Seafood

Healthy Fish and Chips

• Halibut or Cod cut into 2 inch squares
• 1 cup of crushed crackers or panko crumbs
• 1 cup of flour with seasoning salt and pepper
• 2 eggs beaten

Dredge fish through flour, then egg, then crushed crumbs, then place on baking sheet and bake for about 30 minutes at 325. Serve with tartar sauce, if you like or whatever floats your boat.

Stir-Fried Shrimp with Basil

• 2 tsp peanut oil
• 350 grams prawns
• 1 tsp sesame oil
• 2 garlic cloves, minced
• 1 tbsp ginger chopped
• 8 red pepper flakes
• 2 medium red bell peppers, bite size
• ¼ frozen green peas or edamame
• 3 green onions chopped
• ¼ cup fresh basil leaves, chopped
• 1 ½ tbsp fish sauce
• 3 tbsp brown sugar
• 2 tbsp soy sauce

Heat a large wok or frying pan over high heat. Add peanut oil and shrimp and stir fry for 1 minute or until pink, do not overcook. Remove from the wok and set aside. Add the sesame oil, garlic, ginger, red pepper flakes, peppers and peas. Stir fry for about 2 minutes or until peppers are crisp. Add the shrimp and remaining ingredients and stir fry until hot and sugar dissolves. Do not overcook and serve immediately.

Wine pairing – Voigner or Reisling

Tuscan Halibut

• 2 tbsp olive oil
• ½ cup diced onion
• 3 garlic cloves, minced
• 4 (each 5 oz fillets of halibut, boneless, skinless)
• 1 (19oz) tin diced tomatoes
• ½ cup pitted, halved black olives
• ½ dry white wine
• ¼ cup parsley
• ¼ cup basil
• pinch of red pepper flakes
• salt and freshly ground pepper

Heat oil in a pan over medium heat. Add onion and garlic and sauté until softened, about 2 minutes. Add fish. Cook about 2 minutes or until slightly golden. Turn fish and cook an additional 2 minutes. Add tomatoes, olives, wine, parsley, basil, pepper flakes and salt and pepper, simmer, covered, for another few minutes, basting the fish from time to time, until opaque. Remove to 4 plates, spoon sauce over each serving.

I have done this recipe with pasta, but it is a little too heavy, so you can do a green salad with a thin piece of bread on the side, or if you want pasta, just do a light orzo with a bit of butter and parmesan.

Wine Pairing – Chardonnay, Gwertzminer or Reisling

Miso Salmon

• enough salmon to feed your table
• sea salt to taste
• fresh ground pepper to taste
• 4 tablespoons miso paste
• 1 tablespoon oil
• 2 tablespoons soy sauce
• 2 garlic cloves
• 1/2 onion chopped
• 1/2 red pepper chopped
• 1/2 lemon
• parsley for garnish (optional)

Place salmon on piece of tin foil, salt and pepper the salmon, squeeze lemon over top. In pan add oil and saute garlic, onion, & red pepper, add miso paste and cook until paste softens or melts, remove from heat and stir in soy sauce, spread mixture over salmon, wrap tightly in foil then poke holes in top, bake in oven at 350 for 35- 45 minutes, or until salmon flakes apart with fork, sprinkle with parsley to serve.

You can also do this on the barbecue with foil directly on rack, sprinkle with parsley to serve.

Barbecue salmon

• enough salmon to feed your table
• garlic powder to taste
• onion powder to taste
• sea salt to taste
• fresh ground pepper to taste
• 1/2 - 1 cup brown sugar
• 1/4 cup soy sauce
• 1/2 mined onion
• 2 garlic cloves mined
• barbecue sauce of your choice
• lemon sliced into thin rounds

Lay salmon on tin foil.

Sprinkle with first 4 ingredients, spread sugar over salmon, pour soy sauce over sugar. Spread onions and garlic over top and drizzle with barbecue sauce. Place lemon slices on top enough to cover top of salmon but don’t overlap. Wrap salmon tightly in foil and poke holes in top, bake in oven at 350 for 35-45 min or until salmon flakes apart with fork.

You can also do this on the barbecue with foil directly on rack.