Fish reigns supreme on Fridays during Lent

It’s Lent, and that means fish and seafood are on the menu for many people for the next six Fridays.

The traditional practice mirrors the sacrifice of the 40-day journey of Jesus into the desert. Since Lent is a time of penance, many people skip meat, which was considered a prized food item at the time, a practice considered a sacrifice.

But it doesn’t have to be a sacrifice. Fish and seafood, if prepared right, can be delicious additions to lunch and dinner tables.

When cooking seafood and shrimp, take care not to overcook them or they will turn quickly from tender and juicy to tough and tasteless.

While many people believe the best seasonings for these sea creatures is simply a sprinkle of salt and pepper, there are many herbs and spices that will enhance you dishes.

If you’re going to marinate it, make sure to keep it in the refrigerator and rinse it before cooking to get rid of any surface bacteria.

And there are plenty of ways to prepare fish and seafood. You can fry, saute, bake, boil, poach, broil or grill it.

The standard rule is to bake fish 10 minutes for each inch of thickness. Turn the fish halfway through cooking, unless it’s 1/2 inch or thinner. To ensure fillets cook evenly, tuck thin ends under.

When buying fish, use your nose. If it smells fishy, it’s not fresh.

The color of fresh fish fillets varies, but it should always be bright and uniform, never yellow at the edges. The flesh should be moist, firm and cleanly cut. It should never be partially thawed or covered with ice crystals, a sign of thawing and refreezing.

Refrigerate raw fish in the coldest part of the refrigerator. It’s best to use fresh fish within one to two days.

Following are a few Lenten dishes made with fish from recipetineats.com and food.allwomenstalk.com.

 

Canned Tuna Pasta

7 ounces spaghetti

1 tablespoon salt

For sauce:

10 ounces canned tuna in oil, drained, oil reserved

2 cloves garlic, finely minced

2 anchovy fillets, minced

2 teaspoons chili flakes or red pepper flakes

2 teaspoons baby capers or finely chopped pickles

1 tablespoon parsley, finely chopped

1 teaspoon lemon zest

2 tablespoons lemon juice

1/4 teaspoon kosher salt

1/4 teaspoon black pepper

Bring three quarts of water to a boil with salt. Cook pasta  for one minute less than directions call for. Reserve one cup pasta cooking water, then drain pasta.

In the same pot, heat reserved tuna oil over medium heat. Add garlic, anchovies and chili flakes. Cook, stirring, one minute.

Add pasta, capers and 1/3 cup reserved pasta water. Toss for two minutes.

Turn off the heat. Add tuna, parsley, lemon zest, juice, salt and pepper. Toss gently to mix through.

Serve immediately.

 

 

Fish With Spicy Salsa

For salsa:

2 ripe tomatoes, seeded and diced

1/2 teaspoon fresh chili, finely chopped, or 1/4 teaspoon red pepper flakes

2 teaspoon extra virgin olive oil

1/4 teaspoon salt

Black pepper

1/4 cup packed, basil leaves

For fish:

6 slices 1/2-inch-thick eggplant

2 5-ounce fish fillets

Salt

Pepper

1 tablespoon flour

1 tablespoon oil

To serve:

4 slices sourdough bread, toasted

Combine all salsa ingredients except basil in a bowl. Set aside for 20 minutes.

Season eggplant and fish generously with salt and pepper. Dust fish with flour, shaking off excess.

Heat 1/2 tablespoon oil in a nonstick skillet over high heat. Add eggplant and cook each side about two minutes, until charred and softened. Place eggplant on a plate.

Heat remaining oil. Add fish and cook until light golden on both sides, pressing down with a spatula to brown evenly.

Tear basil leaves with your hands and toss into the salsa.

To serve, place three pieces eggplant on each plate, top with a piece of fish and spoon salsa and juices on top. Serve with toasted sourdough on the side.

 

 

Salmon Salad With Asian Ginger Sesame Dressing

3 or 4 skinless salmon fillets

3/4 teaspoon salt

3/4 teaspoon pepper

1 tablespoon oil

1-1/2 cups cherry tomatoes, halved

2 cucumber, sliced

1 large avocado, cut into 2/3-inch pieces

6 red radishes, sliced

5 ounces leafy crisp lettuce of choice

1 cup edamame, cooked per package directions

1 green onion, finely sliced on diagonal

1/4 cup crispy fried shallots

For dressing:

2 tablespoons soy sauce

2-1/2 tablespoons rice wine vinegar

1 tablespoon sesame oil

3 tablespoons olive oil

1-1/2 teaspoons sugar

2 teaspoons fresh ginger, grated

1 garlic clove, minced

1/2 teaspoon black pepper

Place dressing ingredients in a jar and shake well.

