Japanese flavored dish and marinate a fish for two hours only to cover it in a coconut-curry sauce? (And believe me, I do love coconut-curry, so it’s not about that.) So, I ditched that part.

I sautéed the green swiss chard with carrots, onions, and garlic in sesame oil until wilted and added a bit of veggie stock to lightly braise the mixture. A combination of bok chok and red peppers would also be lovely, but this is what I had on hand. Whatever you choose, including a non-green veggie adds color, flavor, and more nutrients.

Asian_BraisedGreens

Once the mixture is cooked down, it looks more like this. (Note: miso and soy are already salty so I’d avoid adding it to your veggie mixture.)

Asian_BraisedGreensFinish

Searing the fish is super easy and creates a beautiful presentation. More details here.

Asian_SearedBass

The fish has a lot of flavor from the marinade and moistness from the veggie mixture, but if you have extra marinade that wasn’t used for bathing the fish, you could create a light sauce by adding a few more aromatics (diced onion, garlic, etc.) and simmering it with a bit of corn starch (or another thickener) if you like, pictured here. I enjoyed it both ways.

SeaBass_Sauce

Beyond Being Delectable: A Few Health and Sustainability Notes

Atlantic striped bass is a delightful fish, meatier than a fillet like sole but less flaky than cod. Come to think of it, I might say that bass is more like “the chicken of the sea” in texture than tuna. It’s a protein powerhouse and is especially rich in vitamin B-12, selenium, and omega-3 fatty acids. (More nutrition facts here.) Remember that most people don’t get enough of the latter three when it comes to optimum health and disease prevention. Happily, striped bass  can be consumed as part of a sustainable diet. Meaning, its stocks are healthy and there are great choices that are either hook-and-line caught (wild) or farmed. The Monterey Bay Aquarium is one source for learning more about the environmental aspects of the seafood you are choosing (like for Atlantic bass, here), as is National Geographic and the Blue Ocean Institute.

Bring on the bass!

P.K. NewbyDr. P. K. Newby is a nutrition scientist and educator with expertise in the prevention of obesity and chronic diseases through diet and the relations between agriculture, food production, and public health. She is currently training for the Boston Marathon, her third (more here, and here). She brings together her passions for food, cooking, science, and sustainability through her writing and videos to help people eat their way towards better health, one delectable bite at a time. If you like what you see here at The Nutrition Doctor is In the Kitchen, please subscribe to my blog from the home page, become a fan on Facebook, follow me on Twitter, check out my food porn on Pinterest, watch my cooking videos on YouTube, and peruse my recipe page for soups, salads, seafood, sweets, and more. Thanks for reading!

And the Oscar Goes to … Lobster Risotto!

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Lobster risotto with leeks, shiitake mushrooms, and English peas: impressive, and easier than you think.

Lobster risotto with leeks, shiitake mushrooms, and English peas: impressive, and easier than you think.

I make risotto a couple of times a year, for either a fancy occasion or when a craving arises. It’s a fantastic dish, certainly, but I’ve never been able to find whole grain arborio rice that is not refined (white) and it’s quite a starchy dish. I thusly wait until inspiration strikes, usually after stumbling across something spectacular at the farmers’ market. Which is exactly how this dish came about when I found lobster (!) at my winter market last year. I first embarked on making lobster bisque, a soup that requires lobster stock. (Meeting the meat not required.) Well, we all know I make stock in large quantities to have leftovers, so I decided to put mine towards further extravagance in a lobster risotto with leeks, shiitake mushrooms, and English peas.

Today’s post is dedicated to a colleague at Share it Fitness, Matt Paley, who asked me for a great lobster recipe for Valentine’s Day. Alas, this piece wasn’t yet written. Better late than never, though, and just in time for the Oscars in case you’re looking for an extra-special dish that will wow your guests and treat yourself.

Lobster Risotto with Shiitake Mushrooms, Leeks, and English Peas

Ingredients. Rice, lobster stock, white wine, lobster meat (including whole tails), leeks, shallots, peas, olive oil, cream, parmigiano reggiano cheese (freshly grated), parsley, salt, and pepper. (Wanna get crazy? Grab some truffles and truffle oil.)

