Roast Salmon Fillets

Roast Salmon Fillets

    * This easy recipe can be flavored any way you like. Unique nice version is to paint the salmon with teriyaki sauce before roasting. Or you could brush the fillets with minced garlic and ginger mixed with lemon juice and special virgin olive oil.

INGREDIENTS :

4 (6 oz. 1" thick) salmon fillets

1 Tbsp. extra virgin olive oil

2 tsp. chili powder

1/4 tsp. ground cumin

1/2 tsp. salt

1/8 tsp. white pepper


DIRECTIONS :

    * Preheat oven to 450 degrees F. Place fillets on a heavy duty baking sheet or baking pan. Brush with olive oil and sprinkle with seasonings.

    * Roast fish for 8-10 minutes, then go off heat and let stand in unopened oven for 3-5 minutes longer. Serves Up 4

    * The Roasted Salmon Fillets recipe has an average ranking of 4.0, based on 2 reviews. Roast Salmon in the Oven

    * My daddy made out a best-selling recipe today to produce and share with "the people on the internet site." A "discussion" then ensued between the rental units for at least half an hour along the lines of "What do you mean this is a favorite recipe? You always told me you didn't like salmon." "What are you talking about? I used to produce this all the time." "You've never prepared it in this house!..." and so on and so on. Becomes out my mother's chosen method of cooking any fish is to pan-fry it, coated with cornmeal. Pan-frying salmon tends to leave odoriferous remnants (it stinks up the house) which my father really doesn't value. Probably he did cook it often enough, just not when mom was around, lest she get ideas about making salmon herself. Just a theory of course, I didn't stay around to figure the result of this particular chat...

    * According to the notes following this recipe indicate that cooking fish at a high temperature in the oven seals in the flavor and helps get dinner out quickly. Excellent, fabulous dish.

 INGREDIENTS :

1 pound small new potatoes, scrubbed clean and halved

2 Tbsp olive oil

1/2 pound medium asparagus, trimmed and sliced on the diagonal, 1-inch long pieces

1 Tbsp chopped fresh dill

1 strip of lemon zest

1 small garlic clove, coarsely chopped

1/2 teaspoon salt

Freshly ground pepper

2 salmon steaks (10 oz each), cut about 1-inch thick

1 lemon, cut into large wedges


DIRECTIONS :


    * 1 Preheat oven to 400°F. In a large, shallow baking dish (10x14 inch) coat the potatoes with olive oil. Arrange the potatoes, cut side down, in the baking dish and roast for 10-12 minutes, until the potatoes begin to brown on the bottom. Turn the potatoes over and roast another 10 minutes until browned on top. Take Away the baking dish from the oven.

    * 2 In a medium bowl, toss the asparagus with the chopped dill, lemon zest, garlic, salt and season with pepper to taste. Add the asparagus mixture to the potatoes and stir to combine.

    * 3 Drive the vegetables to the side of the dish to make room for the salmon steaks. Return the baking dish to the oven and roast the salmon and asparagus for 10-12 minutes, or until the fish is just cooked through. Baked Salmon Steaks

 INGREDIENTS : 
    2 Salmon steaks
    1/4 c Butter; melted
    2 tb Lemon juice
    Parsley
    1 tb Minced onion
    Salt and pepper to taste
    1 ds Paprika
    Assorted dried herbs 



DIRECTIONS : 

•   Melt butter -- add lemon juice and seasonings. Place fish in shallow casserole, and pour lemon butter mixture over top. Bake at 350 for 25-30 minutes. Do not over cook.

Loin Salmon fillets

 INGREDIENTS :
2 kilo salmon filleted
170gm day old soda bread
1-2 plump clove garlic
Zest of an un-waxed lemon
Lemon wedges
Small handful of fresh dill leaves
Sea Salt
Freshly ground black pepper
4 tablespoons olive oil
Olive oil
2 bay leaves


DIRECTIONS : 

    * 1.  In a food processor whiz the bread, garlic, lemon zest and dill until the mixture is finely chopped.

    *    2. Spread on a baking sheet and drizzle over the oil. Stir about then spread out again and cook in a heated oven 200ºC, gas mark 6 until the crumbs are evenly golden - about 10 minutes. You will need to stir them from time to time. Remove from the oven and allow to cool.

    *    3. Meanwhile cut the tail from both fillets of salmon with your fingers check to see if the fillets contain any bones season the salmon with salt and pepper.

    *    4. Press the stuffing onto the flesh side on one fillet then top with the second piece of fish. Tie the loin at intervals with kitchen string tucking in two bay leaves as you go. Place in a roasting pan and drizzle with olive oil.

    *    5. Heat the oven to 200ºC, gas mark 6, and roast the salmon for 25-30 minutes. The salmon should be golden but still pink in the centre.

    *    6. Provide the fish to sit for 5 minutes before taking out the string and serving with lemon, new potatoes and wilted spinach.

 Baked Salmon Filets :

INGREDIENTS : 
2 tbsp. lemon juice
1/4 c. packed brown sugar
4 Market Day salmon fillets
1 tbsp. butter, melted
4 thin slices lemon
8 tsp. brown sugar


DIRECTIONS:

    * Heat oven to 375 degrees. Pour lemon juice into ungreased rectangular baking dish, 11" x 7 1/2" x 2"; sprinkle with 1/4 cup brown sugar. Set fillets in dish; drizzle with butter. Bake uncovered 15 minutes; turn. Set 1 slice lemon on each salmon fillet; sprinkle with 2 teaspoons brown sugar. Bake until fish flakes easily with fork, 15 to 20 minutes longer. Serve up with juices from dish.

 NUTRITION PER SERVING : 

• 398 kcalories, protein 37g, carbohydrate 5g, fat 25 g, saturated fat 5g, fibre 0g, sugar 5g, salt 0.27 g 

SERVE , EAT WELL AND ENJOY ! !

Fish Steak Recipe

Fish Steak Recipe

INGREDIENTS :

3 tablespoons oil or fat
2 tablespoons chopped onion
1 clove of garlic
2 tablespoons curry powder
1 cup water or coconut milk
A little lime juice
Piece of green mango
Salt to taste
1 1/2 lb. prepared fish steaks

DIRECTIONS :

• Heat the oil, add up the onion and garlic and fry them lightly but do not brown. Add the curry powder, stir and cook for 3 to 4 minutes. Add Up water or coconut milk, lime juice and mango, and cook until thick. Put in fish and cook mildly until tender. Do not stir fish, but keep it from sticking to the bottom of the pan, the pan may be moved gently backward and forward.

NOTE :

•  a good touch is to garnish with sliced red peppers and scallions.

Fish Best Grilling :

• This is a recipe for an all design fish and seafood baste, that will make just about any grilled fish taste wonderful. This taste is so great because it doesn't carry away from the flavor of the fish on the grill, it simply adds a wonderful citrus tartness. It also has the added salt that fish truly needs to be tasty, and a touch of garlic and chile as well (make it more than a hint if you love the heat!).

• Fresh fish should always be served up so that it still tastes like the beautiful fish that is. Too many recipes call for great handed seasoning, syrupy glazes, or other abominations that just take away whatever was wonderful about the fish…before it got obliterated!

• If you have a truly good fillet, or steak, and you know it's fresh; there is no need to change it too much. It will be best served simply, and this easy seafood basting sauce will add a delicious undertone of flavor, while allowing the fish to be the true star of the show!

• This is also an incredibly flavorful way to eat really well, and really healthily. There is no added fat in the baste, and grilling a lean piece of fish is one of the best heart healthy techniques out there.

• This technique is Mexican in origin, but the fish won't taste "Mexican" as you probably think of Mexican food as tasting.

That's it. Mix it together, and reserve for grilling.

•      When you grill your fish, just keep basting the fish with this sauce as you grill it. Fish doesn't take very long to grill, so keep adding more about every minute as you grill.

•      Use with any firm fish appropriate for grilling. You can make extra and serve as a table sauce as well if desired.

