Baked Fish And Kale Chips (Diabetic Friendly)
Yields 4 Servings
- 1 pound of cod, halibut, or haddock (fresh or frozen)
- 1 whole egg
- ½ cup of canola oil
- ½ cup of whole wheat flour (or coconut flour for gluten free)
- ⅓ cup fat-free milk (or unsweetened almond milk for lactose intolerance)
- ⅓ cup nonalcoholic beer (gluten free beer for gluten free)
- ¼ teaspoon kosher salt
- ⅛ teaspoon ground black pepper
- Malt vinegar (lemon for gluten free)
- 1 bunch of kale
- 1 tablespoon of olive oil
- 1 teaspoon of seasoned salt
- Preheat the oven to 350 degrees F.
- Put parchment paper on a baking sheet (to prevent sticking).
- Cut the stems away from the leaves of your kale bunch with a large knife or kitchen shears.
- Tear the kale leaves into bite sized pieces.
- Wash and thoroughly dry the kale.
- Place kale on the baking sheet, drizzle with olive oil, and sprinkle with the seasoning salt.
- Bake the kale for about 10-15 minutes, until the edges are brown but not burnt.
- Let cool.
- Thaw your choice of fish (if frozen).
- Whisk flour, milk, nonalcoholic beer, egg, salt, and pepper together in a medium bowl. Cover and chill for 30 minutes.
- Preheat oven to 250 degrees F.
- Rinse the fish under a stream of cold water and pat it dry with paper towels.
- Cut the fish horizontally into 8 pieces.
- Heat the canola oil over medium-high heat in a large skillet for 2 minutes.
- Dip 4 pieces of the fish into the batter so that both sides are coated. Fry these pieces of fish in the hot oil for 3-4 minutes, or until they are golden brown (turning once).
- Move fish to cooling rack to let excess oil drain off.
- Place fish on a baking sheet and place them into the oven to retain heat.
- Repeat steps 7-9 with the remaining pieces of fish.
- Serve with malt vinegar (or lemon for gluten free) and kale chips
Yields 6 Servings
- ½ pound of halibut (cut into 2 inch chunks)
- ½ pound of salmon (cut into 2 inch chunks)
- ½ pound of cod (cut into 2 inch chunks)
- 1 pound of mussels (scrubbed and debearded – in shell)
- 1 pound of clams hard shell clams (in shell)
- 1 pound of uncooked large shrimp (peeled and deveined)
- 1 bay leaf
- 1 large fennel bulb (thinly sliced)
- 1 white onion (chopped)
- 3 large shallots (chopped)
- 4 large garlic cloves (chopped finely)
- 5 cups fish stock
- 1 ½ cups of dry white wine (chardonnay, pinot grigio, sauvignon blanc)
- 1 can of diced tomatoes (28-ounces)
- ¼ cup of tomato paste
- ¾ teaspoon of dried red pepper flakes (crushed)
- 2 teaspoons salt
- In a large pot, over medium heat, warm the oil.
- Add the shallots, white onion, fennel, and salt to the pot and saute for about 10 minutes.
- Add the red pepper flakes and garlic and saute for another 2 minutes.
- Add the tomato paste and stir.
- Add the tomatoes (with the juice), fish stock, white wine, and the bay leaf.
- Cover the pot and bring your mixture to a light simmer.
- Reduce the heat to low-medium and continue to simmer (covered) for about 30 minutes.
- Add the clams and mussels and continue cooking for about 5 minutes (until the shells start to open).
- Add the haddock, cod, salmon, and shrimp and continue cooking for another 5 minutes (until the clams and mussels are completely open).
- Remove any unopened mussels and clams.
Scallop Piccata over Isopasta
Yields 4 Servings
- 1 pound of dry sea scallops (with the tough muscle removed)
- 8 ounces of Isopasta
- 1 tablespoon of extra-virgin olive oil
- ½ cup of dry white wine (chardonnay, pinot grigio, sauvignon blanc)
- ½ cup of clam juice
- 3 tablespoons of lemon juice
- 1 tablespoon of capers (rinsed and chopped)
- ¼ cup of chopped garlic
- 2 teaspoons of butter
- 2 teaspoons of cornstarch
- 1/4 teaspoon kosher salt
- 1/4 teaspoon freshly ground pepper
- 2 tablespoons chopped fresh parsley
- Boil water over high heat in a large pot.
- Sprinkle salt and pepper over both sides of each scallop
- In a large nonstick skillet, heat oil over medium high heat.
- Reduce the heat to medium and add the scallops, cooking until they are browned on both sides (6 minutes total)
- Transfer to a plate.
- Cook isopasta for 20 minutes (or until desired consistency is reached)
- Combine the dry white wine, clam juice and cornstarch together and whisk until smooth.
- Over medium high heat, in the skillet previously used for scallops, cook the garlic for 1-2 minutes before adding the wine mixture.
- Bring mixture to a boil and cook for about 2 minutes (until thickened)
- Stir the lemon juice, capers, and butter into the wine mixture for 1-2 minutes (until the butter melts)
- Stir scallops and pasta into the wine sauce and heat together for about 1 minute.
- Stir in the parsley and serve.
Crab Cakes with a Kick
Yields 4 Servings
- 1 pound of lump crabmeat (drained and shell pieces removed)
- 1 large egg
- 2 tablespoons of fresh chives (chopped finely)
- 1 tablespoon of flat-leaf parsley (chopped finely)
- ½ teaspoon of grated lemon rind
- 1 tablespoon of fresh lemon juice
- 1 ½ tablespoons of mayonnaise (canola-based)
- ¼ teaspoon of ground black pepper
- ⅛ teaspoon of ground red pepper
- ⅓ cup of panko (Japanese breadcrumbs)
- 1 tablespoon of olive oil (divided)
- ¼ cup of mayonnaise (canola-based)
- 1 tablespoon of shallots (chopped)
- 1 ½ tablespoons of capers (drained and chopped)
- 2 teaspoons of creole mustard
- 1 teaspoon of fresh lemon juice
- ¼ teaspoon of ground red pepper
- ⅛ teaspoon of kosher salt
- Combine mayonnaise, shallots, capers, mustard, lemon juice, red pepper, and kosher salt together into a small mixing bowl.
- Stir ingredients with a whisk, until smooth.
- Cover and chill in refrigerator until the crab cakes are cooked.
- Combine egg, chives, parsley, lemon rind, lemon juice, mayonnaise, black pepper, and red pepper together in a large mixing bowl.
- Add the crabmeat and panko and mix gently.
- Cover the bowl and refrigerate for about 30 minutes.
- Put crab mixture into ⅓ dry measuring cup to measure accurate serving sizes. Use that crab mixture to then shape your crab cakes into ¾ inch thick patties. Repeat until all crab mixture is used (should make 8 crab cakes).
- In a large skillet over medium-high heat, warm 1 ½ teaspoons of oil and add four crab cakes to the pan.
- Cook for 4 minutes (or until the bottom of the cake is golden brown).
- Flip and cook for an additional 4 minutes (or until the bottom of the cake is golden brown).
- Repeat with remaining four crab cakes.
- Serve with Remoulade.
The post 4 Healthy Fish Recipes appeared first on ISOLATOR FITNESS BLOG.