Here is just a simple but fun way to jazz up some flounder. I made a big batch of this so I had leftovers, since flounder can be pretty light. The shredded coconut adds some good fat to the mix, which will help keep you full longer….and really, who doesn’t like the combination of coconut and pineapple!
- flounder Filets, thawed or fresh
- Shredded coconut
- Frozen, trader joes, pineapple chunks
- Lime Juice
- cayenne Pepper
- Arrange fish in a glass pan lined with foil.
- Sprinkle shredded coconut generously over the fish
- Sprinkle pieces of pineapple around pan
- Drizzle with lime juice and sprinkle lightly with cayenne pepper
- Bake in the oven, preheated to 400 degrees, until fish is opaque, flakes easy, and coconut starts to turn toasty golden brown.
Shown Here with Bacon Quail Nests (Click For Recipe)
I always like fish cakes to change things up from regular beef or turkey burgers. They are super easy to make, and to make it even easier I use canned salmon. There are a few good options for canned salmon. I like Wild Planet, but this time I used Natural Sea which I found in Stop And Shop. With most canned salmon, you will find some bones. I picked out the obvious ones, but I am not one to mind the extra calcium. I always look for wild caught, sustainably caught salmon, and I’ve found both of these brands to be tasty and affordable.
For these burgers, I also wanted to make them egg free, since at the time Mike was playing around with cutting out eggs. To substitute eggs, I used chia gel, which can be created by mixing chia seeds and a little water. I think the ratio is like 1:2 but you have to play with it. Honestly, I think eggs work better, and next time I probably will use them. But if you can’t handle eggs, use chia gel.
- 2 cans Wild Caught Salmon (I use Natural Sea or Wild Planet)
- 1/2 cup minced celery and onion mix
- 4 spoons chia gel (Or 2 Eggs)
- 1 tbsp mustard
- 1 tsp paprika
- 1 tsp thyme
- 1 tbsp dill
- 3 tbsp coconut flour
Combine all the ingredients together and form into patties.
Add some coconut oil to a non-stick pan or griddle, and saute until brown on both sides. When using chia gel, they may be a little more fragile than when using eggs, so flip carefully.
I rushed a few, and they fell apart a little. Whoops, I never claim to be perfect when it comes to flipping things. Even if you lose a few to fragility, they still taste awesome. They probably would go great over salad.
How’s that for alliteration! Anyway, I don’t eat a ton of shellfish, just because Mike is allergic, so I don’t buy it often. However, I picked up a mixed seafood bag from BJ’s , and since there were tons of leftovers from the night before, I decided to bust it out. I had a can of Trader Joe’s Light Coconut Milk already open and in the fridge, so it just seemed like a good idea to make a simple soup. I’m really thrilled how it came out, it had good heat, and a nice complexity to the spice.
- 2 cups seafood mix (squid, muscles, shrimp, scallops)
- 3/4 can coconut milk
- 2 tbsp lemon juice
- 1 cup water
- 1 cup mushrooms
- 2 bay leaves
- Red pepper flakes
- 1-2 tsp Tabasco
- Cardamom, coriander, thyme, basil, sea salt, cumin
- 2 cups baby kale leaves
Combine all ingredients, except the kale, in a sauce pan, and cook over medium high heat. The seafood mix should be cooked through when the shrimp are opaque. I’m not sure how to gauge the squid. Once the shrimp was done I kind of just assumed everything else was also good.
A minute or two before the end, before you take it off the heat, and the kale leaves and stir.
Browsing whole foods, I passed by the fish counter and something shiny caught my eye. Taking a look, I was immediately excited…Fresh Sardines!! I grabbed all they had and merrily went on my way. I decided to grill them, in addition to broiling a grapefruit and some vegetables, and adding them to some tender baby kale.
