Savor the Sea: 3 Summer Fish Dishes

grouper


Pan-Seared Grouper in a Lemon-White Wine Sauce

(Serves 2)

Ingredients:
2 (8-ounce) grouper fillets
3-4 tablespoons flour
salt and pepper, to taste
1 cup grape tomatoes, halved
1 small shallot, thinly sliced
1 tablespoon garlic, minced
½ cup scallions, chopped
2 tablespoons butter, divided
½ cup dry white wine (I used Pinot Grigio, but use whichever variety you like)
Juice of 2 fresh lemons
Extra Virgin Olive Oil

Directions:
Rinse grouper fillets in cold water and pat dry. Season each fillet with salt and pepper. Spoon flour into a large Ziplock bag and then add both fish fillets. Massage flour in the bag with the fillets to cover all sides.

In a large skillet, melt 1 tablespoon of butter and 1-2 tablespoons of olive oil over medium-high heat. Remove fish fillets from bag, shaking off excess flour, and add to hot skillet. Cook over medium-high heat 3-4 minutes per side, depending on thickness, until the fish is flaky and cooked through. Remove fish onto a plate and cover to keep warm.

Turn heat down to medium and add the other tablespoon of butter, plus 1-2 tablespoons of olive oil. Once the butter is melted, add the sliced shallot and garlic. Cook for 1-2 minutes, and then add halved tomatoes, white wine and lemon juice. Add salt and pepper to taste. Cook another 2 minutes until wine has cooked out, then turn down the heat to medium-low and cook until the sauce begins to thicken. Once the sauce has thickened, add the scallions. Spoon sauce over each plated grouper fillet and serve with steamed asparagus.
 

IMG_20140407_183146

 

Orange-Glazed Salmon
(Serves 6)

Ingredients:
1 ½ pounds fresh salmon fillets
½ cup orange juice
1/3 cup orange marmalade
1 tablespoon Dijon mustard
2 teaspoons salt-free citrus-herb seasoning
1 teaspoon bottled minced ginger

Directions:
Rinse fish under cold water and pat dry with paper towels. Cut into 6 serving-size portions and then place fish in a large Ziplock bag.

In a small bowl, mix together orange juice, marmalade, mustard, citrus-herb seasoning and ginger. Pour into Ziplock bag with fish. Squeeze air from bag and seal, then gently massage bag to combine marinade with the fish. Chill in the fridge for 1-2 hours.

Remove fish from fridge 30 minutes before cooking. Preheat broiler. Line a baking sheet with aluminum foil. Remove fish from Ziplock bag and place fish on prepared baking sheet. You can discard the marinade. Broil fish 4-6 inches from heat for 4 to 6 minutes per side or until fish flakes easily when tested with a fork. (I found 4 minutes per side yielded perfectly cooked fish.)

Serve fish with a salad or steamed veggies, such as green beans.

*This recipe is adapted from the Sandra Lee Semi-Homemade Cooking Made Light Cookbook.

 

tilapia

 

Mediterranean Tilapia
(Serves 2)

Ingredients:
2 (6-8-ounce) tilapia fillets
4-5 tablespoons Italian bread crumbs
2 large eggs
1/3 cup milk
2 tablespoons butter
Extra Virgin Olive Oil
salt and pepper, to taste
½ small white onion, chopped
1 tablespoon garlic, minced
1 large tomato, chopped
¼ cup capers, drained
½ teaspoon dried Italian seasoning
grated parmesan cheese

Directions:
Rinse fish under cold water and pat dry with paper towels. Season each fillet with salt and pepper.

In a small, shallow bowl, whisk eggs and milk together. Pour bread crumbs in another bowl. One at a time, dip each fish fillet into the egg-milk mixture first, and then coat with bread crumbs from the second bowl. Set aside on a plate.

Melt butter and 2-3 tablespoons of olive oil in a large skillet on medium-high heat. Add fish to skillet and cook 2-3 minutes per side (depending on thickness) or until the fish is flaky and cooked through. Set aside on a plate and cover to keep warm.

Lower the heat to medium and add 2-3 tablespoons of olive oil to the skillet. Add chopped onions and garlic, cook for 2 minutes. Add chopped tomatoes and cook until they start to break down and thicken into a sauce, 3-5 minutes. Add capers, salt, pepper and Italian seasoning – cook sauce 1 minute longer.

Spoon sauce over each plated fish fillet and sprinkle parmesan cheese on top. Serve with rice or steamed veggies.

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One thought on “Savor the Sea: 3 Summer Fish Dishes

  1. Pingback: Resolved: 3 Satisfying Low-Calorie Salads | Order Envy

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