The cuisines of coastal cultures seem blessed with healthful ingredients and delightful flavors and textures. We offer two examples for examination and possible enjoyment.
Lemony Halibut with Greens
We see this as a great spring or Easter dinner, thanks to the spring-like shallots, parsley, and greens. This recipe is pictured at left, but with pollock instead of halibut. It would be good with sablefish or tuna, too.
Serves: 4 Prep Time: 10
3 Tablespoons fresh lemon juice
1 Tablespoon water
1/4 cup chopped Italian parsley
2 teaspoons chopped garlic
1/2 teaspoon sea salt
1/4 teaspoon organic black pepper
1/2 cup extra virgin olive oil
4 Tablespoons extra virgin olive oil, divided
3 shallots, thinly sliced
1/3 cup fish broth or clam juice
8 oz. Swiss chard, spinach or kale
1 can (15 oz.) cannellini or Great Northern beans, drained and rinsed
Salt and pepper, to taste
4 halibut fillets (6 oz. each)
Vital Choice organic salmon marinade, to taste
- Mix lemon juice, water, parsley, garlic, salt, and pepper in blender or small food processor. With machine running, slowly pour in 1/2 cup olive oil. Season dressing to taste with salt and pepper.
- In heavy nonstick skillet, sauté shallots in 2 tablespoons oil until lightly browned. Add broth. Stir in Swiss chard or greens until wilted. Stir in beans and heat through. Season to taste with salt and pepper; remove and keep warm.
- Rinse halibut fillets under cold water; pat dry with paper towel. Brush both sides of fillets with remaining oil. Place fillets in heated skillet and cook, uncovered, over medium-high heat about 3 minutes, until browned. Shake pan occasionally to keep fish from sticking.
- Turn fillets over and sprinkle with salmon marinade. Cover pan tightly and reduce heat to medium. Cook an additional 2 minutes. Cook just until fish is opaque throughout.
- To serve, spoon greens on dinner plate, top with halibut, and drizzle with dressing.
Nutrients per serving: 579 calories, 42g total fat, 6g saturated fat, 66% calories from fat, 101mg cholesterol, 30g protein, 19g carbohydrate, 5g fiber, 804mg sodium, 81 mg calcium and .8g omega-3 fatty acids.
Spicy Wild Salmon Stir-Fry
Nice and easy, with an Asian orientation.
Serves: 4 Prep Time: 20
3 oz. Asian noodles (whole grain ramen*, buckwheat soba*, rice* or bean thread*)
3 (6 oz. each) skinless, boneless wild salmon fillets
2 Tablespoons kuzu* cooking starch (preferred) or cornstarch
1-1/2 cups cold water
2 to 3 teaspoons natural low-sodium soy sauce, to taste
1 teaspoon unrefined sesame oil
½ teaspoon organic garlic powder
¼ teaspoon organic ginger powder
¼ teaspoon organic cayenne powder (optional)
½ teaspoon organic turmeric powder (optional)
1 Tablespoon macadamia nut oil
1 lb. stir-fry vegetables (bean sprouts, snow peas, sliced red/yellow peppers, broccoli, carrots, and bok choy or daikon)
1/3 cup fresh or reconstituted Asian mushrooms (e.g., oyster, shiitake, maitake)
*Available at Asian, gourmet, and natural food markets. You can use any kind of noodle you like, but we’d advise you avoid the white-flour ramen sold in supermarkets, which offer only bland flavor and empty calories. Buckwheat soba is a hearty choice, for cool nights. If you choose to use rice or bean thread noodles, cook them just before serving or they will stick together.
- In small saucepan, blend starch, water, soy sauce, sesame oil, garlic powder, ginger powder, cayenne powder, and turmeric powder. Cook over high heat, stirring frequently, until mixture boils; reduce heat and simmer for 1 minute. Remove from heat; reserve and keep warm.
- Cook noodles according to package directions, omitting but reserving any seasoning packet. Rinse quickly in cool water, drain and keep warm.
- In large saucepan, heat oil over medium-high heat. Add vegetables and stir-fry 3-5 minutes. Reduce to medium, add mushrooms and salmon and; cover and cook, stirring gently for 5 minutes. Reduce to medium-low, add noodles and sauce; stir gently and heat through for 1 more minute.
Nutrients per serving: 300 calories, 12g total fat, 2g saturated fat, 35% of calories from fat, 58mg cholesterol, 24g protein, 25g carbohydrate, 5g fiber, 1142mg sodium, 249mg calcium and 1.9g omega-3 fatty acids.