The Basics. Instructions for the “rice” part of the risotto are usually on the back of the package; follow those. Making risotto is generic: what differs between recipes is the specific vegetables, herbs, protein, and stock you’ll use to flavor the rice. As long as you have enough liquids, time, and patience, cooking risotto is easy.

The Specifics. The photos below show the steps. You can find more detailed recipes online to consult for further detail if you’re not comfortable improvising somewhat on the amount of the other ingredients from the photos and text. (Recall my philosophy on recipes.)

1. Sauté leeks and shallots in a risotto pan in 2 tbsp olive oil, until soft (medium-high heat, ~5 minutes). Season with salt and black pepper. When cooked, add1-2 cloves of crushed garlic, if desired, and stir until fragrant, ~45 seconds. Add rice and stir to coat, about 3 minutes. Raise the heat to high and deglaze the pan with 1/2 cup white wine, scraping up the bits from the bottom and stirring until wine is absorbed. While all of this is happening, heat up the stock.

LobRisotto_1

2. Add heated stock to the rice/leek mixture, one cup at a time. Simmer over medium heat, allowing all the liquid to be absorbed before adding additional stock. This is the time-consuming part that takes between 30-60 minutes. There are variabilities in the rice that can impact cooking time. For this reason, keep more stock than called for on hand, as you can just throw it into the fridge if it’s not needed or create a looser risotto, if you’re into that. While rice is cooking—make sure you’re stirring it fairly constantly—sauté the shiitake mushrooms in a bit of olive oil, seasoned lightly with salt and pepper. (Note: I’ve seen instructions that say 30 minutes and once had dinner guests waiting around while I yelled from the kitchen “It’s almost done! It’s almost done!” It wasn’t. And, between stressing over the dish and chugging sipping my wine anxiously, by the time the dish was done, so was I. Very. True story.)

LobRisotto_2

3. Prepare remaining ingredients, making sure to leave several large chunks of lobster whole for the top. It’s fine to do this while the rice is cooking, by the way, just don’t wait too long between stirs.

LobRisotto_3

4. When the rice is finished cooking, gently fold in mushrooms, lobster, peas, cheese and a little cream. Note that other than to warm everything through you don’t want to “cook” the dish: the lobster has already been steamed and the mushrooms sautéed, you are simply incorporating everything together. (Using defrosted frozen peas work beautifully in this dish, as I did, if you don’t feel like dealing with fresh peas, as I didn’t.)

LobRisotto_4

4. Taste, adjust seasonings, and serve, garnishing with a good-looking piece of lobster and parsley sprig. If you want to take this meal over the top, garnish with shaved truffles and/or drizzle with truffle oil.

LobRisotto_5

Definitely Oscar-worthy.

P.K. NewbyDr. P. K. Newby is a nutrition scientist and educator with expertise in the prevention of obesity and chronic diseases through diet and the relations between agriculture, food production, and public health. She is currently training for the Boston Marathon, her third (more here, and here). She brings together her passions for food, cooking, science, and sustainability through her writing and videos to help people eat their way towards better health, one delectable bite at a time. If you like what you see here at The Nutrition Doctor is In the Kitchen, please subscribe to my blog from the home page, become a fan on Facebook, follow me on Twitter, check out my food porn on Pinterest, watch my cooking videos on YouTube, and peruse my recipe page for soups, salads, seafood, sweets, and more. Thanks for reading!

Cooking Seafood: Three Main Methods (and a Few Examples)

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When asked about eating fish, many people claim they just don’t know how to cook it properly. Thus, before I post some more of my favorite seafood dishes like those pictured here, I decided to take a minute to discuss the main methods I employ. This is not to say there aren’t other techniques, but if you master these three you are well on your way to enjoying fish at home. (And don’t forget to remain cognizant about the sustainability of the fish you’re eating, what’s in season, and so forth: check out National Geographic and Monterey Bay Aquarium for more information to assist you in making planet-friendly choices.)

