Pompano is a healthy and tasty fish that can be cooked in a variety of fish recipes. They may be substituted with mullet, snapper, and mahi-mahi as they all have that same firm texture with very light flavor. The firm meat and the light flavor of pompano enable it to be used popularly in healthy food recipes.

Pompano is a very nutritious fish with a rather buttery or creamy texture that make it appealing to a lot of people and cooks alike. That said, Pompano may cooked by baked or grilled healthy recipes. Grilling it is quite easy at it entails preparing the fish (cleaning of all entrails and washing), mixing with seasoning and spices, and then slapping it on to the griller.

This fish may be purchased whole or cut into fillets or steaks. (The video below shows us how to fillet pompano).

If you choose to cook it using an oven, the recipe below can be a wonderful choice.

Pompano en Papillote

Ingredients

• 1 small whole pompano, dressed, about 1 pound
• 3 tablespoons olive oil
• Salt and fresh black pepper
• 1/2 pound crab meat, picked for cartilage
• 1 tablespoon chopped garlic
• 1 piece of parchment
• 2 tablespoons chopped parsley
• 1/2 cup fresh lemon juice
• 1/4 cup chopped shallots
• 1/2 pound cubed butter, cold
• 5 sprigs fried parsley Essence

Directions

Preheat the oven to 400 degrees F. Season the fish with 1 tablespoon olive oil, salt and fresh black pepper. In a saute pan, heat the remaining 2 tablespoons olive oil. When the oil is hot, saute the fish for 2 minutes on each side. Remove the fish from the pan. In a mixing bowl, toss the crab meat with the garlic. Season with salt and pepper. Spread the crab meat mixture over the fish. Fold the parchment in half lengthwise, and place the fish on one half of the paper. Fold the remaining half over the fish and roll the edges of the paper up to seal the fish tightly in the bag. The parchment bag should form the shape of the fish. Place the parchment bag on a baking sheet and bake for 10-12 minutes. In a sauce pan, combine the parsley, lemon juice and shallots. Bring the liquid up to a simmer and reduce the liquid by half, about 3 minutes. Whisk in the cold butter until all the butter is incorporated. Season the sauce with salt and pepper. To assemble, using a knife, cut the top of the bag to expose the fish. Spoon the sauce over the fish and garnish with fried parsley and Essence

Essence (Emeril's Creole Seasoning):

• 2 1/2 tablespoons paprika
• 2 tablespoons salt
• 2 tablespoons garlic powder
• 1 tablespoon black pepper
• 1 tablespoon onion powder
• 1 tablespoon cayenne pepper
• 1 tablespoon dried leaf oregano
• 1 tablespoon dried thyme

Combine all ingredients thoroughly and store in an airtight jar or container.

Yield: about 2/3 cup

Recipe from "New New Orleans Cooking", by Emeril Lagasse and Jessie Tirsch. Published by William and Morrow, 1993. From foodnetwork.com

How to Prepare and Cook Cabbage and Codfish

The cod is low in calories, high in protein, and contains a lot of nutrients that are good for the body to protect against diseases and to enable it to perform its functions.

To those starting off in eating fish, this will not overwhelm the senses and with a combination of other ingredients that can enhance and complement its flavor, the results are always delectable fish recipes that can be enjoyed by anyone.

You’ll find plenty of cooking videos and healthy food recipes over the web that might suit to your liking. And if you like organic food, you’ll definitely want to try out this organic style cabbage and Cod recipe.

Ingredients
½ lb or Codfish (diced)
½ lb  Cabbage or (shredded,)-fine or medium cut
1 stocks of Stallion diced
2 small Tomatoes (diced)
1 medium Onion (diced)
1 large Carrots (diced)
¼  Sweet Pepper “Pericer” diced
4 Garlic Cloves-
½  green pepper (Scotch binate or real chili pepper)
½  ripe pepper (Scotch binate or real chili pepper)
Ginger – cut to size of your thumb
1 tablespoon of Parley ( Dried or Fresh)
1 tablespoon of Basil ( Dried or Fresh)
¼  teaspoon Nutmeg (Grated
¼ teaspoons of Pimento Seeds
1 teaspoon Thyme leaf (Fresh pieces together the size of one fingers)
1  tablespoons White Vinegar- (add while cooking it’s optional)
¼ cup Coconut Oil (or Olive oil)
½ cup of Water - (more gravy) (optional)
¼ cup Ketchup (at the end.)

Recipe from jamaicandinners.com

Christmas Seafood Chowder

A steaming bowl of seafood chowder on a cold, stormy or snowy weather is the perfect antidote to all the gloom. It’s the Christmas season so why don’t we try to liven up the atmosphere with these healthy food recipes? If you like seafood and fish recipes, you’ll definitely want to try this seafood chowder this Christmas.

