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.
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.
Coconut milk is great for making simple gravy or sauce to spice up any meal. In this case, I decided to use dill and lemon, to make a cream sauce for a nice salmon filet. I had some enoki mushrooms that I picked up at the Asian Market, and decided to throw them in too. They are really mild in flavor, so it just added some more texture.
For the Salmon:
- A squeeze of lemon
Bake covered at 375 degrees for about 30 minutes, until it flakes easily with a fork and is cooked through but still moist.
Meanwhile, prepare the sauce….
Lemon Dill Sauce
- 1 tablespoon lemon juice
- 1 tablespoon dill
- 1/2 can coconut milk
- 1/2 bunch enoki mushrooms
In a sauce pan, heat the coconut milk, lemon juice, dill, and enoki muchrooms covered for a few minutes and stirring occasionally. Then, uncover, and let cook down until it’s a little thicker to your liking.
I served with baked spaghetti squash, sprinkled with salt, pepper, and thyme.
This came about, when I came across a box of Salt Cod in Whole Foods. It brought back memories of the holidays, and the Baccala at Christmas time. I’m pretty sure that’s the only way I’ve had salt cod….Though actually, I think once I had some Portuguese preparation that one of my boyfriend’s students had made. This dish is probably more like that. I wanted to move away from the breaded and fried method, and try something a little different. Add to the equation a bunch of kohlrabi I wanted to experiment with, and here we are!
The thing with salt cod, is you have to remove a lot of the excess salt, and re-hydrate it. Most people soak it for 24+ hours and then do some sort of rinse thing. I followed the directions on the box, which didn’t mention any extended soaking period. It instructed to place in a bowl under running water for 15 minutes. Then to slowly heat it, but not to boil it. Once the water was simmering, it said to pour out and replace the water, and repeat as necessary until it wasn’t too salty to taste. I changed the water 3 times, tasting a small piece after 2. It was pretty salty, but I didn’t find it offensively salty, so I stopped there. I probably could have done the water thing another 2 times. This is totally up to taste, so soak it, and rinse it until you feel comfortable with it.
- 5 Kohlrabi, peeled and sliced
- 1 white onion, quartered and sliced
- 3 cloves garlic, chopped
- 1 cup pineapple chunks
- 1 lb salt cod
- 10 allspice berries
- 1 bay leaf
- Black Pepper
- Pinch of curry powder, nutmeg, thyme
- 3 tablespoons coconut oil
- Heat the coconut oil in a pan, and add the vegetables, pineapple, and seasonings. Saute until the onions are translucent and soft and the Kohlrabi is tender.
- Add the Salt Cod, breaking it up into pieces into the pan. Stir, and heat for 2 or 3 minutes.
- Take off the heat and enjoy.