1. Oven Roasted: Slow and Low

Slow roasting is a sure-fire method for cooking fish, and it could not be easier. All you need do is set the oven to 300, 325 degrees F (ovens vary) and set your piece of fish in there for 20-40 minutes (depending on thickness and desired temperature). I generally cook a Roastsalmonpiece of meatier fish using this method at 325 degrees for 20 minutes or so, and then it will sit an additional 5 minutes to rest and absorb the juices (as you would do for meat). Always tender and juicy, never dry, it’s a wonderful way to enjoy fish. Fishes I generally cook using this method include salmon, bass, halibut, swordfish, monkfish, and blue fish; hake, cod, and haddock also work well (and tend to take a bit less time). Just drizzle olive oil on the fish and lightly season with salt and pepper for an everyday preparation. Salmon is roasted just like that in this example and then served with a chopped Greek salad and Tzatziki (Greek yogurt sauce). Fancier preparations might quickly sear the fish to get a lovely color and texture (see method #3 below) and then roast it in the oven to cook it through while whipping up a quick pan sauce, like my swordfish piccata with smashed cauliflower and Brussels sprouts. 

2. Pan-fried: Medium and Gentle

As it sounds, this method will coat a pan with a little olive oil (or another vegetable oil you Panfried_troutlike) and fry it for a few minutes on each side. You’ll use medium-high heat here, which will create a crispy coating on the fish as it cooks quickly in the oil. (No bread crumbs required!) I generally use this method for thin fillets like sole, flounder, catfish, tilapia, and trout; it takes about 2-3 minutes each side. Here, pan-fried trout is served atop a salad of fennel, herbs, oranges, blackberries, and toasted almonds. Note that I use the word ‘gentle” here because some of the thinner fillets can sometimes break when turning them. If that happens, don’t sweat it: it’s just as good!

3. Seared: Hot and Fast

Searing fish creates a delightful crust on the outside while keeping the inside cooler, SearedScallops_Fullensuring the desired rare to medium-rare temperature for many fishes. Tuna would be the best example, or sea scallops. Heat an oil with a high smoke point, like peanut, over high heat. When very hot, place seasoned fish into the pan and cook to desired temperature. Tuna takes a very short time, often 1-2 minutes per side for a rare center. Scallops can go for about 2 minutes per side, depending on size. Examples: sea scallops with grilled peaches, kale and corn (pictured) or tuna puttanesca with creamy polenta.

Now that you have the basics, check out the recipes above for more inspiration and please return again to The Nutrition Doctor for more delectable dishes. With a little practice, you’ll be cooking up healthy, sustainable seafood like a pro.

P.K. NewbyDr. P. K. Newby is a nutrition scientist and educator with expertise in the prevention of obesity and chronic diseases through diet and the relations between agriculture, food production, and public health. She is currently training for the Boston Marathon, her third (more here, and here). She brings together her passions for food, cooking, science, and sustainability through her writing and videos to help people eat their way towards better health, one delectable bite at a time. If you like what you see here at The Nutrition Doctor is In the Kitchen, please subscribe to my blog from the home page, become a fan on Facebook, follow me on Twitter, check out my food porn on Pinterest, watch my cooking videos on YouTube, and peruse my recipe page for soups, salads, seafood, sweets, and more. Thanks for reading!

Learning to Love Seafood (A True Story)

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Sconset_Steps

Steps leading down to the Atlantic ocean in ‘Sconset (Nantucket, Massachusetts)

Do you eat fish? Why not?

I am very lucky to have grown up in a fish-eating family on Long Island, New York, where seafood is fresh and plentiful. The situation is much the same here in Boston, Massachusetts (also on the Eastern seaboard of the United States). I simply revel in delights like oysters, lobster, mussels, and a wide variety of fishes, which round out my largely plant-based diet.

I truly adore seafood of all kinds, but I know not everyone feels the same way.

