Tag Archives: fish

Local Trout and Chickpea Salad

01 Monday Jul 2013

Posted by in appetizer, beans, Fish, gluten-free, seasonal, Side dish

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DSCN3085Food:

Local Trout and Chickpea Salad serves 6

1- 1 1/2 lb local Koosharem Trout (Farmers Market)

1 c. dry chickpeas (soaked overnight, drain, cook and drain again= 3 c. cooked, you can use canned if you don’t want to start with dry beans) (Click here and scroll down for a basic bean cooking recipe)

1 c. Yee Haw No Frill Dill Pickles, chopped (local,Farmers Market, Whole Foods)

2 c. celery, chopped (Farmers Market)

1/4-1/2 of a whole purple onion, chopped (Farmers Market)

1/2 c. parsley, chopped (I got to use some from my garden!)

1 T. fresh dill, chopped plus a few sprig for the fish (Farmers Market)

2 lemons, plus 1 more for garnish

1 T. dry lavender (Farmers Market)

2 T. pickle juice

2 T. Dijon mustard (they have a new mustard booth at the Farmers Market but they are only there every other week, I haven’t been able to try them yet.)

1/4 c. olive oil, more for garnish

salt and pepper

Sunbridge Sunflower Sprouts (local, Whole Foods or Good Earth)

Directions:

For the fish-

1. Pre heat the oven to 350 degrees. Line a baking sheet with parchment or foil. Place a cooling rack over the lined baking sheet, place the fish on top of the cooling rack and season with salt and pepper, sprinkle on the lavender (this trick came right from the Koosharem fisherman themselves!) and lay the sprigs of dill over the fish. Last, slice one of the lemons into rounds and lay this over the seasoned fish. Place the fish in the oven, before you close the door, pour some water into the bottom of the baking sheet. This will keep the fish moist while cooking. Cook for 20 minutes or until an instant read thermometer reads 125.

DSCN3069DSCN3071When the fish is cooked pull out of the oven and let is cool while you get the other ingredients ready.

For the salad-

1. In a large mixing bowl whisk the pickle juice, olive oil and Dijon mustard together. Add the juice and zest of the other lemon and whisk again. Season with salt and pepper.

2. Next add the celery, pickles, purple onion, parsley, dill and the chickpeas. Fold all the ingredients together with the dressing until well mixed. Next break up the cooked trout gently and add it to the other ingredients, fold together gently.

DSCN3079DSCN3080DSCN30833. Place the salad in the fridge to let the flavors develop, check for seasoning and add more salt and pepper if necessary. When ready to serve, scoop some of the salad into your favorite bowls or plates, drizzle with olive oil and top with a handful of sunflowers sprouts, garnish with a wedge of lemon. EAT! (Or do what I did and serve this in individual lunch containers and have it for lunch all week!)

DSCN3084Love:

This recipe is for my sweetie (wait, aren’t they all?!), he loves tuna salad but I don’t like buying canned tuna. It would take too long to explain and then you would think I’m crazier than I appear, just trust me fresh is where it is at. So imagine my excitement the first week of the downtown farmer’s market when I saw the Koosharem Steelhead booth! I was first attracted to the booth because I spotted two red heads, I kind of have a thing for red heads, red headed cat, red-headed friends, I digress. Any who, I went over and checked out what they had to offer, they were so friendly and their fish looked beautiful and no trace of fishy smells, this equals fresh. We chatted for a while about their practices, read more about that here, and I bought some with this recipe in mind. I couldn’t be happier with this recipe turned out and it made my sweetie very happy (as usual!), I can’t wait to make it again for our next Red Butte Concert with our friends. The Koosharem boys are located at the north-east corner of the farmers market, and they are only there every other week. Look for them this weekend July 6, but you’ll have to push me out of line to get some! Enjoy!