•      This baste will work well with most other seafood, especially shrimp

Delicious citrus fish baste

•      ¼ cup of both lime juice and orange juice (it must be unsweetened OJ) feel free to substitute other citrus fruits here, as long as the end result is good and sour

•      2 tsps of salt

•      5-6 garlic cloves, minced finely

•      0-10 small hot chiles. The baste will taste great with no chiles added, but if you like spicy food, try adding some chile for a bit of extra excitement.

Catfish Steak Recipe

INGREDIENTS :
1 lb Catfish Steaks (4 steaks)
1/4 cup Tomato Sauce
1/4 cup Vinegar
1/8 tsp Paprika
1/4 tsp Pepper
1/2 tsp Worcestershire Sauce
1/2 tsp Vegetable Oil
Vegetable Cooking Spray
Lemon Slices
fresh Dill Sprigs
 
DIRECTIONS :

• Rinse steaks under cold, running water, then pat dry and set aside. Mix tomato sauce, vinegar, paprike, pepper, Worcestershire sauce, and vegetable oil in a small bowl. Stir well. Brush half of mixture over 1 side of catfish steaks. Coat rack of a broiler pan with cooking spray. Set steaks on rack and broil 4-5" from heat. Carefully turn catfish over and brush with remaining tomato mixture. Broil an additional 6 minutes, or until catfish flakes easily when tested with a fork. Garnish broil ed catfish steaks with lemon and dill. Makes 4 savory steaks.

Shark Steak Recipe

• My husband proposed to me during a sunset cruise around the wonderful Tahitian island of Moorea. Our terrific evening included also an incredible dinner at our favorite restaurant on Moorea – Le Pitcairns. Their Shark Steak Au Poivre was so great that I had to re-create it at home. It has become one of our favorite "nostalgic" comfort foods, a category described in Tangled Noodle's A Question of Comfort.

INGREDIENTS :

2-3 tablespoons crushed peppercorns
(Black, white, green, and red)
2 boneless shark steaks
1 tablespoon unsalted butter
1 tablespoons vegetable oil
2 tablespoons Cognac or brandy

DIRECTIONS :

• Pat steaks dry and coat both sides with peppercorn mixture.

• In a skillet heat butter and oil over moderate heat and cook steaks for 4 to 5 minutes on each side for medium rare. Season steaks with salt and transfer to plates.

• Pour off excess fat from skillet and add brandy. Boil mixture, scraping up browned bits, until sauce thickens and coats back of spoon, about 1 minute. Spoon the sauce over the steaks.

• I like to serve this shark with tomato & mozzarella salad and steamed new potatoes, but it is also good with any kind of roasted veggies or mashed potatoes. 

Fish Food Recipe


1.Ultimate fish cakes

INGREDIENTS :

SAUCE :
125ml mayonnaise
1 rounded tbsp capers , roughly chopped (rinsed and drained if salted)
1 rounded tsp creamed horseradish
1 rounded tsp Dijon mustard
1 small shallot , very finely chopped
1 tsp flatleaf parsley , finely chopped

FOR THE FISH CAKE

450g skinned Icelandic  cod  or haddock fillet, from a sustainable source
2 bay leaves
150ml milk
350g Maris Piper potatoes
½ tsp finely grated lemons zest
1 tbsp fresh white flatleaf parsley , chopped
1 tbsp snipped chives
1 egg
flour , for shaping
85g fresh white breadcrumbs , preferably a day or two old
3-4 tbsp vegetable or sunflower oil , for shallow frying
lemon wedges and watercress , to serve

DIRECTIONS :

•  1. Combine all the sauce ingredients together. Placed aside. Lay the fish and bay leaves in a frying pan. Pour over the milk and 150ml/¼ pint water. Cover, bring to a boil, then lower the heat and simmer for 4 mins. Hold off the heat and let stand, covered, for 10 mins to gently finish cooking the fish.

•  2. Meanwhile, peel and chop the potatoes into even-sized chunks. Placed them in a saucepan and just cover with boiling water. Add a pince of salt, bring back to the boil and simmer for 10 mins or until tender, but not broken up.

•  3. Lift the fish out of the milk with a slotted spoon and put on a plate to cool. Drain the potatoes in a colander and leave for a min or two. Tip them back into the hot pan on the lowest heat you can and let them dry out for 1 min, mashing them with a fork and stirring so they don't stick. You should have a light, dry fluffy mash. Take off the heat and beat in 1 rounded tbsp of the sauce, then the lemon zest, parsley and chives. Season well with salt and pepper. The potato should have a good flavour, so taste and adjust to suit

•  4. Drain off liquid from the fish, grind some pepper over it, then flake it into big chunks into the pan of potatoes. Using your hands, gently lift the fish and potatoes together so they just mix (see pic 1). You'll only need a couple of turns, or the fish will break up too much. Put to one side and cool.

•  5. Beat the egg on a large plate and lightly flour a board. Spread the breadcrumbs on a baking sheet. Divide the fish cake mixture into four. On the floured board, and with floured hands, carefully shape into four cakes, about 2.5cm thick (pic 2). One by one, sit each cake in the egg, and brush over the top and sides so it is completely coated (pic 3). Sit the cakes on the crumbs, patting the crumbs on the sides and tops so they are lightly covered. Transfer to a plate, cover and chill for 30 mins (or up to a day ahead).

•  6. Heat the oil in a large frying pan. To test when ready, drop a piece of the dry breadcrumbs in - if it sizzles and quickly turns golden brown, it is ready to use. Fry the fish cakes over a medium heat for about 5 mins on each side or until crisp and golden. Serve with the rest of the sauce (squeeze in a little lemon zest to taste), lemon wedges for squeezing over and watercress.

2.Panfried fish with fresh beetroot salsa

INGREDIENTS :
4 small diced cooked  beetroot
8 chopped spring onions
1 seeded and chopped red chilli
2 tbsp chopped fresh mint
2 tbsp lemon juice
5 tbsp olive oil
4 fillets of unskinned firm white fish
a little plain flour
25g butter

DIRECTIONS :

•   1.Set the diced cooked beetroot into a bowl. Add the chopped spring onions, seeded and chopped red chilli, chopped fresh mint, lemon juice and olive oil. Season and stir well.

•   2. Dust the fillets of unskinned firm white fish with a little plain flour. Melt the butter in a large pan with the olive oil. Fry the fish fillets on each side for 3-4 minutes until just tender. Serve up with the beetroot salsa.

3.Salmon & leek parcels

INGREDIENTS :
4  leeks  , trimmed and finely chopped
25g butter
100g full-fat crème fraîche or cream cheese
6 sheets filo pastry
2 skinless salmon fillets

DIRECTIONS :

•  1. Heat oven to 200C/fan 180C/gas 6. Put the leeks into a large saucepan with 3 tbsp water and a couple of knobs of butter. Cover, then cook for 10 mins until tender. Take Away from the pan, allow to cool, then combine with the crème fraîche and some flavoring.

•  2. To assemble the parcels, brush a sheet of pastry with melted butter, then lay 2 more sheets on top, brushing butter between each layer. Set a salmon fillet in the centre, season, then spoon over half the leek mix. Fold the ends over the top, pull up the sides and scrunch together to enclose. Repeat.

•  3. Brush both the parcels with melted butter. Put onto a lightly greased baking sheet, then cook for 20-25 mins until browned and crisp. Delicious served with a green salad.

 4.Thai-style steamed fish

 INGREDIENTS :
2 trout fillets, each weighing about 140g/5oz
a small knob of fresh root ginger , peeled and chopped
1 small garlic clove , chopped
1 small red chilli (not bird's eye), seeded and finely chopped
grated zest and juice of 1 lime
3 baby pak choi , each quartered lengthways
2 tbsp soy sauce

DIRECTIONS :

•    1.  Nestle the fish fillets side by side on a large square of foil and scatter the ginger, garlic, chilli and lime zest over them. Drizzle the lime juice on top and then scatter the pieces of pak choi around and on top of the fish. Pour the soy sauce over the pak choi and loosely seal the foil to make a package, making sure you leave space at the top for the steam to circulate as the fish cooks.

