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Sea bass en papillote

Aug 3

Posted by Pat in Recipes, Uncategorized | No Comments

Sea bass en papillote

Serves 4

Ingredients

    1/4 cup almonds
    4 sea bass or halibut fillets, each 5 ounces and about 1-inch thick
    1 small tomato, diced
    1/4 cup minced yellow onion
    1 tablespoon olive oil
    4 teaspoons dry white wine
    1 tablespoon chopped fresh flat-leaf (Italian) parsley
    2 teaspoons chopped fresh thyme
    1/2 teaspoon saffron threads, steeped in 2 tablespoons hot water
    1/2 teaspoon each salt and freshly ground white pepper

Directions

Put the almonds in a food processor and process to the consistency of fine bread crumbs. Set aside.

Preheat the oven to 400 F. Cut 4 15-inch squares of parchment (baking) paper. Fold 1 square in half to create a crease, then open up. Place 1 fillet next to the crease. Repeat with the remaining squares and fillets.

Top each fillet with 1/4 of the tomato, onion, almond meal, olive oil, wine, parsley, thyme, saffron, and salt and white pepper. Working with 1 square, fold the paper over the fish and vegetables, then fold the edges several times, crimping to seal the packet completely. Repeat to make 3 more packets. Place the packets on a baking sheet.

Bake until the paper is starting to brown, about 15 minutes. (If the fillets are thin, bake for 12 minutes.) Place the packets on plates. To serve, slit an X in each packet and fold open.

Nutritional Analysis

(per serving)

Calories 231 Monounsaturated fat 6 g
Protein 28 g Cholesterol 58 mg
Carbohydrate 5 g Sodium 393 mg
Total fat 10 g Fiber 2 g
Saturated fat 2 g

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Penne tossed with cherry tomatoes, asparagus and goat cheese

Jul 28

Posted by Pat in Recipes | No Comments

Penne tossed with cherry tomatoes, asparagus and goat cheese

Ingredients

    • 1/3 pound whole-wheat penne pasta
    • 1/2 cup asparagus, chopped into 1-inch pieces
    • 1 tablespoon water
    • 1/2 cup cherry tomatoes, halved
    • 1/4 cup fresh basil, chopped, plus whole leaves for garnish
    • 1 tablespoon minced garlic
    • 1/8 teaspoon freshly ground black pepper
    • 2 ounces soft goat cheese

Directions

Fill a large pot 3/4 full with water and bring to boil. Add the pasta and cook al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.

While the pasta is cooking, put the asparagus and water in a microwave-safe bowl. Heat the asparagus on high power until tender-crisp, about 3 minutes.

In a bowl, combine the cherry tomatoes, basil, garlic and pepper. Add the asparagus, pasta and goat cheese and toss until well mixed. Place in the refrigerator for at least 20 minutes to cool.

Divide the pasta between the plates. Garnish with fresh basil leaves and serve.

Nutritional Analysis

(per serving)

Calories 371 Cholesterol 13 mg
Protein 16 g Sodium 121 mg
Carbohydrate 62 g Fiber 9 g
Total fat 7 g Potassium 205 mg
Saturated fat 4 g Calcium 64 mg
Monounsaturated fat 1 g

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Grilled Miso Salmon

Jul 27

Posted by Pat in Recipes | 1 Comment

Serves 4

Ingredients

    1/2 cup mirin
    2 tablespoons minced fresh chives or green (spring) onion tops
    1 tablespoon yellow miso
    1 tablespoon low-sodium soy sauce
    1 teaspoon tahini
    1 teaspoon peeled and minced fresh ginger
    4 salmon fillets, 5 ounces each, skinned
    2 tablespoons chopped fresh cilantro (fresh coriander)
    1 teaspoon sesame seeds, toasted

Directions

In a shallow baking dish, whisk together the mirin, chives, miso, soy sauce, tahini and ginger. Add the fish to the marinade and turn to coat. Cover and marinate in the refrigerator for 1 to 2 hours, turning the fish occasionally.

Prepare a fire in a charcoal grill or place a grill pan over high heat. Remove the fish from the marinade and pat dry. Discard the marinade. When the grill or pan is very hot, place the fillets on it and cook, turning carefully with a spatula, until grill-marked, firm to the touch, and opaque in the center, about 4 minutes on each side.

Transfer the fillets to a serving platter. Garnish with the cilantro and sesame seeds and serve immediately.

Nutritional Analysis

(per serving)

Calories 282 Monounsaturated fat 3 g
Protein 29 g Cholesterol 78 mg
Carbohydrate 4 g Sodium 382 mg
Total fat 10 g Fiber <1 g
Saturated fat 2 g

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