Main Course Fish

Lemon Sole with Avocado and Lime

Lemon+Soul+with+Avocado.jpg

Makes 2 servings. 

This is a flavorful, attractive and nutritious dish which I like to serve with broccoli rice. Grey sole lends itself to this dish as well.

INGREDIENTS:

  • 1 tablespoon unsalted butter, melted

  • ¼ of a small avocado

  • 1 garlic clove

  • Kosher salt

  • Zest of 1 lime

  • 2 tablespoons lime juice

  • 1/3 cup loosely packed flat leaf parsley, coarsely chopped

  • 1/3 cup cilantro leaves

  • 2 skinless lemon sole fillets, about 6 ounces each

  • Freshly ground black pepper

PREPARATION:

  1. Preheat the oven to 500F.

  2. Grease a ceramic, glass or an enameled lined ovenproof dish with some of the melted butter.  

  3. Place the rest of the butter in a small dish, add the avocado and mash to a paste. Finely chop the garlic, sprinkle with ¼ teaspoon of salt and mash to a paste. Add to the avocado along with lime zest, lime juice, parsley and cilantro. Season to taste with salt and pepper. 

  4. Pat dry the fillets with paper towel, place on a piece of wax paper and season on both sides with salt and pepper . 

  5. Spread the avocado puree on the darker side of the fillet. Tuck the thinner end under towards the center, so it covers about half of the fillet; fold the other end on top to form a neat three layered “packet.”

  6. Place the packets in the dish with the folded side on the bottom and cover the dish with heavy foil (the entire dish can be prepared several hours in advance up to this point and refrigerated). Before baking, bring to room temperature.  

  7. Bake in the oven for 13 minutes, or until the inside of the fish has turned opaque (the fish will continue cooking when it is outside of the oven). 

  8. To serve, spoon some of the accumulated juices over each fillet.

Salmon with Dill Yogurt Sauce

Salmon+with+Dill+Yogurt+Sauce.jpg

Makes 2 servings. 

I like to cook this dish in spring and summer when wild salmon is plentiful. It is easy to prepare and lovely at room temperature, served with yogurt in a separate dish on the side.  

INGREDIENTS:

  • 2 center cut wild skinless salmon fillets, 6 ounces each

  • Kosher salt

  • Freshly ground black pepper

  • ½ tablespoon unsalted butter

DILL YOGURT SAUCE:

  • 5.3 ounces Greek plain yogurt

  • 1 shallot, finely chopped or 2 scallions including green part, coarsely chopped

  • ½ tablespoon capers, coarsely chopped

  • Zest of ½ lemon

  • 1 tablespoon lemon juice

  • ¼ teaspoon Kosher salt

  • Freshly ground black pepper

  • 6 dill sprigs, snipped with scissors

PREPARATION:

  1. Preheat oven to 400 F. 

  2. Line a baking sheet with foil. Pat fish dry with paper towels. Place on the foil and season on both sides with salt and pepper. Top with slivers of butter.

  3. Bake for 10 minutes. The inside of the fish should be slightly opaque. I like mine medium rare.  

  4. While the fish is baking make the Dill Yogurt Sauce and season to taste with salt and pepper.

 
 

Baked Branzino Fillets

Baked+Bronzino.jpg

Makes 2 servings. 

Easy, quick and nutritious.

INGREDIENTS:

  • 2 skinless Branzino fillets, about 6 ounces each

  • Kosher salt

  • Freshly ground black pepper 

COATING:

  • ½ cup loosely packed flat leaf parsley

  • 4 halves sun dried tomatoes packed in oil

  • 2 tablespoons extra-virgin olive oil

  • 2 tablespoons lemon juice

PREPARATION:

  1. Preheat oven to 450F.

  2. Pat fish dry with paper towels and season with salt and pepper on both sides.

  3. Place in an oven proof dish.  

  4. Chop the coating ingredients coarsely and spread on top of the fillets.

  5. Bake for 8 minutes or until the fish has just turned opaque.

 
 

 

Dorade in a Coconut Tomato Sauce

Dorade in a Coconut Tomato Sauce.jpg

Makes 4 servings.                                                                                                  

Dorade is a tender, delicate white fish, quite similar to red snapper or branzino. The sauce has a bit of a kick, and the cilantro gives it a beautiful appearance. The fish is prepared earlier in the day and the sauce can be made at the same time. Pair it with any rice.   

INGREDIENTS FOR FISH:

  • 4 skinless Dorade filets, about 6 ounces each

  • Kosher salt

  • Freshly ground black pepper

  • ½ teaspoon curry powder

  • 3 tablespoons lime juice

INGREDIENTS FOR SAUCE:

  • 3 tablespoons extra-virgin olive oil

  • 3 shallots, finely chopped

  • 3 garlic cloves, finely chopped

  • ¾ cup unsweetened coconut milk

  • ½ cup chopped tomatoes (See Note)

  • Kosher salt

  • Freshly ground black pepper

  • Cilantro leaves, for garnish

PREPARATION:

  1. Pat the filets dry with a paper towel and lightly season both sides with salt and pepper. In a small bowl, combine the curry powder with the lime juice and spread it over the fish.  

  2. Place the fish in a zip-top plastic bag. Seal the bag and refrigerate for at least two hours. 

  3. Before cooking bring the fish back to room temperature. 

  4. Preheat the oven to 450 F. 

  5. Heat the olive oil in a small saucepan. Add the shallots and garlic, and sauté, covered, over low heat until soft, about 5 minutes.  Add the coconut milk and chopped tomatoes. Bring to a boil, lower the heat and cook uncovered, for about 5 minutes to thicken the sauce. Season to taste with salt and pepper.

  6.  Spoon some of the sauce into a nonreactive baking pan large enough to hold the fish in one layer.

  7.  Place the fish on top and spoon the rest of the sauce over the fish. Bake for about 8 minutes, or until the fish has just turned opaque. If not completely cooked, cover it with foil for a minute and it will continue cooking.

.NOTE:

I use the Pomi brand chopped tomatoes from 100% fresh Italian tomatoes, which come in a carton. Leftover tomatoes can be refrigerated and even frozen.

 
 

Snapper with Olive Topping

Snapper with Olive Topping.jpg

Makes 4 servings.

This main course fish dish is simple, easy and tasty.

INGREDIENTS:

  • 4 skinless snapper fillets, about 6 ounces each

  • Kosher salt

  • Freshly ground black pepper

  • 3 tablespoons extra-virgin olive oil

  • 3 tablespoons lime juice

TOPPING:

  • 4 sundried tomato halves packed in oil, cut into thin strips

  • ¾ cup mixed pitted olives, cut into small pieces

PREPARATION:

  1. Preheat the broiler.

  2. Pat the fish dry with paper towels and season lightly with salt and pepper on both sides.

  3. Place the fish on a foil lined broiling pan and sprinkle with the oil and lime juice.

  4. Broil very close to the heat source for about 6 minutes, without turning, or until the inside is opaque.

  5. Keep the TOPPING warm in a small skillet and scatter over the fish.