•    2. Steam for 15 minutes. (If you haven't got a steamer, put the parcel on a heatproof plate over a pan of gently simmering water, cover with a lid and steam.)

Fish Shrimp Recipe

INGREDIENTS : 
1 cup dried shrimp
2 tablespoons olive oil
2 cups chopped onion
1/2 cup ground, toasted cashew nuts
1/2 cup ground, toasted blanched almonds
1 tablespoon minced garlic
1 tablespoon minced ginger
1 tablespoon minced, seeded red chile peppers
4 cups fish or shrimp stock
1 (14-ounce) can coconut milk
2 tablespoons fresh lime juice
1 pound sea bass fillets or other firm white fish fillets, cut into 2-inch cubes
1 pound shrimp, peeled and deveined
Salt and freshly ground black pepper
1/2 cup chopped fresh cilantro leaves
6 lime wedges, for garnish
Steamed long grain white rice, accompaniment

DIRECTIONS :

• Soak the dried shrimp in warm water to cover for 15 minutes. Drain, then puree in a blender or food processor. Set aside.

• Heat a Dutch oven or large pot over medium-high heat and add the olive oil. Saute the onions, stirring often, until soft, 4 to 5 minutes. Add the pureed shrimp and cook for 2 minutes. Add the nuts, garlic, ginger and peppers and cook, stirring often, for 1 minute. Add the stock, coconut milk and lime juice and cook until reduced by 1/2, about 20 minutes. Reduce the heat to medium. Add the fish and simmer until the fish is almost cooked through, 5 to 6 minutes. Add the shrimp and simmer until cooked through, 3 to 4 minutes. Season, to taste, with salt and freshly ground black pepper. Stir in 1/4 cup cilantro and remove from the heat.

• Arrange a scoop of rice in the center of 6 large plates or soup bowls. Ladle the stew over the rice and garnish with the remaining 1/4 cup chopped cilantro. Place 1 lime wedge on each plate and serve immediately.

Grilled Salmon Steaks

Grilled Salmon Steaks

INGREDIENTS : 

1  cup  Wish-Bone Italian Dressing
3  tablespoons  soy sauce
1 1/2  teaspoons  finely chopped fresh ginger or 1/2 tsp. ground ginger (optional)
4  salmon, swordfish or tuna steaks, about 1-1/2 inches thick (about 2-1/2 lbs.)
Cucumber Salsa (optional)

DIRECTIONS :

• 1. For marinade, combine Wish-Bone® Italian Dressing, soy sauce and ginger. Add salmon and 2/3 cup marinade to large, shallow nonaluminum baking dish or plastic bag; turn to coat. Cover, or close bag, and marinate in refrigerator,working occasionally, up to 30 minutes. Refrigerate leftover 1/3 cup marinade.

•  2. Take Away salmon, discarding marinade. Grill or broil salmon, reversing once and brushing occasionally with refrigerated marinade, until salmon flakes with a fork. Serve with Cucumber Salsa.

•  3. CUCUMBER SALSA - Combine 1/4 cup Wish-Bone Italian Dressing; 1 Tbsp. soy sauce; 1 large cucumber, peeled, seeded and diced; 2 green onions, chopped; 1/8 tsp. crushed red pepper flakes and 1 Tbsp. minced fresh parsley or cilantro.

•    Also terrific with Wish-Bone Light Italian Dressing or Robusto Italian Dressing.

Nutrition information per serving with 1/4 cup Cucumber Salsa:

• Calories 510, Calories From Fat 0, Saturated Fat 0g, Total Fat 29g, Cholesterol 170mg, Sodium 1000mg, Total Carbohydrate 5g, Sugars 0g, Dietary Fiber 0g, Protein 54g

Food Network Steaks :

 INGREDIENTS :
1 1/2 pounds bone-in T-bone steak
Kosher salt and freshly ground black pepper
1 tablespoon canola oil


DIRECTIONS :

•  Heating a large frying pan over high heat. Pat steak dry and season generously with salt & pepper. Add oil to hot frying pan and when it begins to smoke add steak. Shorten heat slightly and cook steak until browned, about 4 mins. on each side. Transfer skillet to the oven. Roast until an instant-read thermometer inserted sideways into the steak shows 120 degrees F for medium-rare, about 6 to 8 minutes. Transfer steak to a cutting board & let it rest for 10 mins. Cut steak from the bone and carve meat across the grain.

Grilled Salmon Ingredients

• This is perfectly the world's greatest grilled salmon recipe. The grilled salmon tastes both hot & spicy, but not overpowering. Sure seafood haters will love this grilled salmon. Adjust the red pepper according to your individual preference. The listed amount in this grilled salmon recipe is a happy medium.

• Be sure not to overcook the salmon. Grilled salmon is prepared when it flakes easily with a fork. Directions for baking salmon are also included. The marinade is the greatest salmon marinade you will ever taste. The salmon marinade is also awesome on other seafood, as well as chicken & beef.

• This grilled salmon recipe serves approximately 8 servings.

Best Salmon Marinade Ingredients :

8 salmon fillets
1/3 cup extra-virgin olive oil
1 teaspoon sesame oil
5 tablespoons soy sauce
4 tablespoons balsamic vinegar
3 tablespoons honey
3 teaspoons brown sugar
1 1/2 teaspoons ground ginger
1 teaspoon crushed red pepper flakes, more or less to taste
1/2 teaspoon salt (optional)
2 green onions, chopped
3 cloves garlic, minced

•  Set salmon fillets in a large resealable plastic bag. In a separate medium bowl, mix the rest of the ingredients. Whisk together well, & pour over the salmon in the plastic bag. Take Away the air from the bag & seal tightly. Marinate the salmon fillets in the refrigerator for 8 hours or overnight.

•  Wrap up the salmon fillets tightly in aluminum foil. Spray the inside of the aluminum foil with non-stick cooking spray before adding the salmon. Gently oil the grill grates. Grill the salmon for 15 mins per inch of thickness on a medium hot grill, or until salmon just flakes with a fork. Turn salmon over halfway through grilling.

•  Baking salmon instructions- After marinating the salmon overnight, set salmon fillets in a glass baking dish that has been sprayed with non-stick cooking spray. Pour theremaining marinade complete the salmon. Bake in a preheated oven at 400 degrees Fahrenheit. Bake for about 20 mins or until salmon flakes easily with a fork.

•   After you taste this grilled salmon recipe, I think that you will agree that it is the hottest grilled salmon recipe you have ever tasted. You will never produce grilled salmon differently again.

Grilled Tuna Steaks :

INGREDIENTS : 
4 tuna (or swordfish or halibut) steaks cut 1/2 inch thick
2 tsp. olive oil
2 tsp. butter, melted
2 tsp. soy sauce
Lemon or lime wedges (optional)


DIRECTIONS :

•  Set fish steaks in a good greased wire grill basket. Mix oil, butter & soy sauce. Brush some over fish. Grill fish steaks over medium hot coals 4 mins.. Turn grill basket. Baste fish again w/ remaining soy mixture. Grill 3-4 mins. more or until fish just flakes with a fork. Serve with lemon or lime wedges, if wanted. Serves 4 servings.

•   To broil: Preheat broiler. Set steaks on greased unheated rack of broiler pan. Combine oil, butter and soy sauce. Brush several of mixture over fish. Broil 4 inches from heat for 4-6 mins. (no need to turn) until fish just flakes with a fork, brushing occasionally with leftover mixture.

Grilled Halibut Steaks

•  Steamed some broccoli w/ a drop steamer in a pressure cooker until slightly tender, then placed in a 170-degree oven covered until plating.

•  Heated 1T. of butter and a 1/2T. of olive oil, then added a clove of garlic, which had been softened & crushed, & lightly sauteed until the garlic flavor had been dulled a bit. then added the juice from 1/2 lemon, & allow cool until safe to the touch, then poured in a bowl over 2T. or so of chopped fresh dill. the dill was provided to infuse covered in the 170-degree oven until the halibut came off the grill.

