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Archive for the ‘Fish’ Category

Although I am not a huge fried food fan (I know, I’m weird), JT loves the stuff. I don’t even like the way it stinks up the house, so if I do pull out the deep fryer, I usually set it up on top of the BBQ outside, sorry neighbours!

Recently, I’ve been experimenting using coconut flour instead of regular white or whole wheat flour in the breading process because I discovered that coconut flour draws moisture out, so it actually makes a fabulous base for a truly crispy coating, much like that of the unhealthy deep frying method. The first time I made this dish, I just eyeballed everything and hoped for the best. I received a lot of mmmmm, yummmm and best of all, JT said, “please make this at least once a week.” If that isn’t the top accolade, I am not sure what is. A week later, I got out my scale and measuring cups to document the recipe. If you like crispy breaded, deep fried-like things, I would encourage you to try this healthier alternative.

I can see using this method to “un-deep fry” many things in the near future!

Crispy Unfried Breaded Fish

A KitchenInspirations Original Recipe

Makes 2, 100 g portions

Ingredients:

  • 200 g firm white fish, like tilapia
  • 40 g (1/3 cup) coconut flour
  • 125 mL (1/2 cup) egg whites
  • 30 mL (2 tbsp water), plus a little more near the end of the breading process
  • 45 g (1/2 cup) whole wheat panko bread crumbs
  • Salt, to taste

Directions:

  1. Cut the fish up into smaller, one to two bite portions, about the same thickness.
  2. With a whisk, beat the egg whites with the salt until frothy.
  3. Dredge the fish in the coconut flour, then dip it into the egg whites until entirely covered. Place the fish back into the coconut flour and coat again, and dip it into the egg white for the last time.
  4. Toss the wet fish pieces into the panko until entirely covered, shake excess off. Place onto a parchment-lined baking sheet. Continue with steps three and four until all of the fish is coated evenly and lined up on the baking sheet. You may need to add a bit more egg or water into the egg white mixture as it thickens with the coconut flour near the end. Discard unused coconut flour, egg whites and panko.
  5. Cover with plastic wrap and allow to rest for thirty minutes to two hours.
  6. Preheat the oven to 200° C (400° F). Bake fish, turning once until both sides are golden and the fish has an internal temperature of 63° C (145° F). Serve immediately with Romesco sauce.

You may toast the panko, like my friend Sissi does, but I find using the whole wheat panko gives it a head start to a gorgeous golden colour.

Notes:

  • Use this recipe in the popular fish tacos (like my friend John’s recipe), but these are much healthier.
  • These fish pieces would also make a delicious hors d’œuvres, serve with tartar sauce.
  • The facts below do not include the frying process.
  • Recently, I have been adding about a tablespoon or so of toasted black and white sesame seeds and it really enhances the crispy texture as well as adds lovely flavour (I wish I had taken a quick pic of it, they are truly fabulous).

This is the nutritional breakdown of the coconut flour breading.

All purpose flour and whole egg breading.

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Mediterranean Sriracha Fish

Recently, I worked on an on-location two-day motion shoot. I was one of four food stylist employed for the two days. We worked from the compact, professional, mobile kitchen called Maindish, it was rather cosy! They were 15 hour days with few opportunities to sit down (who said food styling was glamorous?). I’m always amazed at the shear number of people it takes to make a commercial happen, 60, in this case! By the way, on location also means cramped, because you’re having to squeeze in everyone and everything into relatively small spaces, it really is quite the orchestration! 

I found this recipe on Epicurious; I chose it because I had most of the ingredients at home (along with an inordinate amount of sun-dried tomatoes). It was absolutely delicious, so I decided to document it for the future, plus, I made a few changes.

