Meatless Fridays mean fish, seafood for many

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 your 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 and seafood from tasty.co.

 

Garlicky Orzo Shrimp Scampi With Asparagus

Olive oil

1 pound large shrimp, peeled and deveined, with peels reserved

A few sprigs parsley

2 tablespoons finely chopped parsley

6 to 8 whole black peppercorns

2 tablespoons fresh lemon juice

Zest of 1 lemon

Lemon wedges

1/2 teaspoon red-pepper flakes

7 cloves garlic, 2 smashed, 5 minced

2 tablespoons salted butter

1-1/4 cups dry orzo

16 to 18 asparagus spears, cleaned, trimmed and cut into pieces

1 tablespoon chopped parsley, for serving

Drizzle a small amount of olive oil into a medium saucepan over medium-high heat. Add shrimp peels and saute about two minutes, until they change color. Add three cups water, parsley sprigs, peppercorns, two smashed cloves garlic and 1/2 teaspoon salt. Allow the stock to come to a boil, then lower the heat and let simmer 15 minutes. Strain through a mesh strainer and reserve 2-1/4 cups stock. If you have a little less than that, just add a little water and stir to combine.

Place shrimp, one tablespoon olive oil, lemon zest, red pepper flakes, half the garlic and 1/2 teaspoon salt in a bowl and stir to combine. Set aside.

Place butter in the skillet and melt over medium heat. Stir in orzo and toast three minutes, until you can smell an almost nutty aroma. Stir in remaining garlic and cook 30 seconds. Pour in reserved shrimp stock and lemon juice, stir to combine, and increase heat to high until it boils. Lower heat to medium-high and cook orzo nine to 10 minutes, until most of the liquid is soaked up.

Nestle the shrimp in the orzo in a single layer, allowing shrimp to touch the pan, place asparagus on top, cover and continue cooking on low for five to seven minutes, until the shrimp steam and cook through. Turn heat off and allow the dish to sit covered for a couple minutes, then uncover, stir to combine, sprinkle with parsley and serve with lemon wedges to squeeze on top.

 

 

Chimichurri Shrimp

1/4 cup finely minced shallots

1/4 teaspoon kosher salt, plus more to taste

1/2 teaspoon sugar

1 finely minced hot chile

1/4 cup freshly squeezed lime juice

Scant 1/4 cup finely minced cilantro

2 tablespoons finely minced parsley

1/3 cup extra-virgin olive oil, plus more to taste

1 pound 16 to 20-count shrimp, peeled, deveined and butterflied

1 tablespoon neutral oil

Set a cast iron skillet on a grill, cover it, and preheat to high.

In a small bowl, combine shallots, salt, sugar, chile, lime juice and herbs. Drizzle in olive oil, stirring to combine. Taste and adjust with more salt, sugar, vinegar if it needs more bite or oil if it needs less bite. To add heat, add a pinch of crushed red pepper flakes.

Place shrimp in a large bowl and season generously with kosher salt.

When the grill temperature is 550 degrees, pour neutral oil into the skillet and carefully add the shrimp. Shake the skillet, cover the grill and cook two minutes. Uncover, shake again, and cook for 30 to 60 seconds longer.

Transfer shrimp to a large bowl. Toss with about half of the chimichurri. Transfer shrimp to a platter and serve immediately, with remaining chimichurri on the side.

 

 

 

Skillet-Grilled Fish Tacos With Cilantro-Lime Crema

For crema:

1 heaping cup cilantro

2 tablespoons fresh lime juice, plus more to taste

1 cup sour cream

1 teaspoon sugar

1/4 teaspoon kosher salt, plus more

For tacos:

1 pound haddock, cod or grouper fillets, 1/2 to 1-inch thick

Kosher salt

Cayenne pepper

1 tablespoon grapeseed or other neutral oil

2 to 4 tortillas

Slaw

Lime wedges, for serving

Set a cast-iron skillet on a grill. Close the grill, set it to high, and let it heat to between 550 and 600 degrees.

In a food processor, pulse cilantro and two tablespoons lime juice until finely chopped. Add sour cream, sugar and 1/4 teaspoon  salt and purée until smooth. Taste, adjusting the amount of salt or lime juice. Alternatively, finely chop the cilantro by hand, then add the lime juice, sour cream, sugar, and salt and whisk until smooth.

If the fish is long, cut it in half so it will fit in the skillet. Season fish generously with salt on both sides. Season with cayenne.

Open grill and pour enough oil into the hot skillet to coat the bottom in a thin layer. Carefully lower the fish into the skillet. Cover the grill and cook three minutes, then check the fish by prodding it with a spatula — it should flake fairly easily. If it doesn’t, close the lid and cook one minute more. Remove the fish with a spatula and place on a platter.

Turn off the grill. Place tortillas on the grate for about 20 seconds, flip and cook another 20 seconds, until the tortillas are soft and have grill marks on each side. Transfer to the platter.

Spoon slaw into the tortillas. Break the fish into pieces and place some over the slaw. Drizzle with crema. Squeeze lime wedges over top and serve with more wedges on the side.

