Panko Crusted Pollock Bites

Pollock bites are so much fun to use for  experimenting/creating. Here I decided to try my trusted DMP (Dijon/Mayo/Panko) coating to create some slightly crunchy bites including Coastal Blend Seasoning from The Spice & Tea Exchange.

Ingredients:

• 2 pkgs - 12 oz total - Wild Alaskan Co. pollock bites
• 2 tbsp Dijon mustard
• 2 tbsp mayonnaise
• 2 tbsp olive oil
• 1/2 tsp Coastal Blend from Spice & Tea Exchange
• ~2 cups plain Panko
• avocado oil

Preparation:

In a bowl that will hold all bites mix Dijon, mayo, oil and coastal blend until creamy smooth.

Pat fish dry and cover with coating mix. Heat a generous amount of avocado oil in a pan large enough to accommodate all bites. Dip bites in coating, cover with Panko and fry over medium high heat, tossing occasionally, until golden brown on most sides.

Serve with lightly buttered broccoli and a tossed salad... 'cause it's good for ya! 

Blessed be... and happy cooking!

Coconut Lime Fish Soup

Credit for this soup goes to a friend who found it at Grandma's Recipes and shared in my FB group.

This flavorful soup will transport you to thoughts of a tropical paradise where the ocean meets the shores and flavors that pair the sea with coconut, lime and a bit of heat send your tastebuds soaring. Enjoy!       

Ingredients:

• 1 lb white fish fillets (cod, halibut, or tilapia)
• 1 tbsp olive oil
• 1 small onion - diced
• 2 garlic cloves - minced
• 1 tbsp ginger - minced
• 1 tbsp red curry paste
• 1 14 oz can coconut milk (you can use light coconut milk if you prefer)
• 2 cups chicken or vegetable broth
• 1 tbsp fish sauce
• Juice of 1 lime
• Salt and pepper to taste
• Fresh cilantro - for garnish
• Lime wedges - for serving

Preparation:

Prepare Fish:

Pat fish fillets dry with a paper towel, season with salt and pepper, and set aside.

Sauté Aromatics:

Heat olive oil in a large pot over medium heat. Add diced onions and cook until soft, about 3-4 minutes. Add garlic, ginger, and curry paste, cooking for another minute until fragrant.

Add Liquid:

Stir in coconut milk and broth. Bring to a simmer.

Simmer Fish:

Gently add the seasoned fish fillets to the simmering soup. Cook for 8-10 minutes until the fish is cooked through and flakes easily with a fork.

Season Soup:

Stir in fish sauce and lime juice. Taste and adjust seasoning with salt, pepper, or more lime juice as needed.

Serve & Garnish:

Ladle soup into bowls, garnish with fresh cilantro, and serve with lime wedges on the side for an extra citrus kick!

Blessed be… and happy cooking!

Weekend Ramble: "When I cook, I am looking to..."

Have you ever thought about your cooking? ... I mean really thought about why you cook the way you do? What has shaped your style, your ingredients, your go-to flavors? Were you taught by Mom and Dad? Did you take some cooking classes or go to culinary school?

Well, regardless of background, we all have our individual style, and that's a really cool thing, isn't it? Just like the famous chefs out there, there are certain things about our cooking that define a dish as our own.

When I first started cooking (decades ago...ahem) it was all about spices... the notion being that the more spices you added, the better the dish would be. Over the years that did tone down some, but for the most part I have always been heavy handed on adding herbs and spices to my dishes. That is... until I retired and found I had the time to really get into flavors and more complex dishes.

A number of years ago I received as a gift my all-time favorite

cookbook, which is not really a cookbook at all. 

The Flavor Bible by Karen Page and Andrew Dornenburg is an outstanding compilation of food items organized alphabetically along with lists of complimenting flavors for each item. 

There are no recipes in the book... AT ALL. Just... flavors. The recipe is up to the cook to design... and I just love that! I really enjoy being in my kitchen with the book... imagining what the different flavor combos will produce. IT'S FUN!

Scattered throughout the book are little blurbs and quotes from some of the most famous chefs in the culinary field. One, in particular, caught my eye and made me think... Really? Huh! It was a notion so foreign to me that I was blown away by its simplicity. Chef Michael Anthony of Gramercy Tavern in New York City suddenly became my role model with this line:

"When I cook, I am looking to pull myself back from a dish

rather than add to a dish. I would rather a dish feel too

simple than too fussy. Sometimes, though, you need some

extra ingredients as long as they work dynamically."

With this kitchen creed as my guide, I have learned to focus on letting the main ingredient of a dish shine rather than hiding it with spices and cover-up flavors. It's very similar to the art of sushi, where the VERY subtle differences from fish to fish can only be fully appreciated if the base flavor of the fish itself remains the focus at hand.