Mediterranean Fish in a Tomato Sriracha Sauce

Serves 2

Ingredients:

  • splash of EVOO
  • 70 g (1/2 medium) sweet onion, peeled and finely sliced
  • 90 g (~1/2 medium) fennel bulb, finely sliced
  • 1/2 tsp sriracha sauce (add more if you like heat)
  • 250 mL (1 cup) tomato purée from fresh or canned tomatoes (I used homemade)
  • 30 g (~1/4 cup) sun-dried tomatoes, chopped
  • 2oo g white fish fillets
  • Sea salt and freshly ground pepper
  • A handful of baby spinach
  • Black olives (I used Niçoisse)

Ingredients for the topping:

  • 2 tbsp flat-leaf parsley
  • Small handful of spinach
  • 2 tbsp sun-dried tomatoes
  • 1 small clove of garlic, peeled and finely chopped or grated
  • Zest of 1 lemon, plus a squeeze of juice

Directions:

  1. In a medium-sized, frying pan (I used cast iron), heat a splash of olive oil and sauté the onion, fennel and sun-dried tomatoes for 2 to 3 minutes.
  2. Combine the tomato purée with the sriracha sauce and stir well. Add the tomato purée to the frying pan and simmer for 4 to 5 additional minutes. Season to taste with a little salt and pepper.
  3. Place the fish on top of the tomato mixture, spooning a little of the sauce over the fish. Cover and simmer on medium-low for 8 to 10 minutes, or until the fish is fully cooked.
  4. Meanwhile, in the small bowl of a food processor combine the parsley, spinach, sundried tomatoes, garlic, lemon zest and juice and process until chopped and well mixed. Set aside.
  5. When the fish is completely cooked, carefully stir in the olives (putted and sliced, if you’re using larger olives) and baby spinach and warm through (spinach should wilt).
  6. To serve, place the fish on a spoonful or two of cauliflower mash or polenta and dollop the tomato sauce over the hot fish. Dot the herb topping over the fish and sauce to finish.

Notes:

  • This combination of vegetables and tomatoes would work very well with chicken, but you’ll need to increase your cooking time.
  • I used Tilapia for this particular recipe, but haddock, cod, sea bass or monkfish would also work well.
  • The first time I made this recipe, I did not have fennel so I substituted 2 stalks of celery, it was equally as delicious.
  • I used sun-dried tomatoes in olive oil, you may use dry but you might need to soak them in water so they are not chewy.
  • To reduce calories, omit the olives and use non-stick spray instead of olive oil.
  • If you use ordinary black olives, pit them and cut them into thirds.
  • The weights I suggest in the recipe are not carved in stone, just gives you an idea of proportions for two.

 

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TilapiawArugulaPaste

Last week we posted the Arugula Paste (or Arugula Pesto for those of us less traditional) and you might have guessed that I would do something tasty with it. The paste ended up on a tilapia fillet with some sautéed vegetables on a bed of spinach. The dish got rave reviews even if the lighting sucks.

Tilapia Crusted with Arugula Paste

A KitchenInspirations Original Recipe

Serves 2

Ingredients:

  • 60 g button mushrooms, cut in half
  • 60 g radishes, cut into triangles
  • 50 g yellow pepper, cut into cubes
  • 50 g red pepper, cut into cubes
  • 70 g eggplant, cut into cubes
  • 70 g onion, chopped
  • 60 g celery, cut into cubes
  • 200 g tilapia fillet
  • 2 cups spinach
  • 1 tsp vegetable oil
  • 1/4 cup arugula paste

Directions:

  1. Pre-heat the oven to 350° F (176° C). Place fish in the centre of a heart-shaped sheet of parchment paper. Spread about half of the arugula paste on top and close and fold the parchment en papillote style (please see note below).
  2. In the meantime, add 1 tsp vegetable oil to a sautée pan and sautée all of the vegetables until just crunchy. Toss with the remaining arugula paste.
  3. When fish has reached an internal temperature of 158° F (70° C)
  4. Serve hot on a bed of baby spinach topped with the fish and the sautéed vegetables.

ArugulaPesto_onTilapia_7947

A delicious topping on a firm white fish.

I created this easy to follow video on how to fold en papillote. Please let me know what you think.

