Recipes

Oven-Roasted Black Cod with Smashed Sweet Peas

Oven-Roasted Black Cod with Smashed Sweet Peas

My first introduction to black cod was a rather unsuccessful grilling experience, but I’m so glad that I tried it again. Black cod, also called sablefish, is loaded with omega-3s, and it ranks high on the sustainability list. I prefer to roast or poach it, and I’m in love with the subtle, buttery flavor. Even those who are finicky about fish generally appreciate black cod. The smashed peas are such a simple side dish and they add so much to the plate. And the best part? This gourmet-looking dinner only takes twenty minutes to make.
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Ingredients

Instructions

  • Combine the leeks, mushrooms, grapeseed oil, and 1 teaspoon of the salt in a large bowl and toss until well coated.
  • Spread the vegetables in a 9-by-14-inch baking dish and roast for 10 minutes.
  • Remove the dish from the oven and place the fish fillets on top of the vegetables.
  • Season with the remaining 1 teaspoon salt, pepper, and paprika.
  • Bake for 8 to 10 minutes, or until the fish flakes easily and is opaque in the center.
  • Meanwhile, heat 2 teaspoons of the olive oil in a medium skillet over medium heat.
  • Add the shallots and sauté for 2 to 3 minutes.
  • Add the garlic and sauté for 2 minutes.
  • Stir in the peas, add the remaining 1 teaspoon olive oil, and sauté for about 5 minutes.
  • Transfer half of the pea mixture to a blender or food processor.
  • Drizzle in the broth and pulse until the peas begin to resemble a thick soup.
  • Return the blended peas to the skillet, season with the salt and pepper, and stir well.
  • To serve, put a generous scoop of pea mash to one side of each plate; place a fish fillet in the center of the plate, slightly overlapping the smashed peas; and top with the roasted vegetables.

Notes & Wine Advice

Not only do shiitake mushrooms contain more than a hundred compounds that may help prevent cancer, they also keep our blood vessels healthy and block inflammation that can lead to heart disease.
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Course; Fish

Fish Taco Salad with Strawberry Avocado Salsa

Fish Taco Salad with Strawberry Avocado Salsa

The first time I made this salsa, I had an audience of dinner guests looking on as I tossed the strawberries into a bowl with the rest of the salsa ingredients. “That’s interesting” was one of the comments. “I never would have thought to put strawberries in salsa” was another. I sensed some skepticism. After a few tentative bites of the fish salad with the salsa, they were all scooping generous amounts onto their plates. The fruity salsa works well with the peppery arugula and creates a fish taco salad that surprises the skeptics. Don’t forget the margaritas!
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Ingredients

FOR THE SALSA:

FOR THE FISH:

Instructions

  • Preheat a gas or charcoal grill.
  • To make the salsa, in a medium bowl, combine the avocado, strawberries, beans, shallot, green onions, cilantro, ginger, lime juice, salt, and cayenne.
  • Mix until the ingredients are well blended and set aside.
  • To make the salad, in a small bowl, whisk together the oil, agave, and lime juice.
  • Put the arugula in a large bowl and toss with the vinaigrette.
  • Season the fish fillets with the salt and pepper.
  • Grill over direct high heat for 7 to 9 minutes, turning the fish once during cooking.
  • The fish should be opaque and flake easily.
  • To serve, pile 1 cup of the arugula salad on each plate.
  • Place a fillet on the salad and top with a heaping spoonful of salsa.

