Poached Salmon with Tarragon Sauce

Poached Salmon with Tarragon Sauce
This is great for company but you can half the recipe for dinner for the family.

Sauce:

• 2 large bunches of fresh tarragon(that is about 1 oz)
• 1/4 cup fresh chives chopped
• 1 LARGE shallot
• 1/2 cup fresh parsley (flat leafed)
• 1/2 cup mayo
• 1/2 cup sour cream
• 2 tsp. dijon mustard

To poach salmon:

• 2 cups white wine ( dry works better)
• 2 1/2 cups water
• 2 1/2 to 3 lb salmon fillet with skin

Make the sauce: 

1. Pick off tarragon leaves to measure one cup ( do not pack down).
2. Coarsely chop the shallot. In a food processor or blender put the tarragon, chives, and shallot and puree. Add remaining ingredients and blend until smooth and then salt and pepper to taste.
3. In a deep 10 inch skillet bring the water and wine to a simmer covered. Cut salmon into 6 pieces and season with salt and pepper. 
4. Sub merge 3 pieces skin side down (add some hot water to cover salmon if needed) cover and poach at a bare simmer 8 minutes. 
5. Transfer salmon with a slotted spoon to a platter. (the recipe calls for it to cool, but I like to keep it warm by putting a plate over it). 
6. Cook remaining salmon the same way. Transfer to the platter and top with sauce. Serve with snow peas sautéed with garlic and oil.

Swiss Baked Fish Fillets

Swiss Baked Fish Fillets

• 2 lb. fish fillets
• 1 cup sour cream
• 1/2 cup shredded Swiss cheese
• 1/4 cup finely chopped scallions or onion
• 3/4 tsp. salt
• 1/8 tsp. pepper
• 1 tsp. prepared mustard

1. Preheat oven to 425 degrees. Lightly grease a 2 1/2 qt. baking pan. Arrange fillets in baking pan. 
2. In small bowl, combine rest of ingredients. Spread over fillets. 
3. Bake for about 20 minutes or until fish is easily flaked with a fork. 
4. To brown surface, place baking pan under broiler for 1 to 2 minutes. 

Serves 6.

Haddock in Cream Sauce

Haddock in Cream Sauce

• 2 lbs. haddock fillets
• 1 Tablespoon green pepper, minced
• 2 Tablespoons lemon juice
• 1 cup cream
• 1 teaspoon prepared mustard
• 1/2 teaspoon Worcestershire sauce
• 1/2 cup celery, chopped
• 3 small onions, sliced
• Parsley and paprika

1. Preheat oven to 400 degrees. 
2. Spray large baking dish with vegetable cooking spray,place fish fillets and set aside. In large bowl, mix green peppers, lemon juice, cream,mustard, Worcestershire sauce, and celery. 
3. Pour over fish and top sauce with sliced onions. 
4. Bake for 30 minutes or until fish flakes easily. Garnish with parsley and paprika. 

Makes 6 servings.

Rosemary Roasted Salmon

• 2 large bunches fresh rosemary
• 1 large red onion, thinly sliced
• 1 2-pound center-cut salmon fillet, with skin
• 2 large lemons, thinly sliced
• 1/3 cup olive oil

Preheat oven to 500°F. Arrange half of rosemary sprigs in single layer in center of heavy baking sheet. Arrange sliced red onion atop rosemary. Place salmon, skin side down, atop red onion. Sprinkle with salt and pepper. Cover salmon with remaining rosemary sprigs. Arrange lemon slices over rosemary. Drizzle olive oil over. Sprinkle lemon slices with salt. (Can be prepared 8 hours ahead. Cover and refrigerate.)

Roast salmon until just cooked through, about 20 minutes. Transfer salmon to plates. Serve with roasted onions and lemon slices.

4 servings

Cedar Planked Salmon

Original Recipe Yield 6 servings  

Ingredients

• 3 (12 inch) untreated cedar planks
• 1/3 cup vegetable oil
• 1 1/2 tablespoons rice vinegar
• 1 teaspoon sesame oil
• 1/3 cup soy sauce
• 1/4 cup chopped green onions
• 1 tablespoon grated fresh ginger root
• 1 teaspoon minced garlic
• 2 (2 pound) salmon fillets, skin removed

Directions

1. Soak the cedar planks for at least 1 hour in warm water. Soak longer if you have time.
2. In a shallow dish, stir together the vegetable oil, rice vinegar, sesame oil, soy sauce, green onions, ginger, and garlic. Place the salmon fillets in the marinade and turn to coat. Cover and marinate for at least 15 minutes, or up to one hour.
3. Preheat an outdoor grill for medium heat. Place the planks on the grate. The boards are ready when they start to smoke and crackle just a little.
4. Place the salmon fillets onto the planks and discard the marinade. Cover, and grill for about 20 minutes. Fish is done when you can flake it with a fork. It will continue to cook after you remove it from the grill.