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*First ArugulaPaste

So far, winter hasn’t been horrible (dare I say it out loud?). In the last week, we’ve only had a couple of super cold days (-23° C or -9.4° F) but we’ve only had one snow storm and although it was super wet, it wasn’t that bad (shovelling was awful!). The one thing I will complain about is the lack of sunshine November and December was…gloomy, gloomy, gloomy! Although January’s start has been chilly, it has been sunny! So if I have to give up warmth for sun, so be it.

Have you made a New Year’s Resolution? JT and I decided that we need to get back on track and eat more vegetables and limit eating out (oh dear, we do eat out a lot). So, I have determined that the next month or so I will dedicate the blog to super healthy, clean eating, roughly based on a ketogenic diet. I say roughly because I’m going to allow myself one day per week to ‘cheat’ (TBD)! I will comb through your lovely blog pages and get my inspiration there.

We’ve also decided to eat our main meal at noon instead our norm of 6 or 7 in the evening. We’re hoping that these changes will result in some shedding!

This condiment came about as I stared blankly in the refrigerator…so many vegetables but no inspiration! The bag of baby arugula called out to me…pesto, it whispered. Now I know many of you are pesto traditionalists and only basil, garlic, EVOO, pinenuts and parmesan will do…but what if you wish to limit calories? Yes, there is the argument that you should only use a little, but I wanted to start the week off right so I created this unique paste that resembles pesto (notice I didn’t call it pesto?). I received a solid thumbs up from JT, it has texture, a slight kick and it’s bright and beautiful green. A little sunshine on these gloomy winter days.

ArugualPaste_7953

The raw cauliflower gives makes a good substitute for the nuts, providing the slight crunch needed.

Arugula Paste

Makes a 125 mL (1/2 cup) sauce

A Kitchen Inspirations Original Recipe.

Ingredients:

  • 60 g raw cauliflower (either stems or florets or both)
  • 60 g baby arugula
  • 1-2 cloves garlic, finely minced
  • 2 tbsp white wine vinegar
  • 3 tbsp vegetable stock (home made)
  • sea salt to taste

Directions:

  1. Add the raw cauliflower to a small processor bowl, process until it becomes a fine meal.
  2. Add the arugula (may need to be added in smaller portions), garlic, vinegar and stock and process until a desired consistency is achieved (I wanted it relatively fine).
  3. Season with sea salt and process until totally combined.
  4. See serving suggestions in notes.

Notes:

  • Serving suggestions: pasta, sautéed vegetables, zucchini noodles, drizzled on tomatoes, meat or fish.
  • Add a spoonful or two into a simple oil and vinegar salad dressing or greek yogurt for a dip.

ArugulaPasteNFScreen Shot 2016-01-05 at 4.31.47 PM

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PaellaBake_First

Cottage season is almost over and we’re heading right into the holidays: Canadian Thanksgiving, Halloween, American Thanksgiving and then Christmas! My how time flies. This “recipe” has become a “go to” recipe for brunches and lunches at the cottage where refrigerator space is at a premium and standard grocery items are difficult to find (to say the least). It’s the perfect recipe to reinvent ‘leftovers.” For the last couple of years, whenever I make a one pot rice dish like Paella, Jumbalaya, Risotto or even a pasta dish like JT’s Mediterranean Pasta, I ALWAYs make 2 extra servings. The trick is to set aside the two extra servings so that you’re not even tempted to finish off every last bite and lick the plate clean ;-p! The two extra servings combined with eggs and a little flavouring bake up into the most delicious dish, you will be tempted to make the recipe just to rebake it for brunch the following day! And the best part is that it freezes very well, so even if there is only two dining on leftovers, freeze the rest cut into single portions in a ziplock bag, ready for a quick lunch or a fancy brunch.

LimerickLake

On some mornings the lake is so very still.

PaellaBake

Bits of the seafood, chicken and chorizo dot the delicious egg bake.

Paella Bake

A KitchenInspirations Original Recipe

Serves 8

Ingredients:

Directions:

  1. Preheat the oven to 350° F (177° C). Prepare a square baking pan with perpendicular sides (some square cake pans have angled sides). Line with parchment so that it extends up two of the sides. Spray lightly with nonstick spray.
  2. Combine eggs and La Bomba and whisk well. Fold gently into the leftover paella being careful not to squish the rice into a mushy mess.
  3. Pour into the prepared pan and jiggle around making sure that the proteins are distributed evenly. Bake for 45-50 minutes or until cake tester comes out clean.
  4. Cool slightly and cut into 8 portions with a very sharp knife. Serve with lemon slices and a light salad.
PaellaBake2

Would you care for a slice?