Sprinkle both sides of salmon with salt and pepper.

Heat oil in a nonstick skillet over medium high heat. Add salmon, skin-side up, and cook three minutes, until deep golden. Turn and cook two to three minutes, until cooked to taste.

Place fish onto plate and cool five minutes.

Place lettuce in a large bowl. Drizzle with a bit of dressing and toss.

Place lettuce in a large serving bowl or individual plates. Top with salmon, then add tomato, cucumber, avocado, edamame and radish in piles around it. Sprinkle with green onion and crispy shallots.

Just before serving, drizzle all over with remaining dressing.

 

 

Sizzling Ginger Steamed Fish

6 ounces skinless white fish fillet, 2/3-inch thick

1 teaspoon cooking sake

Small pinch salt

Small pinch white pepper

For topping:

1/2 cup green onion, green part only, finely sliced on diagonal

2 tablespoons ginger, finely julienned

1 tablespoon large red chili, seeded, finely julienned on diagonal, optional

For sauce:

2 teaspoons light  or all-purpose soy sauce

2 teaspoons sesame oil, toasted

2 tablespoons peanut oil

Place a 10-inch piece of foil on a work surface. Top with a slightly smaller piece of parchment/baking paper. Place fish on paper.

Sprinkle each side of the fish with salt and pepper. Drizzle top of each fish with 1/2 teaspoon sake. Form a parcel with the paper and then the foil.

Place parcels on a tray and bake in a 400-degree oven for 12 minutes, until the internal temperature is 130 degrees.

Put each parcel on a plate and unwrap, folding down the sides to create a “boat” to catch the sauce. Rest three minutes.

Heat peanut oil until hot in a tiny saucepan or small pan over medium heat.

Top fish with green onion, ginger and chili. Drizzle with soy and sesame oil. Pour oil all over the green onion and ginger.

Serve immediately.

 

Parmesan Garlic Crumbed Fish

2 5-ounce  skinless firm white fish fillets, room temperature

2 tablespoons Dijon mustard

Olive oil spray

Salt

Pepper

For crumb:

1/2 cup panko breadcrumbs

1 tablespoons parsley, finely chopped

1/3 cup Parmesan cheese, finely grated

1 garlic clove, minced

1 tablespoons olive oil

Pinch of salt

Preheat grill / broiler on high.

Combine crumb ingredients and mix well to combine.

Sprinkle both sides of fish with salt and pepper, then spread mustard on the top. Press mustard smeared side of the fish into the crumb mixture and press down on it. Spray with oil.

Drizzle 1/2 tablespoon oil in a skillet and heat over high heat. Once skillet is hot, place fillets in the pan, then broil five to six minutes, until crumb is golden and fish is cooked, rotating as required. Fish should flake in center.

Alternatively, bake fish in a 390-degree oven for 10 to 12 minutes, then finish under the broiler on high until crumb is golden.

Serve immediately with lemon wedges.

 

 

Chili Lime Fish

For fish:

11 ounces thin, skinless white fish fillets, cut into 2-1/2 inch square pieces

1/4 teaspoon kosher salt

1/4 cup rice flour or wheat flour

2 tablespoons canola oil

For sauce:

2 teaspoons sesame oil

2 garlic cloves, finely minced

2 teaspoons ginger, finely minced

1 teaspoon chili flakes or red pepper flakes

2 tablespoons sriracha

2 teaspoons light soy sauce or fish sauce

3 tablespoons brown sugar

1/2 cup water

2 tablespoons lime juice

For optional garnishes:

2 tablespoons coriander or cilantro leaves

1 tablespoon large red chili, finely sliced

Lime wedges

For serving:

Rice of choice

Sprinkle fish with salt, then dust with rice flour and shake off excess.

In a non-stick skillet, heat oil over medium-high heat. Cook fish in oil until golden on each side and internal temperature reaches 130 degrees, then place on a plate and set aside.

Place sesame oil in the same pan over medium heat. Cook garlic, chili and ginger in pan about 20 seconds, until golden.

Add everything else except lime juice. Simmer, stirring, about two minutes, until sauce is reduced and syrupy. Add lime juice and stir. If sauce gets too thick, add water.

