We consume a lot of seafood at my house. There are such a wide variety of flavors and textures and so many ways and so simple to cook: sauté, bake, broil, poach, grill, tare tare and even deep fry.
None of these methods take more than a few minutes. Low in saturated fats and high in lots of goodness.
Recently I poached some lobster tail in a garlic infused clarified butter. I heated the infused clarified butter to about 160 degrees and submerged the lobster until it was done. Don’t over poach or it could be tough. This same poaching method could be used with extra virgin olive oil with a good number of fish, now this method is low in saturated fat. Try it with salmon, halibut, and monk fish for starters.
One type of fish dinner we have at my house might be the following: white basmati rice flavored with some dehydrated toasted onion or roasted garlic, prep time very fast + cook time 10 to 14 minutes. A vegetable such as broccoli cleaned and steamed with a sprinkle of fresh lemon. Again, cook time just a few minutes and prep time even less. Catfish sautéed with a light sprinkling of your favorite spice rub, blackened for me but that’s too spicy for my wife so she gets one of the rubs I’ve published in the past. When the pan is hot just a tablespoon of infused extra virgin olive oil and cook the filets about two minutes per side. Serve with a slice of lemon or lime.
As you can see this is a quick meal but loaded with goodness from the flavors of each dish to the nutrition for our bodies. I am always quite satisfied by the time my plate is clean. Here’s a quick recipe for salmon you can serve with sides like the ones above.
1 3/4 lb salmon filet, rinsed and patted dry
1/2 medium onion, sliced thin
1 Tbl fresh grated ginger
1 Tbl soy sauce
1 Tblt eriyaki sauce
1Tbl pure maple syrup
zest of 1 orange
Juice of 1 orange
Preheat oven to 400
In a small mixing bowl toss all of the ingredients except the salmon. Place the salmon in a baking dish and pour the mixture over the filet. Cover baking dish with foil and allow to stand on counter for 15 minutes. Baking time will depend upon the thickness of the filet but gauge it at 10 minutes per one inch of thickness. So then it would be 15 minutes if the filet is 1 1/2 inches thick.
When done uncover and using two spatulas transfer the salmon to your warmed serving platter and pour the pan juices over the filet. Sprinkle with some chopped green onion. And serve with the rest of the meal. Enjoy!