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Brain Food

Brain Food

Fabulous fish recipes.

by

Fish is brain food – at least that’s what my Momma says. I think she’s referring to all those omega 3s and essential fatty acids that are supposed to feed your brain all the right things so your children will be brilliant. I could never understand how something called “fatty acids” could be good for you, but I don’t argue with my Momma. Of course, you could go for fish oil, but I say get it directly from the source!

Miso Glazed Sea Bass

This Asian-inspired recipe would pair perfectly with a lightly seasoned starch or veggie.

  • Prep time: 5 mins plus 2 hours chill time
  • Cook time: 10 mins
  • Ready time: 15 min
  • Servings: 4 filets

Ingredients:

  • 1/3 cup sake
  • 1/4 cup mirin (sweet Japanese rice wine)
  • 2 tablespoons white miso
  • 2 tablespoons granulated sugar
  • 2 tablespoons soy sauce
  • 4 (6-ounce) sea bass filets

Directions:

In a medium bowl, combine sake, mirin, miso, sugar and soy sauce and whisk to combine. Place fish and sauce in a large sealable plastic bag and marinate in the refrigerator for at least 2 hours and up to 6 hours.

Preheat broiler. Remove fish from marinade and place on a greased baking sheet. Broil on high for 8 to 12 minutes or until just opaque in the center and lightly golden on top. Transfer to serving plates.

Red Snapper with Asian Noodles

This is a fabulous, refreshing change from the ho hum fish dinner. And it’s quick too.  

  • Prep time: 10 mins, Chill time 30 mins
  • Cook time: 15 mins
  • Ready time: 25 min
  • Servings: 4 filets and 4 cups noodles

Ingredients:

  • 1/4 cup olive oil
  • 1 lemon, juiced
  • 3 tablespoons honey
  • 1 teaspoon garlic powder
  • 1 teaspoon kosher salt
  • 1/2 teaspoon cayenne pepper
  • 4 (6 to 8-ounce) red snapper filets, skin on
  • 1 cup thinly sliced cucumber
  • 1/4 cup rice wine vinegar
  • 2 (9-ounce) packages Gefen lo-mein noodles, cooked, drained and cooled
  • 2 tablespoons toasted sesame oil
  • 1 tablespoon soy sauce
  • 1 lime, juiced
  • 2 teaspoons black sesame seeds

Directions:

In a small bowl, combine olive oil, lemon juice, honey, garlic powder, salt and cayenne pepper and whisk. Pour over fish filets in a shallow baking dish and cover with plastic wrap. Marinate for 30 minutes at room temperature or for up to 3 hours in the refrigerator.

Meanwhile, combine cucumbers and rice wine vinegar and marinate for 20 minutes.

Preheat oven to 400 F. Remove fish from marinade and place on a greased baking sheet. Bake for 15 minutes or until fish is flakey and firm.

While fish is baking, in a large bowl, combine cold noodles with sesame oil, soy sauce, lime juice and sesame seeds and toss to coat. Drain cucumbers and add to noodles.

Divide noodle mixture between 4 plates and top each with a snapper filet. Serve warm snapper with cold or room temperature noodles.

Spicy Citrus Tilapia

  • Prep time: 10 mins
  • Cook time: 12 mins
  • Ready time: 22 min
  • Servings: 6 filets

Ingredients:

  • 2 tablespoons olive oil
  • 6 tilapia filets, about 1 ½ pounds, cut into 2-inch pieces
  • 1 large red onion, peeled and thinly sliced
  • 2 oranges, zested and segmented
  • 1 to 2 tablespoons red pepper flakes
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 3 tablespoons chopped

Directions:

Heat olive oil in a large sauté  pan over medium high heat. Add tilapia and cook 4 to 6 minutes or until golden brown. Turn fish and add onion. Cook 6 minutes more or until fish is cooked through and onions are translucent. Add orange zest and segments, red pepper flakes, salt and pepper and toss gently to combine. Garnish with chives for serving.

Mediterranean Baked Trout with Fennel Salad

  • Prep time: 12 mins
  • Cook time: 18 mins
  • Ready time: 30 min
  • Servings: 6 whole fish and about 1 ½  cups salad

Ingredients:

For Salad

  • 2 small bulbs fennel, thinly sliced
  • 2 tablespoons capers
  • 1 lemon, juiced
  • 1/4 cup parsley leaves
  • 2 tablespoons olive oil

For Fish

  • 6 whole small trout, cleaned and butterflied
  • 1 small red onion, peeled and sliced
  • 1 large lemon, thinly sliced
  • 1 small bunch parsley
  • 12 sprigs fresh oregano
  • 1/4 cup olive oil
  • 1 teaspoon kosher salt
  • Freshly ground black pepper

Directions

In a small bowl, combine fennel, capers, lemon juice, parsley and olive oil and set aside.

Preheat oven to 400 F. Lay trout on a greased baking sheet. Stuff each fish with slices of red onion, lemon, whole sprigs of parsley and oregano. Drizzle with olive oil and season with salt and pepper.

Bake 15 to 18 minutes or until fish is firm and flakey. Serve with fennel salad.

Avocado Stuffed Salmon with Wild Rice

I cannot believe it has taken me over 10 years to recreate this simple culinary wonder! 

  • Prep time: 5
  • Cook time: 15
  • Ready time: 20 min
  • Servings: 6 salmon filets & 3 cups rice

Ingredients

  • 6 skin-on salmon filets, about 2 pounds
  • 1 avocado, pitted, peeled and thinly sliced
  • 1 tablespoon olive oil
  • 1/4 cup teriyaki sauce
  • 2 1/2 cups cooked wild rice
  • 3/4 cup frozen shelled edamame, defrosted
  • 3 green onions, chopped
  • 1 tablespoon soy sauce
  • 1 tablespoon rice wine vinegar
  • 1 teaspoon sesame oil

Directions:

Preheat oven to 400 F.

Using a sharp paring knife, make a thin slit in the middle of each salmon filet, to form a pocket. Place 3 to 4 slices of avocado in each slit.

Heat a large oven proof sauté  pan over medium high heat. Add olive oil and place salmon filets, skin side up and sauté 4 to 6 minutes or until golden brown. Carefully flip over and drizzle with teriyaki sauce. Place pan in the oven for 8 to 10 minutes or until salmon is cooked through.

Meanwhile, heat rice in a sauce pan over medium heat. Add edamame, green onion, soy sauce, rice wine vinegar and sesame oil and heat through until warm.

Serve each salmon filet with ½ cup wild rice salad.

Published: May 21, 2011


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Visitor Comments: 2

(2) Brenda Doubet, May 28, 2011 2:45 PM

recipes

I'm not big on fish but some of these looked good enough to maybe try. Thanks :)

(1) B, May 25, 2011 6:19 PM

These all sound delicious and I have fish in the house. All of the recipes are different and sound so tasty. I like to put kashka varnishkes, couscous or some other grain and veggies with fish. All the flavors, textiures and the visual are interesting to the mind's eye, and the palate.

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