Hastings Dover sole

Dover sole is esteemed in many European cuisines for its subtle delicate flavor with other types ranking lower in the preference of chefs. Similar to most prized seafood, it can be prepared with the simplest of fish recipes including baked fish recipes lightly seasoned; dipped in milk and dusted with a bit of flour; and panfried in olive oil. Since fillet of sole is very flat, it can be rolled like how chicken breast is rolled in your favorite cooking recipes.

Dover sole is a versatile fish that can be cooked whole or as fillets, either grilled, fried or poached. It’s traditionally cooked on the bone, with the upper skin stripped off prior to cooking (you can ask your fishmonger to do this for you). It works best cooked as simply as possible, either grilled, pan-fried or roasted. Dover sole is ideal with flavoured butters or simple sauces. Classic dishes include Sole Véronique (a French dish cooked with grapes and vermouth), Sole à la meunière (sole with a sauce of browned butter, parsley and lemon juice), or goujons (fillet strips dipped in egg and flour and deep- or pan-fried until golden-brown).

Hastings Dover sole

An indulgent meal for one: fresh Dover sole reaches new heights with luscious butter sauce and tiny brown shrimps.

Ingredients

1 whole Dover sole, skinned and trimmed

25g/1oz plain flour, seasoned with salt and pepper

25ml/1fl oz olive oil

50g/1¾oz butter

1 shallot, finely chopped

½ lemon, juice only

10g/1/3oz capers

10g/1/3oz fresh parsley, chopped

50g/1¾oz brown shrimp

salt and black pepper

1 lemon, for garnish

Preparation method

Dust the sole in the seasoned flour. Heat a large frying pan until hot, drizzle over the oil and fry the sole on both sides for 2-3 minutes.

In another pan, melt the butter. Add the shallots and cook until they are soft and translucent and the butter is a nut-brown colour. Add the lemon juice (take care as the fat will spit).

Drain the shallots in a fine sieve set over a bowl and use the back of a spoon to squeeze any butter from the shallots. Reserve the buttery juices and discard the shallots. Stir the capers, parsley and shrimps through the flavoured butter and season with salt and pepper to taste.

To make the garnish, carefully peel the lemon and then use a spoon to remove any pith. Finely slice the lemon into rounds (so they resemble flowers).

To serve, spoon the sauce over the sole and top with lemon slices.

Source: bbc.co.uk

Another Way to Enjoy Kingfish – Tipsy Kingfish

Kingfish is a very good addition in starting a very healthy diet, say for example adding it in seafood chowder. Not only is it a very tasty fish, it is also rich in proteins and omega-3 fatty acids that are essential for bodily functions and to promote overall body health.

There are many cooking recipes that can be found to prepare kingfish. Other than cooking them in baked fish recipes, hey may be chargrilled, pan fried, smoked, or incorporated into hearty stews and savory dishes like curry.

Kingfish may be incorporated into pasta, a very fast and foolproof complete meal that’s easy to do. Wholemeal pasta with olives, basil, and kingfish has got protein, good carbs, and vegetables in one plate for lunch or dinner.

There are many ways to enjoy this fish and maximize the flavors to get the potential health benefits. Whether grilled, smoked, baked, or fried, there are a lot of recipes to choose from, depending on personal preference or the mood for the day. Here’s a good way to enjoy king fish for tonight’s dinner.

Tipsy Kingfish 
6-8 kingfish steaks 
Salt and pepper 
1 cup flour 
1/4 cup butter or margarine 
1/4 cup white wine (a light wine such as sauterne is preferred) 
Paprika 

Rinse and dry the steaks. 
Sprinkle with salt and pepper and roll in the flour. 
Place on greased broiler pan and dot with butter. 
Place 5 inches from the broiler for about 3 minutes. 
Pour the wine over the fish. 
Broil an additional 5 minutes. 
Baste with the wine, adding more wine if necessary. 
Sprinkle fish with paprika when it is done.

Simple Trout Salad

Trout are an important part of the food chain, aside from humans, for wildlife like brown bears, birds of prey and other carnivores which catch them during their vulnerable state of migration. It is quite tasty and can be prepared in many fish recipes. Recipes to try out include trout of the lake in compote herbs, healthy food recipes combining it with a multitude of ingredients like walnuts, bacon, broiled lime and tarragon.

Studies show that this fish has one of the lowest amounts of dioxins among oily fish, perfect for healthy food lovers who are looking forward to enjoying it. Adding it to your salad is one great way to do that. This trout salad recipe is a delicious, healthy salad bursting with flavour. Delicate trout fillets with crispy skin sit on a bed of sweet juicy peppers and mangetout. Throw on some lemon dressed rocket leaves to offset the sweetness of the peppers, and you have a salad that showcases some great fresh natural flavours.