Smoked Salmon Dill Egg Cups- Happy Easter

04 Wednesday Apr 2012

Posted by in breakfast, Fish

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Smoked Salmon Dill Egg Cups Makes 12

8 oz wild smoked salmon, chop into smaller pieces

2/3 c. low-fat organic cottage cheese

4 eggs (mine came from my buddy Dean’s chickens)

1/4 c. water

1/4 yellow onion, grated

1 c. raw broccoli, chopped (sub with asparagus)

1/4 c. each dill, parsley

zest of one lemon

3/4 c. almond meal

3/4 c. Parmesan or Pecorino cheese

freshly grated pepper

Directions:

1. Preheat the oven to 400 degrees, line a 12 serving cupcake/muffin pan with cupcake liners.

2. In a large bowl combine cottage cheese and grated onion, add some freshly grated pepper and mix together. Next add the salmon, broccoli, dill, parsley, lemon zest and mix until well combined.

3. In a separate bowl whisk the 4 eggs and the 1/4 c. water. Lightly season with salt and pepper, add this to the salmon mixture. Mix to combine. Lastly add the almond meal and mix one more time.

4. Using a 1/4 c. measuring cup fill the each of the cupcake/muffin liners with the salmon mixture. Top each one with 1 tsp. of either Parmesan or Pecorino cheese. Place in the oven and bake for about 28 min, or until set and golden brown on top. I like mine cold, so let them cool completely and place in an airtight container in the fridge. Serve alone or along side a big green salad.

Nutrition:

Wild Salmon- Omega 3 fatty acids, High Quality Protein, Essential Amino Acids, Vitamin A, Vitamin D, Vitamin B6, Vitamin B, Vitamin E, Appreciable amounts of calcium, iron, zinc, magnesium, and phosphorus (Courtesy of Wild for Salmon)

Eggs: In my opinion eggs sometimes get a bad rap. They are an excellent source of low-cost high quality protein. They are a great source of vitamin K and very good source of selenium and vitamin D. Some eggs contain omega-3 fatty acids depending on what they eat. Commercially produced eggs contain virtually no omega-3’s. Local eggs are your best bet. (The eggs pictured above came from my buddy Dean’s chickens. These chickens live in a healthy happy environment, they are so fresh that there is a feather in the egg carton!)

Love:

I have made these little egg cups a number of times, usually for a snack mid morning or late afternoon. But when I was thinking about this up coming Easter weekend I thought they would be great for brunch, maybe with a big green salad and fresh fruit. You can bake them of the night before, place them in the fridge and they will be ready to go the next morning- genius! I love recipe that make Sunday morning a breeze and this one will definitely do that. Also, its Spring so sub out the broccoli for asparagus. Good luck and I hope you all have a beautiful Easter weekend, for other Easter ideas check out my post below for last years menu.

Crepes- Happy Easter

Twice Baked Potatoes- Easter Dinner

Mussels Linguine

11 Saturday Feb 2012

Posted by in pasta, shellfish

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 Food:

Mussels Linguine- Serves 2

Mussels:

1 lb mussels, bearded, rinsed and drained (if any are open, discard)

1/2 Fresno chile, chopped

2 garlic cloves, chopped

1/4c. olive oil

1c. white wine

1 lemon, juice and zest

salt and pepper

Topping:

3/4c. bread crumbs (toast these in a saute pan w/ a little olive oil or butter, season with the salt and pepper)

1/2c. parsley, chopped

1/4c. Parmesan cheese

pinch of salt and pepper

Pasta:

1/2 package whole wheat linguine

salt for water

Directions:

1. Start by placing two pans on your stove, a saute pan for the mussels and a large pot for the pasta (this dish comes together very quick, so make sure all your ingredients are ready to go). Fill the big pot with water and bring to a boil, add about 1 T. salt and add the pasta. Do not over cook the pasta!

2. Right when you drop the pasta move on to the mussels, turn the heat to medium for your saute pan. Add the olive oil, garlic and chile, when these start to sizzle (do not burn) add the mussels and stir to coat. Place a lid on the mussels and let them cook while you wait for the pasta.

3. While you wait for the mussels and pasta, toss your bread crumb topping together (toasted bread crumbs, parsley and cheese) in a bowl and set aside to top the dish just before you serve.