Notes & Wine Advice

The unique combination of healthy fats and phytosterols in avocados are what make them particularly useful in reducing inflammation related to arthritis.
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Course; Fruit / Salad / Taco’s

Nori-Wrapped Mackerel with Wasabi “Mayo”

Nori-Wrapped Mackerel with Wasabi “Mayo”

Mackerel is one of the top picks for anti-inflammatory eating. It’s an oilier fish, which means it’s ultra high in omega-3s. When I ask my cooking class if they ever eat mackerel, the typical response is “only in sushi.” So I was inspired to create a cooked version that would be easy for the home cook. I bake fish in nori for the same reason I use parchment—it steams the fish and prevents it from drying out.
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Ingredients

  • 2 cups water
  • 1 cup brown basmati rice rinsed and drained
  • ¾ teaspoon sea salt divided
  • 2 tablespoons toasted sesame oil
  • 1 tablespoon rice wine vinegar
  • ½ teaspoon minced peeled ginger
  • 1 pound mackerel skin and bones removed
  • 1 1-ounce package nori sheets
  • ¼ cup Soy-Free Vegenaise
  • 2 teaspoons wasabi powder

Instructions

  • Put the water, rice, and ¼ teaspoon of the salt in a large saucepan and bring to a boil over medium-high heat.
  • Reduce the heat to low, cover, and simmer for 45 to 50 minutes, or until all of the water is absorbed.
  • Meanwhile, in a small bowl, combine the oil, vinegar, ginger, and remaining ½ teaspoon salt.
  • Slice the mackerel into strips about 1 inch wide by 3 inches long.
  • Place a strip of mackerel on a sheet nori.
  • Top with about 3 tablespoons of the rice.
  • Drizzle the oil mixture over the rice and carefully roll the nori sheet like a burrito, folding in the ends as you go.
  • Place the rolls in a baking dish, cover with foil, and bake for 15 minutes.
  • Meanwhile, in a small bowl, blend the Vegenaise and wasabi powder.
  • Serve the wrapped mackerel with a generous spoonful of the wasabi mayo for dipping.

Notes & Wine Advice

Spritzing the nori sheets with a little bit of water minutes before filling makes them much more pliable and easier to roll without tearing.
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Course; Fish / Sushi

Sizzling Salmon and Quinoa Skillet

Sizzling Salmon and Quinoa Skillet

One-pot meals are the norm at my house. I’ve always enjoyed comingling the food on my plate, so why not just throw all of my favorite ingredients into a sizzling skillet and call it dinner? This dish looks like a work of art too, with its earthy tones from the mushrooms and quinoa, various shades of green, and of course the beautiful pink salmon. I make this often for impromptu dinner parties when I’m in the mood for a more rustic, casual theme, but I also love to serve it as a brunch entrée. In fact, I encourage you to eat any leftovers for breakfast. I can’t think of a more balanced meal to help you kick off the day.
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Ingredients

Instructions

  • Preheat the oven to 350 degrees F.
  • Slice the top off the head of garlic to expose the cloves.
  • Drizzle with the olive oil and wrap the head in foil.
  • Place in the oven and roast for 50 minutes.
  • Meanwhile, combine 2 cups of the broth and quinoa in large saucepan.
  • Bring to boil over high heat, then reduce the heat to low, cover, and cook for 20 minutes without stirring.
  • Measure 1 cup of the quinoa to use in this recipe, reserving any extra for another use.
  • In a large skillet, heat the coconut oil over medium heat.
  • Add the mushrooms and sauté for 5 minutes, or until they release liquid and become soft.
  • Add the brussels sprouts and sauté for 3 minutes, adding up to ¼ cup broth as needed to prevent the mushrooms and sprouts from sticking to the skillet.
  • Add the peas, nutritional yeast, basil, and oregano and sauté, stirring occasionally, for 5 minutes.
  • Add the salmon to the skillet and toss gently to combine.
  • Gently squeeze the garlic cloves into the skillet.
  • Cover and cook, stirring occasionally, for 4 to 5 minutes.
  • Add the 1 cup quinoa and remaining ¼ cup broth to the skillet and stir until well combined.
  • Season to taste with salt and pepper and serve.

