Tangy Salmon Fillets

Salmon is one of my favorite types of fish. I especially like it marinated and then grilled, broiled or baked so the edges get crispy. This tangy mustard, vinegar, sesame based marinade is a favorite. I usually serve it over a non-seasoned rice medley with roasted asparagus or roasted green beans on the side, if I am baking the salmon anyway.

Tangy Salmon Fillets

1-2 lbs salmon fillets
2 tablespoons cider vinegar
2 tablespoons soy sauce
1 tablespoon honey
1 teaspoon EVOO
1 teaspoon spicy brown mustard
1/8 teaspoon ground ginger
2 tablespoons sesame seeds, toasted
3 green onions or chives, sliced

Combine vinegar, soy sauce, honey, oil, mustard, and ginger in a microwave-safe measuring cup. Warm slightly, 15-20 seconds, to help the honey dissolve and blend with the other ingredients. Stir well.
Place the fillets in a Ziploc bag and pour the marinade over them. Seal and refrigerate for at least 1 hour, turning over at least once.
Drain and discard marinade.
Bake on a foil-lined baking pan at 450°F for 20 minutes or until the fish flakes easily with a fork.
Sprinkle with sesame seeds and onions or chives.

Broil: Place under a preheated broiler for 8-10 minute. Turn over and continue broiling for 5-10 minutes or until it flakes easily with a fork. You will need to keep an eye on it as it may start smoking if too close to the broiler element. If your fillets have skin, broil the skin side first. It will bubble and crisp up with makes separating it from the meat a lot easier.

Grill: Grill covered, over medium high heat for 15 to 20 minutes or until the fish flakes easily with a fork.

If you want to roast asparagus or green beans at the same time, place trimmed and washed ones on another foil-lined pan. Mist with EVOO and stir lightly to coat. Add fresh ground pepper and salt to the green beans or just salt to the asparagus. Bake at 450°F for about 12-15 minutes or until tender.

PLEASE NOTE: I have a convection oven which enables me to bake both pans at the same time with even results. If you don’t, you will probably need to switch and rotate pans halfway through.

Roasted Butternut Squash with Apples and Onions

Butternut squash used to be one of those pieces of produce that I shied away from in the grocery store. I mean, it just isn’t super intuitive as to how cook the darn thing! Then a friend from South Africa served us this amazing combination of roasted butternut squash, apples and onions. I was hooked! Some recipes call for added herbs or spices, like thyme or cinnamon, but we prefer it plain and simple. I recommend trying it this way, and then adding additional flavoring as suit your taste.

Roasted Butternut Squash with Apples and Onions

  • 1 butternut squash, peeled and cubed
  • 2 granny smith apples, peeled. cored and sliced
  • 1 sweet vedalia onion, peeled and sliced

Place all ingredients on a foil-lined baking pan. Spray with extra virgin olive oil, stirring to coat.  Roast at 425°F for about 30-40 minutes, stirring twice, until squash is soft.

It can be served as a meal in and of itself, or as a side dish for baked fish or chicken. I usually just add the fish on another foil-lined pan to the oven approximately 10-12 minutes before the squash is done, depending on thickness. It’s a super easy, healthy meal and cleanup requires just throwing the foil away!

Roasted Butternut Squash Soup

As an added bonus, you can make the leftovers into soup. Just place enough chicken broth to cover the ingredients in a pan and heat until warm. Use a submersion blender to puree until almost smooth. If you prefer a creamier soup, add a few tablespoons of milk or cream. Garnish with ground cinnamon, nutmeg or a few springs of herbs.

Fish with Eggplant, Tomatoes & Basil

Found this on Rachael Ray’s website. I made a few tweaks. She called for cod pieces, but I used flounder fillets. I also used African blue basil from my herb garden instead of traditional basil, and I cut back on the olive oil.

Fish with Eggplant, Tomatoes & Basil

Extra Virgin Olive Oil
5 cloves garlic, chopped
1 pint cherry tomatoes, halved
Salt and pepper
1 eggplant (1 lb.), trimmed and cut into 12 round slices (about 1/2 inch thick)
1 pound flounder fillets
1/3 cup shredded fresh basil

Preheat the broiler. In a skillet, heat 1 tbsp. EVOO over medium heat. Add the garlic and cook until golden, about 2 minutes; using a slotted spoon, transfer to a small bowl. Add the halved tomatoes to the pan; season with salt and pepper. Cook, undisturbed, until tender on one side, about 5 minutes. Stir and continue to cook, stirring occasionally, for about 5 minutes.

Line a baking sheet with foil; place the eggplant slices on the baking sheet in a single layer. Mist the eggplant on both sides with olive oil; season with salt and pepper. Broil, turning once, until tender and browned, about 8 minutes.

Spoon the tomatoes on top of the eggplant and cover with the fish. Broil until the fish is just cooked through, about 5 minutes. Using a wide spatula, transfer to plates. Top with the basil and garlic.

Fish with Tomatoes and Caper Sauce

Monday evening is usually “fish night” at our house. This is a holdover from when we weighed in at Weight Watchers on Tuesdays. Yes, eating a light meal Monday night really did make a difference!

For years, the only kind of fish dish I knew how to prepare was fish sticks. Trust me, that is not considered light or healthy when you are trying to lose weight! We’ve discovered a few favorites, but this recipe definitely tops the list. I have prepared it with tilapia, hake, flounder and cod. Basically, any mild white fish. I usually serve it over Parmesan couscous.

Pan-Fried Fish with White Wine and Capers

1/4 cup dry white wine
1 (15 oz.) can tomatoes (use fresh when in season)
2 Tbsp fresh lemon juice
2 Tbsp capers, drained
1 garlic clove, minced
1/2 tsp dried basil
1 to 1.5 pound uncooked tilapia fillets
1/2 tsp table salt
1/4 tsp black pepper, freshly ground
1/4 cup all-purpose flour
1 spray cooking spray
1 Tbsp olive oil
2 Tbsp light butter
2 Tbsp fresh parsley, chopped
1 medium lemon, cut in wedges (optional)

Combine first 6 ingredients, stirring well with a whisk; set aside.
Sprinkle fillets with salt and pepper. Dredge fillets lightly in flour, and coat both sides of fillets with cooking spray.
Heat oil in a large nonstick skillet over medium-high heat. Add fillets; cook 3 minutes. Reduce heat to medium; turn fillets, and cook 3 minutes or until fish flakes easily when tested with a fork. Remove from pan.
Add wine mixture to pan; cook 30 seconds up to a few minutes, depending on how much you like your tomatoes cooked in a sauce, stirring constantly.
Remove from heat; stir in butter until melted. Spoon wine mixture over fillets; sprinkle with parsley. Serve with lemon wedges, if desired.
Yield: 4 servings