Posts tagged: healthy fish recipes

Steamed Fish Recipe

Steaming is a moist-heat cooking technique which is done by boiling a small amount of liquid in a pot or a wok. The food is placed in a container or basket which is suspended inside the main pot, but above the boiling liquid. The hot steam from the liquid cooks the food gently. Steaming is generally considered a healthy cooking technique as it reduces the loss of nutrients from the food as compared to boiling.

In this recipe, a whole fish is steamed with mushrooms, minced meat, glass noodles, and ginger. What makes this dish absolutely delicious is that all the ingredients are seasoned first before they are steamed. This dish is perfect with steamed rice but another way to enjoy it is to take portions of the steamed fish, wrap it in rice paper with a mixture of fresh herbs, then dip in sweet chili sauce.

Ingredients:

• 1 whole grouper, cleaned
• 2 tsp fish sauce
• ¼ tsp black pepper
• 10 grams of dried wood ear mushrooms
• 10 grams of dried Shiitake mushrooms
• 100 grams of glass vermicelli
• 100 grams of minced pork
• 3 tsp sugar
• 3 tsp fish sauce
• ¼ tsp black pepper
• 1 tbsp sesame oil
• 1 thumb ginger, julienned
• 30 grams of spring onion chopped

Instructions:

This recipe takes about 45 to 50 minutes to make. Serves 2 to 3.

Cut diagonal slits on both sides of the fish.
Season both sides of the fish with fish sauce and black pepper.
Cover the fish with plastic wrap and refrigerate while you prepare the other ingredients.
Put wood ear mushrooms and shiitake mushrooms in 2 separate bowls.
Soak them in how water for 10 minutes.
Put glass vermicelli in a bowl and soak in cold water for 10 minutes.
Cut glass vermicelli into shorter strands, then season with fish sauce, sugar, and black pepper.
Drain mushrooms, then slice.
Place mushrooms in a bowl and season with fish sauce, sugar, and black pepper.
Season minced pork with fish sauce, sugar, and black pepper.
Transfer the fish to a ceramic plate.
Divide the mushrooms into 2 portions, then stuff a potion into the fish cavity.
Spread minced pork on top and sides of the fish.
Drizzle olive oil and spread ginger on top.
Steam for 10 to 15 minutes.
Take the lid off the steamer and add the rest of the mushrooms and glass vermicelli.
Continue steaming for 5 minutes.
Remove the plate from the steamer and sprinkle chopped spring onions on top of the fish.

Ideas And Tips:

• Aside from grouper, you can also use pomfret, tilapia, cod or other white fish.

• You can use soy sauce to substitute fish sauce.

Steamed Fish Recipe
images – https://www.youtube.com/watch?v=3p0kTLZNWsA

Pan Seared Tilapia Over Indian Corn Recipe

Searing is a cooking technique, wherein the surface of the food is cooked at a high temperature until a caramelized crust is formed. Searing is typically used in fish, meat or poultry. The caramelized crust gives the food a desirable flavor, texture, and appearance.

In this recipe, tilapia fillets are seasoned, then pan-seared. The fish fillets are smoky and spicy, crispy on the outside but, moist and juicy on the inside. The pan-seared tilapia fillets are served on a bed of sweet, smoky, and well-seasoned corn and bean mixture. This is a complete, healthy and delicious meal you can serve your loved-ones for lunch or dinner.

Ingredients:

• 1 pound of tilapia fillets
• ½ tsp salt
• 1 tsp smoked paprika
• ¼ tsp pepper
• 1 tsp olive oil
• 1 red onion, diced
• 2 cloves garlic, chopped
• ½ jalapeno, minced
• ¼ tsp salt
• 3 cups of fresh corn kernels
• 1 tbsp cumin
• 1 tsp smoked paprika
• ¼ cup of water
• 15 oz. can of white beans, rinsed and drained
• 1 cup of grape tomatoes, halved
• ¼ tsp salt
• ¼ tsp pepper
• 1 tbsp extra virgin olive oil
• ½ cup of cilantro, chopped
• 1 tbsp butter

Instructions:

This recipe takes about 35 to 40 minutes to make. Serves 2.

