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Site of the Day - January 23, 2007 on Action 4 News Sunrise.



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Gold Web Site
January 2007




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Caramelized salmon

Salmon recipe

Baked orange roughy

Orange Roughy recipe

Grilled swordfish

Swordfish recipe

Mediterranean tuna recipe

Tuna recipe

Cooking fish isn't difficult, it just requires a little knowledge how to buy it, store it, handle it and some basic cooking techniques and you can enjoy all the health benefits and great taste of this delicacy. Fish can be easily prepared using a variety of cooking methods - grilling, baking, deep-frying, poaching, steaming. etc. Regardless of the technique you are using it is easy to achieve perfect results faster then with other foods.



Ingredients: 4 salmon fillets; 1/4 cup roasted crushed almonds; 1/4 cup breadcrumbs; 1 tablespoon honey; 1 tablespoon butter; 1 teaspoon chopped cilantro; salt and pepper to taste.

Recipe: Heat the butter in a pan and saute the salmon fillets until they are half cooked. Set the salmon aside until it is cold enough to handle. Combine the crushed almonds, breadcrumbs and cilantro in a plate and season to taste. Brush the salmon fillets with the honey and press them gently into the almond mixture to encrust them completely. Place the almond encrusted salmon fillets on a greased baking dish and finish them in a preheated oven until the crust is golden, about 10 minutes. Serve the almond encrusted salmon fillets with seasonal vegetables and mashed potato.


Ingredients: 4 catfish fillets - 5 ounces each; 3 ounces whole wheat flour; 1 tablespoon paprika; 1/4 teaspoon salt; 2 teaspoons Cajun seasoning; 1 teaspoon chili pepper; 1/2 teaspoon thyme; vegetable oil.

Recipe: Mix all the ingredients in a plate and dredge the catfish fillets in the mixture. In a frying pan, heat some oil and fry the catfish fillets on both sides, approximately 5 minutes at medium-high. Remove the fish fillets from the pan and place them over tissue pepper for a while to drain the excess oil.


Ingredients: 2 orange roughy fillets; 2 shallots, chopped; 1 teaspoon fresh tarragon; 1/2 cup fresh grapefruit juice; 2 tablespoons butter; 2 tablespoons flour; 1/2 teaspoon lemon zest; salt and freshly ground black pepper to taste.

Recipe: Season and dust lightly the orange roughy fillets in the flour. Heat 1 tablespoon of butter in a heavy skillet and cook the orange roughy on both sides at medium temperature until ready. Cooking time may vary depending on the size of the orange roughy fillets. When the fish is ready, remove it and keep it warm. Draw most of the butter from the skillet and add the chopped shallots. Saute until soft and lightly brown, then deglaze with the grapefruit juice. Boil until thick and bubbly. Remove from heat and incorporate the remaining butter and the tarragon into the sauce. Mix well and season to taste. Pour the sauce over the ready fish and sprinkle with some lemon zest.


Ingredients: 4 fresh salmon fillets - 8 ounces each; 1/2 cup fresh orange juice; 1 teaspoon teriyaki sauce; 2 teaspoons brown sugar; 1 tablespoon butter; salt and pepper to taste.

Recipe: Combine the orange juice, teriyaki sauce and brown sugar in a pan and reduce until thick. Incorporate the butter into the sauce and brush the salmon fillets with the mixture. Broil the salmon, basting it from time to time with the mixture, until fish flakes easily with a fork and is caramelized on top.


Ingredients: 6 whiting fillets; 1 tablespoon chopped onion; 1 cup table cream; 2 ounces Pernod liquor or other anise-flavored liquor; 1 cup flour; 1 tablespoon butter; salt and pepper to taste.

Recipe: Dredge the whiting fillets in the flour. In a heavy skillet, heat the butter and saute the whiting fillets. Remove them from the skillet and transfer them to a baking dish. Saute the onion in the same skillet until soft and deglaze with the Pernod. Keep your face at a safe distance in case the pan catches fire. Add the cream, season to taste and bring to a boil. Reduce slightly and pour the sauce over the fish in the baking pan. Bake for about 30 minutes or until ready.


Ingredients: 2 - 10 ounces swordfish steaks; 1 ripe mango; peeled and chopped finely; 1/2 red bell pepper, finely chopped; 1 teaspoon fresh cilantro, chopped; 2 tablespoons lime juice; salt and pepper to taste.