Indeed, I am consistently amazed by how many people I know who don’t eat seafood. Certainly some of it is circumstantial, depending on where you live, how you grew up, and so forth. Even so, seafood is widely available in today’s world and most Americans do not consume the amounts recommended for a healthy diet. There are certainly reasons beyond health why we eat what we do, and if you elect not to consume seafood for ethical reasons it is certainly possible to have a healthy diet without it. But if it’s just because you think you don’t like it, or didn’t grow up eating it, perhaps it’s time to reconsider your position.

For starters, seafood is a lean source of protein and many species are high in powerful omega-3 fatty acids, which are long chain highly unsaturated fats that are important for heart, brain, bone and eye health. Beyond health reasons, seafood is down-right delicious. While it’s important to keep an eye on what you’re eating and how much to protect our oceans and ensure there are fish for future consumption, it’s worth thinking about adding a moderate amount of seafood to your diet. To that end, In the coming weeks I’ll be posting a few delectable seafood dishes to inspire you. Yet, the greatest inspiration I can provide for you non-fish eaters out there is this: my husband did not grow up eating seafood and pretty much never ate it before he met me. After trying many of my dishes over a period of years, he began ordering it in restaurants instead of steak.

He now shoots oysters. (True story.)

The simple fact is that taste preferences are far more malleable than people think (remember the switch from whole to skim milk? or from white bread to whole grain?), even for adults. Repeated exposure is definitely the key—give yourself a chance to adapt—but having a few good dishes up your sleeve helps, too. I am therefore convinced that with the right dishes and the right fishes, you, too, can learn to like morsels from the sea.

And for those of you I don’t need to convince about the delights of eating seafood, perhaps you’ll find a new idea or two here on my blog for the upcoming Feast of the Seven Fishes on Christmas Eve.

Or, you know, any day.

Think about it.

P.K. NewbyDr. P. K. Newby is a nutrition scientist and educator with expertise in the prevention of obesity and chronic diseases through diet and the relations between agriculture, food production, and public health. She brings together her passions for food, cooking, science, and sustainability through her writing and videos to help people eat their way towards better health, one delectable bite at a time. If you like what you see here at The Nutrition Doctor is In the Kitchen, please subscribe to my blog from the home page, become a fan on Facebook, follow me on Twitter, check out my food porn on Pinterest, watch my cooking videos on YouTube, and peruse my recipe page for soups, salads, seafood, sweets, and more. Thanks for reading!

Swordfish Piccata with Smashed Cauliflower

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Seafood dish number two, of five in the pipeline. (The first was Monday’s post on New Bedford sea scallops; there’s an earlier piece on seared tuna puttanesca around here somewhere, too.)  My goal is to suck you in with the suppers so you’ll stick around for the science.  Who can work on an empty stomach, after all?

If I’m using a white fish I usually try and avoid a white vegetable to keep things aesthetically interesting, but it doesn’t always work out for an impromptu Monday night dinner (i.e., I had a head of cauliflower that I wanted to use and had already defrosted the swordfish). There were specks of green due to the capers and parsley, at least, and I also garnished the dish with a few roasted Brussels sprouts.  I’d probably gussy it up a bit further if I were serving this at a dinner party – a confit of red and yellow peppers around the perimeter, perhaps? Speaking of which, this is actually a perfect meal for company as it doesn’t need much active prep right before serving.

I’m sure you’re familiar with swordfish, that meaty white fish with fabulous flavor and versatility? Along with some of the white flaky fishes, swordfish is a great “starter” fish because it’s fairly mild. It’s one of my favorites, so although certain types should be avoided I’m glad it’s no longer on the endangered list. (More on the sustainability of swordfish and other environmental considerations here.)

But are you acquainted with smashed cauliflower?  It has a remarkably similar taste to mashed potatoes, which are obviously quite luscious. However, the cauliflower version has arguably more flavor and texture and is certainly more nutritious and lower in calories. At the very least, it’s a creative preparation for cauliflower and a great way to mix things up. Finishing the dish with a light sauce of white wine, garlic, capers, lemon, parsley, and a bit of butter – aka, piccata, the P.K. way – brings this savory meal over the top.

Roast the cauliflower, as described here.