Marinated Grilled Shrimp

Marinated Grilled Shrimp

Ingredients

• 3 cloves garlic, minced
• 1/3 cup olive oil
• 1/4 cup tomato sauce
• 2 tablespoons red wine vinegar
• 2 tablespoons chopped fresh basil
• 1/2 teaspoon salt
• 1/4 teaspoon cayenne pepper
• 2 pounds fresh shrimp, peeled and deveined skewers

Directions

1. In a large bowl, stir together the garlic, olive oil, tomato sauce, and red wine vinegar. Season with basil, salt, and cayenne pepper. Add shrimp to the bowl, and stir until evenly coated. Cover, and refrigerate for 30 minutes to 1 hour, stirring once or twice.
2. Preheat grill for medium heat. Thread shrimp onto skewers, piercing once near the tail and once near the head. Discard marinade.
3. Lightly oil grill grate. Cook shrimp on preheated grill for 2 to 3 minutes per side, or until opaque.

Seared Tuna And Bean Salad Recipe

Seared Tuna And Bean Salad Recipe

Ingredients

• 2 British Lion eggs
• 2 tuna steaks (around 125g each)
• 1 tsp olive oil
• 410g mixed beans in water, drained or vacuum packed pre-cooked mixed beans
• 75g trimmed green beans, cut into 1 inch pieces
• 1 red onion, finely chopped
• 50g fresh cherry tomatoes, chopped
• 1 red pepper, finely diced
• 1 large red chilli, finely chopped (seeds in if you like a kick!)
• 35g fresh basil leaves
• 1/2 lemon
• Crusty bread to serve (optional)

Dressing

• Juice of 1/2 lemon
• 11/2 tsp Dijon mustard
• 11/2 tbsp extra virgin olive oil

Method

1. Bring a pan of water to the boil. Add the eggs carefully and cook for exactly 4 minutes 30 seconds for a very runny egg. Add the green beans to the water for the last minute of cooking. Remove the pan from the stove and cool down with cold running water from the tap.
2. Now prepare the other salad ingredients: mix the beans, onion, tomatoes, pepper, chilli and the cooked and cooled green beans.
3. Make the dressing by combining the mustard with the lemon juice before slowly adding the olive oil to thicken the dressing. Pour half of the dressing over the bean salad and save half for later. Season the salad with salt and pepper.
4. Place a non-stick frying pan or griddle pan on a high heat. Rub the tuna steaks with a little olive oil on both sides and season with salt and pepper. Place them in the pan when it is smoking hot. For rare steaks, cook them each for around 2 minutes per side. If you prefer your tuna well done, cook each side for 4-5 mins. Just before the tuna is cooked, squeeze over a generous amount of lemon juice and remove from the heat.
5. Carefully peel the eggs. Tear the basil leaves into the salad at the last moment and mix well.
6. Scoop the salad onto each plate and top with the tuna steak. Sit the egg tall and proud on top of the tuna. Cut open just before you serve so the yolk oozes out. Finish with the remaining dressing and serve with crusty bread if liked to soak up that lovely runny yolk!

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Fish en Papillote

Ingredients

• 10 ounces mixed Asian greens, such as bok choy and Chinese cabbage
• chopped 4 skinless salmon or hake steaks (about 5 ounces each) 
• Grated zest and juice of 1/2 small orange 
• 3 tablespoons shredded fresh basil2 garlic cloves finely chopped 
• 1/2 cup dry white wine 
• 1 tablespoon olive oil 
• 1/2 medium-sized bulb of fennel
• thinly sliced 1 carrot, cut into thin strips

Bulgur and Herb Pilaf

1 cup bulgur 3 cups water 1 tablespoon olive oil Juice of 1/2 lemon 1 garlic clove, finely chopped2 tablespoons shredded fresh basil 2 tablespoons chopped fresh cilantro 3 spring onions, sliced Salt and pepper

How to make it  About 35 minutes

1 Preheat the oven to 475°F. Cut out 4 12-inch squares of foil or baking parchment. Arrange a quarter of the chopped Asian greens in the middle of each foil or paper square. Top with a fish steak, and sprinkle with the orange zest and juice, basil, garlic, white wine, olive oil, fennel, carrot, and salt and pepper to taste. Fold over the foil or paper to form a packet, leaving a little air inside so the ingredients can steam, and twist the edges to seal. Put the packets on a baking sheet and set aside.