 

 

 

Lime and Tarragon Aioli With Panko Crusted Fish Sticks

For aioli:

2 large garlic cloves, lightly crushed

1/4 cup plus 2 tablespoons olive oil

2 egg yolks

2 tablespoons freshly squeezed lime juice

1 teaspoon lime zest

1 tablespoon chopped fresh tarragon

1/2 teaspoon sea salt

1 pinch freshly ground black pepper

1/2 cup minus 2 tablespoons vegetable or canola oil

For fish sticks:

1 cup oil, plus more for deep frying

1 pound firm to semi-firm fish, such as cod or sea bass

2 beaten eggs

1 cup panko

1 pinch salt

Pepper

For aioli, place garlic cloves in olive oil in a small saucepan and simmer on very low heat, being careful not to let the garlic get brown. Turn off the flame after a few minutes and let the garlic sit in the oil until it softens, then cool.

Place egg yolks, cooled garlic cloves, lime juice, lime zest, tarragon, salt and pepper in a blender. Blend until smooth. Then, with blender running slowly, add vegetable oil and garlic-infused olive oil. The aioli will be thick and creamy and a lovely light green. Adjust seasoning and citrus to your taste.

For fish sticks, heat about four inches of oil in a heavy sauté or sauce pan to 375 degrees. You can also pan-fry the fish sticks in about an inch of oil in a seasoned cast iron or nonstick skillet.

Cut fish into pieces, dip in egg and then in panko. Carefully drop fish sticks into hot oil and fry until golden brown. Remove and place on paper towel-lined plate to absorb any extra oil. Add additional salt if desired.

Serve with aioli as a dipping sauce.

 

 

Red Thai Curry Mussels

2 tablespoons salted butter

3 tablespoons Chinese rice wine, cooking wine, not sweet

5 roma tomatoes, seeded and chopped

6 cloves garlic, minced

2 tablespoons freshly chopped/peeled ginger root

2 14-ounce cans unsweetened coconut milk

6 teaspoons Thai red curry paste

2 tablespoons Asian fish sauce

Juice of 2 lime wedges, plus wedges for garnish

1/2 teaspoon kosher salt

3 pounds fresh mussels, cleaned and debearded

1/4 cup chopped cilantro, plus extra for garnish

In a large, heavy saucepan over medium-high heat, stir together butter and rice wine until hot. Add garlic and ginger, stirring one minute. Add tomatoes, coconut milk, red curry paste, fish sauce, lime juice, cilantro and salt. Whisk to combine well and loosen any clumps.

Add mussels and bring liquid to a simmer. Cover and simmer about five minutes, just until mussels have opened. As soon as mussels have opened, transfer to a serving dish. Garnish with extra lime wedges and fresh cilantro. Serve with rustic bread.

 

 

 

Le French Tuna Salad Sandwich

1/2 loaf crusty French baguette

1 clove garlic, cut in half

4 to 6 basil leaves

1 6-ounce can tuna

3/4 cup Nicoise or Kalamata olives, sliced

1/2 cup red bell pepper, seeded and sliced thin

1/2 small red onion, finely chopped

1/4 cup Italian flat leaf parsley, finely chopped

1 jar or can artichoke hearts, drained and chopped, optional

1/4 cup blanched French green beans, sliced into thirds, optional

3 tablespoons fresh lemon juice

6 tablespoons extra virgin olive oil, plus more for drizzling

1 pinch sea salt

Freshly ground black pepper, to taste

Slice the loaf of bread in half lengthwise. Remove some of the insides of the bottom half to create a trough. Brush both halves with a little extra virgin olive oil. Rub each with garlic. Line the bottom half with basil leaves.

In a mixing bowl, combine tuna, olives, red bell pepper, onion, parsley, artichoke hearts and green beans. In a measuring cup or small bowl, whisk the lemon juice into the olive oil until it is emulsified/combined. Pour vinaigrette into the tuna mixture and stir to combine. Season to taste with sea salt and pepper.

Spoon tuna mixture into the trough of the baguette over the basil leaves. Wrap sandwich well in plastic. Crush it by placing a brick or heavy cast iron skillet on top and refrigerate, preferably with the weight, overnight.

Cut sandwich in half. Serve with cubes of feta cheese and a tart Granny Smith apple.

 

 

Parmesan Crusted Tilapia

1-1/2 pounds tilapia

3/4 teaspoon kosher salt

3 tablespoons mayonnaise or 2 tablespoons melted butter or olive oil

1/2 cup grated Parmesan cheese

1/2 cup Italian panko

Fresh ground black pepper

Bring tilapia to room temperature. Place on a cutting board and pat it dry with a paper towel.

In a medium bowl, mix grated Parmesan cheese and Italian panko.

Spread mayonnaise on both sides of each fillet. Sprinkle the tops with the salt and a few grinds black pepper. Flip over one fillet and sprinkle the breadcrumb mixture on the back, then place the reverse side on a parchment-lined baking sheet and sprinkle the top with breadcrumbs. Repeat with the other two fillets.

Bake in a 425-degree oven for 16 to 18 minutes, until browned and flaky and the internal temperature is 140 degrees when measured with a food thermometer.

 

 

Avocado Lime Salmon

6 ounce skinless salmon fillet

1 clove garlic, minced

Olive oil

Kosher salt

Freshly ground black pepper

1/2 teaspoon paprika

For avocado topping:

1 avocado, pitted and diced

1/4 medium red onion, chopped

1 tablespoon chopped fresh cilantro

1 tablespoon olive oil

Kosher salt

Freshly ground black pepper

1 tablespoon lime juice

On a parchment-lined baking sheet, rub salmon with garlic, olive oil, salt, pepper and paprika. Bake in a 400-degree oven for 10 to 12 minutes, until cooked through.

In a small bowl, gently mix together the avocado, red onion, cilantro, olive oil, salt, pepper and lime juice. Don’t overmix.

Spoon avocado topping over the salmon and serve.