Italian Red Mullet Stew

Red mullet is popularly enjoyed in a variety of fish recipes. – smoked, cured, baked, grilled, or incorporated to foods like pasta or salad. It has a taste stronger than whiting or flounder and most people like to cook it in baked fish recipes.

If you want to have an idea on how to cook red mullet fast and easy, try watching the video below.

Mullet is a strong-flavored fish that may be served in a lot of ways from easy appetizers to salads, soups, pasta, and hearty main courses and stews. Italian fish stew is a good dish to try. But since this is high in cholesterol, this should be taken with moderation especially those with a history of high cholesterol.

Italian fish stew 

Ingredients

• 2 tbsp olive oil
• ½ carrot, finely chopped
• ½ small onion, finely chopped
• ½ fennel bulb, finely chopped
• 2½ garlic cloves, finely chopped
• ½ tsp dried red chilli flakes
• 1 tsp fennel seeds
• 20g/¾oz dried porcini mushrooms, soaked in warm water for ten minutes
• 1 x 400g/14oz can chopped tomatoes
• 2 litres/3 pints 10fl oz fish stock
• 200g/7oz Roosevelt potatoes, or other small potatoes, peeled and cut into 1.5cm/¾in pieces
• pinch saffron
• salt and freshly ground black pepper
• 250g/9oz clams, cleaned (discard any which do not close when tapped)
• 2 red mullet fillets
• 200g/7oz monkfish fillet, membrane removed, cut into chunks
• 110ml/4fl oz white wine
• 250g/9oz cooked lobster tail and claw meat (optional)
• 2 tbsp finely chopped flatleaf parsley

Preparation method

• Heat a deep-sided frying pan until hot and add a tablespoon of olive oil. Add the carrot, onion, fennel, two of the chopped garlic cloves, the chilli flakes and fennel seeds and fry gently for 2-3 minutes.
• Drain the mushrooms and squeeze out any excess liquid, then roughly chop. The soaking liquid can be used in another dish.
• Add the chopped porcini to the pan along with the tomatoes and cook over a low-medium heat for 20 minutes, or until the tomatoes have broken down and the vegetables are softened.
• Add the fish stock and bring to the boil. Reduce the heat and simmer for 20 minutes.
• Meanwhile, place the potatoes into a saucepan of boiling water along with the saffron and cook for 5-8 minutes, or until just tender. Drain and set aside.
• Remove the fish broth from the heat, then either use a stick blender or pour into a blender and blend until smooth. Season, to taste, with salt and freshly ground black pepper.
• Heat a shallow pan until hot, then add the remaining tablespoon of olive oil. Add the clams, red mullet, monkfish and white wine, cover with a lid and cook for 1-2 minutes, shaking the pan from time to time.
• Remove the lid and discard any clams which have not opened.
• Add the fish broth and saffron potatoes and bring to the boil. Reduce the heat and simmer for a few minutes, then add the cooked lobster, if using, and continue to simmer until heated through.
• In a bowl, mix the chopped parsley with the remaining chopped garlic. Sprinkle the mixture over the top of the stew and serve.

Recipe by Theo Randall at bbc.co.uk

Tuna Bowtie Pasta Salad

Fresh tuna has been enjoyed by coastal dwelling peoples for countless years in countless fish recipes with records showing early preservation techniques such as smoking and pickling being practiced since ancient times.

Like salmon, tuna ranks among several lists of healthy recipes. It is a wonderfully nutrient- and protein-dense food packed with important nutrients including the selenium, magnesium, potassium; B vitamins niacin, B1 and B6. But these are all somewhat secondary to the significant levels of valuable omega-3 essential fatty acids. Since these are not synthesized by the body, it has to be taken in through foods.

Though canned tuna accounts for the majority of American consumption, go for fresh if you want to savor the wonderfully firm and dense flavor of this fish. Some even describe the meat as having a meaty flavor and a steak-like texture. It is so versatile that even the most budget-conscious housewife can prepare a casserole or sandwich from a couple cans of tuna and combine it with the simples of ingredients. The versatility of the tuna fish also cleared its way into various healthy food recipes such as salads and pasta. Bow-tie pasta makes a wonderful salad combined with tuna and vegetables. 

Bowtie and Tuna Salad recipe

Ingredients

• 12 oz. bow tie pasta
• 8 oz. fresh green beans, cut into 1 in. pieces
• ¼ cup olive oil
• ¼ cup lemon juice
• 2 tablespoons mayonnaise
• Pinch of salt
• Pinch of pepper
• ½ pint cherry tomatoes, cut in half
• 2 cans (3.5 oz. each) tuna packed in water, drained

Preparation Instructions

1. Fill a large saucepan with water and place it over medium heat. Bring it to a boil then pour the pasta into the pan. Boil about 8 to 12 minutes following package instructions. During the last 4 minutes of the cooking, add the green beans to the pot.
2. In a large bowl, stir the olive oil and lemon juice together. Add the mayonnaise and the salt and pepper.
3. Drain the pasta and beans. Add to the bowl with the olive oil mixture. Toss the pasta until it is well coated with the olive oil mixture. Add the tomatoes and tuna. Toss again, to combine the ingredients.

River Eel with Green Herbs

Eels are great tasting food once you get over the somewhat intimidating snake-like appearance of the live salt or fresh water creatures, the soft texture and subtle flavors definitely please the palate. As food, unagi is among the most familiar especially for those who love Japanese healthy food recipes. Freshwater eels are also eaten in Europe and the United States. Though not as commonly available in their whole raw form, it is more accessible in fish recipes such as jellied eel, a traditional east London delicacy. 