Stepping back from a dish is often not easy, but with practice it will actually change the abilities of a pallet. Subtle flavor differences become wow factors, and flavor levels within a given dish? Well let's just say it's a whole new world!

Just so you can see I'm serious about Chef Michael Anthony's creed... here it is as seen every day in my kitchen!

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Dionne Blanc Cream Sauce

There are many creamy wine sauces on the net that have intrigued me to the point of wanting my very own. Most of the sauces seem to prefer a Chardonnay, but since Carolyn and I are not fans of that variety I decided to use a favorite local white wine, Dionne Blanc, made by South Dominion Vineyard in Cambridge, New York. Long story short... the infamous Yummy Noises emerged at the table when I served it over a simple baked cod. Needless to say... this is a blog-worthy keeper. ENJOY!

Ingredients:

• 1 medium shallot - minced
• 8 oz. Dionne Blanc by South Dominion Vineyard - Chenin Blanc will work as well
• 6 oz. clam juice
• 6 oz. heavy cream
• 2-3 tbsp salted butter - plus 2 tsp more for finishing sauce
• 1/4 tsp salt
• 1/8 tsp white pepper
• 1 tsp lemon juice

Preparation:

Melt butter in a small sauce pan. Add shallot and cook until well-softened but not browned.

Add wine and reduce over medium boil by one-third.

Add clam juice, cream, salt and pepper. Continue to reduce roughly by half over medium-boil. Taste for seasoning and adjust.

Pour sauce through a fine mesh sieve into to a clean sauce pan and then back into the original pot. Add lemon juice and stir. Thicken with a bit of Wondra if you like your sauce to have a little more body.

Just before serving, heat sauce gently. Whisk in a few small cubes of cold butter.

Blessed be… and happy cooking!

Shirazi Salad - A Chef Favorite

After seeing my friend Ely’s Shirazi Salad video I did a little research as the name intrigued me. It turns out this dish is named after the city of Shiraz in southern Iran. Apparently it comes in many regional flavor pallets with varied ingredients and spices and has been a staple item there with many many meals since.... forever. After kicking around a number of flavor combos I settled on something I can call my own. I paired it tonight with my recipe for Grandma Inspired Fried Meatballs, and omg what a winner. Enjoy!

Ingredients:

3 plump tomatoes - diced

1 English cucumber - peeled and diced

½ cup finely chopped red onion

1 orange or yellow bell pepper - chopped

3 tbsp EACH chopped fresh parsley, basil and scallion

½ cup chopped fresh mint - or 1 tbsp dried

Salt and pepper to taste

Sumac to taste (very optional as it's not everyone's choice)

4 tbsp lime or lemon juice - chef's choice

3 tbsp extra virgin olive oil - remember quality counts :-)

Preparation:

Cut up the tomatoes first and place in a colander to drain some of the juice.

Cut up all the other ingredients and toss together in a large bowl. Add oil, lemon/lime juice and season with salt & pepper to taste. Blend well.

Blend well and add the dressing.

Chill this salad for about an hour and toss again before serving with something like my Grandma Inspired Fried "Meatballs" or BBQed chicken.

Blessed be... and happy cooking!

Slow Cooker White Bean "Ratatouille"

Credit for this adapted dish goes to the ADA's Diabetes Food Hub.

Visit them for many more diabetic friendly recipes.

This diabetes-friendly version of ratatouille incorporates white beans to up the protein. While you may find that it’s traditionally cooked on a stovetop, this modern-day version allows you to use a slow cooker—so you can press a button and go about your day.

Ingredients:

• 1 tbsp olive oil

• 1 lb large dried lima, butter or cannellini beans 

• 1 16oz jar/can no-added-salt fire-roasted diced tomatoes 

• 1 cup plain tomato sauce - homemade preferred

• 1.5 cups vegetable stock

• 1 small/medium eggplant - cubed with skin on 

• 2 cups shredded green cabbage - not too fine - see pic :-)

• 1 red bell pepper - sliced into 1-inch strips

• 3 cloves garlic - minced

• 2 tbsp apple cider vinegar - optional

• 1 tsp dried oregano

• 3 bay leaves

• 1/4 tsp plus 1/8 tsp table salt

• 1/4 tsp black pepper

Preparation:

If you use the dried beans they should get cooked/simmered in water for about an hour first. Cover beans with water plus two inches. Add some onion, garlic, celery and carrot to give the beans good flavor. Drain after an hour and pick out any aromatics that you can.

Brush the inside of the slow cooker with the olive oil. Add all the ingredients to the slow cooker and stir gently to combine.

Cover and cook on low for 6 hours until the vegetables and beans soften. Remove and discard the bay leaves before serving. Sprouted Grain dry toast accompanies this dish quite well.

Blessed be... and happy cooking!