Christmas Eve Seafood Chowder

6 cups water

4 large potatoes (diced)

1 large onion (diced)

1 tsp. salt

1 lb. raw Fish (haddock, sole, pollack, salmon)

1 can broken lobster

1-10 oz can clams or bar clams

12 oz scallops

2 cups cereal cream

1 cup whole milk

4 Tbsp. butter

1 tsp. Pepper

2 Tbsp. parsley fresh chopped and dried

1/4 cup green Onion (chopped)

Dice potatoes, simmer in water in large saucepan until tender. Add diced onion, fish and salt. Simmer until fish is tender. Add canned seafood and scallops. Simmer 5 minutes, add cream, milk and butter . Heat until very hot but not boiling, simmer on low heat for 20 - 30 minutes to allow flavors to blend. Add parsley and green onions just before serving.

Makes 12-1 cup servings.

Submitted by Louise Brown, Summerside, P.E.I.

Pasta with Wahoo

Wahoo is a very tasty fish that’s found in tropical and subtropical areas and in the ingredients list of fish recipes. Since the flesh is firm, it may be firm to hold shape and be used for hearty dishes like soup, stew or pasta. You probably might be looking for cooking videos on the web, trying to find a good way to cook wahoo. But here’s one recipe to add wahoo with pasta.

In preparing wahoo, make sure to get all ingredients fresh and in top quality – aside from the usual characteristics of fresh fish – red gills, clear eyes, and firm meat, there should be no strong ammonia or unusual odor from the fish.

Cooking fish meat well needs the pan hot and the oil hot (in frying) before putting in the wahoo fillet as this will cook the fish evenly for that perfect texture where the fish flakes easily with a fork. Also, in fillets, one must remember to be careful in removing all bones with needle-nose pliers to avoid any accidents in eating fish, especially bony fish like the wahoo. With the necessary steps taken into account, one can enjoy this very delicious fish and probably in time, develop an original recipe to be passed to friends and family.

Crunchy Salmon Fishcakes

I never stop asking people around to teach me how to cook salmon. We find plenty of cooking videos online for that and I have tried a lot of them. But I’m quite far from having a collection of healthy food recipes that my family truly loves. So I’d like to share my recent find, crunchy salmon fishcakes for kids!

This is a great dinner-time treat for the kids, the Shredded Wheat and parmesan coating gives the fishcake a delicious crunch.

Annabel Karmel's crunchy salmon fishcakes

Ingredients

• 25g Bitesize Shredded Wheat
• 5 spring onions, finely sliced
• 250g cooked unsalted mashed potato
• 250g uncooked salmon fillet, skinned and chopped into small pieces
• 15g parmesan cheese, finely
• 2tbsp light mayonnaise
• 1tbsp ketchup
• 1tbsp sweet chilli sauce
• 1tsp lemon juice
• 1tbsp dill, chopped

Crumb coating:

• 120g Bitesize Shredded Wheat
• 25g parmesan cheese, finely grated
• 2 eggs beaten
• Light sunflower oil spray for cooking

To decorate:

• 6 slices of hard boiled egg
• 3 mangetout, halved
• Parsley sprigs
• 240g petits pois
• One radish thinly sliced

Method

1. Place 25g Bitesize Shredded Wheat into a freezer bag and use a rolling pin to crush them until they resemble fine shreds.
2. In a large bowl mix together the Shredded Wheat crumbs, spring onions, mashed potato, salmon, mayonnaise, ketchup, sweet chilli sauce, lemon juice, dill and season well.
3. Divide the mixture into 6 balls, chill for 3 to 4 hours to firm up.
4. For the coating place 120g of Shredded Wheat into a freezer bag and use a rolling pin to crush them until they resemble fine shreds. Mix in the grated parmesan cheese.
5. Dip the balls in the beaten egg, shaking off any excess, then coat in the cheesy Shredded Wheat crumb mixture.
6. Dip in the beaten egg a second time then into the cheesy Bitesize Shredded Wheat mixture again to thoroughly coat the balls.
7. Put each ball onto a chopping board or tray and pat into a fish shape, press on extra cheesy Shredded Wheat coating if any bald patches appear.
8. Spray a little sunflower oil into a pan and heat. Fry the fish cakes for 2 to 3 minutes on both sides until golden brown and the salmon is cooked through
9. Place the fish cakes on a plate and decorate with a slice of egg with a pea on top for eyes, half a sugar snap pea for a mouth and a piece of parsley for a fin. Place three slices of radishes for air bubbles coming out of the fish’s mouth.
10. Serve with petits pois which double up as the ocean floor.

By Annabel Karmel for Nestlé Whole Grain Cereals

Warm your Cold Days with Seabass Soup

As you may have known, Sea Bass is one of the most popular fish for cooking a range of fish recipes, and although there are a lot of fish being referred as bass, only black sea bass and striped bass are considered the true bass.

