Spread the onion and garlic in the pot.
Add the rice to the pot with 1 cup plus 1 tablespoon water and teaspoon of the chili paste. Stir to make an even layer of the rice. Place the fish on top, skin side down. Lightly season with salt and pepper and add the wine.
In a small bowl, mix the ketchup, ginger, about teaspoon salt, the sugar, cornstarch, to 1 teaspoon chili paste, and 3 tablespoons warm water. Whisk well to dissolve all of the ingredients, especially the cornstarch.
Layer the green beans and asparagus over the fish. Drizzle half of the ketchup mixture evenly over the top. Cover with the cabbage and pour the rest of the ketchup mixture over all.
Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately unless the rice is still crunchy. If this is the case, remove the pot from the oven and let it sit with the lid tightly closed for an additional 5 minutes to allow the steam to penetrate the grains. Fluff the rice with a fork before serving.
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Mediterranean-Style Trout [image]
Eat in the light, clean, Mediterranean tradition for meals that are low in fat but high in flavor. Vary this recipe by using other vegetables such as eggplant, broccoli, Brussels sprouts, and mushrooms or by replacing the fish with chicken, strip steak, or even seitan (a wheat product found near the tofu in the refrigerated section of the health food store). This recipe has an elegance that will impress your guests.
I like to use an oval Dutch oven with fish fillets simply because they tend to fit better. However, to make a long fillet fit into a round pot, simply cut the fillet into two or three pieces and lay them side by side.
You can easily skip the wine in this recipe and still have a great-tasting meal, but if you do use wine, try a Chardonnay or Sauvignon Blanc that you would happily drink rather than a "cooking wine." SERVES 2 SERVES 2 Olive oil spray1 cup Arborio rice to pound trout fillets1 tablespoon drained caperstablespoon chopped fresh parsley2 to 5 garlic cloves, chopped1 cup fresh or frozen pearl onions cup sliced kalamata olives1 cup fresh or frozen cut green beansSea salt and freshly ground black pepper2 or 3 plum tomatoes, roughly chopped cup white wine Preheat the oven to 450F.
Spray the inside and lid of a cast-iron Dutch oven with olive oil.
Rinse the rice in a strainer under cold water until the water runs clear. Tip the rice into the pot. Add 1 cup of water and stir to make an even layer. Set the trout in next, skin side down. Sprinkle the capers, half the parsley, and all the garlic over the trout.
Scatter the onions and the olives on and around the trout. Add the green beans and lightly season with salt and pepper.
Add the tomatoes, sprinkle with the rest of the parsley, and again lightly season with salt and pepper. Pour the wine over all.
Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.
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Garlic Fish [image]
The first time I presented this recipe to my children, then four and two, my older son threw a fit, said it looked "disgusting," and refused to eat it. I calmly reminded him of our rule for new (or forgotten!) foods: You must eat three bites of each item and then if you still don"t like anything on the plate you can have something else. Within minutes they both had polished off full plates and asked for seconds! Garlic is a favorite flavor for my kids, and when the whole garlic cloves come into contact with the spray of oil, they take on a mellow, sauteed taste. Try a less "fishy" fish for unenthusiastic fish eaters; consider sole, flounder, or tilapia. SERVES 2 SERVES 2 Canola oil spray8 garlic cloves10 to 12 ounces frozen hash browns (not the patties)Pinch of sea salt to pound fish fillets2 carrots, sliced into coins head broccoli, cut into florets, or about 2 cups frozen broccoli florets1 cup frozen corn Preheat the oven to 450F.
Spray the inside and lid of a cast-iron Dutch oven with canola oil.
Lay the garlic cloves in the pot.
Shake the hash browns over the bottom of the pot in a thick layer and sprinkle with salt.
Add the fish and layer the carrots, broccoli, and corn on top.
Cover and bake for 30 to 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.
Honey-Chili Trout [image]
Almost all of the ingredients in this dish are native to North America, including the chili powder, making it a truly American dish with a hint of the Southwest. The amount of chili powder used is only enough to give the fish a little bite of heat. Add more or less according to your preference. Or use fresh, diced chiles instead.
Try this recipe with salmon, halibut, or other kinds of fish. Or subst.i.tute chicken b.r.e.a.s.t.s, turkey, or pork tenderloin for the fish. SERVES 2 SERVES 2 Olive oil spray1 cup quinoa to pound trout fillets1 teaspoon chili powder, or to taste2 tablespoons honey cup fresh orange juice2 garlic cloves, chopped medium zucchini, cut lengthwise and sliced into -inch half moons small yellow squash, cut lengthwise and sliced into -inch half moons14 ounces corn, fresh, frozen, or canned (drained)Sea salt and freshly ground black pepper Preheat the oven to 450F.
Spray the inside and lid of a cast-iron Dutch oven with olive oil.
Place the quinoa in the pot with 1 cup water and stir the grains to make an even layer. Place the trout on top of the grains, skin side down.
In a small bowl, mix the chili powder, honey, orange juice, and garlic. Pour the mixture over the fish.
Scatter the zucchini and squash on top of the fish. Add the corn, filling the crevices. Season with salt and pepper.
Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.
Lemon-Rosemary Salmon [image]
This is a lovely light and flavorful recipe that"s perfect for summertime dining. I have fun using pattypan squash, but any yellow summer squash will fit the bill. And if it"s not asparagus season, consider subst.i.tuting broccoli spears. SERVES 2 SERVES 2 Olive oil spray5 to 7 medium red potatoes, cut into -inch slicesSea salt and freshly ground black pepper to pound salmon filletsPinch of grated lemon zest, preferably from an organic lemon4 to 5 yellow pattypan squashto 10 mushrooms, thickly slicedto 10 asparagus stalks2 or 3 fresh rosemary sprigs Preheat the oven to 450F.
Spray the inside and lid of a cast-iron Dutch oven with olive oil.
Make a thick layer of potatoes in the pot and season lightly with salt and pepper. Lay the salmon on top. Spray the salmon with olive oil; then sprinkle the fish with lemon zest.
Trim the top and bottom of the squash and cut into wedges like a pizza. Scatter the squash in the pot, followed by the mushrooms.
Snap the tough ends from the asparagus and arrange the stalks next, topping with rosemary sprigs.
Cover and bake for about 25 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.
Mediterranean Red Snapper [image]
Kalamata olives and/or capers would be lovely additions to this meal. Add them with the cherry tomatoes. You can also use a whole red snapper if you find one that fits in your Dutch oven.
I like to use canned or frozen artichoke hearts packed in water, though marinated artichoke hearts packed in herbed olive oil would add another layer of flavor to this meal. And any white wine is fine to use here. I often use a Chenin Blanc or a Sauvignon Blanc simply because those are what I like to drink. SERVES 2 SERVES 2 Olive oil spray cup couscous cup white wine to pound red snapper fillets1 teaspoon olive oil1 small lemon, sliced small red onion, sliced2 tablespoons chopped fresh parsley3 to 6 garlic cloves, choppedSea salt and freshly ground black pepper1 cup canned or frozen artichoke hearts, halved head broccoli, cut into florets (about 2 cups)1 cup halved cherry tomatoes Preheat the oven to 450F.
Spray the inside and lid of a cast-iron Dutch oven with olive oil.
Pour the couscous into the pot. Add the wine and 1 tablespoon water and stir to coat all the grains and spread them evenly. Lay the red snapper in the pot, skin side down. Drizzle with olive oil and top with the slices of lemon and onion. Sprinkle with half of the parsley and garlic and lightly salt and pepper to taste.
Scatter in the artichoke hearts, broccoli, and tomatoes. Sprinkle with the rest of the parsley and garlic.
Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.
Mango-Miso Fish [image]
I"ve been finding fresh mangoes at my local grocery store often lately, but if you don"t have one, use a can of puree or fresh orange juice.
If you don"t have macadamia nut oil, it"s okay to use another nut oil or even olive oil, but realize you will lose some depth of flavor. Vary your meal by changing the lentils: Red lentils will result in a mushier texture, while green lentils will offer a more al dente eating experience.
I like to use white or mellow-flavored miso paste, but the strength of miso flavor is really a personal preference. SERVES 2 SERVES 2 2 teaspoons macadamia nut oil, other nut oil, or olive oil1 cup sushi rice cup dried lentils1 cups broth (chicken or vegetable) or water2 tablespoons chopped fresh mint to pound fish fillets or steaks (tilapia, mahi mahi, halibut, etc.) cup fresh diced or canned pureed mango or pulpy orange juice1 tablespoon miso paste2 teaspoons mirin3 tablespoons sakeSea salt and freshly ground black pepper1 portobello mushroom, sliced red bell pepper, cored, seeded, and sliced2 medium yellow or red tomatoes, cut into wedges2 to 3 cups roughly chopped fresh spinach Preheat the oven to 450F.
Wipe the inside and lid of a cast-iron Dutch oven with macadamia nut oil.
Rinse the rice in a strainer under cold water until the water runs clear. Pour the rice and the lentils into the pot and add the liquid. Sprinkle with mint. Place the fish on top.
In a small bowl, mix the mango, miso, mirin, and sake, then pour over the fish. Lightly season with salt and pepper. Cover with the mushroom and bell pepper slices.
Arrange the tomato wedges in a layer. Top with the spinach until the pot is full.
Cover and bake for 40 to 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.
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Olive and Sun-Dried Tomato Halibut [image]
If you don"t have any broth on hand, you can use plain cold water in a pinch, but using broth or bouillon makes for more flavorful couscous. Depending on your climate, oven temperature, and how thickly you sprayed the oil on the pot, the couscous may have some crunchy spots where it browned. To avoid this, spray the pot generously with oil and stir carefully to expose all the grains when adding the broth. Fluff the couscous with a fork when serving to separate the grains.