Red Pepper Fish Escabeche with Pacific Halibut Steak

Credit for this dish goes to Wild Alaskan Company and Chef Amanda Elliot, owner of Beet Box & Belly  in Columbia, Missouri.

In this recipe, Pacific halibut steak is topped with a bright, punchy escabeche sauce. Each bite lights up different parts of your palate — and before you know it you’ll have eaten all that’s on your plate. 

Fish escabeche has a light feel and acidic balance of flavor that I rarely get tired of, especially in the warmer seasons of the year. This version is made with red pepper and a mix of fresh herbs that are bountiful during the summer. It’s an easy sauce to make, but when paired with any meaty Pacific Halibut steak, it feels like an extra indulgent dish.

Ingredients:

• 2 Pacific halibut filets - ~6 oz each
• 1 tbsp extra-virgin olive oil
• 1 small onion - finely diced
• 1 red pepper - finely diced
• 5 garlic cloves - minced
• Salt and freshly ground black pepper
• ¾ cup red wine vinegar
• 1 ½ tablespoons sugar - 2 tsp for diabetic comfort
• ¼ cup dill - roughly chopped
• ¼ cup parsley - roughly chopped
• ¼ cup mint - roughly chopped
• ¼ cup cilantro - roughly chopped
• high-heat cooking oil
• 1 tbsp salted butter

Preparation:

In a small saucepan, heat 1 tablespoon of olive oil over medium heat. Add in onion, red pepper, and garlic. Season with salt and pepper and sauté until translucent, about 5 minutes. Add in red wine vinegar and sugar and stir until dissolved. Remove from heat and stir in herbs, then taste and adjust seasoning as needed. Set aside.

Using a clean kitchen towel or paper towel, pat halibut steaks dry. Season with salt and pepper.

Heat a medium skillet over medium-high heat. Add just enough cooking oil to cover bottom of pan. When oil begins to shimmer (sizzling hot), carefully lower halibut into skillet. Sear until first side is golden brown, then flip when it releases easily from the skillet with a fish spatula, about 3 minutes.

Lower heat to medium, then add butter to pan. Sear remaining side of halibut for another few minutes, basting with browning butter until fish has reached an internal temperature of 130 degrees on an instant read thermometer at its thickest part, or when it can be flaked easily with a fork.

Transfer to a serving platter. Generously spoon escabeche over fish and enjoy immediately.

Blessed be... and happy cooking!

Lentil, Barley & Chorizo Stew

 Adapted from a recipe by Lauren Sampson at Athlete Lunchbox.

This Red Lentil Stew with Chorizo is a delicious and satisfying twist on classic lentil soup. Packed with protein and fiber from the lentils and smoky chorizo, this hearty soup is bursting with flavor. I have substituted the original potatoes with pearl barley to make the soup more diabetic friendly. Enjoy!

Ingredients:

• 2+ tbsp olive oil
• 10 - 12 oz Argentinian (mild) chorizo - diced or sliced - your choice
• 1 yellow onion diced
• 2 carrots - peeled & diced
• 3 garlic cloves - minced
• 2 tsp cumin - adjust to your preferences
• 1 tbsp sweet paprika - adjust to your preferences
• 1/4 tsp crushed Aleppo pepper - adjust to your preferences 
• 1 tbsp brown sugar
• 1 tbsp red wine vinegar
• 8 oz red lentils - rinsed
• 1 cup pearl barley - long cook - rinsed
• 3.5 cups diced tomatoes - fresh
• 64 oz chicken stock - preheated
• Greek yogurt - as needed/desired

Preparation:

Heat 1+ tbsp oil in a large Dutch oven over medium high heat. Make sure you let it come to heat first before adding meat. Add the chorizo and cook until slightly crispy and oil has been released. Remove the chorizo (keep warm), but leave oil in pan. This will be used to fry off the vegetables and allowing that flavor to come through the dish.

Add onion and carrots (plus a little more oil if needed) and saute until soft and fragrant (approx. 5-10 minutes). Add garlic, spices, sugar and vinegar. Fry for another minute.

Add stock, barley, lentils and tomatoes. Pre-heat the stock so it doesn't take forever in such a large pan. Stir well and bring to a boil. Once boiling, reduce to a simmer for at least 40-45 minutes or until the lentils and barley are tender. You will find much of the stock soaked up by the barley. Keep extra stock handy for adjusting final consistency.

Adjust seasoning and heat level with yogurt or more Aleppo. Once it meets your flavor preferences, hit mixture with a stick blender until only slightly chunky.

Serve with the crispy chorizo and choice of toppings. A dollop of sour cream or Greek yogurt works well. Scallions or chives make a nice garnish, too. The original called for crusty bread but this diabetic found the dish to be just fine without. :-)

Blessed be... and happy cooking!