4. When the pasta is done, drain and portion out between the two bowls. Next take the lid off the mussels (if mussel isn’t open, discard) and turn the heat off, add the juice and zest of the lemon-toss to combine. I split the mussels between the two bowls and then poured the wonderful sauce over the mussels and pasta. Top with the bread crumb mixture. Serve immediately!

Nutrition:

Mussels- Fish and shellfish are nutrient-dense and an excellent source o high quality protein, vitamins and minerals, but their content of omega-3 fatty acid is where we get the most bang for our bite. Mussels fall under a medium level group by their omega-3 fatty acid content. Look for blue or green mussels, farmed mussels are the ‘best choice’ because they are farmed in an environmentally responsible way.

Whole Wheat Pasta- Whole grains in your diet may reduce your risk of certain chronic diseases. Certain cancers especially gastrointestinal cancer. Heart disease: antioxidant’s contained in whole grains may work with fiber and other compounds to reduce your overall risk.

Lemons- This citrus fruit ranks high in its medicinal value and having many therapeutic uses. It is a good blood and body purifier and a mild diuretic. The juice also aids in the removal of old drug poisons from the body.

Parsley- High concentration of antioxidants, a blood builder and purifier. It makes a wonderful tea and helps to release retained water from the body.

Love:

I often order this dish when we go out for a special dinner, I have always been a huge fan of mussels and clams and especially over pasta. I’m Italian, what can I say?! Yesterday was the mine and Bill-y’s first date eight years ago, we usually do something special that day instead of Valentines Day (it just means more to us), and since we decided to spent the whole day out and have dinner at home I wanted to make something out of the ordinary. Bill-y probably would order this dish out (he usually orders a hamburger) but all I heard from him was mmm, mmm! He loved it, I loved it, all was well in the Cordary house last night. Happy Dating Anniversary my sweet… until next year. Enjoy!

Wild Salmon and Veggies- It’s What’s For Lunch

16 Monday Jan 2012

Posted by in dressing, Fish

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Mmm...Lunch

Food:

Wild Salmon and Veggies

I made 8 lunch containers, 1 for Billy and me Mon-Thurs, I am going to just give the amounts for one container.

4 oz baked wild salmon (I baked the salmon in the oven for 20 minutes @400 degrees the salmon was a little room temp)

1/4c. forbidden rice

1/4c. steamed peas

1/4c. steamed edamame

1/4c. Sunbridge sunflower sprouts (they are a local grower here in Ut, they have great food items)

Dressing: Cilantro Miso Vinaigrette

1. Measure all the ingredients into your favorite lunch container with a lid. Place in the fridge until ready to eat.

2. When ready to eat, drizzle the dressing on the wild salmon and veggies and EAT!

Nutrition:

Wild Salmon- Omega 3 fatty acids, High Quality Protein, Essential Amino Acids, Vitamin A, Vitamin D, Vitamin B6, Vitamin B, Vitamin E, Appreciable amounts of calcium, iron, zinc, magnesium, and phosphorus (Courtesy of Wild for Salmon)

Peas- Peas are lower in calcium and phosphorus than beans but provide similar levels of protein, carbohydrates and fat. They are a good source of protein, B vitamins and a variety of minerals including phosphorus, manganese, magnesium, potasium and iron. (Courtesy of ‘The Encyclopedia of Healing Foods’ by Micheal Murray, N.D.)

Miso- Miso contains living enzymes that aid digestion and help maintain healthy intestinal flora. Miso is a rich of minerals. It tones and cleanses the body of toxins and metals such as radiation and mercury, and it helps the body assimilate good cholesterol and break down bad. (Staple in my house) (Courtesy of ‘Clean Food’ by Terry Waters)

Forbidden Rice Forbidden Rice is a black. During the Ming Dynasty in China, black rice was fed only to the emperors. It was referred to as “longevity rice” or “tribute rice” and was believed to ensure good health and a long life. Black rice is rich in antioxidants, low in fat and high in fiber. It is a nutritionally balanced food. In addition, its dark purple hue adds a wonderful color to any meal. (A new staple in my pantry)

Love:

Every week is a new challenge for me to create meal plans that are balanced and healthy, dinner seems to be the most indulgent meal of the day so I need lunch to pack a powerful nutritional punch. The last two weeks for lunches we have had the Azuki/Aduki Bean and Kabocha Squash which is a nutritional powerhouse but I was ready to switch things up, it didn’t hurt that I had a huge Wild Salmon fillet begging to get out of my freezer. This is a simple dish that can be made for lunch or dinner- you decide. ENJOY!

