Last weekend, I stopped at my neighborhood Smart & Final for just a few things, and decided to pick up some frozen Cod. I typically prefer my fish to be fresh, but when in a pinch (or I’m being lazy), I’ll grab some frozen. I wanted something light, but flavorful so perused a bunch of recipes for both fish and different types of sauces. I like this Cod dish as it has some crunch on the top while remaining healthy since it’s seared quickly then baked. As for the yogurt sauce, I find it be a nice complement to the fish in terms of flavor points and adding some additional protein. I suggest making the sauce first (directions further down) so it’s ready when the fish is done.
2 (6-ounce) cod fillets
Panko bread crumbs
1 egg, for egg wash
Kosher salt and freshly cracked black pepper
2 tbsp. grapeseed oil
1/4 lemon, juiced
1 tbsp. butter
1 sprig fresh thyme (or 1/8 tsp. dried thyme)
Preheat oven to 400° F. Place the fillets on a sheet tray or rack so the fish can release its natural juices.
Place the bread crumbs into a shallow dish.
In a separate shallow dish, add 1 beaten egg. Season both sides of the fillet with salt and pepper. Once seasoned, brush the belly side of the cod with the egg. Dip the egg side into the panko bread crumbs.
In a cast iron skillet, add grapeseed oil. Before placing fish into pan, make sure the skillet is very hot. Sear only 1 side of the fish (the side with the bread crumbs). Once the 1 side is seared, place the skillet in the oven for about 4-6 minutes until cooked. *If you don’t have a cast iron skillet, use a regular skillet, then transfer to a greased baking dish, and increase the time to about 10-12 minutes.
Once the fish is cooked, flip it over and add the lemon juice, butter and sprig of thyme. Let melt and baste the fish with the juice.
Remove from pan, place onto plate and top with sauce.
Chive Basil Yogurt Sauce
1/8-1/4 tsp. garlic powder, depending on your garlic preference
A pinch of kosher salt
1 tsp. Dijon mustard
The finely grated zest and juice of a 1/2 small lemon
4 tsp. of dried parsley
A small fistful (about 3 tbsp.) of fresh basil, stems removed, chopped
A thumb-thick bundle of fresh chives, chopped (or approx. 1 tbsp. dried)
1/2 cup thick natural yogurt; use full-fat Greek yogurt if calories aren’t an issue
1 tbsp. good-quality light mayonnaise, such as Hellman’s (optional)
Salt and milled black pepper
Stir mustard, garlic, salt, lemon zest and lemon juice in a small mixing bowl, mix/mush well.
Add parsley, then very finely chop the basil and chives, and add them to the bowl.
Stir in the yogurt and mayonnaise (if using), and season to taste with salt and black pepper.
More Tilapia! I decided to make this dish last night since I had two remaining vacuumed-sealed frozen filets in the freezer and really didn’t feel like venturing out to the grocery story, and because it’s easy (and quick) to make. It turned out super delicious and just melts in your mouth with a nice buttery flavor, hint of lemon, and little salty tang from the capers.
2 tilapia fillets (6 oz. each)
3 tbsp. butter, melted
3 tbsp. lemon juice
1/8 tsp. kosher salt
1-1/2 tsp. garlic powder
1/2 tsp. onion powder
2 tbsp. capers, drained
1/2 tsp. dried oregano
1/8 tsp. paprika
Place tilapia in an ungreased 13-in. x 9-in. baking dish.
Season fish with salt, garlic and onion powder.
In a small bowl, combine the butter and lemon juice; pour over the fillets.
Sprinkle with oregano, paprika and capers.
Bake, uncovered, at 425°F for 10-15 minutes or until fish flakes easily with a fork.
I was perusing recipes yesterday that used avocados, as I had four ripe ones ready to eat and knew I didn’t want to make guacamole or add them to a salad, but rather in some kind of main dish. I came across one from Tyler Florence which sounded delicious using sushi-grade tuna, and decided to try it with the tilapia I had on hand. Needless to say, it was fabulous, in addition to being easy to make. Oh, and it’s healthy, too!
2 big handfuls fresh cilantro leaves, finely chopped
1/2 jalapeño, diced
1 tsp. grated fresh ginger
1 garlic clove, grated
2 limes, juiced
2 tbsp. reduced sodium soy sauce
Pinch of granulated sugar
Sea salt and freshly ground black pepper
3 tbsp. extra-virgin olive oil
2 Tilapia filets, about 3 oz. each
1 ripe avocado, halved, peeled, pitted, and sliced
In a mixing bowl, combine the cilantro, jalapeño, ginger, garlic, lime juice, soy sauce, sugar, salt, pepper, and 2 tbsp. of olive oil. Stir the ingredients together until well incorporated.
Place a large skillet over medium-high heat and coat with the remaining 1 tbsp. of olive oil.
Add the tilapia to the pan with half of the cilantro mixture and sauté until lightly browned and cooked through, about 10 minutes.
Serve with the sliced avocado and remaining cilantro sauce, drizzled over the fish.
