Marlin is high in mercury, as is tuna, so it's not something you should eat every day. Which is really too bad because it's incredibly high in protein and low in fat. We're talking 41g of protein and less than 1g of fat for 6 ounces (which is a HUGE piece of fish, my friend).
Tonight, we are trying our first marlin; blue marlin, to be exact. It's marinating now in soy sauce, lemon juice and garlic. As I was prepping the marinade I was wondering aloud to hubby why some marinades call for oil...oil and water don't mix, and the other ingredients are typically water-based. It's like putting oil in your pasta water: A big waste of good oil.
Once the steaks have set a while I'll be spraying them with olive oil using our oil atomizer and searing them in a hot, hot, hot pan for about 2 mins per side...I want them raw in the middle because this fish has no fat and gets chewy if you cook it all the way through (I'm told).
We'll be serving this with a little canned pineapple and fresh peppers. It ought to be pineapple salsa, but we don't have any of the other ingredients so we're making due with what we've got.
Serves 2
1/2 cup soy sauce
juice of 1 lemon
2 cloves garlic
2 blue marlin steaks (4-6 ounces each, 1 inch thick)
2 tsp olive oil
1 cup pineapple chunks
3-4 mini peppers or 1 medium sweet pepper
1/2 tsp red pepper flakes
Marinate the steaks in soy, lemon and garlic for 30 mins to 2 hrs (put in the fridge). Sear in olive oil in a very hot pan for 2-3 mins per side.
Chop peppers and mix with pepper flakes and pineapple. Serve with 1 cup of brown rice per serving.
Without rice per serving:
Per Serving: 268 calories, 16% fat (4.7 g), 62% protein (41.5 g), 22% carbs (15.8 g, 1.9 g fiber).
With one cup of brown rice:
Per Serving: 486 calories, 12% fat (6.3 g), 38% protein (46 g), 50% carbs (61.6 g, 5.4 g fiber or 21.6% of RDA).
AAAAnd the verdict:
It was awesome! This marinade was beautiful and I highly recommend (could also be used on swordfish or non-sashimi grade tuna). We adapted this marinade from the garlic-ginger-soy, or sometimes just garlic-soy, marinade with typically use for flank steak (when we're not rubbing it with cumin-lime for fajitas). The addition of the lemon went wonderfully with the clean, slightly bitter taste of the fish.
Usually we are grilling when we use this marinade, so it's fair to point out that things got VERY smoky during the 5 minutes of pan searing due to the low smoking point of the soy sauce. Five minutes, which was too long, in my opinion. I said 2 mins per side and should have stuck to my guns. I did 3 on the first side and 2 on the second and it was a little more done that I had hoped (barely pink in the middle).
If you can grill these instead I'd do it. It's not likely to stick if you oiled your fish and gotten your grill super hot before you start, and it won't fall apart once it starts to cook (so it's actually a pretty ideal fish for the BBQ).
The fish is, indeed, a bit tough, but given it's pretty low price point ($10 per pound) and delicious flavor I'm willing to deal with a less-than-ideal texture (it's not that bad, anyway). I was left thinking that this fish might be a good candidate for braising in a tomato-based broth next time. Sound weird, but given the texture I think it would hold up just fine. The flavor is pretty clean and I think it would be delicious with tomatoes.
Saturday, February 18, 2012
Saturday, March 26, 2011
On the Menu: Mango, Fennel
Why does fennel get me so inspired? Dunno. This week I have two large, gorgeous bulbs from our produce box. I'm gonna try this (easily serve 2 people):
2 fennel bulbs
1 orange
1 can chicken broth (or 2 cups homemade)
salt and pepper
Cut bulbs into 2 inch wedges (leave a bit of the root attached so they hold together)
Braise the bulbs in chicken broth and the juice from one large orange and about a tsp of grated peel if you're feeling energetic.
Simmer for about 20-30 mins (add water if the liquid cooks off too much). Make sure they are nice an tender before you take them off the heat. Strain them from the cooking liquid and season with salt and pepper.
Per Serving: 59 calories, 0% fat (0 g), 10% protein (1.5 g), 90% carbs (13 g, 3.6 g fiber).
I may serve this over arugula with some thinly sliced spring onions and some white wine vinaigrette. We'll see.