2 Combine the bulgur with 3 cups of water in a large saucepan and bring to a boil. Reduce the heat to medium-low, cover, and cook until the bulgur is just tender, about 12-15 minutes. Drain the bulgur if necessary.

3 While the bulgur is cooking, put the fish packets into the oven and bake for 10 minutes. Open 1 of the parcels to check that the fish is cooked and will flake easily.

4 Use a fork to fluff the cooked bulgur and mix in the olive oil, lemon juice, garlic, basil, cilantro, and spring onions. Season with salt and pepper to taste. Serve each person a fish packet to open at the table, with the bulgur pilaf in a bowl.

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Mackerel and Chickpea Stew

• 6 small fresh mackerel,cleaned with their heads removed Plain flour
• 4 tbsp olive oil
• 1 kg fresh tomatoes, peeled and pureed
• 500 ml fish stock
• A pinch saffron threads
• 400 g tin of chick peas,drained

For the picada:

• 6 garlic cloves
• 1 red pepper, roasted and peeled
• 12 blanched almonds
• 12 hazelnuts, skinned
• 1 slice white bread, fried in olive oil until golden brown
• 3 tbsp chopped parsley
• A few drops of white wine

1. Dredge the mackerel in a little flour, then fry in olive oil until browned on both sides. Remove and reserve.
2. Put the picada ingredients, except the oil, in a food processor and blend until smooth. Work the oil in, then fry in the fish pan for a minute.
3. Add the tomatoes and fish stock, cook for five minutes or until thickened, stirring occasionally.
4. Return the fish to the pan with the saffron and chickpeas.Simmer for 15 minutes. Test that the fish is cooked in the thickest part and season with salt and pepper.
5. Serve with bread and salad.

Tuna Salad Recipes

• 2 can (6 oz each) tuna, water pack
• 1/2 C raw celery, chopped
• 1/3 C green onions, chopped
• 61/2 Tbsp mayonnaise, reduced fat

1. Rinse and drain tuna for 5 minutes. Break apart with fork.
2. Add celery, onion, and mayonnaise, and mix well.

Spinach-Stuffed Sole Recipy

• 1 tsp olive oil
• 1/2 lb fresh mushrooms, sliced
• 1/2 lb fresh spinach, chopped
• 1/4 tsp oregano leaves, crushed
• 1 clove garlic, minced
• 11/2 lb sole fillets or other white fish
• 2 Tbsp sherry
• 4 oz (1 C) part-skim mozzarella cheese, grated as needed nonstick cooking spray

1. Preheat oven to 400 ºF.
2. Coat 10- by 6-inch baking dish with nonstick cooking spray.
3. Heat oil in skillet and sauté mushrooms for about 3 minutes or until tender.
4. Add spinach and continue cooking for about 1 minute or until spinach is barely wilted. Remove from heat and drain liquid into prepared baking dish.
5. Add oregano and garlic to drained sautéed vegetables. Stir to mix ingredients.
6. Divide vegetable mixture evenly among fillets and place in center of each.
7. Roll each fillet around mixture and place seam-side down in prepared baking dish.
8. Sprinkle with sherry, then grated mozzarella cheese. Bake for 15–20 minutes or until fish flakes easily. Lift out with slotted spoon.                                  

Spicy Baked Fish

• 1 lb cod (or other fish) fillet
• 1 Tbsp olive oil
• 1 tsp commercial spicy seasoning,
• salt free, or Hot ‘N Spicy Seasoning mix 
• as needed nonstick cooking spray

1. Preheat oven to 350 °F. Spray casserole dish with nonstick cooking oil spray.
2. Wash and dry fish. Place in dish.Drizzle with oil and seasoning mixture.
3. Bake uncovered for 15 minutes or until fish flakes with fork. Cut into 4 pieces.Serve with rice.