PaellaBake3

Our Paellas are always full of flavour.

LimerickLake_Sunset

Red sky at night, sailors’ delight!

LimerickLake_cocktails

Cocktails inside the screen-in porch, so peaceful.

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TilapiawithMangoSalsat_First

Summer is coming. That’s what I’m told, I hardly believe them though. But with the warmer weather on the horizon (possibly as far away as Europe) I have again begun to think about lighter dishes. Fish seems to be a four-letter word, not for me, of course, I love the stuff. But some people in this household don’t love it as much as I do, so selling it on the plate becomes a thing. I simply broiled this tilapia, seasoned with salt and pepper and wanted a little something tasty to dress it up and my Mango Salsa recipe was born. Like many savoury recipes on this blog, I urge you to make it your own, volumes are simply suggestions — you hate cucumber, omit it! Hate mango, try pineapple instead! It’s pretty darn tasty and quite easy to prepare — I like my salsa cubed into even little cubes, but you may like yours another way…GO FOR IT!

Tilapia with Mango Salsa

Serves 2

Ingredients:

  • 1/2 cup ripe mango, cut into small cubes
  • 1/2 cup cucumber, cut into small cubes
  • 1/2 cup red pepper, cut into small cubes
  • 1/4 cup cilantro, chopped
  • 1/4 cup white balsamic vinegar
  • salt and pepper to taste
  • 200 g of cooked white fish (we used Tilapia but cod, halibut or monkfish would also work well)
  • a few handfuls of massaged kale (my dear friend Kelly at Inspired Edibles shares a very compelling story about getting intimate with your food, 50 Shades of Green-style!)

Directions:

  1. Combine the mango, cucumber, red pepper, cilantro and mix well. Pour the white balsamic into the mix and stir to combine, season to taste.
  2. Serve over broiled white fish on top of massaged kale leaves. Enjoy!

Notes:

  • This salsa would be lovely on BBQ chicken breast or even a steak if you’re feeling like red meat.
  • A mix of greens would be fine instead of the massaged kale but I love kale so I use it where I can.

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TunaCasseroleMakeover_1This past week was International Women’s Day and I was generously invited (by my dear colleague and friend, Andrea) to the City of Brampton’s 2015 Women’s Day Event and the keynote speaker was none other than celebrity chef Anna Olson! I’ve been a long admirer of Chef Anna’s work from the very first time we dined at Inn on the Twenty in Jordan, Ontario where she and her husband Michael were the executive chefs, more than 15 years ago! These days Chef Anna works with Food Network Canada and is currently starring in Bake with Anna Olson as well as authoring cook books, managing her website, blog and social media outlets not to mention the presentation gigs. On Thursday, Chef Anna recounted her path on how she arrived at where she is today and it was inspirational! She was engaging, funny and interesting, the time just flew by. The audience of 140 were primarily comprised of entrepreneurial women and some young ladies from a local high school. Thank you Andrea for the invitation and the reminder that these networking events are worth every minute because you never know who you’ll meet and where that will lead (of course, I gave Chef Anna my contact info ;-)).

IWD_AnnaOlson

Chef Anna speaking at Lionhead Golf and Conference Centre in Brampton.

Eva_AnnaOlson

That’s me after I had my lovely new cookbook signed by Chef Anna!