Notes & Wine Advice

A perfectly poached egg can be the crowning jewel on this skillet mix if you’re heating it up for breakfast the next day.
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Course; Fish / One Pot Dinner

Pumpkin Coconut Curry with White Fish

Pumpkin Coconut Curry with White Fish

Just saying “pumpkin coconut curry” out loud makes my mouth water in anticipation. I created this recipe for a cooking class I was teaching in the fall, and it quickly became a favorite among the class participants and the cooking assistants. If you like pumpkin and you are a fan of curry, you’ll love this dish. The rich, complex flavors of the pumpkin and coconut unite with the earthy heat of the curry and cayenne to create the perfect balance of flavors. If you’re still working on becoming a fish lover, this is an exquisite way to enjoy a mild white fish that will blend right in without any hopes of overpowering the sauce. I’ve also recreated this dish as a vegetarian meal by replacing the fish with chickpeas and adding more veggies (like mushrooms, broccoli, and cauliflower).
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Ingredients

Instructions

  • Heat the oil in a deep cast-iron skillet or saucepan over medium heat.
  • Add the onion and sauté until translucent, about 5 minutes.
  • Add garlic and ginger and sauté for 2 to 3 minutes.
  • Stir in the pumpkin puree, broth, coconut milk, peas, lime leaves, curry powder, and cayenne.
  • Reduce the heat to medium-low, add the fish and salt to the skillet, cover, and simmer for 10 to 15 minutes.
  • Serve the curry over forbidden black rice for a beautiful contrast of color.
  • Pumpkin is rich in antioxidants like beta-carotene and vitamin C, so it helps keep the immune system tuned up and prevents oxidative damage that leads to inflammation.
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Course; Curry / Fish

Mediterranean Salmon Skewers

Mediterranean Salmon Skewers

There’s something about putting food on skewers that almost immediately makes it more interesting to eat. I love using salmon when making these skewers in the spring and summer months, and I’m more inclined to use lamb in fall and winter. You can choose which type of protein you’d like to use (the marinade works well on most types of fish, meat, or poultry) and then switch up the veggies for a whole new experience. I find that it helps to put your picky eaters to work on the skewer assembly line so they can custom-make a couple skewers with their favorite ingredients.
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Equipment

  • 8 wooden skewers, soaked in water for at least 30 minutes

Ingredients

Instructions

  • In a medium bowl, combine the oil, lime juice and zest, garlic, oregano, mint, and salt.
  • Combine the salmon, mushrooms, broccoli, and squash in a baking dish.
  • Drizzle with the marinade and gently toss until the salmon and vegetables are well coated.
  • Layer the salmon, vegetables, and olives on the skewers, alternating the order on each skewer.
  • Place the skewers on a broiler pan and bake for 20 to 25 minutes, turning them halfway through cooking.
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Course; Fish
Cuisine; Mediterranean

Salmon en Papillote with Silky Celery Root Puree

Salmon en Papillote with Silky Celery Root Puree

Cooking fish in parchment is a foolproof way to ensure perfectly cooked fish that’s moist. The celery root puree is smooth and silky, resembling expertly blended mashed potatoes but with a completely different flavor profile. Adding sunchokes (also called Jerusalem artichokes) to the puree gives it a bit of a nutty essence. If you can’t find sunchokes, try parsnips instead. The salmon fillets look beautiful resting on pillows of pureed goodness. All you need to do is add some greens to create the ideal anti-inflammatory plate!
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Ingredients

FOR THE SALMON:

  • 1½ pounds salmon bones removed and cut into 4 fillets
  • 1 lemon halved
  • 1 teaspoon sea salt
  • 1 teaspoon celery seed
  • ¼ cup chopped Italian parsley or celery leaves for garnish (optional)

FOR THE PUREE:

Instructions

  • Preheat the oven to 350 degrees F.
  • Cut sheets of parchment paper into 4 large heart-shaped pieces that can cover each fillet.
  • Place a fillet on each parchment heart, slightly off center.
  • Season each fillet with a squeeze of lemon juice, ¼ teaspoon salt, and ¼ teaspoon celery seed.
  • Fold the parchment over the fillet so all edges of the paper meet.
  • Working your way around parchment, fold the edges over twice and end with a twist at the bottom of the heart.
  • The fillets should be well sealed inside the paper so no steam escapes.
  • Place the packages on a baking pan and bake for 15 to 20 minutes.
  • Meanwhile, to make the puree, place a steamer basket in a pot with 1 inch of water.
  • Put the celeriac and sunchokes in the basket and steam until tender, about 15 minutes.
  • Transfer the vegetables to a food processor, add the broth and salt, and blend until smooth.
  • Season to taste with pepper.
  • Carefully remove the fish from the parchment paper.
  • Put a generous scoop of the puree on a plate.
  • Place a fillet on top of the puree.
  • Garnish with the parsley and serve with a side of sautéed greens.
  • In addition to being a great source of omega-3s, salmon contains unique bioactive proteins that may be particularly effective in reducing joint inflammation.
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Course; Fish

Pan-Fried Sardines with Sautéed Kale and Chard

Pan-Fried Sardines with Sautéed Kale and Chard

Sardines. You either love ’em or you hate ’em. I’ve been on a crusade to try to convert the masses, but I have to admit, it’s slowgoing. For me, sardines have always been an easy sell. I used to sit on my grandpa’s lap and we’d eat canned sardines with a row of Ritz crackers. As an adult (and a nutritionist), I’ve come to appreciate the fabulous anti-inflammatory qualities of sardines. They’re one of the most concentrated sources of omega-3 fatty acids, and they’re also low on the food chain, so they don’t accumulate mercury or other contaminants. This meal, featuring sardines and kale, would rank at the top of all the anti-inflammatory dishes in this book. Have I converted you yet?
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Ingredients

Instructions

  • In a shallow baking dish, whisk together the flour, curry powder, and cumin.
  • Dredge the sardines in the flour mixture until well coated.
  • Heat the oil in a cast-iron skillet over medium-high heat.
  • When hot, add the sardines to the skillet in batches and cook for 1½ to 2 minutes per side.
  • Transfer the sardines to a plate lined with paper towels.
  • Repeat with the remaining sardines, adding more oil to the skillet as needed.
  • Reduce the heat to medium and add the onion to the skillet.
  • Sauté for 4 to 5 minutes, or until the onion starts to sweat and soften.
  • Add kale, chard, and garlic.
  • Deglaze the pan with the broth and cook the greens until they begin to wilt, 2 to 3 minutes.
  • Stir in the raisins.
  • Divide the greens among each plate and top with the sardines.
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Course; Fish

Poached White Fish with Mango Lime Chutney

Poached White Fish with Mango Lime Chutney

Poaching fish is perhaps the easiest of all cooking methods. It also guarantees that the fish will stay moist because you’re immersing it in liquid. And it saves you the trouble of removing the skin from the fish because it will just slide right off after cooking. The mango lime chutney helps brighten up the dish and makes you feel like you’re dining on the beach in the tropics (or at least you can pretend).
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Ingredients

Instructions

  • To make the chutney, in medium bowl, stir together the mango, shallot, ginger, cilantro, lime juice, and salt.
  • Set aside to allow the flavors to mingle.
  • In a deep cast-iron skillet or saucepan, bring the broth and water to a gentle boil over medium-high heat.
  • Place fillets in the skillet and season with the salt and pepper.
  • Cover and reduce the heat to medium.
  • Poach for 8 to 9 minutes.
  • The fish should be opaque in the center but still moist.
  • Carefully transfer the fillets from the skillet to plates, leaving the skin behind.
  • Top with the chutney and serve.

Notes & Wine Advice

Prepare an extra fillet and reserve some chutney for a fish taco the next day. I like to serve mine with Brussels Sprout Slaw.
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Course; Fish / Fruit