The other thing we got was some Ataulfo mangoes. I am going to make salsa with them and have them with fish. This salsa is so good, although it takes a lot of chopping. It will serve 4 (or, two people for two days):
red onion (1/3)
small bunch of cilantro
1 small jalapeno
2 mangoes
1 red bell peppers
1 lime
2 tbsp olive oil
chop 1/3 of a red onion and let soak in water, changing the water several times. Soak for at least 20 mins.
cut the bell pepper and mango into dice
mince the cilantro and jalapeno (leave out the seeds for mild; include them in desired degrees for spicier)
combine all chopped ingredients (drain the onion and pat dry) with the juice of the lime and the olive oil. season with salt and pepper and allow to macerate for 15 mins to overnight before serving.
Per Serving: 132 calories, 46% fat (7 g), 3% protein (1 g), 54% carbs (18g, 2.6 g fiber).
I'm going to serve this with Alaskan cod. I may dredge said fish in flour, egg and cornmeal before frying, or I may simply broil it with salt and pepper.
2 fennel bulbs
1 orange
1 can chicken broth (or 2 cups homemade)
salt and pepper
Cut bulbs into 2 inch wedges (leave a bit of the root attached so they hold together)
Braise the bulbs in chicken broth and the juice from one large orange and about a tsp of grated peel if you're feeling energetic.
Simmer for about 20-30 mins (add water if the liquid cooks off too much). Make sure they are nice an tender before you take them off the heat. Strain them from the cooking liquid and season with salt and pepper.
Per Serving: 59 calories, 0% fat (0 g), 10% protein (1.5 g), 90% carbs (13 g, 3.6 g fiber).
I may serve this over arugula with some thinly sliced spring onions and some white wine vinaigrette. We'll see.
The other thing we got was some Ataulfo mangoes. I am going to make salsa with them and have them with fish. This salsa is so good, although it takes a lot of chopping. It will serve 4 (or, two people for two days):
red onion (1/3)
small bunch of cilantro
1 small jalapeno
2 mangoes
1 red bell peppers
1 lime
2 tbsp olive oil
chop 1/3 of a red onion and let soak in water, changing the water several times. Soak for at least 20 mins.
cut the bell pepper and mango into dice
mince the cilantro and jalapeno (leave out the seeds for mild; include them in desired degrees for spicier)
combine all chopped ingredients (drain the onion and pat dry) with the juice of the lime and the olive oil. season with salt and pepper and allow to macerate for 15 mins to overnight before serving.
Per Serving: 132 calories, 46% fat (7 g), 3% protein (1 g), 54% carbs (18g, 2.6 g fiber).
I'm going to serve this with Alaskan cod. I may dredge said fish in flour, egg and cornmeal before frying, or I may simply broil it with salt and pepper.
Tuesday, February 15, 2011
Dinner Tonight: Ragout with Fennel and Tomatoes
This is a dish I came up with in order to use the fennel bulbs we occasionally get in our produce box:
Serves 2, generously
1 bulb fennel, sliced thinly
1 can whole stewed tomatoes in juice, roughly chopped
2 cloves garlic
1 small onion (white or yellow)
approx 1 cup white wine
approx 1 cup chicken broth
optional: .5-.75 lbs white meat of your choice, chopped or ground (I have used ground turkey and chopped chicken)
salt, pepper and thyme to taste
In a soup pot or sauce pan, saute the fennel, onion and garlic in olive oil until softened. Add the meat and cook until barely pink. Add tomatoes and liquids, and simmer until thickened, about 30~45 mins. Add the thyme, and allow to simmer 5 more mins (adding it too early can create a bitter note). Remove from heat, season to taste with salt and pepper.
Serve over soft polenta
Per serving of stew only, using just over 1/2 lb of lean ground turkey: 343 calories, 29% fat (11 g), 40% protein (34 g), 31% carbs (26 g, 7 g fiber).
Serves 2, generously
1 bulb fennel, sliced thinly
1 can whole stewed tomatoes in juice, roughly chopped
2 cloves garlic
1 small onion (white or yellow)
approx 1 cup white wine
approx 1 cup chicken broth
optional: .5-.75 lbs white meat of your choice, chopped or ground (I have used ground turkey and chopped chicken)
salt, pepper and thyme to taste
In a soup pot or sauce pan, saute the fennel, onion and garlic in olive oil until softened. Add the meat and cook until barely pink. Add tomatoes and liquids, and simmer until thickened, about 30~45 mins. Add the thyme, and allow to simmer 5 more mins (adding it too early can create a bitter note). Remove from heat, season to taste with salt and pepper.
