Quick Broiled Salmon with Ginger Mint Salsa

Quick Broiled Salmon with Ginger Mint Salsa

Quick Broiled Salmon with Ginger Mint Salsa

 

Prep and Cook Time: 15 minutes                                                                                           Serves 2

Ingredients:

  • 1/3 lb salmon fillet, cut in half
  • 2 tsp lemon juice
  • sea salt and pepper to taste
  • Salsa
  • 1 ripe tomato, diced
  • 1/2 cup green onions, minced
  • 1 tsp ginger, minced
  • 2 tsp fresh mint, minced
  • 1 tsp lime juice
  • sea salt and pepper to taste

Directions:

  1. To Quick-Broil preheat broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source.
  2. Rub salmon with 2 tsp fresh lemon juice, salt and pepper.
  3. Using a hot pad, pull pan away from heat and place salmon on hot pan, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, usually in 7 minutes depending on thickness. Test with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.

Salsa

  1. Combine all salsa ingredients.
  2. Spoon over salmon.
  3. Garnish with mint and a sprinkle of extra virgin olive oil.

pdf of recipe can be found here

 

Quick Broiled Salmon with Ginger Mint Salsa

Mediterranean Cod with Tomatoes

Mediterranean Cod with Tomatoes  

Serves 2 

Prep and Cook Time: 15 minutes 

Ingredients:  

1/3 lb cod fillets, cut in half

2 TBS honey

2 tomatoes, diced

1 onion, sliced thin

1 red bell pepper, diced

1/2 cup low-sodium chicken or vegetable broth

2 TBS minced basil

2 TBS minced parsley

sea salt and pepper to taste

Directions:  

Slice onion and let sit for 5 minutes to bring out its health-promoting properties.

Combine honey and tomatoes in a mixing bowl.

Healthy Sauté onion and bell peppers for 2 minutes.

Add 1/2 cup chicken or vegetable broth, cod fillets and tomato mixture.

Cover and cook over medium heat for 3-5 minutes or until fish is cooked.

Add minced basil, parsley, and salt and pepper to taste.

 

Pdf of recipe can be found here

Quick Broiled Salmon with Ginger Mint Salsa

Sweet and Sour Cod

Sweet and Sour Cod

Prep and Cook Time: 20 minutes; Serves 4

Ingredients:

  • ½ medium onion, sliced medium thick
  • 4 medium cloves garlic, pressed
  • 1 TBS chicken or vegetable broth broth
  • 1 TBS minced fresh ginger
  • 2 cups small broccoli florets, cut into about ½ inch pieces with no stem for quick
  • 1 lb cod filet cut into 1 inch pieces (use thick filets)
  • 4 cups finely shredded green cabbage
  • 2 TBS chopped fresh cilantro
  • salt and white pepper to taste
  • 1 TBS sesame seeds
  • Sweet n Sour Sauce
  • 3 TBS soy sauce
  • ¼ cup rice vinegar
  • ¼ cup mirin rice wine
  • 2 TBS chicken or vegetable broth
  • 2 TBS honey
  • salt and white pepper to taste

Directions:

  1. Slice onion and mince garlic and let sit for 5 minutes to bring out their health-promoting properties.
  2. Mix together sauce ingredients, soy sauce, rice vinegar, mirin, 2 TBS broth and honey. Simmer in a small saucepan over high heat for about 15 minutes reducing to half the volume. Set aside. This will intensify the flavor.
  3. While sauce is reducing prepare rest of ingredients.
  4. Heat 1 TBS broth in a stainless steel wok or large skillet. Healthy Stir-Fry onion in broth for 1 minute over medium high heat, stirring constantly.
  5. Add garlic, ginger, cod and continue to stir-fry for another 2 minutes.
  6. Add broccoli and continue to stir-fry for another minute.
  7. Add cabbage and continue to stir-fry for another 2-3 minutes, stirring constantly.
    • Add sweet n sour sauce, cilantro, salt and pepper to taste. Sprinkle with sesame seeds.

Healthy Cooking Tips:

Mirin Rice Wine is made with fermented rice and found in the Asian section of any supermarket.

When cutting and cooking cod for dishes such as this it is best to buy filets that are thick cut. Do not use thin pieces because they will fall apart. Make sure you don’t cook the cabbage any longer than the final 2-3 minutes, as it will begin to release its water and dilute the flavor of your dish. For best results slice it very thin and barely cook it.

pdf of recipe can be found here

Quick Broiled Salmon with Ginger Mint Salsa

Halibut with Ginger and Scallions

Halibut with Ginger and Scallions

If you want a great timesaving meal that you can get from the refrigerator to the table in just 20 minutes, you will love this Asian-inspired recipe for halibut. The omega-3 fatty acids from the halibut help to reduce inflammation and the shiitake mushrooms not only enhance the flavor of this recipe but also builds a strong immune system.

