Source:- Google.com.pk
Healthy Fish
Recipes are a feature of each monthly meal plan: from oven baked fish recipes
to the best grilled salmon recipe. Some recipes will be suitable for informal
entertaining. Others, such as Salmon Patties are ideal budget meals. Sadly, the
rapid depletion of the seas has meant that we need to make educated and
responsible choices when it comes to buying fish and seafood. That said,
whether it is wild salmon or saltwater fish, enjoy these heart healthy recipes!
Fish is the best choice for a healthy dinner. It can boost your mood and give you a healthy dose of protein.
Salmon is not a mild-tasting fish, so a creamy sauce made of low-fat yogurt, mayonnaise, and herbs balances the flavors and makes the dish cool and refreshing. Here the fish is served on a bed of couscous flavored with the light, wine-based poaching liquid from the fish, eliminating the need for store-bought broth, which is usually high in sodium
Salmon is not a mild-tasting fish, so a creamy sauce made of low-fat yogurt, mayonnaise, and herbs balances the flavors and makes the dish cool and refreshing. Here the fish is served on a bed of couscous flavored with the light, wine-based poaching liquid from the fish, eliminating the need for store-bought broth, which is usually high in sodium
Ingredients:
1/4 cup plus
1 tablespoon olive oil
1 teaspoon
ground cumin
1/2 teaspoon
ground cinnamon
1/8 teaspoon
ground sumac
4 (6-ounce)
mild, white-fleshed fish fillets, such as Pacific halibut, grouper, cod, or
haddock (fillets should be between 3/4 inch and 1 1/4 inches thick)
Kosher salt
Freshly
ground black pepper
1 medium
yellow onion, small dice
1 small
fennel bulb, outside layer discarded, cored, and cut into small dice
1/2 cup dry
white wine
2 tablespoons
currants
1 (15-ounce)
can chickpeas, also known as garbanzo beans, drained and rinsed (about 1 1/2
cups)
1 cup bottled
clam juice
1/4 cup
coarsely chopped pitted green olives
3 tablespoons
finely chopped fresh cilantro
2 tablespoons
finely chopped preserved lemon
12 very thin
slices preserved lemon
Method:
Place a large
straight-sided pan with a tightfitting lid over medium-high heat until hot. Add
1/4 cup of the oil, the cumin, cinnamon, and sumac and cook, stirring, until
aromatic, about 30 to 60 seconds. Remove the pan from heat and immediately
transfer half of the oil mixture to a large, shallow dish. Let cool slightly.
Season the
fish fillets all over with salt and pepper, transfer them to the shallow dish,
and turn them to coat all over with the spiced oil. Cover and refrigerate for
30 minutes.
Meanwhile,
return the pan with the remaining spiced oil to medium-high heat. Add the onion
and fennel, season with salt and pepper, and cook, stirring often and lowering
the heat if needed, until the onion is translucent, about 5 minutes. Add the
wine and currants and simmer over medium heat until the wine is nearly
evaporated, about 3 to 4 minutes. Stir in the chickpeas, clam juice, olives, 2
tablespoons of the cilantro, and the chopped preserved lemon and bring to a
simmer. Cook until the liquid is reduced by two-thirds and the chickpeas are
tender, about 6 minutes. Taste and season with additional salt and pepper as
needed. Remove from heat and set aside until the fish has finished marinating.
Place the
remaining 1 tablespoon olive oil in a small skillet and set over medium heat.
Once the oil shimmers, add the preserved lemon slices and sear until
caramelized, about 3 minutes per side; set aside.
Return the
pan with the chickpeas to medium heat. Tuck the fish into the chickpea mixture
and place 3 slices of preserved lemon over each fillet. Cover and cook at a
lively simmer until the fish flakes when cut into, about 10 minutes for a
3/4-inch-thick fillet or 12 minutes for a 1- to 1-1/4-inch-thick fillet.
Sprinkle the remaining tablespoon of cilantro over the fish. To serve, place a
fillet in a shallow bowl, followed by a large spoonful of chickpeas.
Fish Recipes Healthy Fish Recipes in Urdu Pinoy Chinese For Kids Easy with Sauce healthy Asian PHotos
Fish Recipes Healthy Fish Recipes in Urdu Pinoy Chinese For Kids Easy with Sauce healthy Asian PHotos
Fish Recipes Healthy Fish Recipes in Urdu Pinoy Chinese For Kids Easy with Sauce healthy Asian PHotos
Fish Recipes Healthy Fish Recipes in Urdu Pinoy Chinese For Kids Easy with Sauce healthy Asian PHotos
Fish Recipes Healthy Fish Recipes in Urdu Pinoy Chinese For Kids Easy with Sauce healthy Asian PHotos
Fish Recipes Healthy Fish Recipes in Urdu Pinoy Chinese For Kids Easy with Sauce healthy Asian PHotos
Fish Recipes Healthy Fish Recipes in Urdu Pinoy Chinese For Kids Easy with Sauce healthy Asian PHotos
Fish Recipes Healthy Fish Recipes in Urdu Pinoy Chinese For Kids Easy with Sauce healthy Asian PHotos
Fish Recipes Healthy Fish Recipes in Urdu Pinoy Chinese For Kids Easy with Sauce healthy Asian PHotos
Fish Recipes Healthy Fish Recipes in Urdu Pinoy Chinese For Kids Easy with Sauce healthy Asian PHotos
Fish Recipes Healthy Fish Recipes in Urdu Pinoy Chinese For Kids Easy with Sauce healthy Asian PHotos
Fish Recipes Healthy Fish Recipes in Urdu Pinoy Chinese For Kids Easy with Sauce healthy Asian PHotos
Fish Recipes Healthy Fish Recipes in Urdu Pinoy Chinese For Kids Easy with Sauce healthy Asian PHotos
Fish Recipes Healthy Fish Recipes in Urdu Pinoy Chinese For Kids Easy with Sauce healthy Asian PHotos
Fish Recipes Healthy Fish Recipes in Urdu Pinoy Chinese For Kids Easy with Sauce healthy Asian PHotos
Fish Recipes Healthy Fish Recipes in Urdu Pinoy Chinese For Kids Easy with Sauce healthy Asian PHotos
Fish Recipes Healthy Fish Recipes in Urdu Pinoy Chinese For Kids Easy with Sauce healthy Asian PHotos
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