Scallop Kabobs

• 3 medium green peppers, cut into
• 11/2-inch squares
• 11/2 lb fresh bay scallops
• 1 pt cherry tomatoes
• 1/4C dry white wine
• 1/4 C vegetable oil
• 3 Tbsp lemon juice 
• dash garlic powder 
• to taste black pepper
• 4 skewers

1. Parboil green peppers for 2 minutes.
2. Alternately thread first three ingredients on skewers.
3. Combine next five ingredients.
4. Brush kabobs with wine/oil/lemon mixture, then place on grill (or under broiler).
5. Grill for 15 minutes,turning and basting frequently.

Mouth-Watering Oven-Fried Fish

• 2 lb fish fillets
• 1 Tbsp lemon juice, fresh
• 1/4 C skim milk or 1% buttermilk
• 2 drops hot pepper sauce
• 1 tsp fresh garlic, minced
• 1/4 tsp white pepper, ground
• 1/4 tsp salt
• 1/4 tsp onion powder
• 1/2 C cornflakes, crumbled, or regular bread crumbs
• 1 Tbsp vegetable oil
• 1 fresh lemon, cut in wedges
• Preheat oven to 475 °F.

1. Wipe fillets with lemon juice and pat dry.
2. Combine milk, hot pepper sauce, and garlic.
3. Combine pepper, salt, and onion powder with cornflake crumbs and place on plate.
4. Let fillets sit briefly in milk. Remove and coat fillets on both sides with seasoned crumbs. Let stand briefly until coating sticks to each side of fish.
5. Arrange on lightly oiled shallow baking dish.
6. Bake for 20 minutes on middle rack without turning.
7. Cut into 6 pieces. Serve with fresh lemon.

Mediterranean Baked Fish

• 1 lb fish fillets (sole, flounder, or sea perch)
• 2 tsp olive oil
• 1 large onion, sliced
• 1 can (16 oz) whole tomatoes, drained (reserve juice),coarsely chopped
• 1/2 C tomato juice (reserved from canned tomatoes)
• 1 bay leaf
• 1 clove garlic, minced
• 1 C dry white wine
• 1/4 C lemon juice
• 1/4 C orange juice
• 1 Tbsp fresh orange peel, grated
• 1 tsp fennel seeds, crushed
• 1/2 tsp dried oregano, crushed
• 1/2 tsp dried thyme, crushed
• 1/2 tsp dried basil, crushed to taste black pepper

1. Heat oil in large nonstick skillet.Add onion and sauté over moderate heat for 5 minutes or until soft.
2. Add all remaining ingredients except fish. Stir well and simmer uncovered for 30 minutes.
3. Arrange fish in 10- by 6-inch baking dish. Cover with sauce.Bake uncovered at 375 ºF for about 15 minutes or until fish flakes easily.

Smoked Salmon and Egg Salad Tartines

Ingredients

• 12 extra-large eggs
• 1/3 cup good mayonnaise
• 2 teaspoons whole-grain mustard
• 1 tablespoons minced fresh dill, plus sprigs for garnish
• 1 teaspoon kosher salt
• 1/2 teaspoon freshly ground black pepper
• 8 slices 7-grain bread or round French bread (boule)
• 8 slices good smoked salmon

Directions

1. Place the eggs in a large pot and cover them with cool tap water and bring the water to a boil, lower the heat, and simmer for 5 minutes. 
2. Turn off the heat and allow the eggs to sit in the water for another 5 minutes. Drain, then fill the pot with cold water. 
3. To peel the eggs, tap each end on a board, then roll the egg between your hand and the board to crackle the shell. Peel under running tap water and allow the eggs to cool to room temperature.
4. Place the eggs in the bowl of a food processor fitted with a steel blade. Pulse the processor 10 to 12 times to break up, but not puree, the eggs. 
5. Transfer the chopped eggs to a bowl and add the mayonnaise, mustard, dill, salt, and pepper. Combine lightly with a fork.
6. Toast or grill the bread. Lay 1 slice of salmon on each piece of bread, spread on the egg salad, then garnish with a sprig of dill. Serve at room temperature.