Start by seasoning the tilapia fillets on each side with salt, smoked paprika, and pepper.
Heat 1 tsp of olive oil in a pan over medium-high heat.
Add onion, garlic, jalapeno, and salt.
Sauté for 5 minutes.
Add corn kernels, cumin, smoked paprika, and water.
Stir-fry for 5 minutes.
Add white beans, tomatoes, salt, and pepper.
Stir-fry for 2 more minutes.
Add butter and cilantro.
Give it one last stir and turn off the heat.
Heat 1 tbsp extra virgin olive oil in a separate pan over medium-high heat.
Carefully place the tilapia fillets in the pan.
Sear for 2 to 3 minutes, then turn the fillets.
Sear the other side for just 1 to 2 minutes.
Spread corn-bean mixture on a serving plate.
Place the tilapia fillets on top and serve.

Ideas And Tips:

• Aside from tilapia fillets, you can also use salmon, trout, tuna, sea bass, snapper or halibut.

• You can add carrots, zucchini or peas to the veggie mixture.

• To get a perfectly pan-seared fish, you have to pat the fish dry with a paper towel first before seasoning it. You must also make sure that the pan is hot before putting the fish in. Finally, just flip the fish – only once. Refrain from moving or turning the fish until the desired browning is achieved. A good indication that the fish is ready to be flipped, is when the sides of the fish turn opaque.

Pan Seared Tilapia Over Indian Corn Recipe
images – https://www.youtube.com/watch?v=SRJxQoght-E

How To Make Saikyo Yaki (Grilled White Miso-Marinated Fish) Yakizakana Recipe

If you are looking for a really healthy seasoning, then you must try miso. Miso is a traditional Japanese seasoning made from soybeans fermented with salt and grains. It adds the fifth taste, known as ‘umami’ to any dish. It is a good source of vitamins B, E, and K, folic acid, copper, manganese, protein, and zinc.

The different varieties of miso are created by varying the ratio of soybeans to grains and the length of the fermentation period. Saikyo miso, the type of miso used in this recipe, is known as the mild and sweet variety. It comes from the region of Kyoto and is made with more grains than soybeans. It is also made with less salt compared to other miso varieties. The fermentation period is quite short, which produces a golden yellow color and a buttery, smooth consistency.

Saikyo miso is great for marinating fish, meat, and vegetables. It can also be used as a delicious soup and sauce base as it is mild in flavor. If you are running out of ideas on how to prepare fish, then you must try this recipe. The fish fillets are marinated in a mixture of Saikyo miso, sake, and mirin, then pan-grilled. These delicious fish fillets are perfect for any meal of the day. Serve them with rice or a vegetable siding.

Ingredients:

• 4 fish fillets
• ¼ tsp salt
• 300 grams of Saikyo white miso
• 3 tbsp sake
• 3 tbsp mirin

Instructions:

This recipe takes about 30 minutes to make. The fish fillets need to sit for 30 minutes, then marinate for at least 24 hours. Serves 4.

Sprinkle salt on both sides of the fish fillets.
Cover fish fillets with plastic wrap and set aside for 30 minutes.
Put miso in a small bowl.
Pour in sake and mirin, then mix well using a wire whisk.
Spread half of the miso marinade at the bottom of a shallow plastic container.
Lay surgical gauze on top of the marinade.
Using a paper towel, pat the fish fillets dry, arrange them on top of the gauze.
Cover fish fillets with gauze then spread the remaining miso marinade on top.
Cover with a lid or plastic wrap.
Place the container in the fridge and let the fish marinate for 24 hours to 2 days.
Remove the fish from the marinade.
Heat a non-stick skillet lined with aluminum foil.
Pan-grill the fish fillets over medium-high heat until they are golden brown on both sides.

Ideas And Tips:

• You can use any fish fillet like cod, sea bass or salmon. You can also cook the fish in the oven or grill them over hot coals.

• You can also use muslin cloth instead of surgical gauze. If you don’t have either of them, you can put the fish directly into the miso marinade. Make sure you wipe the marinade off before cooking the fish.

How To Make Saikyo Yaki (Grilled White Miso-Marinated Fish) Yakizakana Recipe
images – https://www.youtube.com/watch?v=kAt44K_IaZk