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Simple Dishes: Baked Sole w/Fennel+Lemon

17 Mar

fennel sole - plated

Whole Foods had a big sale on wild sole last week, which inspired me to think of an easy way to eat a lot of the delicious fish.  I happened to have a lot of fennel in the fridge, and so I experimented with cooking the sole and fennel together — and discovered our new favorite way to cook sole!  The fennel and lemon pair perfectly with the fish.  Baking the fennel brings out a lot of the vegetable’s flavor and sweetness, and the lemon and garlic add a nice zesty quality to the dish.  The sole is so moist and flavorful!  This dish should typically serve about 4 people, especially when accompanied with another side vegetable, but, truth be told, it was so light and delicious we ate the whole thing when I made it last night!  This recipe will be a nice addition to my work-week dinner roster, as it is so simple to make and healthful, too!

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Simple Dishes: Pan-Seared Wild Sockeye Salmon

10 Feb

sockeye salmon - plated

Sometimes, we just feel like eating a nice big piece of fish for dinner.  Wild sockeye salmon is one of our favorite weekday fish, because it is so quick and easy to cook.  It takes less then 10 minutes to pan-sear sockeye salmon filets to crispy-skin perfection.   Sockeye salmon is firmer than your regular salmon, with deep, orange-red color and rich, full, salmon-y flavor.  It is leaner than King Salmon, and less expensive.  I think sockeye salmon is best cooked simply — just make sure to not over cook it, as it will dry out.  Since David and I try to avoid eating farmed salmon as well as salmon with “added color” (usually goes hand in hand), sockeye salmon has become our favorite salmon variety to cook at home (along with coho salmon, which, when in season, is also delicious).  Currently, sockeye salmon found in super markets tend to be “previously frozen” (i.e. not in peak season), but we think they still taste delicious!

Here’s how I pan sear my sockeye salmon filets:

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Sole “Pie”

23 Sep

Every so often, I see local, wild-caught sole on sale at Whole Foods.  Sole can be tricky to cook, because it can be rather bland without frying or adding a lot of fat.  This Sole “Pie” is a neat and delicious way to eat sole baked — basically, it’s Asian-style eggplant caponata sandwiched between two layers of sole.  Chinese eggplants work best for this dish, because their skin is thin and cook quite easily without having to sweat the eggplants beforehand.

Here’s how:

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Post-Workout Eats: Mediterranean-style Albacore Tuna Salad

20 May

For my post-workout lunch, I like to make a Mediterranean-style tuna salad.  I use a 5 oz. can of wild albacore tuna packed in water.  The salad is very much the same as the sockeye salmon salad I make for David, but instead of mayonnaise I use a drizzle of olive oil.

To make the salad: drain the can, and put the tuna in a glass bowl.  Add: about a half handful of capers, a stalk of scallion, finely chopped, juice of half lemon, and a drizzle of good quality, organic olive oil.  Season with salt and pepper to taste.  Mix well, and serve over salad greens… or eat with some sliced avocados and cucumbers, as I did for lunch today.

Post-Workout Eats: Lemon/Caper Sockeye Salmon Salad

20 May

Sunday is our big workout day.  And for our post-workout lunch we’ve recently taken to eating canned fish.  David likes red sockeye salmon with bone and skin included, while I opt for wild albacore tuna, which is lighter.

For David’s sockeye salmon salad, I use a 7.5 oz can of wild caught Alaskan red sockeye salmon (Whole Foods brand).

To make the salad: Drain the can, and put salmon in a glass bowl.  With a fork, mix the salmon well, making sure that the bones and skin are blended into the meat (basically, mush well).

Add: a half handful of capers, one scallion stalk, finely chopped, a tablespoon of mayonnaise, and the juice of 1/2 lemon.

Mix well, and season with salt and pepper to taste.  Serve with salad greens, or for extra protein — as in David’s case — some sliced avocado and cucumbers.

The salad is simple, delicious, and a great way to get a boost of protein as well as calcium and good fats!

Seared Jalapeño/Garlic Swordfish Steak w/Fennel/Olive Salad

18 May

Last night for dinner,  I seared local swordfish filets and made a simple, fennel/olive salad as an accompaniment.  Easy, breezy, tasty!

The swordfish was on sale at Whole Foods, labeled “local” and also “green” (as in, environmentally-friendly).   Both good labels, and a bargain at $14.99/lb (as swordfish goes)!  I bought 1.5 lbs worth of swordfish (my husband requires a lot of protein), and marinated it in a mixture of:

  • Zest and juice of 1 lemon
  • 1/2 jalapeño, finely minced
  • 2 cloves of garlic, finely minced
  • 1/4 cup organic olive oil
  • salt and pepper to taste

I let the swordfish marinate for about 20 minutes.

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Garlic/Jalapeño/Lemon Seared Albacore Tuna Steaks

24 Mar

Continuing our commitment to eating more fish, I recently purchased these lovely, wild albacore tuna steaks.

Not as expensive as your regular yellowfin tuna steaks, I almost prefer albacore tuna because I find them more tender and flavorful.  I marinated the tuna steaks for about 30 minutes before cooking.

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(Fitness) Cost of Travel + Eating More Fish

15 Mar

Traveling for work is great, especially since David and I are able to do so together most of the time.  But the occasional downside of life-on-the-move, or life-away-from-home, is maintaining our fitness.  Being away in Germany, then Stockholm, we have had no access to a gym for the better part of the last 6 months.  After weeks of super-late nights in Stockholm due to work (finishing work at midnight, going home and eating, then finally hitting bed at 4am to wake up at 11am, etc.) capped off with a lot of wine, perhaps a little too much dark chocolate here and there, David and I returned home not in the same shapes as we left it.  I gained about 5 lbs!  Not a disaster, but disheartening nonetheless.  I blame our late nights and wine, since we have been eating well for the most part…

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Wild Rock Shrimp Salad

7 Mar

Fresh Direct recently had fresh, wild rock shrimps on sale, so, naturally, I bought a pound of it.  Inspired by Maine lobster rolls, I used the rock shrimps to make a simple salad last weekend — the result was a delicious, lovely salad lunch!

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Simple Dishes: Coconut Flour Pan-fried Cod

3 Mar

Fresh, wild cod is delicious, and even better when they are local catch.  My favorite new way to cook cod is to season the filets, lightly dust them with coconut flour, and pan-frying them.  So simple!  The coconut flour gives the cod a lovely light, crispy coat, and also adds a hint of sweetness.  Served with a lemon wedge and perhaps a mixed salad, this cod preparation makes for an easy and light fish dinner.

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