•  Grilled a good thick bone-in steak of halibut (on a well-oiled hot grill), which had been cut into two 1/3-lb portions and tossed gently in olive oil, salt and pepper, until nicely colored & slightly firm (about 7-min/side). plated and brushed the top side with the lemon, butter, garlic, & dill sauce. served with the steamed broccoli, spritzed w/ a wedge of lemon & lightly dusted w/ some coarse sea salt, & some slices of pineapple which had been gently grilled.

INGREDIENTS :

3/4 cup butter or margarine, softened
1 tablespoon lemon juice
1 1/2 teaspoons dried minced onion
1 1/2 teaspoons garlic salt
1 1/2 teaspoons dried parsley flakes
3/4 teaspoon dill weed
1/4 teaspoon sugar
1/4 teaspoon pepper
4 halibut or swordfish steaks, 1-inch thick

DIRECTIONS :

•  1.In a small bowl, mix the first 8 ingredients; allow stand for 30 minutes. If grilling the fish, coat grill rack with nonstick cooking spray before beginning the grill. Spread 1 spoon herbed butter over each halibut steak.

•   2.Grill fish, butter side down, covered, over average heat or broil, buttered side up, 4 in. from the heat for 5-1/2 minutes. Spread 1 tablespoon herbed butter over each halibut steak; turn and spread with remaining butter. Grill or broil 5-6 mins longer or until fish flakes well with a fork.

Baked Salmon Steaks

• I like fish but we have never been so fond of cooking it in my family until I met my husband and things changed drastically. He loves fish, he loves to fish too as he used to go fishing all year long when living in Minnesota. As a matter of fact he wants to bring me ice fishing this winter, but I’m not so sure I’ll have the courage to go on a frozen lake with the car. Anyway when we moved to Italy he was amazed about all the fresh fish he could find, and we decided it was time to learn how to cook it, or at least learn to cook something different than the usual trout and cod fish. We bought a nice book, complete with instructions for cleaning fish because I didn’t know how to clean any kind of fish. I started by cleaning a squid and after I finished with it I didn’t want to eat it anymore. The squid salad I made with it wasn’t so appealing after I eliminated its brain, eyes and beak. I managed to taste it and finally eat, and after that first experience I started to think about something else while cleaning fish. I’m glad I didn’t give up or I would have missed some amazing dishes that we have prepared since then.

• My relationship with fish had a stop when I got pregnant. I couldn’t even see it anymore and this “situation” continued for other 2 years after my baby was born. I’m now back on track though and ready to experiment again.

• I’m always searching for easy and fast preparations so when I saw this recipe in one of my The South Beach Diet books I tried it right away, but I already knew it was going to be a winner. The recipe called for salmon fillet, however I used salmon steaks instead this because they were all that was available at the store.

• The fish can also be cooked in a pan, but it gets leaner in the oven. When you choose your balsamic vinegar make sure that it doesn’t contain colorants, sugar or additives. Better if it’s organic.

INGREDIENTS :
4 salmon steaks, about 8oz. each
1 cup balsamic vinegar (no artificial coloring and no sugar added)
1 tsp. freshly squeezed lemon juice
2 tsp. extra virgin olive oil

Directions :

• Preheat the oven to 400°. Place the salmon steaks on a baking dish, brush them with olive oil and sprinkle with salt and black pepper.

• Cook for 10-15 minutes or as necessary.

• In the meantime prepare the sauce. In a small saucepan add the balsamic vinegar, lemon juice and olive oil. Cook at medium-high temperature for about 20 minutes or until the sauce starts to thicken.

• Drizzle the salmon with balsamic sauce and serve.

• Note:This dish can be accompanied with boiled potatoes or a mixed salad of your choice.

Broiled Salmon Steaks

Ingredients :

4 small salmon steaks (5 to 7 oz. each)
1/4 cup Worcestershire sauce
1 tablespoon Dijon mustard
1 dash Tabasco sauce
2 tablespoons minced parsley, for garnish

Directions :

• Rinse the salmon steaks and pat dry with paper towels.

• In a shallow dish, combine the worcestershire sauce, mustard, tabasco, salt and pepper and stir with a fork to combine.

• Set the salmon steaks in the dish and turn so that they are evenly coated with the mixture.

• Let stand for 15 minutes.

• Set the oven rack 3 to 4 inches below the element and preheat the broiler.

• Line the broiler pan or baking sheet with a piece of foil and lightly oil the foil.

• Using tongs, take the salmon steaks from the marinade, allowing excess to drip off, and arrange them on the foil with at least an inch between them; reserve the marinade.

• Broil the salmon until lightly browned, 3 to 5 minutes.

• Take the pan from the oven, turn the steaks and spoon on some of the reserved marinade.

• Continue broiling until the salmon is just barely opaque through the thickest part (cut to test), 3 to 5 minutes longer.

• Transfer the salmon steaks to individual plates, sprinkle with the minced parsley and serve

 BBq Salom Steaks :

 Ingredients :
4 4-6 oz. salmon steaks

Sauce :
3 tb Melted butter
1 tb Lemon juice
1 tb White wine vinegar
1/4 ts Grated lemon peel
1/4 ts Garlic salt
1/4 ts Salt
1 ds Hot pepper sauce; (optional)


Directions : 

• Combine the sauce ingredients stirring thoroughly. Generously brush both sides of the salmon steaks with mixture.

• Barbeque on a well oiled grill over hot coals. Make a tent of foil or use barbeque cover and place over salmon. Barbeque 6-8 minutes per side depending on the thickness of your steaks.

• Baste frequently. Turn once, brushing with sauce. Steaks should flake easily when tested with a fork.

Grilled Salmon Fillets

• Everyone likes to eat fish, but not everyone is comfortable cooking it. The grill in Summer is perfect, as it gives fish great flavor and keeps all the cooking smells outside. High heat grilling will give a nice crust to the fish, and make the spice rub particulary delicious.

INGREDIENTS:

4 5-6 oz. salmon filets
2 tsp. salt
1 tsp. freshly GROUND BLACK PEPPER
1 tsp. DILL WEED
1 tsp. GARLIC GRANULES
2 tsp. CORIANDER, GROUND
1 lemon, cut into 8 wedges

Directions :

• Soak the salmon in cold water for 15 minutes, which will make the fish milder in flavor. While the fish is soaking, start the coals. Place the filets on a cutting board, skin side down. Feel along the edges of the filets for bones. Bones are always on the bottom of the filet, not near the skin. Generally there are no bones, but if there are, carefully remove them. A thin slice, almost a shaving, near the bone should do the trick. The skinless bottoms of the filets will be seasoned before grilling, the tops will be seasoned while on the grill. Squeeze one lemon wedge on each skinless side of the filets. Then sprinkle each skinless side with 1/8 of the salt, PEPPER, DILL WEED, GARLIC and CORIANDER.You may find it easier to mix all of the spices together beforehand and put them in a shaker jar so you can easily and evenly sprinkle each filet. Check the coals. They should be very hot, completely gray and glowing, spread out in an even layer. It is important to have high heat when grilling with CORIANDER, as the high heat tempers and almost caramelizes the flavor of the CORIANDER. Place the filets on the grill, skin side up, and put the cover on, leaving the vent open. To prevent the salmon from sticking, after 5 seconds on the grill, slip a spatula underneath each filet and jiggle it a bit. Grill the first side for 2-5 minutes, depending on how thick the filet is and how well you like your salmon done. Removing the skin and seasoning the other sides of the filets will take a little over 1 minute which should be counted as part of the cooking time, so have your seasoning and tongs outside and ready to go. Remove the cover on the grill. At this point the skin should be loose enough to peel off with tongs. If the skin is still sticking, flip the filet over, skin side down, for about 30 seconds. Flip it back over and the skin should peel back easily.. Squeeze the remaining lemon wedges on the filets, one wedge per filet. Follow this with the remaining SPICES so each filet is heavily seasoned. Turn the filets over and cook, uncovered, for 2-4 minutes. Clear juices will start to fill the nooks and crannies on the surface of the filets, indicating the filets are done. For salmon that is rare (left), cook the first side 2 minutes and the second side for 2 minutes. For medium (center), cook the first side 4 minutes and the second side 3 minutes. For well done (right), cook the first side 5 minutes and the second side 4 minutes.