Recipe: Combine the mango, bell pepper, cilantro and lime juice, mix well and set aside. Season the swordfish steaks with salt and pepper and cook them over a flat top grill or broil in the oven. About five minutes before the swordfish steaks are ready, spoon the mango relish on top of them and finish cooking them in the oven until the desired doneness.


Ingredients: 4 tuna steaks - 9 ounces each; 1 cup cremini mushrooms, sliced; 1 tablespoon butter; 1 teaspoon parsley, chopped; 2 teaspoons minced garlic; 1 anchovy fillet, chopped; 1/2 cup white wine; 2 tablespoons heavy cream; salt and pepper to taste; 1 tablespoon lemon juice.

Recipe: In a large skillet, heat the butter and saute the garlic and cremini mushrooms. Deglaze with the white wine and add the rest of the ingredients. Season the sauce and reduce it more than half. Meanwhile flash-grill the tuna steaks at high, only to sear them and transfer them to the pan with the sauce. Cook for 1 minute on each side or to the desired doneness and serve with the sauce on top of the tuna steaks.


Ingredients: 2 - 8 ounces swordfish steaks; 2 medium size ripe tomatoes; 1 teaspoon minced garlic; 1 tablespoon extra virgin olive oil; 1 teaspoon balsamic vinegar; 1 tablespoon lime juice; 1 pinch mixed dry herbs; salt and freshly ground black pepper to taste.

Recipe: Cut the two tomatoes in the middle and brush them lightly with oil. Season them with salt and pepper and place them with the cut side down on a baking sheet. Bake at high until the skin is black and flakes easily. Take the tomatoes out of the oven and remove most of the burned skin, but leave some on so the vinaigrette gets a little smoky flavor. In a blender, combine the roasted tomatoes, garlic, balsamic, lime juice and dry herbs and blend at high until smooth, then pour the olive oil and continue blending for about a minute more. You should get smooth dark orange colored vinaigrette. Cook the swordfish steaks according to the recipe for Swordfish with mango relish (above) and serve them with the warm roasted tomato vinaigrette.


Ingredients: 2 - 6 oz. orange roughy fillets; 1 medium carrot, cut on a mandoline to spaghetti strips; 1/2 red bell pepper, cut to julienne; 2 tbsp. sliced calamata olives; 2 teaspoons capers; 2 tbsp. fresh lime juice; 1/2 teaspoon paprika; 1 tbsp. freshly chopped parsley; 2 sheets of parchment paper; 1 teaspoon butter; salt and freshly ground black pepper to taste.

Recipe: Preheat the oven to 425 degrees F. Fold each parchment paper in half to make it double, and grease the space in the centers with the butter. Place one half of the carrots and peppers in the center of the papers. Pat dry the orange roughy with tissue paper and place a fillet on top of the vegetables. Pour the lime juice over the fillets and sprinkle with paprika. Scatter the sliced olives and capers over the top of the fillets. Sprinkle the chopped parsley on top. Fold the edges of the parchment or foil to completely enclose the fillet and seal them. Place on a baking sheet and bake 15 minutes, preferably in a convection oven. To serve, place each packet on a serving dish, and cut a slit in the top. Open slightly to let the steam escape and serve.


Ingredients: 4 rainbow trout fillets - 6 ounces each; 1 tablespoon butter; 1 teaspoon garlic, minced; 1/2 red bell pepper, chopped; 1 tablespoon chopped onion; 1 tablespoon chopped fennel; 1/4 cup white wine; 2 tablespoons tomato paste; 1 teaspoon chopped fresh parsley; salt and pepper to taste.

Recipe: In a frying pan, saute the onion and garlic until soft. Add the bell pepper and fennel and cook for 2-3 minutes. Stir in the tomato paste and white wine and bring to a boil. Pour the sauce over the rainbow trout fillets in a baking dish, season to taste and sprinkle with parsley. Bake uncovered until the trout flakes easily with fork.


For more fish recipes and other seafood go to Seafood.

Chef George Krumov
About the author: George Krumov is a Red Seal certified chef with many years of culinary experience working around the world in Europe, the Middle East, the cruise line industry and North America. In the last two decades he has headed the kitchens of several restaurants in Canada, and ran his own restaurant.

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