4 Healthy Fish Recipes – Isolator Fitness
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4 Healthy Fish Recipes

Apr 27, 2016
4 Healthy Fish Recipes

Baked Fish And Kale Chips (Diabetic Friendly)

Baked Fish And Kale Chips

Yields 4 Servings

Ingredients:

Baked Fish

  • 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)

Kale Chips

  • 1 bunch of kale
  • 1 tablespoon of olive oil
  • 1 teaspoon of seasoned salt

Directions:

Kale Chips

  1. Preheat the oven to 350 degrees F.
  2. Put parchment paper on a baking sheet (to prevent sticking).
  3. Cut the stems away from the leaves of your kale bunch with a large knife or kitchen shears.
  4. Tear the kale leaves into bite sized pieces.
  5. Wash and thoroughly dry the kale.
  6. Place kale on the baking sheet, drizzle with olive oil, and sprinkle with the seasoning salt.
  7. Bake the kale for about 10-15 minutes, until the edges are brown but not burnt.
  8. Let cool.

Baked Fish

  1. Thaw your choice of fish (if frozen).
  2. Whisk flour, milk, nonalcoholic beer, egg, salt, and pepper together in a medium bowl. Cover and chill for 30 minutes.
  3. Preheat oven to 250 degrees F.
  4. Rinse the fish under a stream of cold water and pat it dry with paper towels.
  5. Cut the fish horizontally into 8 pieces.
  6. Heat the canola oil over medium-high heat in a large skillet for 2 minutes.
  7. 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).
  8. Move fish to cooling rack to let excess oil drain off.
  9. Place fish on a baking sheet and place them into the oven to retain heat.
  10. Repeat steps 7-9 with the remaining pieces of fish.
  11. Serve with malt vinegar (or lemon for gluten free) and kale chips

 

Healthy Cioppino

Healthy Cioppino

Yields 6 Servings

Ingredients:

  • 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

Directions:

  1. In a large pot, over medium heat, warm the oil.
  2. Add the shallots, white onion, fennel, and salt to the pot and saute for about 10 minutes.
  3. Add the red pepper flakes and garlic and saute for another 2 minutes.
  4. Add the tomato paste and stir.
  5. Add the tomatoes (with the juice), fish stock, white wine, and the bay leaf.
  6. Cover the pot and bring your mixture to a light simmer.
  7. Reduce the heat to low-medium and continue to simmer (covered) for about 30 minutes.
  8. Add the clams and mussels and continue cooking for about 5 minutes (until the shells start to open).
  9. Add the haddock, cod, salmon, and shrimp and continue cooking for another 5 minutes (until the clams and mussels are completely open).
  10. Remove any unopened mussels and clams.
  11. Serve.

 

Scallop Piccata over Isopasta

Yields 4 Servings

Ingredients:

  • 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

Directions:

  1. Boil water over high heat in a large pot.
  2. Sprinkle salt and pepper over both sides of each scallop
  3. In a large nonstick skillet, heat oil over medium high heat.
  4. Reduce the heat to medium and add the scallops, cooking until they are browned on both sides (6 minutes total)
  5. Transfer to a plate.
  6. Cook isopasta for 20 minutes (or until desired consistency is reached)
  7. Combine the dry white wine, clam juice and cornstarch together and whisk until smooth.
  8. Over medium high heat, in the skillet previously used for scallops, cook the garlic for 1-2 minutes before adding the wine mixture.
  9. Bring mixture to a boil and cook for about 2 minutes (until thickened)
  10. Stir the lemon juice, capers, and butter into the wine mixture for 1-2 minutes (until the butter melts)
  11. Stir scallops and pasta into the wine sauce and heat together for about 1 minute.
  12. Stir in the parsley and serve.

 

Crab Cakes with a Kick

Crab Cakes with a Kick

Yields 4 Servings

Ingredients:

Crab Cakes

  • 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)

Remoulade

  • 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

Directions:

Remoulade

  1. Combine mayonnaise, shallots, capers, mustard, lemon juice, red pepper, and kosher salt together into a small mixing bowl.
  2. Stir ingredients with a whisk, until smooth.
  3. Cover and chill in refrigerator until the crab cakes are cooked.

Crab Cakes

  1. Combine egg, chives, parsley, lemon rind, lemon juice, mayonnaise, black pepper, and red pepper together in a large mixing bowl.
  2. Add the crabmeat and panko and mix gently.
  3. Cover the bowl and refrigerate for about 30 minutes.
  4. 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).
  5. In a large skillet over medium-high heat, warm 1 ½ teaspoons of oil and add four crab cakes to the pan.
  6. Cook for 4 minutes (or until the bottom of the cake is golden brown).
  7. Flip and cook for an additional 4 minutes (or until the bottom of the cake is golden brown).
  8. Repeat with remaining four crab cakes.
  9. Serve with Remoulade.

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