Fish on Fridays
| March 9, 2012 | Posted by Nicole under Cooking, Seafood |
Springtime means the season for fresh fish! If you are observing lent, you may be looking for some new recipes to try. Especially if you want to move away from the fast-food companies ruthlessly targeting consumers for their square fried fish on a bun that is far from fresh.
But remember, you don’t have to celebrate Lent to incorporate fish in your diet. Seafood twice a week is good for your heart! High in protein, omega-3 fatty acids, and numerous vitamins and minerals, it’s always a good time to add this tasty protein to your regular Friday routine. Check out the delicious (and colorful!) recipes below.
Honey Orange Glazed Florida Grouper
- 1 tablespoon Florida honey
- 1 tablespoon orange marmalade
- 1 tablespoon Florida orange juice
- ¾ teaspoon Dijon mustard
- ½ teaspoon light soy sauce
- 1/8 teaspoon ground white pepper
- ¾ pound Florida grouper fillets
Preparation
Preheat broiler. Combine all ingredients except grouper, mixing well. Place fillets on an oiled broiler pan and brush fillets with honey glaze to cover. Broil 5 to 6 inches from heat for 4 to five minutes until browned. Turn fillets, brush with honey glaze and broil additional 5 minutes or until fish flakes easily.
Yield
2 servings
Nutritional Value Per Serving
Calories 218, Calories From Fat 16, Total Fat 2g, Saturated Fat 0.40g, Trans Fatty Acid 0, Cholesterol 63mg, Total Carbohydrates 16g, Protein 33g, Omega 3 Fatty Acid 0.44g
Florida Mahi with Papaya Coconut Curry
- 4 6-ounce Florida mahi-mahi fillets
- salt and pepper to taste
- 2 tablespoons olive oil
Preparation
Season mahi fillets with salt and pepper. Heat oil in a large sauté pan on medium-high; add fillets and sauté for 3 to 5 minutes on each side until cooked through. Serve with Florida Papaya Coconut Curry Sauce.
Yield
4 servings
Nutritional Value Per Serving
Calories 228, Calories From Fat 171, Total Fat 19g, Saturated Fat 3g, Trans Fatty Acid 0, Cholesterol 21mg, Total Carbohydrates 13g, Protein 1g, Omega 3 Fatty Acid 0.13g
Florida Papaya Coconut Curry
- 2 ripe Florida papayas, cubed
- ½ cup mirin rice wine
- ¼ cup dry white wine
- 1 tablespoon fresh ginger, peeled and chopped
- ½ teaspoon turmeric
- 1 cup whipping cream
- ½ cup unsweetened coconut milk
- ½ teaspoon Thai red curry paste
- sea salt to taste
- fresh ground pepper to taste
Preparation
Place papaya cubes, mirin rice wine, white wine, ginger and tumeric in heavy medium-size saucepan. Boil until reduced to 1/4 cup. Add cream and coconut milk; bring to a boil. Reduce heat and simmer sauce until slightly thickened, stirring occasionally. Stir in curry paste. Season the sauce to taste with sea salt and fresh ground pepper. Reserve papaya cubes for garnish and strain remaining sauce through a fine mesh sieve. Set aside. Note: sauce can be made ahead and refrigerated.
Yield
8 servings
Nutritional Value Per Serving
Calories 173, Calories From Fat 128, Total Fat 14g, Saturated Fat 10g, Trans Fatty Acid 0g, Cholesterol 41mg, Total Carbohydrates 6g, Protein 1g, Omega 3 Fatty Acid 0g
