Fish And Seafood | Be Nutritious

Salmon with Dijon and Soy Sauce Glaze

Today I am the happiest girl in the world. After being away for a long time in Georgia, working towards my B.S. in Nutrition, I am finally done with school (at least temporarily) and am back to Miami. That also means that once again I have access to my boyfriend’s awesome camera, Canon Rebel T1i. What a difference a good camera makes. Incredible. I was so excited taking pictures of my meal today. No more lousy camera that takes poor pictures. So expect my return to regular blogging and regular posting of recipes.

My today’s dish is Ina Garten’s (Barefoot Contessa) invention. I used the ingredients from her show but modified the amount used according to my needs and used different cooking methods. Ina grilled her salmon steaks, I baked them in the oven since that is my preferred way of making salmon. Also I preferred to use marinade as a glaze, so I did not remove excess before baking. I must say however that the flavors were outstanding and it might become one of my favorite salmon recipes. And just look at those deep golden-brown colors. Perfection.

Ingredients: Serves 2

2 x 5-6 oz salmon filets

1 Tbsp Dijon mustard

1/4 tsp minced garlic

2 Tbsp low sodium soy sauce

2 Tbsp olive oil

Mix all of the marinade ingredients until emulsified.
Spray baking dish with a cooking oil.
Place salmon filets in a baking dish skin side down. Pour marinade and spread evenly on a top of the filets. Let stand 10-15 min.
Preheat oven to 400 degrees F.
Do not remove the marinade. Put baking dish with a salmon as it is into a hot oven. Bake for 15 to 17 minutes.

Miso Glazed Cod

Here’s something I’ve been wanting to try for many, many months. Miso glazed fish. I have no idea why I never made it before but I’m glad I finally did. I must say it was delicious, healthy and very filling. Plus very easy to make and impossible to ruin even if cooking is not your strength. It works great with any firm whitefish or salmon. Yes, next time I definitely will make it with salmon. Such a fantastic way to add more flavor to fish without adding fat.

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Salmon Farfalle with Sambuca

This pasta is probably my favorite pasta dish at the moment. Well maybe except angel hair with tomato sauce, which always is unbeatable. First of all salmon is not very frequent addition to pasta and I have no clue why because those two things together are a perfect match. Also Sambuca used instead of white wine adds fantastic, new and intriguing flavor. Sambuca, if you’re not aware, is an anisette flavored Italian liquor. It’s sweet and has a strong anisette taste but when cooked with butter, salmon and tomatoes becomes very mellow yet distinctive. I love it, it’s so much different than white wine based sauce. If you’ve ever been to Bonefish Grill and ordered Mussels Josephine, than you definitely know the flavor because it’s also made with Sambuca. It’s pretty hard to describe it, you have to taste it to know what I’m talking about. Oh and by the way, if you think 1/4 cup of Sambuca might be too overpowering, add 3 Tbsp and eventually add 1 Tbsp more later while cooking if the taste is ok.

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Crab Melt

When I went back home to Miami last month I had a chance to eat fabulous crab and cheese sandwich in one of the food trucks that serve town. It was really great so I decided to make one after coming back to Georgia for the new school semester. What is pretty cool about all kinds of sandwiches is the fact that you can use any kind of bread or cheese you like, my favorite cheese is provolone but feel free to use any type you wish. The original one I ate in Miami was made with cheddar and multigrain bread. Also crab meat can be quite expensive sometimes so you can substitute it for imitation crab although don’t expect the same results because they taste differently.

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Shrimp Tacos

Today we had a taco night, shrimp taco specifically. I do not like plenty of ingredients in my kitchen and love to keep things simple hence all I needed for my tacos were shrimp, guacamole, cilantro and eventually hot sauce. Their lightness and fresh taste perfectly matched first day of summer which apparently was today. These types of dishes definitely will be much more popular in my kitchen this season, because they’re quick, easy, healthy and tasty, that is what I value the most in my cooking.
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Fish Sandwich with Red Cabbage Slaw

Ever since I remember one of my favorite fast foods was fish sandwich. Even as a little kid I never wanted to eat burger at McDonalds, but I always loved their fish mac. So when I saw in my freezer small 4 oz square pieces of cod, right away I thought of frying them and placing between sandwich slices. I only did slight modification, to make the meal healthier and with higher higher content I prepared the sandwich with homemade coleslaw instead of tatar sauce. Homemade coleslaw is so much taster than in fast food restaurants and you control what you add into it so it is never overpowered with sugar.

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Tilapia with Mango Salsa

This simple dish is absolutely perfect for a warm, sunny afternoon. It uses only few ingredients but provides full range of flavors. Fruit salsa is a fabulous accompaniment for any fish but tilapia with its mild and neutral taste is especially terrific with sweet and tangy mango salsa. The dish is highly refreshing and energizing. Pair it with mojito or margarita for a relaxing Friday evening dinner.

Ingredients (2 servings):

2 x 6 oz tilapia fillets
1/2 ripe mango
2 Tbsp finely chopped red onion
2 Tbsp chopped cilantro
Juice of 1 lime
Salt and pepper
Olive oil

Peel and chop mango into small cubes. Mix with cilantro, onion and lime juice. Season with salt, pepper and if you want to you can mash it with fork a little bit. If you prefer chunky salsa omit that step.
Let it stand in the fridge for at least 1 hour for the flavors to combine and onion to soften.
Season tilapia fillets with salt and pepper and saute on a skillet with 1 Tbsp olive oil about 2-3 min per side.
Serve tilapia with a salsa on a top.