Fish Veronique

• 1 lb white fish (such as cod, sole,or turbot)
• 1/4 tsp salt
• 1/8 tsp black pepper
• 1/4C dry white wine
• 1/4 C chicken stock or broth, skim fat from top
• 1 Tbsp lemon juice
• 1 Tbsp soft margarine
• 2 Tbsp flour
• 3/4C lowfat or skim milk
• 1/2 C seedless grapes
• as needed nonstick cooking spray

1. Spray 10- by 6-inch baking dish with nonstick spray. Place fish in pan and sprinkle with salt and pepper.
2. Mix wine, stock, and lemon juice in small bowl and pour over fish.
3. Cover and bake at 350 ºF for 15 minutes.
4. Melt margarine in small saucepan.Remove from heat and blend in flour.Gradually add milk and cook over moderately low heat, stirring constantly,until thickened.
5. Remove fish from oven, and pour liquid from baking dish into "cream" sauce,stirring until blended. Pour sauce over fish and sprinkle with grapes.
6. Broil about 4 inches from heat for 5 minutes or until sauce starts to brown.

Catfish Stew and Rice

• 2 medium potatoes
• 1 can (141/2 oz) tomatoes, cut up*
• 1 C onion, chopped
• 1 C (8–oz bottle) clam juice or water
• 1 C water
• 2 cloves garlic, minced
• 1/2 head cabbage, coarsely chopped
• 1 lb catfish fillets
• as needed green onion, sliced
• 11/2 Tbsp Chili and Spice Seasoning (see page 138)
• 2 C cooked rice (white or brown)
• * Reduce the sodium by using low or no added sodium canned tomatoes.

1. Peel potatoes and cut into quarters.
2. In large pot, combine potatoes,tomatoes and their juice, onion, clam juice, water, and garlic. Bring to boil and reduce heat. Cook covered over medium-low heat for 10 minutes.
3. Add cabbage and return to boil.Reduce heat. Cook covered over medium-low heat for 5 minutes,stirring occasionally.
4. Meanwhile, cut fillets into 2-inch lengths. Coat with Chili and Spice Seasoning.
5. Add fish to vegetables. Reduce heat and simmer covered for 5 minutes or until fish flakes easily with fork.
6. Serve in soup plates. Garnish with sliced green onion, if desired.Serve with scoop of hot cooked rice.

Each serving provides:

• Calories: 363
• Total fat: 8 g
• Saturated fat: 2 g
• Cholesterol: 87 mg
• Sodium: 355 mg
• Total fiber: 4 g
• Protein: 28 g
• Carbohydrates: 44 g
• Potassium: 1,079 mg

Baked Trout

• 2 lb trout fillet, cut into 6 pieces
• Any kind of fish can be used.
• 3 Tbsp lime juice (about 2 limes)
• 1 medium tomato, chopped
• 1/2 medium onion, chopped
• 3 Tbsp cilantro, chopped
• 1/2 tsp olive oil
• 1/4 tsp black pepper
• 1/4 tsp salt
• 1/4 tsp red pepper (optional)

1. Preheat oven to 350 °F.
2. Rinse fish and pat dry. Place in baking dish.
3. In separate dish, mix remaining ingredients together and pour over fish.
4. Bake for 15–20 minutes or until fork-tender.

Each serving provides:

• Calories: 236
• Total fat: 9 g
• Saturated fat: 3 g
• Cholesterol: 104 mg
• Sodium: 197 mg
• Total fiber: less than 1 g
• Protein: 34 g
• Carbohydrates: 2 g
• Potassium: 865 mg

Baked Salmon Dijon

• 1 C fat free sour cream
• 2 tsp dried dill
• 3 Tbsp scallions, finely chopped
• 2 Tbsp Dijon mustard
• 2 Tbsp lemon juice
• 1 1/2 lb salmon fillet with skin, cut in center
• 1/2 tsp garlic powder
• 1/2 tsp black pepper

as needed fat free cooking spray

1. Whisk sour cream, dill, onion, mustard, and lemon juice in small bowl to blend.
2. Preheat oven to 400 °F. Lightly oil baking sheet with cooking spray.
3. Place salmon, skin side down, on prepared sheet. Sprinkle with garlic powder and pepper, then spread with the sauce.
4. Bake salmon until just opaque in center, about 20 minutes.

Each serving provides:

• Calories: 196
• Total fat: 7 g
• Saturated fat: 2 g
• Cholesterol: 76 mg
• Sodium: 229 mg
• Total fiber: less than 1 g
• Protein: 27 g
• Carbohydrates: 5 g
• Potassium: 703 mg