Place fish into sauce, turning to coat. Serve over rice with garnishes of choice.

 

 

Garlic Butter Salmon

4 6-ounce salmon fillets, skinless and boneless

1/2 teaspoon kosher salt

1/4 teaspoon black pepper

1-1/2 tablespoons olive oil

1 tablespoon garlic, finely minced by hand

6 tablespoons salted butter, cut into cubes

1 teaspoon lemon juice, plus more to taste

2 teaspoons parsley, finely chopped

Take salmon out of fridge 30 minutes before cooking. Sprinkle both sides with salt and pepper.

Heat oil in large nonstick skillet over medium-high heat. Add salmon, presentation side down, and cook three minutes, until golden. Turn fish and cook one minute, then add butter. Once butter is melted and foaming, add garlic and immediately start spooning the bubbling butter continuously over the salmon for 1-1/2 minutes.

Internal temperature of salmon should be 122 degrees for medium-rare. Place salmon on a plate and rest three minutes.

Put pan back on unlit stove to keep butter hot. Add lemon juice.

Place salmon on serving plates. Spoon over butter and garnish with a sprinkle of parsley.

 

 

Fish Chowder Soup

3 tablespoons butter, unsalted

2 garlic cloves, minced

1 small onion, finely chopped

2 small carrots, halved and cut into 1/4-inch slices

1/2 cup dry white wine, optional

1/4 cup flour

3 cups milk

2 cups fish stock, clam juice or chicken stock, preferably low sodium

2 cups potato, cut into 1/2-inch cubes

1 cup corn, frozen or canned and drained

1/2 teaspoon salt

Finely ground black pepper

1.2 pounds skinless white fish fillets, cut into 1-inch pieces

1 cup peas, frozen

For garnishes, optional:

1/4 cup green onions, halved and finely sliced

Crusty bread for dunking

Melt butter in a large pot over medium heat. Add garlic and onion and cook five minutes, until translucent but not golden.

Add carrots and stir. Turn heat up to high and add wine. Stir, then let it simmer rapidly until mostly evaporated. Add flour and stir 30 seconds. Slowly pour in broth, stirring, then stir in milk.

Add potato, corn, salt and pepper. Bring soup to simmer, then reduce heat and simmer. Cook, stirring occasionally, eight minutes, until potato is almost cooked.

Add fish and peas and simmer three minutes, until fish is just cooked. Adjust salt and pepper to taste. If soup is too thick, add a touch of water or milk.

Serve  garnished with green onions and crusty bread on the side for dunking.

 

 

Fish Fingers

1.2 pound white fish fillets , patted dry

Oil spray

For crumb:

1-1/2 cups  panko breadcrumbs

1/4 cup Parmesan cheese

2 teaspoons paprika, optional

1/2 teaspoon salt

1/2 teaspoon pepper

For batter:

1 egg

1 tablespoon mayonnaise

2 tablespoons flour

1/4 teaspoon salt

1/4 teaspoon pepper

For serving:

Tartar sauce or seafood dipping sauce

Lemon wedges

Finely chopped chives or parsley, optional

Spread breadcrumbs on baking sheet and spray with oil, then bake in a 350-degree oven for four minutes, until golden. Transfer breadcrumbs into bowl. Add remaining crumb ingredients and mix.

Mix batter ingredients in a bowl.

Cut fish into 3/5-by-4-1/2-inch strips. Place fish in batter, then gently mix with rubber spatula to coat. Pick up fish with tongs, place in breadcrumbs. Spoon over crumb, use fingers to press to adhere.

Transfer fish to oiled baking tray and spray with oil. Bake in a 425-degree oven 13 minutes, until crispy on the outside.

Serve immediately with lemon wedges, tartar sauce or other sauce of choice.

 

Chili, Lime and Cumin Cod

2 pounds fresh cod fish fillets

1 teaspoon chili powder

1/2 teaspoon dried parsley or 1/2 teaspoon dried cilantro

1⁄2 teaspoon salt

2 tablespoons butter

1⁄4 teaspoon cumin

1 lime, juiced

Coat an oven-safe pan with oil or cooking spray, then place cod in pan and sprinkle with chili powder, herbs and salt.

Roast in a 450-degree oven for five to seven minutes, until opaque.

Melt butter in small saucepan. Add cumin and lime juice and cook one minute.

Before serving, drizzle butter mixture over cod.