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Zuppa e Councesze: Soup with Mussels

29 Saturday Oct 2011

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Honestly this is on of the best recipes I’ve made in awhile, maybe because the first time I saw this recipe on David Rocco’s Dolce Vita show on the Cooking Channel I’ve been waiting for the best time to make it, well last night was the night and this recipe didn’t disappoint. Fresh, easy, seasonal and healthy- all the things this Cosmo Hippie Chef looks for. I served it with a crisp white table wine and slices of baguette topped with black truffle butter- totally gourmet and we didn’t have to leave the house. Maybe I should start charging Billy for dinner, Kidding! Enjoy!

TOTAL TIME:45 minPrep:20 Cook:25 min YIELD:4 to 6 servingsLEVEL:EasyIngredients

1/2 cup/125 ml extra-virgin olive oil
2 cloves garlic, crushed
1 fresh chile pepper, chopped (I used a fresno chile, they have a sweet heat. A new ingredient in my kitchen.)
2 pounds/1 kg fresh mussels, cleaned and debearded* (I only used a pound)
1 cup/250 ml white wine
Salt and freshly ground black pepper
1 onion, chopped
10 ounces/300 g butternut squash, peeled, seeded and cut into cubes
7 ounces/200 g ditalini pasta
2 cups/500 ml water (I used veggie broth)
1/2 cup/125 ml Parmigiano cheese

*I used the juice and zest of an orange,  I mixed those in right at the end

Cook’s Note: To clean fresh mussels, rinse under cold running water and rip off any beards. Discard any that do not close when tapped.

Directions

Heat up 1/4 cup extra-virgin olive oil in a deep saucepan. Add the garlic and chopped chile pepper and cook for 1 minute. Add the mussels, wine, salt, pepper, and stir together. Cover with a lid, allowing the mussels to steam open. Cook until all the mussels are fully opened. Discard any unopened mussels.

In another saucepan, heat up 1/4 cup olive oil. Add the onion, butternut squash, salt, and black pepper. Cook for a few minutes. Then add the pasta and mix together. Add the water and allow the mixture to cook for 15 minutes or until the squash is fork tender. Cook’s Note: To give the soup a creamier consistency, mash 1/2 the squash with the back of a fork.

While the butternut squash and pasta are cooking, shell the mussels and place them back into the saucepan. Transfer the mussel soup to the butternut squash soup. Mix together and add the Parmigiano cheese.

Shrimp Tostadas

23 Tuesday Aug 2011

Posted by in Fish

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I use to make this recipe back in the day when I was single and living in my shabby chic apartment on Elizabeth St., those were the days. What is great about this recipe is that it is fast to whip up and feeds 4-6 people comfortably, with a few beers of course. This recipe is now one of Billy’s favorites and is requested during the summer when something light is called for. I hope you make these for your next backyard hangout. Enjoy!

I bought this beautiful, flavorful shrimp at Aquarius Fish Co.

Disclaimer: There is technically not a set recipe, just don’t over do it on the onions and garlic and you’ll be fine. (This means you Jenn)

-Shrimp Tostadas-

1-1 1/2 lb shrimp (I used large wild Louisiana shrimp) peel, devien and cooked just until pink, drain and let cool and then chop into a few smaller pieces
1/2 large onion, diced
2-4 cloves garlic, minced
1 pint baby size tomatoes
1 bunch cilantro, chopped
1 jalapeno, stemmed, seeded and diced
2 limes, juiced
Salt and pepper

1. Start by placing the onion, garlic, tomatoes, cilantro, and jalapeno into a large mixing bowl. Toss to combine, next add the lime juice and toss again.
2. Add the shrimp to the already mixed mixture and toss another time to combine all the ingredients.
3. Place in fridge and let marinate for a few hours or even overnight. Toss a few times while marinating. Serve cold. (remember this is not an exact recipe, feel free to experiment on your own)

-Toppings-

You can dress yours up any way you want. These are just the toppings we like. Delish!