Broiled Grapefruit and Vegetables
- Small carrots whole and peeled
- 2 small onions quarters
- 5-7 cloves garlic
- 1 grapefruit halved
- Cinnamon, pepper, salt, thyme, curry powder
- Broil in a foil lined pan at 400-425 for about 30-40 minutes
- Remove everything but the carrots, Fold up the sides of the foil, and return the carrots to the oven for another 15-20 minutes
- The cooked grapefruit should be super easy to peel. Once it ‘s cool enough to handle, basically turn it inside out
- Gently separate the sections
- Lemon Juice
- Marinate the sardines in lemon juice, basil, salt, and oregano
- Preheat your griddle, I used the George Foreman grill
- Grill for 4-6 minutes until meat is falling off the bone (This is totally going to depend on the size of the fish).
- After they were done I took the spines out of the big ones. The small ones I left the bones in and ate tails and all.
Finally, Place baby kale in a bowl and top with grapefruit, vegetables and fish. Drizzle with a generous amount of olive oil and serve! Super yummy and easy!
Here’s a nice and easy fish recipe. It can all be thrown into the same pan, and the lemon slices and onion help season everything From the top down. Be careful not to overcook the fish, but keeping the pan covered helps keep the moisture in.
2-4 Filets of Sole
1 Onion, cut into rings
1/2 bag Trader Joe’s Artichoke Hearts
1/2 lemon, sliced
1/2 lemon, squeezed
Basil, oregano, thyme, salt, pepper
Slice half a lemon into round slices, do the same with an onion
In a glass pan, arrange your fish filets and season
Top with artichoke hearts, then add a layer of onion, and then the lemon slices
Add a little more seasoning as well as squeezing the juice from the remaining lemon half over the dish
Bake covered at 375-400 until the fish is flakey
Yes, you read that right – pumpkin fish soup. It was kind of random, but I wanted to do something different with the fish I thawed, since I baked fish the night before. I was thinking of making a soup, and then somehow pumpkin got involved. It was actually a really nice pairing! Sometimes cooking after waking up from a two-hour nap is eventful I guess!
I used pollock for this, but you could probably use cod or a similar mild white fish.
- 4 shallots
- 2 tablespoons coconut oil
- 1 can organic pumpkin (not spiced)
- 1/2 can light coconut milk
- 1/2 cup broth (vegetable, chicken – your choice)
- 5 medium pollock filets
- 1 cupTrader Joes Fire Roasted Peppers and Onions
- 2 tablespoons lime juice
- Juice from 1/2 lemon
- Basil, thyme, salt, cinnamon, and a little coriander and mustard seed
In a pan, heat the coconut oil over medium-high heat. Add the shallots, and saute to caramelize. Then add the broth, pumpkin, lemon/lime juice, coconut milk, and spices, let simmer for a few minutes. Finally add the pollock or other fish, and turn the heat to medium. Let simmer until the fish is cooked through and flakey.
This is just a SUPER simple red sauce preparation with Italian spices, lots of garlic, and a few shiitake mushrooms for fun. I added an egg for a little extra protein boost. Sorry the pictures aren’t the best, it was a little sloppy on the plate, but it tasted great which is all that matters when it comes to busy middle of the week dinners!
- 5-7 cloves garlic
- 2 shallots
- 1-2 tablespoons coconut oil
- 1 egg
- 1/2 cup coconut flour
- 1-2 lbs Tilapia (2 large filets)
- About 14 oz strained Tomato
- Basil, oregano, allspice, thyme, salt, pepper, red pepper flakes, paprika
- 4-5 shiitake mushrooms, halved
- Chop up your shallots, mushrooms, and garlic.
- Heat the coconut oil in a pan over med or med-high heat and add the garlic and shallots, cover and stir or shake occasionally
- Pat the tilapia with a paper towel, and place in a Ziploc bag with the coconut flour, tumble to coat
- Beat an egg and dip the fish filets in
- Place the filets in the pan and pour in any remaining egg and cover
- Add the tomato, and seasoning, going nice and heavy on the basil and oregano. Stir gently.
- Towards the end, once the fish is mostly cooked, add the mushrooms. Cover and cook for a couple of min until the fish flakes easily with a fork.