Chef Anna’s primary food influence was her grandmother and as I reflected on who my primary influence was (my dear Mother, of course) I also thought about other influences I’ve had over the years, like JT’s mother. JT’s mother was a typical North American cook of that era, not overly adventurous but she made a tuna casserole in the 80’s that was a family favourite. Canned cream of mushroom soup (or cream of celery), a can of tuna, some cooked noodles, perhaps some chopped onion and the pièce de résistance: crumbled salted potato chips on top! Bake in a casserole dish until thoroughly warmed through and serve immediately. Being raised in a Hungarian home, I had never had tuna in this way (or canned tuna any other way for that matter) and having potato chips on top was such a treat. Of course, these days we don’t buy canned soups (too much sodium) nor do we indulge in potato chips, but I wanted the flavour of this retro meal so I reinvented it in a slightly healthier way. I got the thumbs up from JT. Definitely a keeper!

TunaCasserole

Tuna Casserole Makeover

A Kitcheninspirations Original Recipe!

Ingredients for Creamed Mushroom Soup (yields 300 mL):

  • 60 g little button mushrooms
  • 125 g chopped onion
  • 20 g dried wild mushroom mix (rehydrated in 375 mL (1 1/2 cups) water, reserve liquid)
  • 20 g red lentils (thickener)
  • 3 cloves garlic
  • Sea salt

Directions for the Creamed Mushroom Soup:

  1. Rehydrate the mushrooms in 375 mL of hot water (you can microwave this for a couple of minutes to get it going faster). Strain into a fine sieve (I use a dedicated coffee filter) and reserve liquid. Wash the mushrooms thoroughly. Chop mushrooms into smaller bits (allows for the really chewy parts to hydrate faster) and set aside.
  2. Cook the onions with a spray of canola oil until translucent, add garlic and stir until fragrant. Add lentils and 375 mL of mushroom broth and rehydrated mushrooms. Cook until lentils are completely cooked and mushrooms have no chewy bits, season with salt. 
  3. Pulse with an immersion blender until smooth and silky. You may push this through a fine sieve if you’d like, but I didn’t think it was necessary. Set aside 250 mL (1 cup) and freeze the rest, it’s great for soups, gravy or even a base for pizza.

Ingredients for the Tuna Casserole:

  • 120 g drained albacore tuna in water
  • 1/2 cup pearl barley
  • 150 g green beans, washed and cut into thirds (bite-sized pieces)
  • 1 cup water
  • 1/3 cup Greek yogurt
  • 1/4 cup bread crumbs
  • 1/4 cup freshly grated Parmesan cheese

Directions for the Tuna Casserole:

  1. Pre heat the oven to 350° F (176° C).
  2. In the same pot as you made the creamed mushrooms, toast the pearl barley in a little oil, add about 250 mL (1 cup) water and cook the barley until about 3/4 done (it will continue to cook in the casserole) until almost all of the water has been absorbed and what’s left is thick. The barley should still have quite a chewy texture.
  3. Combine the cleaned and cut green beans and roughly separated, drained tuna with the barley, add the creamed mushroom soup, 1 cup of water and give it a good stir. You may keep everything in your pan if it’s oven proof, I transferred it to two small oven proof casseroles that I lightly oiled.
  4. Combine the Greek yogurt, bread crumbs and Parmesan cheese and dollop on top. Bake for 30 minutes or until the internal temperature is 160°F (71° C). Serve with a small green salad.
TunaCasserole_2

This is the Greek yogurt topping before I baked it.

Notes:

  • You may, of course use canned soup and not make your own creamed mushrooms.
  • We prefer to use Albacore tuna in water, but the choice is yours.
  • Don’t like green beans? Use celery instead (I had green beans on hand).
  • We are trying to cut back so I used this recipe for four servings. JT said he could have easily eaten one small casserole on his own (even though I did serve him 3/4 of it!).
  • I have a double oven and I baked this in the top, smaller oven so I was able to get a little browning on the topping without turning on the broiler. If you bake these in a large oven, you may wish to broil the tops for colour and texture!
  • Substitute quinoa or bulgur to lower the calories and carbs a bit (makes it 5 points in WW). Leave out the Parmesan and bread crumbs to bring the WW points down even further to 4!
Screen Shot 2015-03-07 at 11.18.32 AM

Weight Watchers Points

Screen Shot 2015-03-07 at 11.15.47 AM

For fun I did the original recipe as comparison. WW points for the original recipe would have been 12!

 

 

 

 

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