If you don"t like halibut, try using salmon fillets or steaks instead. Or subst.i.tute two chicken b.r.e.a.s.t.s for the fish. SERVES 2 SERVES 2 Olive oil spray cup couscous cup plus 1 tablespoon broth (chicken or vegetable)Two 4-to 6-ounce halibut steaks cup oil-packed sun-dried tomatoes, thinly sliced2 tablespoons oil from sun-dried tomatoes or olive oil cup pitted kalamata olives, halved2 tablespoons drained capers1 teaspoon dried thyme1 tablespoon balsamic vinegar3 garlic cloves, chopped head broccoli, cut into florets (about 2 cups) red bell pepper, cored, seeded, and slicedTwo 3-inch fresh rosemary sprigs Preheat the oven to 450F.
Spray the inside and lid of a cast-iron Dutch oven with olive oil.
Pour the couscous into the pot.
Add the broth and stir to coat the grains and spread them evenly in the pot. Arrange the halibut on top of the couscous.
In a small bowl, mix the tomatoes, the sun-dried tomato oil, olives, capers, thyme, balsamic vinegar, and garlic. Spoon half of the mixture over the halibut, taking care that most of the oil goes directly on the fish so it doesn"t dry out.
Add the broccoli, then the bell pepper. Spoon the rest of the tomato mixture over all.
Tuck the sprigs of rosemary among the vegetables.
Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.
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Pistachio Halibut [image]
There"s something intrinsically fun about cooking with pistachios. Besides having an addictive flavor, nuts are a great source of protein and unsaturated fats. They are thought to help build and protect the nervous system, and may even help repair existing damage. As a commonsense precaution, try to avoid any red-dyed nuts.
Be sure to clean leeks thoroughly by slicing them in half lengthwise and allowing the water to sluice between the layers.
Don"t expect asparagus to remain crisp in an infused one-pot meal; instead, savor the b.u.t.tery softness of melt-in-your mouth stalks. SERVES 2 SERVES 2 Olive oil spray leek (white part), chopped1 small sweet potato, julienned to pound halibut fillets or steaks1 tablespoon olive oil cup sh.e.l.led pistachios, roughly chopped1 tablespoon chopped fresh parsley, or teaspoon dried1 tablespoon chopped fresh marjoram or oregano, or teaspoon dried2 teaspoons chopped fresh lavender or thyme, or teaspoon dried1 shiitake mushroom, thinly sliced3 cremini mushrooms, thinly sliced4 plum tomatoes, quartered5 to 10 thick asparagus stalks, trimmed Preheat the oven to 450F.
Spray the inside and lid of a cast-iron Dutch oven with olive oil.
Scatter the leek and sweet potato across the base of the pot. Place the fish on top. Drizzle the olive oil over the fish.
In a small bowl, combine the pistachios, parsley, marjoram, and lavender. Spread the mixture over the fish.
Scatter the mushrooms over and around the fish. Place the tomatoes around the pot, skin side down; top with the asparagus.
Cover and bake for about 40 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.
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Sake-Soy Fish with Pineapple [image]
My husband used to believe he hated pineapple because as a kid growing up in New England he ate only canned pineapple. It wasn"t until he was an adult and moved west that he discovered the glory of the Hawaiian fruit. Nowadays, fresh pineapple can often be found year-round at reasonable prices in mainstream grocery stores.
Nothing compares with the taste of fresh pineapple. To peel a pineapple, chop off both ends and stand it upright. Cut the peel off with vertical strokes, then quarter the fruit from end to end. Remove the core from each quarter and discard. Lay the quarter flat and slice into wedges.
You can find sushi rice in Asian markets. SERVES 2 SERVES 2 2 teaspoons sesame oil1 cup sushi rice1 cup plus 1 tablespoon broth (chicken or vegetable) or water to pound fish (halibut, monkfish, orange roughy, or any other ocean fish)2 tablespoons soy sauce3 tablespoons sake teaspoon sugar teaspoon sambal oelek or garlic-chili paste2 scallions, white and green parts, sliced into thin rings2 cups diced fresh pineapple red bell pepper, cored, seeded, and diced orange bell pepper, cored, seeded, and diced2 cups frozen green peas Preheat the oven to 450F.
Wipe the inside and lid of a cast-iron Dutch oven with sesame oil.
Rinse the rice in a strainer under cold water until the water runs clear. Tip the rice into the pot, add the liquid, and stir to make an even layer. Add the fish.
In a small bowl, combine the soy sauce, sake, sugar, and sambal oelek. Stir until the sugar dissolves. Spread over the fish.
Sprinkle with scallions and cover with the pineapple.
Follow with the bell peppers and then the peas.
Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.
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Salmon with Capers [image]
There is a big difference between farm-raised and wild salmon in taste, price, and environmental impact. Some salmon farms feed their fish antibiotics and antiparasitic medications, and even dye the salmon pink. It is always worth investigating the production methods of the food you eat so that you can make informed decisions about what goes in your body and what industries to support with your food dollars.
Italian roasted red peppers are sold by the jar and often packed in olive oil. Look for them in specialty delis and better grocery stores. SERVES 2 SERVES 2 Olive oil spray to pound salmon fillets, preferably wild salmonSea salt and freshly ground black pepper4 garlic cloves, finely chopped1 teaspoon drained capers4 ounces Italian roasted red peppers, cut into pieces cup white wine6 to 8 small new potatoes head broccoli, cut into florets (about 2 cups) Preheat the oven to 450F.