 SERVE AND ENJOY YOUR FOOD ! !

Salmon Filet Recipes

Salmon Filet Recipes

• Salmon fillet is the supreme in fast w/ delicious food. You can be tucking into a meal worthy of a top French restaurant in less time than it takes for a take-away pizza to make it onto the back of its motorbike for delivery. Good to cook, it is also very versatile. Salmon fillet is delicious grilled or baked in foil with a sprinkling of herbs if you are watching your weight, but can easily be changed into a slice of luxury served with a rich creamy sauce when you want to spoil yourself.

•  This good salmon fillet recipe takes five mins. to cook w/ served with some new potatoes and fresh steamed vegetables makes a meal fit for a king. By all means leave out the cream if you find it too rich, different go wild and let the velvety sauce massage your taste buds with sumptuous good living.

Salmon Fillet Recipe with Cream and Herbs

Things You'll Need : 

(to serve two generously)
450g / 1lb salmon fillets
6 tablespoons fresh herbs chopped:
tarragon, parsley, dill, chervil
50g / 2 oz butter
1 clove garlic, squashed flat
4 tablespoons double cream
a squeeze of lemon juice

•  Slice the salmon fillets into finger about 4cm / 1.5 inches wide, across their width. Chop the herbs quite finely & roll the salmon fillets in them, pressing down so that the herbs stick to the surface of the fish.

•   In a looking pan, which will have all the salmon fillet pieces in 1 layer, melt the butter over a medium heat and add the crushed clove of garlic. When the butter starts to foam, put the herbed fish into the pan. Cook on each side for about 2 minutes, until you can see the flesh turning opaque right into the middle of each piece.

•   Stir in the cream until it has combined in with the butter. Season with salt and pepper. Squeeze a dash of lemon juice into the sauce to lift the flavour, stir & then serve immediately.

•   Variations on the recipe:

•  Instead of the cream you can also use creme fraiche or mascarpone if you have them to hand, or else leave it out altogether and let the flavour of the butter & herbs carry the dish.

Low Calories For Salmon Recipes

 1.Creamy Baked Salmon

 Ingredients

2 tablespoons butter
3/4 cup onion, chopped
3 garlic cloves, minced
2 cups tomatoes, diced
3/4 cup cream
2 teaspoons dried basil or chopped fresh basil
salt and pepper
4 (6 ounce)  salmon fillets


Method

•     Sauté onion & garlic in butter on medium high until onions are translucent.

•     Add tomatoes & cook on high for 5 to 10 minutes untill tomatoes start to break a part.

•      Put some cream and simmer on medium low for 5 mins..

•      Stir basil, salt and pepper in to cream sauce.

•      In an oiled baking dish, pour cream sauce over salmon. Cover & bake for 12 mins. at 350°F.

•     Serve up over pasta, rice or steamed veggies.

2.Moroccan Roasted Salmon With Mango Salsa

 

Ingredients :
1 1/2 cups chopped peeled mangoes (about 1 large)
2 tablespoons finely chopped red onions
2 tablespoons chopped fresh mint
2 tablespoons orange juice
1 1/2 teaspoons harissa (a hot red pepper sauce)
4 salmon fillets, skinned (about 1 1/2 pounds total)
1/4 teaspoon salt

Method :

•      Mix chopped mango, onion, mint and orange juice in a bowl. Cover and chill.

•      Spread-out harissa over both sides of salmon fillets; sprinkle w/ salt. Set salmon on a baking sheet coated w/ cooking spray. Bake at 450º for 20 mins or until the fish flakes easily when tested with a fork.

•      Serve w/ the mango salsa.

3.Smoked Salmon and Cream Cheese Soup

• Smoked Salmon & Cream Cheese Soup This lightly-creamed soup is truly special. It works as comfort food for a casual soup & amp; salad dinner or a newbie course for an deluxe dinner party. On our recent travel to the US, my SIL gave me the recipe. She said her mother had copied it from a cookbook & did not recall the source. I wish I knew who to acknowledge & thank for this fashionable taste sensation. I hope you try this & enjoy it as we did. (PLS READ NOTES shown as steps 7, 8 &  9 of prep)... Edited To Add This recipe was revised to include the improver of garlic & Old Bay Seasoning.

Ingredients:


 6 tablespoons unsalted butter
 1 1/2 cups onions (yellow or white variety, finely chopped)
 2 garlic cloves (crushed & finely minced)
 3/4 cup fresh dill (chopped)
 1 tablespoon Old Bay Seasoning (more as desired)
 2 medium tomatoes (ripe, seeded & chopped)
 8 ounces smoked salmon (finely chopped)
 2 tablespoons all-purpose flour
 8 cups water


Method

•   Melt butter in med-size stock pot over med heat. Add onion + garlic & saute till onions are soft, 10-15 mins.

•   Stir in dill, Old Bay Seasoning, tomatoes & smoked salmon. Cook 3 mins. Then add flour & cook 1 min more.

•   Gradually stir in water & heat to a soft boil. Shorten heat & simmer uncovered over med-low heat for 20 minutes.

•  Stir in spinach & simmer 5 more mins.

•   Stir in cream cheese (1 oz at a time) over low heat, allowing ea bit to melt into the soup.

•   When all the cream cheese has been added & the soup is simple, stir in the vodka & lemon juice. Taste for seasonings & serve straightaway.

•   NOTES: I introduced this recipe as given to me & made a half recipe w/2 chgs in my trial version.

•   I left out the vodka (none in the house!), subbed dry white wine & frankly doubt I will ever use the vodka. I pd homage to a DH pers pref & subbed diced broccoli florets for the spinach. I pd homage to 1 of my own by adding 4 oz baby shrimp.

•   Pers pref are often at the heart of any success a recipe enjoys. I discovered this soup in need of salt, but DH did not. He determined the lemon juice a bit excessive, but I did not. Bottom line is tasting for your pers pref is suggested.

 South Beach Salmon With Creamy Lemon Sauce :

Ingredients :
1 tablespoon olive oil
1 garlic clove, minced
1/4 cup lemon juice
2 tablespoons capers
1 teaspoon lemon-pepper seasoning
1/2 cup fat free sour cream
1 1/2 lbs salmon fillets



Method : 

• Preheat the oven to 350°F.

• Coat a baking sheet with cooking spray.

• Heat the oil in a small saucepan over medium heat.

• Add the garlic & cook for one min.

• Reduce heat to low; stir in the lemon juice, capers & lemon-pepper seasoning & cook for 5 mins.

• Add the sour cream and cook for 5 minutes or until heated though.

• Meanwhile, set the salmon on the prepared baking sheet.

• Bake for 20 mins or until the fish is just opaque.

• Serve with the sauce.

• Easy Salmon Recipes

•   Salmon is not only fabulous but takes high amounts of omega-3 fatty acids and Vitamin D, building it one of the healthiest foods around. Another good thing about cooking salmon is because the fish already has so much flavor it doesn’t take a lot of ingredients or fancy cooking to make a tasty meal.  This makes it easy for you to set a easy healthy salmon recipe that not only tastes wonderful but is healthy as well.

•   When it comes to cooking salmon, it can be grilled, baked, broiled, smoked or even prepared from a can.

•   Here are some simple salmon recipes for you to try.

Easy Grilled Salmon Hambuger :

• Good salmon patty recipes are very fast and easy to make. Just grill your patties for about 5 mins and you’ll have a delicious lunch or light dinner.