Serve over soft polenta
Per serving of stew only, using just over 1/2 lb of lean ground turkey: 343 calories, 29% fat (11 g), 40% protein (34 g), 31% carbs (26 g, 7 g fiber).
Saturday, September 25, 2010
Dinner tonight
Tonight I am trying Delicata squash! I've read some rave reviews, so I am excited to try it. It's roasting in the oven right now at 425, along with one cubed white potato, 1 zucchini, and 1 yellow onion. We're having it with the thighs and legs of a roast chicken, re-heated from last night's dinner party.
I love roasting a chicken for dinner parties. For one thing, they are cheap! I can get two chickens for 10 dollars at Costco. 4 to 5 people can easily get full from 1 large chicken and two sides. Add three sides and bread and you've got dinner for 6, easily!
Making sauce from the drippings is easy. First, make sure you throw some carrots, onion and celery under the bird, and a whole head of garlic alongside. When the bird is done pour a little chicken stock (or water will do in a pinch) over the veggies in the pan and scrape up the tasty brown bits from the bottom of the pan. Dump the veggies into a sauce pan. Cut the top off the head of garlic and squeeze the soft cloves into the pan with the stock and veggies. Add even more broth (you want a lot of sauce, trust me!)...maybe 2 cups or so.
Boil the heck out of the broth and veggies, then when it's reduced by half, strain the veggies out, and add the sauce back to the pan. Swirl in 1 tablespoon of - yes - butter until it's melted.
You don't even want to know how many calories it is! It's a bit, although it could be worse...And it's for special occasions, so no worries about the calories!
I love roasting a chicken for dinner parties. For one thing, they are cheap! I can get two chickens for 10 dollars at Costco. 4 to 5 people can easily get full from 1 large chicken and two sides. Add three sides and bread and you've got dinner for 6, easily!
Making sauce from the drippings is easy. First, make sure you throw some carrots, onion and celery under the bird, and a whole head of garlic alongside. When the bird is done pour a little chicken stock (or water will do in a pinch) over the veggies in the pan and scrape up the tasty brown bits from the bottom of the pan. Dump the veggies into a sauce pan. Cut the top off the head of garlic and squeeze the soft cloves into the pan with the stock and veggies. Add even more broth (you want a lot of sauce, trust me!)...maybe 2 cups or so.
Boil the heck out of the broth and veggies, then when it's reduced by half, strain the veggies out, and add the sauce back to the pan. Swirl in 1 tablespoon of - yes - butter until it's melted.
You don't even want to know how many calories it is! It's a bit, although it could be worse...And it's for special occasions, so no worries about the calories!
Sunday, July 11, 2010
Dinners for the week
This week we are having:
Quinoa with summer veggies and pork tenderloin
Creamy pasta with salmon and summer veggies
Roasted sweet potato, green bean and chicken salad
Turkey breast with veggies and mustard
This last meal is an old favorite:
Serves 2
1 skinless turkey breast half
1/2 lb baby carrots
1 broccoli crown, cut into pieces
1 tbsp olive oil, divided
2 tbsp whole grain mustard
Sprinkle turkey with salt, then spread mustard over turkey breast.
Drizzle carrots with 1/2 tbsp oil and sprinkle with salt.
Roast carrots and turkey at 425 for 20 mins.
Drizzle broccoli with 1/2 tbsp oil and sprinkle with salt.
Add broccoli cook for 20 to 30 mins more, or until turkey is approximately 155 deg f.
Serve with extra mustard on the side.
342 calories, 23% fat (9 g), 60% protein (51 g), 17% carbs (15 g, 6 g fiber).
Quinoa with summer veggies and pork tenderloin
Creamy pasta with salmon and summer veggies
Roasted sweet potato, green bean and chicken salad
Turkey breast with veggies and mustard
This last meal is an old favorite:
Serves 2
1 skinless turkey breast half
1/2 lb baby carrots
1 broccoli crown, cut into pieces
1 tbsp olive oil, divided
2 tbsp whole grain mustard
Sprinkle turkey with salt, then spread mustard over turkey breast.
Drizzle carrots with 1/2 tbsp oil and sprinkle with salt.
Roast carrots and turkey at 425 for 20 mins.
Drizzle broccoli with 1/2 tbsp oil and sprinkle with salt.
Add broccoli cook for 20 to 30 mins more, or until turkey is approximately 155 deg f.
Serve with extra mustard on the side.
342 calories, 23% fat (9 g), 60% protein (51 g), 17% carbs (15 g, 6 g fiber).