Cook the swordfish. Read here for more sure-fire methods on cooking seafood. Here are specific details for this dish:

  1. Sear. Season the fish with sea salt and freshly ground black pepper. (Omit the salt if you prefer; see yesterday’s notes about this. )In a hot skillet, sear the swordfish over high heat on one side. After 2-3 minutes, you should have a lovely brown sear on it, like the picture. If you don’t, turn up the heat and give it another minute. Turn over to achieve the same outcome.
  2. Roast.
  3.  Place the fish into a small pan and pour ~1/4 cup of white wine over the fish and into the pan, using enough such that a small amount coats the bottom of the dish. (You can omit the wine if you prefer.) Cover the dish with tin foil and place into the oven. Roast the fish for about 12-20 minutes (time varies with thickness) at 325 degrees F.

Hey, wait: why sear and then roast? Aren’t both just forms of cooking? Good question, glad you asked. Read here for more sure-fire methods on cooking seafood. Searing fish creates a lovely brown crust, especially when using a spice rub that caramelizes, as with the scallops, but even when simply cooked over very high heat in a bit of olive oill. However, swordfish is thick and needs to be cooked through, so while you could sear over high heat then turn it down to low on the stovetop, I find roasting in the oven at a low temperature is less likely to result in overcooking.  Now, some dishes can just be seared to reach a rare or medium rare temperature, like scallops or tuna.  With other dishes, I’ll skip the searing and go right to the roasting, which almost never fails to produce incredibly moist, perfectly cooked fillets. (And, frankly, I don’t always feel like taking the time and creating another pan to wash. Slow roasted salmon is just fabulous on its own, for example; it certainly doesn’t require searing every time.)

Smash the cauliflower, as described here.

Prepare the sauce. Once the fish comes out of the oven, let it rest for 5 minutes or so— which is all the time you’ll need to make the piccata. Reheat on high the same pan you used to sear the fish, along with a tablespoon of olive oil. Add 1-2 cloves of crushed garlic, stir until fragrant, then add ~1/2 cup white wine to deglaze the pan. (You can use vegetable stock if you prefer.) It will quickly come to a boil. Next, stir into the sauce juice from 1/2 of a lemon, 1-2 tbsp capers, and 1-2 tbsp chopped parsley. Turn the heat to low at this point so all the liquid doesn’t evaporate, else you’ll be left with burnt bits of garlic rather than a sauce. Whisk in 1 tablespoon of butter and/or a bit of cream to add body to the sauce. Taste, and adjust the seasonings (salt, pepper) as necessary. If you used too much acid (white wine, lemon), you might add a touch of honey or agave to readjust. The sauce should not be sweet, but if you find yourself puckering go ahead and grab a sweetener, it’s fine. Likewise, if the sauce seems too thin you could add a bit more butter. It’s a creative process, right? It could take some futzing your first time, so give it a little taste every time you make an adjustment. Just make sure you save some for the fish…

Add the fish to the sauce (or not). Once you are satisfied with your sauce, and assuming there is still some left, place the fish into the pan to coat one side, then turn it over to coat the other side. Feel free to omit this step if you like and proceed to the final step below. (I just happen to like things saucy.)

Plate the dish. Mound a portion of smashed roasted cauliflower onto the plate, then artfully place the fish atop the vegetable. Spoon the tangy sauce over the fish, allowing it to pool on the bed of the plate. Garnish as desired (shown here with caramelized Brussels sprouts I had on hand). Wait for kisses from your partner.*

* No partner? No problem. Look into the closest mirror and say “I’m awesome,” then dig in.

P.K. NewbyDr. P. K. Newby is a nutrition scientist and educator with expertise in the prevention of obesity and chronic diseases through diet and the relations between agriculture, food production, and public health.  She brings together her passions for food, cooking, science, and sustainability through her writing and videos to help people eat their way towards better health, one delectable bite at a time. If you like what you see here at The Nutrition Doctor is In the Kitchen, please subscribe to my blog from the home page, become a fan on Facebook, follow me on Twitter, check out my food porn on Pinterest, watch my videos on YouTube, and peruse my recipe page for soups, salads, seafood, sweets, and more. Thank you for reading!