Fish and Seafood Recipes

Introduction

Fish and seafood can be a healthful addition to the diet.  Choosing the types that are low in mercury, not farm-raised, and are from a non-polluted area would be best for good health.  For the low mercury fish choice, see https://www.nrdc.org/sites/default/files/walletcard.pdf .

Fish Recipes

Chile Pistachio White Fish

Prep time -35 minutes

Servings – 6 – 8 depending on fish amount and size

Ingredients

1 bag frozen white fish, thawed

1/2 c. chili-flavored pistachios

1/2 c. whole wheat breadcrumbs

1/2 tsp garlic powder

Salt and pepper

Avocado cooking spray

Directions

Preheat the oven to 400 degrees F. Place fish skin-side down in glass baking dish and spray with avocado oil.  Crush nuts and mix with breadcrumbs.  Add the garlic powder to the mix.  Sprinkle the mixture over the fish and top with a dash of salt and pepper.  Place fish in the oven and bake for 9-12 minutes or until the fish flakes and has an internal temperature of 145 degrees F.

Nutrition Facts (Figured on 32 ounce bag of fish and a 4-ounce serving)

Carbohydrates -5.5g   Protein – 30g   Fat – 15g

Calories – 277

Salmon with Mango Salsa

Prep time – 25 minutes

Servings – 3 to 4 depending on size of fish

Ingredients

Salmon:

1 large fillet of salmon, thawed

Dash of chili powder and garlic

Mango Salsa:

3 ripe mangos, diced in small pieces

1/2 red bell pepper, chopped

1/2 yellow pepper chopped (or use all one color)

1/3 cup chopped red onion

¼ cup packed fresh cilantro leaves, chopped

1 jalapeño, seeded and finely chopped

Juice from 2 small limes

Salt and pepper to taste

Directions

Preheat oven to 400 degrees F.  Place salmon on baking sheet and sprinkle with a dash chili powder and garlic.  Place in the oven to bake for around 10 minutes or until fish flakes and reaches 145 degrees F.

While the fish is in the oven, make the salsa.  Place all of the ingredients in a food processor and pulse ONLY a few times as you still want some chunks.  Taste the salsa and adjust seasonings.  When the fish is done, top with about 1 to 1 1/2 cups of the salsa depending on the size of the fish.  Serve with a grain of choice and vegetables.

Nutrition Facts (4 ounces of salmon with 1/4 c. of salsa)

Carbohydrates – 12g  Protein – 28g    Fat -20g

Calories – 340

Almond Crusted Salmon with Cashew Sauce

Prep time – 1 hour

Servings – 2

Ingredients

2 white fish fillets (6 oz.)

1 large carrot, peeled and cut into strips, lightly steamed

1 c. basmati brown rice

½  red bell pepper, diced

¼ onion, diced

1 ½ c. broccoli, steamed

½ tsp. Grillmates roasted garlic and herbs seasoning

1 tsp. minced garlic

Almond crust for fish:

⅛ c. almonds, crushed

1 ½ tsp. chili powder

2 dashes of chili lime seasoning

2 dashes of paprika

1 tsp. garlic powder

½ c. whole wheat breadcrumbs

Avocado spray (Spray top of fish lightly before coating)

Sauce for bowl:

⅓ c. cashew butter

1 tbsp. tamari

½ tbsp. rice vinegar

1 tbsp. honey

2 tsp. sweet chili sauce (more or less to taste)

1 tsp. fresh lime juice

1 tbsp. garlic powder

⅛ tsp. ginger powder

2 tbsp. warm water

Dash of salt

Directions

1. Thaw fish fillet and put back in the fridge until ready to put into the oven. Preheat the oven at 350 degrees.
2. Crush almonds with a rolling pin (or however you prefer) and add chili powder, chili lime seasoning, paprika, garlic powder, and whole wheat bread crumbs for fish crust. Combine in a bowl and taste. Adjust seasoning as preferred.
3. Prep onion, red peppers, carrots, and broccoli. Cook rice according to package directions.
4. Sauté onion and red peppers in avocado oil and 1 tsp. of minced garlic and a dash of salt on medium heat. Steam broccoli until soft, usually about 8 minutes. Steam carrots until slightly soft with still some crunch, about 5 minutes.
5. Combine cooked rice, onion, and red peppers. Add 1 tsp. of Grillmates garlic and herb seasoning and 3 dashes of chili powder. Stir and keep on low heat.
6. Spray pan with avocado oil and type of fish. Cover fish filet in a small amount of sweet chili sauce (to help crust stick) and add almond crust on top of fish. Stick in the oven at 350 degrees F and cook until crush golden brown – about 145 degrees internal temperature.
7. While the fish is cooking, make sauce for the bowl. Combine the cashew butter, tamari, rice vinegar, honey, sweet chili sauce, lime juice, garlic and ginger powder, salt, and warm water in a bowl. Combine and stir until sauce is formed. Taste and adjust as preferred.
8. Once the fish is done, plate rice with onion and pepper and place crusted fish on top. Add broccoli and carrots to the plate. Set sauce on the side or drizzle on the bowl. Enjoy!

Nutrition Facts

Carbohydrates – 83g Protein – 39g,  Fat – 30g

Calories – 758