I receive numerous emails containing recipes, and got one yesterday from Kitchen Daily for this recipe, which originally came from Eating Well. As always, I modified it and came up with the chipolte white sauce to accompany the tacos. I like this because it’s not deep-fried and is really yummy. Now, don’t get me wrong, I love me some deep-fried food, but prefer to eat healthier… most of the time 😉
If you want to skip the sauce and make this even lighter, you can top the tacos off with a little plain greek yogurt with the salsa.
3 tbsp. all-purpose flour
1/8 tsp. ground cumin
1/4 tsp. garlic powder
1/4 tsp. cayenne pepper, or more for additional heat
1/8 tsp. salt
1/3 cup beer
8 oz. tilapia filet, cut crosswise into 1-inch wide strips
1 tbsp. canola oil
4 corn tortillas, warmed
1 cup shredded cabbage
1/4 cup light mayo
1 tbsp. low-fat milk
2 tbsp. lime juice
1/4 tsp. garlic salt
1/4 tsp. chipolte seasoning
Mix all of the ingredients together and put in fridge while preparing the fish.
Combine flour, cumin, garlic, salt and cayenne in a medium bowl. Whisk in beer to create a batter.
Coat tilapia pieces in the batter.
Heat oil in a large nonstick skillet over medium-high heat.
Add the fish to the pan, letting excess batter drip back into the bowl.
Cook until crispy and golden, 2 to 4 minutes per side.
Serve fish with tortillas, cabbage, chipolte sauce and salsa.
Shiro, or sweet-white miso, is the sweetest and lowest in sodium of all the miso paste varieties. Made from rice, soybeans, sea salt and koji (cooked rice and/or soya beans that have been inoculated with a fermentation culture, then incubated for about 45 hours – the secret to good miso), this miso paste will not overpower the striped bass. Unlike many miso marinades, CE‘s version is relatively low in sodium and sugar.
2 bags green tea
2 tbsp shiro miso paste
2 cloves garlic, minced
1 tbsp ginger, minced
Juice 1/2 lemon
1 tbsp agave nectar
1 tbsp fresh cilantro, chopped
1 tbsp fresh basil, chopped
1/8 tsp sesame oil
4 striped bass fillets, skin and pin-bones removed (about 4 to 6 oz each)
Sea salt and fresh ground black pepper, to taste
1/4 tsp sesame seeds
Prepare marinade: Bring 2/3 cup water to a boil in a small saucepan over high heat, remove from heat, add tea bags and steep for 8 minutes, uncovered. Remove tea bags and discard. Whisk miso paste into tea until combined thoroughly. Allow to cool slightly and whisk in remaining marinade ingredients. Cover loosely and refrigerate until cooled completely.
Place fish fillets into a resealable bag and pour in cooled marinade. Seal bag, removing excess air and lay flat on a small baking tray. Place into freezer until ready to use. Marinated fish may be frozen for about 4 months.
Remove marinated fish from freezer and place into fridge overnight, or in the morning for evening usage. Once defrosted, fish will keep refrigerated for about 24 hours.
Preheat oven to 400°F.
Remove fillets from marinade and place onto a parchment–lined baking dish or small tray, then spoon marinade over each fillet. Season with salt and pepper, to taste, and place into oven.
Bake, uncovered, for 12 minutes or until fish is cooked through and flakes easily when pierced gently with a fork.
Serve immediately with a bit of pan liquids drizzled over each fillet and a sprinkling of sesame seeds.
Tip: You don’t have to stick to striped bass in this recipe. Use the freshest white fish you can find – tilapia, halibut and black cod are all excellent substitutions.
A fresh fruit salsa is a lovely accompaniment to grilled fish in the summer; try it also with striped bass or arctic char. The season’s juiciest peaches pair with fiery habanero pepper for a sweet-spicy flavor. Leave the peaches unpeeled for more color and texture.
1 1/3 cups chopped red bell pepper (about 1 large)
1/2 cup thinly slice green onions
1/2 cup chopped fresh arugula
1/3 cup fresh lemon juice (about 2 lemons)
2 tbsp chopped fresh oregano
1/4 tsp salt
1 habanero pepper, seeded and minced
1 garlic clove, minced
2 tbsp fresh lemon juice
2 tbsp olive oil
1 tsp paprika
2 garlic cloves, minced
6 (6 oz) skinless halibut filets
1/2 tsp salt
1/2 tsp freshly ground black pepper
To prepare salsa, combine first 9 ingredients; toss gently. Let stand 30 minutes before serving.
Prepare grill to medium-high heat.
To prepare fish, combine 2 tbsp juice, oil, paprika and 2 minced garlic cloves in a large shallow glass baking dish, stirring with a whisk, Add fish to juice mixture; turn to coat. Cover and let stand 15 minutes.
Remove fish from marinade; discard marinade. Sprinkle fish evenly with 1/2 tsp salt and black pepper. Place fish on a grill rack coated with cooking spray; grill 3 minutes on each or until desired degree of doneness.