Prep and Cook Time: 20 Minutes

Ingredients:

  • ¾ lb halibut cut into 2 steaks (or use any other firm-fleshed fish)
  • ¼ cups light vegetable broth
  • ¼ cup mirin rice wine*
  • 3 medium cloves garlic, chopped
  • 1 TBS tamari soy sauce
  • 1 TBS fresh lemon juice
  • 1 TBS minced fresh ginger
  • 2 cups fresh shitake mushrooms, sliced ¼” thick
  • 1 cup coarsely chopped scallion
  • salt and white pepper to taste
  • **mirin is a sweet Japanese rice wine without the alcohol content

Directions:

  1. Chop garlic and let sit for 5 minutes to enhance their health-promoting properties.
  2. Bring the broth and mirin wine to a simmer on medium high heat in a 10 inch skillet.
  3. Add garlic, soy sauce, lemon juice, ginger, scallion, and mushrooms.
  4. Place halibut steaks on top, reduce heat to low and cover. Cook for about 5 minutes, depending on thickness. Season with salt and pepper. Remove steaks and place on a plate. Spoon scallion, mushroom broth over fish and serve.

Serves 2

pdf of recipe can be found here

 

Quick Broiled Salmon with Ginger Mint Salsa

Poached Fish with Napa Cabbage

Poached Fish with Napa Cabbage

 

Enjoy this meal in one that supplies a rich source of vitamins C and K as well as selenium and B vitamins. Our Healthy Stir-Fry method makes it even healthier as it uses no heated oils.

Prep and Cook Time: 20 minutes

 

Ingredients:

 

3 medium cloves garlic, pressed

4 cups finely shredded napa cabbage

1 lb thick cod filet, or halibut cut into 1½ inch pieces

1 TBS + 2 cups chicken or vegetable broth

1 TBS fresh minced fresh ginger

1 cup chopped scallion

1 medium sized tomato seeds removed and chopped

1 ½ TBS chopped fresh mint

2 TBS fresh lime juice

2 cups mung bean sprouts, chopped (Lay out pile of sprouts on cutting board and chop just a couple of times so they aren’t as long as usual.)

salt and white pepper to taste

1 TBS toasted sesame seeds

Directions:

 

Press garlic and shred cabbage and let them sit for 5-10 minutes to bring out their health-promoting benefits.

Heat 1 TBS broth in a stainless steel wok or large stainless steel skillet. Healthy Stir-Fry ginger and fish in broth for two minutes, stirring constantly.

Add rest of broth and bring to a simmer on high heat for about 3 minutes.

Add scallion, tomato, mint, lime juice, Chinese cabbage, bean sprouts salt and pepper. You want the cabbage and sprouts to remain crisp, about 3 minutes.

Mix, and remove from heat. Season with salt and pepper and spoon into bowls. Top with sesame seeds. Serves 4

Healthy Cooking Tips:

When cutting and cooking cod or halibut for dishes such as this it is best to buy filets that are thick as thin pieces tend to fall apart. Sear the pieces on all sides if possible by stirring gently before adding the liquid. This will seal in the flavor. The real key to the success of this recipe is to make sure both the cabbage and bean sprouts are still almost raw. By slicing the cabbage very thin you can add it at the end with the sprouts right before serving. This gives you a dish that tastes fresh and alive.

 

Taken from “The World’s Healthiest Foods”

 

Pdf of recipe can be found here

Quick Broiled Salmon with Ginger Mint Salsa

Quick Shrimp

Quick Shrimp

 

Prep and Cook Time: 15 minutes

 

Ingredients:

1 lb large shrimp

3 TBS fresh lemon juice

2 TBS extra virgin olive oil

4 medium cloves garlic, pressed

3 TBS fresh chopped parsley

1 large firm ripe tomato, chopped, seeds and excess pulp removed

salt and fresh cracked black pepper to taste

pinch red pepper flakes

Directions:

Press garlic.

Use a 3 quart saucepan filled halfway with water. Add salt to taste and 3 TBS of lemon juice and bring to a boil.

While water is coming to a boil, peel shrimp. Make a slight slit down the back of each shrimp and rinse out black vein. Add to boiling water and cook just until they are pink, about 1-2 minutes.

Dry shrimp with paper towels to remove excess water. If not, it will dilute the flavor. Make sure shrimp is well dried. Toss with rest of ingredients. If you can let them marinate in refrigerator for an hour they will be more flavorful.

Serves 4

 

Pdf of recipe can be found here