Tuesday, July 6, 2010
Menu for the week
This week I am doing a lot of repeats:
Chicken Yakitori with miso (repeat)
Pork tenderloin with quinoa and roasted summer veggies (repeat)
Turkey meatballs with whole wheat pasta in marinara (repeat)
Creamy salmon and spinach with whole wheat pasta
Since the only new recipe is the salmon, here it is:
Serves 2
1 cup whole wheat pasta (short, such as fusillini, penne or macaroni)
10 oz spinach
1/3 lb salmon
1/2 cup nonfat Greek yogurt
1 lemon
1 small clove garlic, smashed
salt & pepper
Cook pasta according to package directions.
Broil the salmon for 10 mins per inch, let rest for 5 mins.
In the last 1~2 mins of cooking, plunge the spinach into the water with the pasta. Drain the spinach and pasta together when the pasta is done cooking, and place in a large, heat-proof bowl (or back in the pot). Add yogurt, garlic and juice from the lemon to the pasta and spinach.
Roughly chop/flake the salmon and add to the pasta, then add salt and pepper to taste.
504 calories, 14% fat (8 g), 30% protein (38 g), 56% carbs (70 g, 9 g fiber).
Chicken Yakitori with miso (repeat)
Pork tenderloin with quinoa and roasted summer veggies (repeat)
Turkey meatballs with whole wheat pasta in marinara (repeat)
Creamy salmon and spinach with whole wheat pasta
Since the only new recipe is the salmon, here it is:
Serves 2
1 cup whole wheat pasta (short, such as fusillini, penne or macaroni)
10 oz spinach
1/3 lb salmon
1/2 cup nonfat Greek yogurt
1 lemon
1 small clove garlic, smashed
salt & pepper
Cook pasta according to package directions.
Broil the salmon for 10 mins per inch, let rest for 5 mins.
In the last 1~2 mins of cooking, plunge the spinach into the water with the pasta. Drain the spinach and pasta together when the pasta is done cooking, and place in a large, heat-proof bowl (or back in the pot). Add yogurt, garlic and juice from the lemon to the pasta and spinach.
Roughly chop/flake the salmon and add to the pasta, then add salt and pepper to taste.
504 calories, 14% fat (8 g), 30% protein (38 g), 56% carbs (70 g, 9 g fiber).
Sunday, June 27, 2010
This week's dinners and turkey meatballs
This week we are trying Quinoa!
Quinoa with pork tenderloin and roasted veggies (zuccini, yellow squash and green beans)
Black bean burgers
pork tenderloin with black-eyed pea salad (repeat)
chicken fajitas with corn tortillas
turkey meatballs with whole wheat pasta and marinara
This last meal we are having tonight. It's amazingly easy.
.75 lbs (half package) extra lean ground turkey
1/2 cup bread crumbs
1 egg
1 tsp thyme
1/2 tsp red pepper flakes
1 clove garlic, smashed
1/2 tsp salt
1 jar quality marinara
1 1/2 cups dry whole wheat short pasta (penne, rigatoni, macaroni, etc)
cook pasta according to package directions.
mix the first 7 ingredients together in a large bowl. Portion out into 2 tbsp size meatballs (I use a small scoop).
brown the meatballs in a saute pan with a lid. add the sauce. cover and simmer meatballs in sauce about 10 mins.
Serve meatballs and sauce over pasta.
600 calories, 30% fat (20 g), 26% protein (40 g), 44% carbs (66 g, 8 fiber).
Quinoa with pork tenderloin and roasted veggies (zuccini, yellow squash and green beans)
Black bean burgers
pork tenderloin with black-eyed pea salad (repeat)
chicken fajitas with corn tortillas
turkey meatballs with whole wheat pasta and marinara
This last meal we are having tonight. It's amazingly easy.
.75 lbs (half package) extra lean ground turkey
1/2 cup bread crumbs
1 egg
1 tsp thyme
1/2 tsp red pepper flakes
1 clove garlic, smashed
1/2 tsp salt
1 jar quality marinara
1 1/2 cups dry whole wheat short pasta (penne, rigatoni, macaroni, etc)
cook pasta according to package directions.
mix the first 7 ingredients together in a large bowl. Portion out into 2 tbsp size meatballs (I use a small scoop).
brown the meatballs in a saute pan with a lid. add the sauce. cover and simmer meatballs in sauce about 10 mins.
Serve meatballs and sauce over pasta.
600 calories, 30% fat (20 g), 26% protein (40 g), 44% carbs (66 g, 8 fiber).
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