Ingredients :

2 pounds salmon
2 egg whites
2 tablespoons chopped, fresh dill
1 tablespoon Dijon mustard
1/2 cup bread crumbs
2 tablespoons olive oil
1/2 teaspoon kosher salt
4 toasted buns

Directions

• Take Away skin from the salmon. Mince salmon and set in a large plastic bag. Use a meat pounder or a rolling pin to mash the salmon. Set mashed salmon in a mixing bowl & mix with the egg whites, bread crumbs, mustard, dill and salt. Form into 4 patties. Set the patties on a grill and cook four to five minutes per side on medium heat. If cooking the patties on top of the stove, first heat up the olive oil in a pan on medium heat & then cook the salmon patties five minutes on each side. Serve salmon burgers on toasted buns.

 Easy Salmon Soup :

 Ingredients :

1 can of pink salmon
1/4 cup butter
1 quart milk
1/2 tsp. Worcestershire sauce
Salt and pepper

Directions

• Drain & flake the salmon. Take Away all skin and bones. Scald the milk in top of a double boiler over boiling water. Stir in the salmon, butter, Worcestershire sauce, salt & pepper. Let simmer for 30 mins or until it is heated through.
• Here is an simple salmon recipe that uses just a few simple herbs & some lemon and butter to draw out the natural, delightful flavor of salmon.

 Easy Broiled Salmon with Herbs :

Ingredients

4 salmon steaks
Juice of 1 lemon
1 tablespoon grated onion
6 tablespoons melted butter or margarine
1 teaspoon salt
1/4 teaspoon pepper
1/2 teaspoon marjoram
1 tablespoon minced chives
2 tablespoons minced parsley

Directions

• Set salmon steaks on a platter. Combine the leftover ingredients together and pour half of the mixture over the salmon steaks. Broil the steaks two inches from the heat for about 4 mins. Turn the steaks over and pour the remainder of the mixture over steaks. Broil for 6 to 7 mins or until the fish flakes easily with a fork.

Easy Bake Salmon :

Ingredients

6 tablespoons of virgin olive oil
2 cloves of minced garlic
1 teaspoon black pepper
1 teaspoon salt
1 teaspoon dried basil
1 tablespoon of fresh, chopped parsley
2 tablespoons lemon juice
2 6-ounce salmon fillets

Directions

•  Set the marinade in a glass bowl. Combine together the olive oil, garlic, pepper, salt, basil, parsley & lemon juice.
• Set the two salmon fillets into a glass baking pan. Cover the fish w/ the marinade. Set the salmon in the refrigerator to marinate for about half an hour, turning the fish occasionally.
  
•  Preheat the oven to 375 degrees/
  
• Set the fillets in aluminum foil, cover w/ the marinade, & seal the foil tightly.
  
• Set the foil package into a glass baking dish. Bake for 35 to 45 minutes, until the salmon easily flakes w a fork.
  
• As you can see, good salmon recipes really are easy & don’t take a lot of expensive ingredients or a lot of time to prepare or cook. Delight your salmon.

Broiled Salmon Filet Recipes:

1.Honey-Soy Broiled Salmon

INGREDIENTS :

 1 scallion, minced
 2 tablespoons reduced-sodium soy sauce
 1 tablespoon rice vinegar
 1 tablespoon honey
 1 teaspoon minced fresh ginger
 1 pound center-cut salmon fillet, skinned (see Tip) and cut into 4 portions
 1 teaspoon toasted sesame seeds (see Tip)

DIRECTIONS :

•      1. Whisk scallion, soy sauce, vinegar, honey & ginger in a medium bowl until the honey is melted. Set salmon in a sealable plastic bag, add 3 tablespoons of the sauce & refrigerate; let marinate for 15 mins. Reserve the remaining sauce.

•      2. Preheat broiler. Line a small baking pan w/ foil & coat with cooking spray. Transfer the salmon to the pan, skinned-side down. (Discard the marinade.) Broil the salmon 4 to 6 inches from the heat source until cooked through, 6 to 10 mins.. Drizzle with the reserved sauce and garnish w/ sesame seeds.

•      Tips: How to skin a salmon fillet: Set salmon fillet on a clean cutting board, skin-side down. Starting at the tail end, slip the blade of a long knife between the fish flesh and the skin, holding down firmly with your other hand. Lightly push the blade along at a 30° angle, separating the fillet from the skin w/o cutting through either.

•      To toast seeds: Cook in a small dry frying pan over medium-low heat, stirring constantly, until fragrant and& lightly browned, 2 to 4 mins..

Ingredients:

1 1/2 pound salmon fillets -- quartered
1/2 cup lime juice -- PLUS"PLUS" means this ingredient in addition to the one on the next line, often with divided uses
2 tablespoons lime juice
10 ounces green salsa
1/3 cup finely chopped green onions
1/3 cup finely chopped fresh cilantro

Directions:

•  Preheat broiler. Place fillets, skin sides up, in large casserole.

•  Pour 1/2 cup lime juice over fillets; place aside. Lightly spray broiler pan with nonstick cooking spray; place aside. Pour salsa into small bowl; mix in remaining 2 tablespoons lime juice, green onions, and cilantro.

•  Set aside. Prepare fillets, skin sides up, on prepared broiler pan. Broil 6 inches from heat 4 to 5 mins. or until skin has begun to brown & char slightly. Take Away pan; turn fillets over. Return to broiler 6 to 8 mins. or until fillets have begun to brown & flake easily w/ fork. Top w/ salsa & serve immediately

Salmon Filet Baking Time

Ingredients:

3 lbs. salmon filet, cut in 8 pieces
6 onions, sliced
4 c. red wine
1/3 c. sugar
2 c. cream
1/2 stick butter

Directions:

•   Melt Down the butter in a large pot and add the onions. Let cook for 10 mins. & add the 2 cups red wine. Continue cooking until almost all the liquid evaporated. Season with sugar and salt and pepper to taste.

•   Set the salmon filet in baking dish and add the remaining red wine and cream. Sprinkle with salt and pepper. Bake at 475 degrees for 7 mins.. Lift out the cooked salmon and set aside. Pour the liquid into a pot and shorten until syrup consistency. Adjust seasoning. Set some onion marmalade on top of salmon and spoon some sauce over it & serve.

How to Cook Tuna Steak

How to Cook Tuna Steak

• Tuna steaks are a good alternative to other seafoods & beef steaks. They can be cooked very rare & served in a variety of fashions. Calculating on your preference or convenience, you can grill or pan-sear a tuna steak, both with supreme results.

Things You'll Need:

• Tuna steak Grill or pan Flavoring ingredients of choice Oil

Preparations :

•  Determine on your method of cooking. Tuna steaks can be either grilled or pan-seared & both come out outstanding. If you are grilling, you need to be sure to grill on high heat.

•  Determine on your flavors. Tuna steaks go well with Asian flavors such as teriyaki or sesame. If you like, a easy marinade for a tuna steak might consist of garlic, ginger, soy sauce, teriyaki & some sesame oil or sesame seeds.

•  If grilling, preheat the grill to a high temperature. If using a gas grill, turn it on to high and close the lid to allow the grates to get extremely hot. Be sure to oil the tuna or the grill before placing it on. If using a charcoal grill, either cook it over a preheated grate on direct heat, or you can cook a tuna steak directly over a charcoal chimney. To do this, light charcoal in a chimney until the coals are burning, then set grilling grate or similar rack directly over the chimney. Again, let the grate to preheat to help avoid sticking, and to sear most efficiently. When grilling over high heat, a total cooking time of 4 mins. will result in a rare tuna steak. You can cook for 2 mins. per side, or allow two & one-half mins. on one side and 1 and one-half mins. on the other. If you prefer your tuna steak more done, simply leave it on longer.

• If pan-searing your tuna steak, stick with the same instructions as grilling, but with a hot pan. Preheat your pan & add oil when hot, or liberally oil the steak. The same cooking times as Step 3 apply.