Watch the video for the preparation

Ingredients

2 trout fillets

1 red pepper, halved and desseeded

1 yellow pepper, halved and desseeded

Approx 75g mangetout

Half a lemon

Extra virgin olive oil

A handful of rocket leaves

Salt

Pepper

Recipe source: theamateurchef.co.uk

BBQ’d Sea Bass

Bass is one of the most popular fish for many fish recipes. Bass may be included in curries and savory dishes.  Spices like rosemary, garlic, salt, and pepper enrich this hearty soup’s flavor and this makes very delicious, warm, and healthy cooking recipes. This tasty and delicious fish appears in most menus of fine restaurants as well as at the weekend grill, barbecue or even cooked in the oven with your favorite baked fish recipes.

Barbequed Sea Bass is a simple way to cook this fish and still maintain moistness and flavour. 

      Ingredients

For the dipping sauce

100ml/3½fl oz lime juice

100ml/3½fl oz soy sauce or Thai fish sauce

80g/3oz clear honey

1-2 bird’s-eye chillies

4 garlic cloves

10g/¼oz coriander stems, chopped

For the sea bass

1x 2.5-3kg/5lb 8oz-6lb 8oz whole sea bass, gutted and scaled (or 2 x 1.5kg/3lb 5 oz whole sea bass)

salt

3 garlic cloves, crushed

15g/½oz fresh ginger, sliced

3 stalks lemongrass, crushed and roughly chopped

4 lime leaves, crushed

small bunch coriander

2 banana leaves, cut into 25 x 30cm/10 x 12in pieces (available from online specialist suppliers)

4-6 wooden skewers, soaked in water for 20 minutes

Preparation method

For the dipping sauce, blend all ingredients in a food processor or blender until smooth.

For the sea bass, preheat your barbecue to a medium (150C/302F) heat. Allow the flames to die down and the coals to be covered in a grey ash.

Score the bass 3-4 times on either side and season with two pinches of salt per side, rubbing it in to the scores.

Stuff the cavity of the fish with the garlic, ginger, lemongrass, coriander and lime leaves.

Wrap the seasoned and stuffed fish in the banana leaves and fasten with the soaked skewers.

Place onto the preheated barbecue and cook on either side for 15-20 minutes with the lid closed.

Remove from the barbecue to a wooden board and allow to rest for a few minutes.

Unwrap the fish from the banana leaves and serve in chunks with the dipping sauce.

Recipe source: BBQ sea bass by Raymond Blanc from bbc.co.uk

Diver Sea Scallops Wrapped in Dover Sole Saffron Shallot Cream Sauce

The Dover sole is the most prized of the many varieties caught and available in many European marketplaces, fishmongers, chefs, and cooking recipes. It’s traditionally skinned on the darker side only, leaving the white skin of the underside in place. The skin separates easily from the flesh and the flesh falls easily from the bone.

Dover sole is esteemed in many European fish recipes for its subtle delicate flavor with other types ranking lower in the preference of chefs. They may also be used for appetizer recipes. Dover sole fillets are layered with nori seaweed and scallops then rolled and sliced into two-inch thick pieces and fried in the pan in this sumptuous appetizer.

For the best flavor and texture, use diver scallops for making this recipe, although you can still make this dish with regular scallops as long as they are fresh. A diver scallops is a sea scallop a scuba diver picked off a rock by hand.

Ingredients

1 pc romaine heart

1 filet Dover Sole, 4-5 oz.

1 sheet Nori

1 Sprig of Thyme

4 Diver sea scallops

2 tbsp olive oil

2 cups fish stock

1 tsp butter

Saffron shallot cream sauce

1 tsp canola oil

1 tsp finely chopped shallots

3 pink peppercorns, crushed

1/2 oz. White wine

1 cup fish stock

1/2 tsp saffron

1/4 cup 35 % cream

Preparation Instructions

1. Wash and rinse the romaine hearts. Pat dry. Lay out a 6 inch piece of Saran wrap. Place the Dover sole filet flat on the saran wrap, season with salt and pepper. Lay the nori sheet on top of the fish filet. Arrange the scallops down the middle of the Sole filet.

2. Gently roll the filet over the scallops and tie the ends of the saran wrap. Wrap with aluminium foil and tighten the roll by twisting the foil at the ends in opposite directions. Slice through the foil and fish cylinder into 2 inch thick rolls.

3. In a frying pan heat up the olive oil and add a tsp of butter. Remove the foil and saran wrap from the outer edge of the fish roll and place face side down in the hot pan. Sear for one minute and flip. Place in the oven for seven minutes at 350 degrees Fahrenheit.