Pea and Kale Puree w/Nu Nooz Pasta and Scallops- Pea’s the Season

04 Wednesday May 2011

Posted by in Fish, pasta

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 Peas, kale, mint, chives, scallops and dry Nu Nooz Pasta
 Pureed steamed peas, kale, mint, garlic, olive oil, salt and pepper
 Sauteing the scallops
VOILA! Finished dish- MMM
-Pea and Kale Puree w/ Nu Nooz Pasta and Scallops-
2 c. petite frozen peas (reserve 1/4 cooked peas for garnish)
1 bunch of kale (mine came from my friend Gwen Crist garden, thanks Gwen)
3 cloves of garlic, chopped
2 T. fresh mint chopped (reserve a little for garnish)
1 T. chives, chopped
2 c. dry Nu Nooz pasta
8 large scallops
2 T. olive oil
1 T. coconut oil
salt and pepper
1. Bring a medium pot of salted water to a boil over med-high heat. When water comes to a boil toss in the peas and cook for 2 min. Use a slotted spoon to remove the peas from the boiling water and toss in a strainer reserving the boiling water for the kale and pasta.
2. Next toss the kale into the boiling salted water for just 2 min, use the slotted spoon to remove the kale just like the peas and place into a strainer to cool.
3. Cook the pasta in the same salted boiling water you used for the peas and kale. Cook pasta according to the directions. When the pasta is done drain the pasta and the water and set aside.
4. In a food processor place the peas, mint, garlic, kale (squeeze out any remaining water), olive oil, salt and pepper. Process until smooth. Set aside. (Check the salt and pepper to taste)
5. Heat a saute pan over medium heat, add the coconut oil and let melt. When the oil is melted add the scallops to the pan and salt and pepper them. Cook for two minutes and turn over and cook on the other side, be sure to salt and pepper that side as well- cook another 2 minutes or until done. (Be careful not to over cook)
6. Toss the pasta with some of the puree, spoon on a little and add more to coat real well. Divide into two bowls, add the scallops and garnish with the reserved peas, mint and chopped chives. ENJOY!

Fish Taco Sauce

02 Saturday Apr 2011

Posted by in dips, dressing, Fish, vegan

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Who doesn’t like the yummy white sauce that comes on fish tacos? Well I wanted to come up with a healthier version, so mine is mostly made with avocado. This sauce rocks! It’s even good as a chip dip, our friends Don and Kim eat it that way all the time. Make it for you fish tacos and I promise they will be a hit. Enjoy!

-Fish Taco Sauce-

1 whole and 1/2 avocado, cut in half and remove the seed
1 jalapeno, seeded and diced
1/2 green bell pepper, seeded and diced
1/2 purple onion, diced
1 lemon, juiced and zest
1 lime, juiced and zest
1/2 c. veganaise (this is a dairy free mayonnaise, I know that sounds weird but I swear it good!)
salt and pepper

1. Place the avocado, onion, bell pepper, jalapeno, lemon and lime juice and zest into the food processor. Pulse a few times to combine.
2. Next add the veganaise and mix well in the food processor until smooth. Add salt and pepper to taste.
3. Let sit the the fridge for a least 2 hours to develop the flavor.

Fish Tacos

02 Saturday Apr 2011

Posted by in Fish

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Billy loves my fish tacos and probably request them every other week for dinner, so I thought tonight would be a great night to treat him since he’s been working in the yard all day! The fish is great grilled on the BBQ or you can bake it in the oven @ 400 degrees for 20 minutes. Which ever way is easiest at the time, both ways produce amazing flavor. Enjoy!