• Serve tuna steak either as a main course in steak form, or cut thinly as an appetizer. Slices can also be added to a salad. Tuna does not have to be served warm, as many people prefer it at room temperature or cool.

Cook Ahi Tuna Steak : 

Thing You'll Need :

2-8 oz yellow fin tuna steaks

1 cup soy sauce
1/2 cup lemon juice
1 clove crushed garlic (for each steak)
4 tablespoons extra virgin olive oil
small amount of sea salt, to taste
fresh ground black pepper, to taste


Preparations :

•      In a shallow 9 X 13 inch glass dish, set all of the marinade ingredients. Remember, if you have more than 2 8 oz tuna steaks, you might require to adjust the ingredients to marinate. Marinate both sides (dredge steaks & get marinade on both sides). Let sit in refrigerator for 30 mins. before grilling. *Soy sauce will overpower tuna if you marinate for too long!

•      Light the grill while tuna is marinating. Once coals are white (30 mins.) prepared them & clean the grill, then wipe w/ oil so steaks don't stick.

•      Grill for 4 mins. or less per side for 1 inch steaks, depending on how you like them. Steaks should be firm w/ pink in the middle. If you prefer steaks to be more rare, grilling time should be 2 1/2 mins. on each side.

•      Recommended Side dishes: Serve w/ white & long grain wild rice (We used Vigo) and grilled yellow squash cut lengthwise, sprinkled w/ Sea Salt & pepper squash & drizzled with Extra Virgin Olive Oil. Use the same marinade as for the tuna. For grilled squash, brush w/ marinade frequently during grilling, and grill until just tender.

Recipe Tuna Steak :

 Things You'll Need :

1/4 cup orange juice
1/4 cup soy sauce
2 tablespoons olive oil
1 tablespoon lemon juice
2 tablespoons chopped fresh parsley
1 clove garlic, minced
1/2 teaspoon chopped fresh oregano
1/2 teaspoon ground black pepper
4 (4 ounce) tuna steaks
 
Preparations :

• 1.  In a large non-reactive dish, mix together the orange juice, soy sauce, olive oil, lemon juice, parsley, garlic, oregano, & pepper. Set the tuna steaks in the marinade and turn to coat. Cover, & refrigerate for at least 30 mins..

• 2. Preheat grill for high heat.

• 3. Gently oil grill grate. Cook the tuna steaks for 5 to six minutes, then turn & baste with the marinade. Cook for an additional five mins., or to desired doneness. Dispose any leftover marinade.

Food Network Tuna Steak

 Things You'll Need

0.25 cup orange juice
0.25 cup soy sauce
2 tablespoons olive oil
1 tablespoon lemon juice
2 tablespoons fresh parsley
1 garlic cloves
0.5 teaspoon fresh oregano
0.5 teaspoon ground black pepper
16 ounces tuna steak



Preparations : 

•     1. In a large non-reactive dish, mix together the orange juice, soy sauce, olive oil, lemon juice, parsley, garlic, oregano, and pepper. Set the tuna steaks in the marinade & turn to coat. Cover, & refrigerate for at least 30 mins..

•     2. Preheat grill for high heat.

•     3. Gently oil grill grate. Cook the tuna steaks for five to 6 mins., then turn and baste w/ the marinade. Cook for an additional five minutes, or to desired doneness. Dispose any leftover marinade.

How to Broil Tuna Steak

•    Tuna steaks are a high-quality protein and low-calorie food with really little fat. Tuna carries omega-3 essential fatty acids, which are significant for the prevention of asthma, cancer, stroke, diabetes & depression. Broiled and baked tuna also improves the cardiovascular system & prevents heart failure according to a 2006 study by Dariush Mozaffarian, M.D., assistant professor of medicine along with researchers, J. S. Gottdiener & D. S. Siscovick at Harvard Medical School.

•   Tuna steaks also carry higher levels of mercury than most fish. Mercury toxic condition effects the nervous system & is cumulative, effecting unborn fetuses and children more than adults. The U.S. Department of Health & Human Services advises those at "high risk" namely, pregnant women, breastfeeding women, women of childbearing age, & children younger than 6, "Do not eat more than six ounces of 'white' or 'albacore' tuna or tuna steak each week."

•  Safely eat up to 6 oz. of tuna steaks no more than twice weekly, if you are not at "high risk," according to the State of Connecticut Department of Public Health 2008 Fish Consumption Advisory

•  Tuna steaks are firm with a more "meaty" texture compared to other types of fish & come in several varieties. Salmon and tuna can be used interchangeably in recipes. Use tuna steaks in recipes calling for salmon steaks.

Things You'll Need

Olive oil
Garlic clove
Lemon or lime juice
Soy or tamari sauce
Ginger root or ground ginger
Dijon honey mustard
Black pepper
Tuna steaks, 1 inch thick, 1 per person
Bowl
Wooden spoon
Whisk (optional)
Basting brush
Plastic wrap
Large dish
Broiler pan
Serving platter (optional)



Preparations :

•   Wash the tuna steaks under cool running water. Pat them dry.

•    Add to your bowl, 1/4 cup of lime or lemon juice, 3 tbsps. of olive oil, 1/4 cup of soy or tamari sauce, 2 tbsps. of Dijon honey mustard and 1/4 tsp. of black pepper.

•   Chop one garlic clove finely. Add the chopped garlic to the ingredients bowl.

•   Grate 1 tsp. of fresh ginger root or measure 1/2 tsp. of ground ginger. Add the ginger to the bowl.

•    Mix the ingredients together well w/ a wooden spoon. Consider using a whisk to blend the ingredients even more thoroughly.

•   Place the tuna steaks into a large dish. Pour or brush the mixture on the tuna steaks to coat them, both sides.

•   Cover the dish w/ plastic wrap. Marinate the steaks in the refrigerator for about 30 mins..

•   Spray a broiler pan with nonstick spray. Preheat the broiler.

•   Place the tuna steaks on the broiler pan. Broil 5 mins. per side.

•    Transfer the broiled tuna steaks to a serving platter or to individual plates. Spoon any leftover sauce from the bowl on top of each steak.

Seared Tuna Steak

Things You'll Need

1/4 cup soy sauce
1 tablespoon mirin (Japanese sweet wine)
1 tablespoon honey
2 tablespoons sesame oil
1 tablespoon rice wine vinegar
4 (6 ounce) tuna steaks
1/2 cup sesame seeds
wasabi paste
1 tablespoon olive oil




Preparations :

•    1. In a small bowl, stir together the soy sauce, mirin, honey & sesame oil. Separate into two equal parts. Stir the rice vinegar into one part & set aside as a dipping sauce.

•    2. Distribute the sesame seeds out on a plate. Coat the tuna steaks with the remaining soy sauce mixture, then press into the sesame seeds to coat.

•    3. Heat olive oil in a cast iron frying pan over high heat until very hot. Set steaks in the pan, and sear for about 30 secs. on each side. Serve with the dipping sauce & wasabi paste.

How to Fry Tuna

Things You'll Need :

1/4 cup vegetable oil, divided use
1 tablespoon grated fresh gingerroot
8 green onions, finely chopped
1 clove garlic, minced
1/4 teaspoon hot pepper sauce
1/4 cup water
4 (6-ounce) tuna steaks, 3/4-inch thick
1/2 cup all-purpose flour
1 teaspoon curry powder

Preparations  :

•    1.  Combine half the oil, ginger, green onions, garlic, hot pepper sauce and water in a large, glass dish. Add tuna & marinate, refrigerated, for 1 hr.

•    2. Mix flour, curry powder and salt & pepper to taste in a shallow bowl. Dredge tuna in mixture until evenly coated; shake off excess.

•    3. Heat remaining oil in a large frying pan over medium-high heat. Put tuna and sauté on both sides until golden brown and thoroughly cooked, six to eight mins. total.

Makes 4 servings.

