Salmon, cod, trout, halibut, tilapia… Fish is its many varieties is steeped in tradition and symbolism. In some traditions, it replaces meat on Fridays — while in others it’s a Friday meal during Lent or on Good Friday.
Whether you partake of these traditions or not, fish can be a part of a healthy diet. Here are some tasty ways to serve it up:
Steamed Cod with Gingered Tomatoes (pictured above)
Fresh ginger and cilantro pair with grape tomatoes for an attractive dish that won’t have you slaving away in the kitchen when guests arrive.
Prep time: 5 minutes
Cook time: 15 minutes
Total time: 20 minutes
Pam Original cooking spray
4 x 6 oz (175 gr) cod fillets, boneless
2 cups (500 mL) grape tomatoes, halved lengthwise
1 cup (250 mL) VH Sweet & Sour Sauce
1/4 cup (60 mL) fresh cilantro or basil, coarsely chopped
4 tsp (20 mL) fresh ginger, peeled and finely chopped
1. Preheat oven to 375˚F (190˚F); spray 4 large sheets of foil with cooking spray (foil should be large enough to hold 1 piece of fish).
2. On the middle of each piece of foil place 1/2 cup (125 mL) tomatoes, 1 tsp (5 mL) ginger, 1 piece of fish and cover with 1/4 cup (60 mL) of sweet & sour sauce. Sprinkle each fillet with 1 tbsp (15 mL) cilantro.
3. Close up foil packages and cook in oven on lowest rack until fish is cooked through, about 15 minutes. Serve immediately.
Additional recipe ideas are available online at www.vhsauces.ca.
Easy baked fish dish
Preparing fish doesn’t get any easier than this method! Vary the seasonings and type of cheese to switch up the flavours each time you make it.
2-3 fillets of Catfish, Cod, or Halibut
Spices: lemon pepper, garlic, black pepper, or your favourite seasoning.
Rinse and pat dry the fish. Place in casserole dish.
Preheat oven to 350 degrees F. Cover the fish with tomato slices, your choice of spices and/or garlic. Sprinkle grated cheese over all. Bake about 30 minutes. Great served with rice and green beans.
(Submitted by 50PLUS.com reader, madonna)
Cumin Glazed Grilled Salmon
Prep Time: 15 minutes
Cook Time: 8 to 10 minutes
Yield: 4 servings
1-1/2 tablespoons ground cumin
1-1/2 teaspoons garlic salt
1/2 teaspoon fine grind black pepper
1/2 cup Crown Golden no-high fructose corn syrup
4 salmon fillets (6 to 8 ounces each/ approx 200 g each)
Heat a dry non-stick skillet on medium high heat. Add cumin and toss for 1 to 2 minutes until cumin is toasted. Use care not to burn. Remove from heat and allow to cool for 10 minutes.
Combine cumin, garlic salt, black pepper, and dark corn syrup in a small bowl. Mix well.
Brush glaze over both sides of the salmon. Grill or broil, turning once and brushing liberally with glaze. Cook 8 to 10 minutes until salmon flakes easily.
Additional recipes are available online at www.achfood.ca.
Maple Terriyaki Salmon Fillets
It’s maple syrup season! Medium or amber grade offers a strong maple flavour for cooking. Try using this favourite ingredient in this recipe from our archives:
1/3 cup apple juice
1/3 cup maple syrup
3 tbsp. soy sauce
1 tsp. sesame oil (optional)
2 tbsp. finely chopped onions
2 garlic cloves, minced
1/4 tsp. ground ginger
4 salmon fillets (about 2 pounds)
In a bowl, combine first seven ingredients. Remove 1/2 cup for basting; cover and refrigerate. Pour remaining marinade into a large resealable plastic bag. Add salmon; seal and turn to coat. Refrigerate for 1-3 hours.
Drain and discard marinade. Broil salmon 4 in. from the heat for 5 minutes. Baste with reserved marinade. Broil 10 minutes longer or until fish flakes easily with a fork, basting frequently.
Yield: 4 servings
(Submitted by 50PLUS.com reader, louan)
Grilled halibut with grilled bell pepper and parsley anchovy relish
4×6 oz. (168 g) skinless halibut fillets
Salt and pepper to taste
Method for grilled halibut:
1. Heat the grill to high.
2. Brush both sides of the halibut with olive oil and season with salt and pepper.
3. Put the fish on the grill with skin side up. Grill the fish until lightly browned and firm on the bottom, (4 minutes). Turn the fish over, reduce the heat to medium and cook for an additional 2 – 3 minutes.
4. Remove the fish and place on serving plates. Top each piece with spoonfuls of parsley anchovy relish.
2 Ontario greenhouse red peppers, roasted, peeled, seeded and coarsely chopped*
2 Ontario greenhouse yellow peppers roasted, peeled, seeded and coarsely chopped*
2 cloves garlic
8 white anchovies, coarsely chopped
1/2 cup (125 ml) extra virgin olive oil
3 tbsp. (45 ml) red wine vinegar
1/4 cup (63 g) fresh parsley, chopped
1 tbsp. (15 g) fresh oregano, chopped
Method for grilled bell pepper and parsley anchovy relish:
1. In a bowl, combine the peppers, garlic, extra virgin olive oil, vinegar, parsley, oregano and anchovies. Season with salt and pepper. Set aside and let rest at room temperature for 30 minutes.