4. While the fish is cooking, in a separate frying pan heat up the fish stock and poach the romaine heart in it for the duration of the fish cooking time.

5. To make the saffron shallot cream sauce, heat up the canola oil in a small sauce pan. Add the shallots and sweat them until translucent. Add the peppercorns and deglaze with the white wine. Add the fish stock and the saffron. Reduce by two thirds. Add the cream and reduce by two thirds. The sauce should be thick so it does not run on the plate.

6. Remove the romaine heart from the poaching liquid and place in the centre of the plate. Arrange the sole rolls on top of the poached romaine heart. Add some deep-fried celery root as garnish. Drizzle sauce on plate with artistic flare.

Recipe from Gourmandia.com

How to Pan Sear Tilefish

Tile fish is found and farmed from Florida, with the major fishing grounds off eastern Florida, southern New Jersey, and the tip of Long Island, N.Y. as listed in seafoodsource.com. Tilefish may be cooked in a lot of fish recipes. As steaks or whole, they may be barbecued and served during a summertime barbecue with a lot of other dishes like pasta, salad, and even some meat for a summertime party. It may be tossed into pasta with other healthy food.

The meat of the tilefish is firm enough for it to be able to hold its shape. This characteristic makes it a good choice for healthy food recipes, soft for stews and soups, where the nugget or flesh cubes do not flake and fall apart when cooked. With this characteristic in mind, the tilefish may also be pan-seared or served as sushi. Pan-searing may make it a perfect first prep step before it may be tossed into pasta, as an added healthy protein boost to a dish full of vegetables and noodles.

Pan Seared Tilefish

Ingredients

(Serves 4)

• 6 oz. fresh tilefish fillets scaled with skin on (tilefish may be substituted with grouper, snapper or other mild flaky fish).
• 6 medium purple potatoes (feel free to substitute with white potatoes).
• 1 bunch fresh broccolini.
• 4 oz. leaks (fried for garnish).
• 3 sticks unsalted butter.
• 1 cup heavy cream.
• 1 tablespoon fresh garlic (minced).

Champagne Sauce:

• 2 cups champagne.
• 1/3 cup finely chopped shallots.
• 2 tablespoons white wine vinegar.
• 1/2 teaspoon lemon zest.
• 2 sticks cold unsalted butter, cut into 1/2 inch pieces.
• 2 teaspoons finely chopped fresh tarragon, thyme or parsley.
• Salt and pepper to taste.
• Red peppercorns for garnish.

Prepare in the following order…

• Boil potatoes – drain, mash or puree in food processer with warm heavy cream and butter to taste. Keep warm.
• Blanch broccolini – shock in ice bath before returning to pan with butter and minced garlic to taste. Keep warm.
• Place champagne, shallots, vinegar and lemon zest in medium saucepan, bring to boil. Let cook until liquid is reduced to 1/4 cup. Whisk in butter, a few pieces at a time, until sauce is emulsified. Whisk in fresh herbs and season with salt and pepper. Sprinkle in red peppercorns for garnish. Keep warm. Season fish fillets with salt and pepper, and sear in hot pan with butter. Cook no more than two minutes on each side.

Baked Garlic Lemon Tilapia

Tilapia is one of the most fun fish to prepare. Nutrition-wise, it is a great choice vitamins and minerals such as phosphorus, niacin, selenium, vitamin B12 and potassium with little or no risk of toxic mercury which is significant in larger salt water fish. It can be consumed safely in significant quantities as part of balanced and healthy meals; and it tastes good, versatile enough to be prepared in a multitude of ways.

Tilapia is healthy, tender, and delicious. It can be used to make many different fish recipes and it suits lots of cuisines. You can bake, broil, grill, or steam tilapia. You can also use it in baked fish recipes, stir fry or pan-fry it.

This recipe is a quick healthy dinner on a busy weeknight, this is simple and delicious.

Baked Garlic Lemon Tilapia

Ingredients: 

• 6 (6 oz each) tilapia filets
• 4 cloves garlic, crushed
• 2 tbsp butter
• 2 tbsp fresh lemon juice
• 4 tsp fresh parsley
• salt and pepper
• cooking spray

Directions:

Preheat oven to 400°.

Melt butter on a low flame in a small sauce pan. Add garlic and saute on low for about 1 minute. Add the lemon juice and shut off flame.

Spray the bottom of a baking dish lightly with cooking spray. Place the fish on top and season with salt and pepper. Pour the lemon butter mixture on the fish and top with fresh parsley. Bake at 400° until cooked, about 15 minutes.

Recipe source: Gina's Weight Watcher Recipes at skinnytaste.com