Nutritional analysis per (6 oz. serving)
Calories: 245 Protein: 25 g Carbohydrates: 17 g
Fat: 8 g Cholesterol: 58 mg Sodium: 341 mg


How to Bake Tuna Steak

Things You'll Need : 

Tuna steak- 1 or 2, about 200 gms (can be substituted with any white fish as well)
Roasted garlic- 3 cloves (drizzle the garlic cloves with some olive oil and salt, wrap them in foil and roast in a hot for about 10mins)
Dry red chilli- 1, crushed
A few sprigs of rosemary
Dry white wine- 3 tbs
A pinch of salt
Extra virgin olive oil- 25ml
Parsley- a few sprigs, chopped
Lemon- half, squeezed

Preparations : 

•  Preheat the oven to 220C.

•  Take a paste of all the above ingredients (except the wine) & generously rub over the steaks.

•  Set a large aluminium foil, large enough to hold the fish steaks, on the kitchen top & cover w/ a baking paper, almost the same size. Fold over the edges so that both the foil & paper are joint at the edges. It should look like a bag.

•  Straightaway set the marinated steaks into this & pour the wine over this along w/ the roasted garlic. Take sure you crush it a bit so that the flavours get infused w/ the gravy. Seal the bag and ceSet inside the oven. The fish steams inside & so the bag has to be sealed well. Cook for 15 mins.. Once done, set the steaks on a plate & pour the gravy over.

How to Grill Tuna Steak

• We all have evenings when we just can't determine what to cook for dinner. The next time you're in this position, grill tuna steaks. This is a fast, fabulous & affordable dinner that your whole family will enjoy.

Things You'll Need : 

Fresh oregano
Lemon
Olive oil
Tuna steaks
Salt
Pepper

Preparations :

•  Make a marinade by mixing 1/2 cup of olive oil, the juice of 1 lemon, 2 tbsp. fresh oregano, 1/4 tsp. salt & a dash of pepper.

•  Set the tuna steaks in a casserole dish.

•  Pour the marinade over the tuna steaks & cover. Marinade the tuna in the refrigerator for up to 3 hrs.

•  Preheat the grill.

• Grill the tuna for 4 mins on each side.

• Eat promptly & enjoy!

SERVE AND ENJOY EATING !!

How to Grill Salmon Steak

How to Grill Salmon Steak

• The easiest,simplest & most delicious style to cook salmon on the grill is to leave the skin on & close the grill's cover. The protective skin will turn crisp as the dome reflects heat, preparing the salmon from above & beneath. Here are a a couple of instructions to help you cook the perfect salmon.

Instructions  :

• Preheat your gas or charcoal grill to average heat.

• Brush the skin-sides of the salmon pieces w/ olive oil, then set them skin-side-down on a well-oiled grill grate.

• Cover the grill and cook for 5 to 7 mins.. If any of the salmon pieces are cooking too rapidly, transfer them to a cooler part of the grill. Remain cooking 5 to 7 mins. longer.

•  Top the grilled salmon w/ butter & lemon juice or your favorite sauce.

Barbecue Fish Fillets

Things You'll Need

6 fish fillets (with scales & skin left on)
Creole seasoning
Lemon pepper

Sauce :

2 sticks of butter
1 oz. lemon juice
1 tbsp. Creole seasoning
1 tbsp. Worcestershire
1 oz. white wine
1 tbsp. lemon pepper
1/4 tsp. garlic powder

Preparations :

• Leave skin & scales on one side of fillets. Season flesh side w/ Creole seasoning & lemon pepper. Allow stand 1 1/2 hours. Use clean piece of aluminum screen on barbecue pit. Spray w/ nonstick spray. Dissolve sauce mixture in saucepan. Barbecue fish, flesh side down, for 4 mins.. Turn over & baste w/ sauce mixture. Barbecue for 4 to 5 more mins. & baste 3 to 4 times during cooking. Spread w/ lemon juice & serve.

Creole Seasoning :

26 oz. box of salt
1 1/2 oz. box ground black pepper
2 oz. bottle ground red peppers
1 oz. bottle pure garlic powder
1 oz. bottle chili powder
1 oz. carton of MSG (Accent), opt.

Mix in an airtight jar.

Grill Fish Fillets

• Grilling on your barbecue is a superb way to cook fish. Most fish take well to quick cooking over direct heat.

Things You'll Need:

fish fillets - one per person
salt and pepper
vegetable oil
Barbecue Grills
Charcoal Lighters
Grill Baskets
Grill Utensils
Wire Grill Brushes
Groceries

Preparations :

•  Light your grill & set it at its highest heat setting. Let it heat up for at least 20 mins. or so.

•  Set the fish fillets. None should be more than an inch or so thick.

•  Season the fish well w/ salt & pepper or your desired dry seasoning.

•  Take sure that you have all your utensils next to the grill, along w/ a clean plate or dish to hold the cooked fish.

• Oil the grill grate lightly, then repeat. This coat of oil will prevent the fish from sticking & will promote the formation of grill marks.

• Set the fish in the center of the grill directly above the heat source. There should be an audible sizzle. Avoid cooler sections of the grill & indirect heat.

• Wait about 2 mins., then slide the prongs of a broiler fork between the bars of the grill grate & slide them under the fish. Lightly lift up a section of fish to check the cooking & look for the formation of grill marks.

• When grill marks form, use the broiler fork to lift up a corner of the fillet, & slide a spatula under the fish.

• Turn the fish over & cook the other side.

• Use the broiler fork to flake open a section of one fillet to check for doneness. If the interior of the fillet is no longer translucent, the fish is cooked.

•      Take Away the fillets as soon as they're done.

How to Cook Fish Steaks

• Fish steaks such as mahi mahi, swordfish and tuna can be fabulous & healthy alternatives to beef or chicken, & even non-fish eaters may enjoy these types of meaty, mild-flavored fish steaks.

Things You'll Need:

• 4 8-oz. fish steaks Marinade or spice rub Olive oil

Preparations :

•  Apply the marinade or rub. You can buy a marinade, use a recipe you have or make your own. Mahi mahi goes well w/ cilantro & citrus & tropical fruit flavors. Swordfish goes well w/ easy flavors such as garlic, olive oil & lemon. Tuna goes well w/ a large variety of flavors, including cilantro, garlic, ginger, lemon & onion.

•  Allow the fish steaks marinate for at least a couple of hours in the refrigerator in a glass or ceramic dish covered w/ plastic wrap.

•  Heat a nonstick pan coated w/ olive oil or cooking spray on medium heat for a min. or so & place the fish steaks in it.

•   If the fish steaks have skin, cook them skin-side up 1st, allowing them sit undisturbed for about 3 mins. Flip over & cook for about five to 7 mins..

•  When the fish steaks spring back when poked, they should be prepared. You may want to slice into one to double-check. Remove them from the heat & let them rest a min. or so. Serve w/ a side dish such as potatoes, vegetables or pasta.

Broil Salmon Fillet

Things You'll Need :

2 pounds salmon fillets, boneless
2 tablespoons olive oil
1/2 cup water
5 tablespoons butter, room temp
1/8 teaspoon nutmeg
1/8 teaspoon cayenne
3/4 pound head of fennel


Preparations :

•  Preheat the broiler. Cautiously inspect the fish to notice if any bones remain. Using a pair of pliers, carefully take out away & put away the bones. Cut the fillets into 4 equal portins, either rectangular or square in shape. Sprinkle w/ the oil & rub to coat on both sides. Placed aside.

•  Trim the fennel & cut into 1/4-inch cubes. There should be about 1-1/2 cups. Put the fennel in a saucepan & add the water & 1 tbsp. of butter. Cook 5 mins.

•  Pour the fennel mixture into the container of a food processor or blender & add the leftover butter. Process to a very fine puree. There should be about 1-1/4 cups. Pour the puree into a small saucepan & bring to a boil. Add the nutmeg & cayenne & stir. Allow simmer about 3 mins.

•  Meanwhile, set the salmon pieces under the broiler about 4-inches from heat.

•  When fish is flaky, take away from broiler & serve w/ fennel sauce. Serving Size: 4

 SERVE AND ENJOY EATING ! ! !