*Roasting method: Coat peppers with a light layer of vegetable oil. Rotate peppers over open flame, either on a bbq or gas stove, until peppers turn black and blister. If an open flame isn’t available, a broiler can be used. Slice the pepper in half and remove the core, seeds and membrane. On a broiler plate, place peppers open side down and broil until skins are black and blistered. Cover peppers in a bowl and allow to rest for 15 minutes. Peel the black skin off.
Halibut can be grilled or poached in red or white wine, but it is important not to overpower its delicate flavour.
Nutritional Facts per serving (311g): Calories 250, Fat 5 g (8 %), Saturated Fat 1 g + Trans Fat 0 g (5 %), Cholesterol 60 mg, Sodium 390 mg (16 %), Carbohydrate 10 g (3 %), Fibre 2 g (8%), Sugars 3 g, Protein 39 g, Vit A (4 %), Vit C (480 %), Calcium (10 %), Iron (20 %).
% = % Daily Value
Ginger Lime Tilapia and Vegetable Packets
Tilapia is not the type of fish to cook directly on the grill, but is superb in these packages. It also absorbs the wonderful citrus flavour as it cooks. It is a great way to make a light and easy supper.
Preparation Time: 15 minutes
Cooking Time: 8 minutes
2 tbsp (25 mL) minced fresh ginger root
3 tbsp (45 mL) olive oil
6 12”(30 cm) squares heavy-duty foil*
6 cups (1.2 L) packed fresh spinach leaves (8oz/250g)
6 (5 oz/150g) tilapia fish fillets
1 pkg (227 g) pre- sliced fresh Mushrooms
1/3 cup (75 mL) finely diced red pepper
Finely grate lime rind to yield 2 tbsp (15 mL) zest and squeeze limes to yield 3 tbsp (45 mL). In small bowl mix zest, juice, ginger and oil together.
In centre of each piece of foil (with dull side up) place 1 cup (250 mL) spinach; top with a fish fillet. Arrange mushroom slices on top of fish and top with red pepper; evenly drizzle lime mixture over all.
Fold long sides of foil over fish and seal with a double fold. Fold and seal ends in the same manner. Grill, seam-side up over medium heat for about 6-8 minutes or until fish flakes easily with a fork. Remove from barbeque and let stand until ready to serve. Place packets on serving plates, have guests carefully open the packets allowing steam to escape. Serve with cooked rice, orzo or potatoes.
Makes 6 servings
* Substitute two layers of regular foil if heavy duty is not available.
Variation: Bake packets on a baking sheet in 400º F (200ºC) oven for 8-10 minutes.
Tip: To cook in microwave substitute parchment paper for foil. Microwave 2 packets at a time on HIGH for about 3 minutes. Repeat with other packets. Let stand 3-4 minutes.
More delicious recipe ideas are available online at www.mushrooms.ca.
Baked Trout with Mushrooms and Almonds
Dress up baked fish with healthy almonds and mushrooms in this recipe from a 50PLUS.com reader.
1/2 cup fresh onion rings
1 cup sliced carrots (1/8″ thick)
2 bay leaves
1 teaspoon dried thyme
1/2 teaspoon ground cinnamon
2 teaspoons minced fresh garlic, divided
1 tablespoon salt, divided
12 turns freshly ground black pepper, divided
1-1/2 cups dry white wine, divided
3 pounds rainbow trout fillets
3/4 cup all-purpose flour
1/4 cup olive oil, divided
1/2 cup fish stock
2 cups thinly sliced white mushrooms
1 cup coarsely chopped peeled, seeded tomatoes
2 tablespoons minced fresh parsley
3/4 cup sliced almonds
1. In a large bowl, combine the onions, carrots, bay leaves, thyme, cinnamon, 1 teaspoon of the garlic, 1 teaspoon of the salt, 4 turns of the pepper, and 1 cup of the wine. Mix this marinade well.
2. Arrange the trout fillets in a large baking dish and pour the marinade over them. Cover with plastic wrap and refrigerate for 1 hour. Preheat the oven to 350 degrees. Remove the dish from the refrigerator.
3. Lift the fillets carefully out of the marinade to a plate, and reserve the marinade with its vegetables.
4. In a dish, combine the flour with the remaining salt and pepper. Heat 2 tablespoons of the oil in a large skillet over medium heat. Dust half the fillets lightly with the seasoned flour, place them in the skillet and cook until brown, 3 to 4 minutes on each side. Remove and place in a large baking dish while you heat
the remaining oil and repeat the process with the remaining trout fillets. Transfer these to the baking dish.
5. Stir the remaining 1 teaspoon garlic into the skillet over low heat until golden, about 2 minutes. Stir in the remaining one half cup wine over medium heat and scrape the skillet to deglaze it. Stir in the reserved marinade with the vegetables and the fish stock.
Cook, stirring often, until the mixture is heated through and the vegetables are tender, 3 to 4 minutes. Fold in the mushrooms, tomatoes, and parsley and cook until the vegetables just start to get tender, 2 to 3 minutes. Remove from the heat.
Pour the contents of the skillet over the trout and sprinkle with the almonds. Bake until the almonds are golden brown, 15 to 20 minutes. Serve immediately. Serves 8.
(Submitted by 50PLUS.com reader, O’Doud)
More Fish Friday ideas:
Plus see what else is cooking in our in recipes archive.