-Fish Tacos- Serves 4

1 lb. Wild Cod (you can use whatever fish you like or use shrimp)

-Marinade-

1/2 onion, sliced in half moons
1/4 c. cilantro leaves, pulled from the stem

All in a bowl:

1 lemon, juiced and zest
1 orange, zest, peeled and segmented
1/2 tsp. cumin
1/2 tsp. chili powder
Salt and pepper

1. Place the fish in a baking dish.
2. Sprinkle the sliced onion and cilantro over the fish.
3. Mix all  the other ingredients in a bowl, mix well and pour over fish.
4. Marinate the fish in the fridge, covered. No longer than 8 hours, toss around the fish 1 or 2 times during the time it’s marinating.
5. To cook, either on the barbecue or in the oven @ 400 degrees for 20 minutes.

Other essentials for the complete Fish Tacos:

Tortillas, (I like sprouted grain tortillas)
Shredded cabbage
Shredded carrots
fresh chopped onion
fresh cilantro leaves
fish sauce (recipe to follow)
lime wedges
sauteed veggies (I do this when I trying to sneak more vegetables into Billy, mushrooms, bell peppers, carrots, onion, zucchini)

Fabio’s Lazy Tuna- Cosmo Hippie Chef Alert!

20 Sunday Feb 2011

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I didn’t realize until this morning that this dish is like a one dish fish cake! Fish cakes are like crab cakes that have potatoes in them, and probably the reason this is called Fabio’s Lazy Tuna is because you make it in one big dish instead of individuals cakes. Maybe I shouldn’t be drinking Dirty Martini’s when I’m eating dinner, these things would come to me sooner.
Anyways this dish comes from one of my favorite shows on the Cooking Channel, David Rocco. David and his wife live in Florence, Italy and sometimes he’s at home cooking or sometimes they are out road tripping and he’ll make a dish the is special to that region. I saw him make this this twice and thought it looked interesting, and it is.
I think this dish would be a great to entertain with, it’s easy, fresh, lighter than a traditional fish cake, delicious and something new and fun. I hope you’ll try it. Enjoy!
-Fabio’s Lazy Tuna-
6 potatoes, boiled, peeled and finely chopped (mine were organic, local cal whites, similar to russets)
3 cloves garlic, finely minced
1 T. chili peppers (I used dried)
bunch fresh Italian parsley, chopped (I used about 1/2 c.)
salt and freshly ground pepper
1 1/2c. olive oil
1 T. fennel seed, crushed (I used my mortar and pesol)
2 T. lemon rinds or zest
bunch of basil, torn (I know basil is not in season but I was able to find organic basil at the store)
8 peeled plum tomatoes, coarsely chopped (I used my own canned tomatoes, but I used a little less because I added 1/4 c. roasted red bell peppers as well)
1 1/2 lb. fresh tuna, thinly sliced (Lucky for me my buddy Dave owns a sushi restaurant- Sushi Groove, so I was able to get a pound of fresh ahi from him. But you can just hit up your favorite fish shop)
1 1/2 c. bread crumbs (I used a baguette that was leftover, I pulsed it into crumbs in the food processor and then toasted it for a minute in the oven to make them extra dry)
1. Preheat the oven to 400 degrees.
2. In a large bowl, add potatoes, garlic, chili peppers, half the parsley, salt, pepper to taste. Add 3/4 c. olive oil and mix well. Spread the potato mixture on an ovenproof pan, packing the mixture so it serves as a solid bed for the tuna.
3. Spread half of the fennel seeds, lemon rinds, basil and pieces of the plum tomatoes sparingly (roasted bell peppers ,if using) on top of the potato mixture.
4. Add the tuna slices on top covering the baking dish.
5. Spread the remainder of the fennel seeds, lemon rinds, plum tomatoes (bell pepper, if using)
and the rest of the parsley on top of the tuna.
6. Generously sprinkle the bread crumbs, and drizzle the remaining olive oil on the top.
7. Bake in the oven for 10-15 minutes. (Depending on how well you like your tuna) Serve!