Bass fillets may be cooked and served in healthy meals like bass back, cooked in juniper and almond, which has a lot of interesting flavors and textures mixing in harmony with this dish.

Bass may be also included in healthy food recipes like curries and other savory dishes. Its taste and texture makes it excellent for soups, especially seafood soups served in bread bowls. A great example of this soup recipe is the Seabass Soup which is created by Valentine Warner.

Ingredients

1 fresh sea bass, skinned & filleted and cut into bite size pieces

½ onion, finely sliced

2 small leeks, finely sliced

2 sticks celery, finely sliced

2 potatoes, peeled and cut into chunks

1 tsp fennel seeds

1 bulb fennel, chopped

2 bay leaves

300ml white wine

300ml water

Small bunch fresh parsley

Toasted bread to serve

Salt

Black pepper

Olive oil

For the garlic mayonnaise (makes approx 200ml):

2 egg yolks

2 tsp Dijon mustard

½ lemon, juice only

150ml sunflower oil

50ml olive oil

2 cloves garlic, very finely chopped

Preparation

1. Heat some olive oil in a saucepan. Add the onions, leeks, celery, potatoes and fennel seeds to the pan. Cook for approx 8 minutes until softened and then add the fennel, bay leaves, white wine and water. Season with a pinch of salt and a good grinding of black pepper.

2. Bring to a simmer and leave to cook until the potatoes are nearly tender.

3. Now add the fish and stir gently into the pan. Cook for a further 2 -3 minutes before removing from the heat, ready to serve.

4. While the soup cooks, to make the garlic mayonnaise, whisk together the egg yolks, mustard and a tablespoon of lemon juice.

5. Add the sunflower oil in a slow but steady drizzle whisking all the time, then do the same with the olive oil. Season with a pinch of salt. Taste and add a little more lemon juice if necessary. Finish by mixing in the finely chopped garlic.

6. Chop the parsley and mix some through the soup reserving a little for garnish.

7. Spoon some mayonnaise on to toasted bread and serve alongside the soup like giant croutons. Sprinkle with any leftover parsley.

Recipe: Seabass Soup by Valentine Warner from lifestylefood.com.au

Thanksgiving recipe: Gluten Free Fish Pie

Another food trend that’s been going on for quite a while now (aside from paleo-diet; check it out, too) are gluten-free foods. Gluten is a protein complex found in wheat (including kamut and spelt), barley, rye and triticale (Wikipedia). If you’re gluten intolerant, you’ll have problems with Thanksgiving pies! I can’t imagine not eating pies this Thanksgiving.

 

But if you like fish recipes, and you’re into tying out new cooking recipes, then I’d like to share to you this gluten-free fish pie that I saw in Feastie.com. Here’s their recipe:

To serve 2 people.

Filling Ingredients:

175g Smoked Haddock

1 large Squid Tube

6 King Prawns

300ml Milk Bunch of Fresh Parsley

25g Garlic Butter

Sauce Ingredients:

50g Garlic Butter

3 heaped tablespoons

Corn Starch

400ml Milk

5 tablespoons Squid Brand Fish Sauce

Topping Ingredients:

2 medium - large Potatoes

25g Garlic Butter Good pinch of Salt

50g Gruyere

Directions:

1. Topping: Peel the potatoes and boil them on the hob (time will depend on potatoes, around 25 mins for regular white ones), add a pinch of salt to the water.
2. Whilst the potatoes are boiling prepare the seafood. Devein the prawns, remove any skin from the squid and cut into rings, check for any bones in the haddock.
3. Filling: Roughly chop the parsley. Heat a frying pan on high and melt the garlic butter with the milk. Add the seafood and parsley.
4. Cook for a couple of minutes. The prawns will be ready first, you'll know once both sides are pink, remove them and put into your serving dish, then the squid, then the haddock. Keep the milk. Break the haddock into flakes. Sauce: In a saucepan, melt the garlic butter on high, as it melts, slowly add the corn starch and mix with a wooden spoon. Keep adding the corn starch and mixing until you have a smooth blob of roux. Once the roux has formed add the milk that you cooked the seafood in and mix. Add the fish sauce. Keeping the heat at high the sauce will begin to thicken, keep adding the milk and mixing until you get a thick but smooth sauce. Take off the heat and put to one side. Topping: By now your potatoes should be boiled. Put them through a potato ricer for a beautifully smooth mash.
5. Add the garlic butter and salt and mix with a wooden spoon to form the luxurious mash. Heat a grill on high. Pour the creamy sauce over the seafood.
6. Spoon the mash over the filling, grate the gruyere on top. Put under the grill for 10 minutes.

Recipe from feastie.com, Gluten Free Fish Pie