A healthy food called “Paling in 't groen,” is a Flemish dish and a Dutch term which literally translates to “Eel in the Green” but actually means “eel in a setting of green plants.” It refers to fresh water eel in a green herb sauce. In this presentation by Chef Luc Huysentruyt, it’s called “River eel with green herbs.”

Although occasionally eaten cold, the dish is normally served hot and accompanied with chips or bread. Consumers may squeeze some lemon over the pieces of eel.

Mediterranean eel in a Cress Sauce with Potato Puree and Tomatoes

Recommended Wine

Blaye blanc ou Mugels

Ingredients

• 2 lbs. river eel fillets
• 1 spoon chopped shallots
• 1 cup white wine
• 1 spoon cream
• 1 cup of water
• salt, pepper
• lemon juice
• herbs (sorrel, spinach, chervil, chive, mint, laurel, thyme, basil, flat parsley, tarragon, marjoram)
• 1 ½ tablespoons fresh butter

Preparation Instructions

1. To prepare: Clean the ingredients. Mince the spinach all green vegetables and herbs. Fillet the eels then cut into large pieces.
2. Melt butter in a pan. Put the shallots in it. Add the eel, season with salt and pepper, and then let it fry for a few seconds, not more.
3. Add the white wine and some water. Let it simmer for about 10 minutes.
4. Place the eels on a serving plate without including any of the juice, or you can separate the contents and the juice first.
5. Reduce the juice for a few seconds. While mixing, add the double cream then the green vegetables and herbs, making quite awatery green sauce.
6. Pour some green sauce to the eel fillets then serve “River eel with green herbs.” Bon appétit!

Orange Glazed Salmon

Salmon is a wonderful fish whose trademark bright orange color, rich flavor and many nutrients make it a favorite among chefs from seaside village restaurants to fancy dining establishments. Its several varieties can be prepared in many ways and there could be tons of fish recipes that you can find in your cook book that tells you how to cook salmon. 

Here’s a simple, quick, delicious, and healthy meal of salmon, orange juice, and soy sauce. This recipe is adapted from Cooking Light 5 Ingredient 15 Minute Cookbook. If you’re an on-the-go person then learning quick and healthy food recipes like this is a big plus for you.

Orange Glazed Salmon Recipe

Cooking Time

15 min.

Difficulty Level

Easy

Ingredients

• 4 (4 oz.) salmon fillets (about 1 in. thick)
• Sea salt
• Pepper (freshly ground)
• Cooking spray
• 3 tablespoon low sodium soy sauce
• 3 tablespoons fresh orange juice
• ½ teaspoon dark sesame oil  

Preparation Instructions

1. Season the salmon with salt and pepper.
2. Spray oil in a large nonstick skillet and heat over high. Add the salmon and cook for 3 minutes on each side of the fish. Cover and cook 3 more minutes, or until salmon is cooked through. Remove from the skillet and place in the warming drawer of the oven.
3. Pour the soy sauce and juice in the same skillet and cook over high for 1 minute, stirring constantly and scraping the bottom of the pan. Add the oil. Serve with sauce over the salmon.

Home-Cured Herring

Often smoked, pickled, or salted, the herring is a popular food, especially in Europe. Herring may be eaten and prepared in a variety of fish recipes. In the Philippines, dried herring (or what they call tuyo is a staple food for breakfast served with salted egg, tomatoes, and fried garlic rice. Smoked herring may be boiled and mixed with seasonings before eaten. 

This fish may be enjoyed in simple yet healthy food recipes. Cured herring may be the easiest way to enjoy this fish, as not much needs to be done. To try your own home-cured herring, follow the instructions below.

Ingredients

For the herring

8 herring, scaled, gutted and filleted

200g/7¼ oz sea salt

pinch caster sugar

For the marinade

450ml/16¼fl oz white wine vinegar

300ml/10¾fl oz water

250g/8¾oz caster sugar

14 allspice berries, crushed

14 black peppercorns, crushed

3 bay leaves

2 carrots, sliced

3 red onions, sliced

2 tbsp fresh horseradish, grated

Preparation method

1. Place the herring in a rectangular casserole. Combine the salt and sugar and cover the fish with mixture. Leave to cure in the fridge for 24 hours.
2. Preheat the oven to 220C/425F/Gas 7.
3. Prepare the marinade by placing all the ingredients in a pan. Brush the salt off the herring, discarding the salt and sugar, and add the fish to the pan. Bring to the boil then return the herring and the marinade to the casserole.
4. Cook in the oven for 20 minutes, then leave to cool. Transfer the herring and marinade to a sterilized preserving jar.
5. Refrigerate for up to 10 days.
6. Serve with rye bread.

Poor Man’s Lobster

Pike is available all year round as this is a farmed fish. They are available fresh or frozen in supermarkets and there are a lot of fish recipes for pike in the Internet available in order to maximize the distinct and rich flavor of this fish. Pike is a freshwater fish with a long, tapered body, glossy skin, and dark green and gold marbling.

This delicious and richly-flavored fish, when cooked may become a dish that can be enjoyed by almost everyone in the household. This is very nutritious and dishes and recipes may be searched to make this fish more appealing to children and this may help them get started in eating healthy and delicious meals at a young age. 

In cooking healthy, it’s more of choosing what foods to eat and how to prepare them to make better better tasting and healthy meals to be enjoyed by everyone. There can be even variety of dishes to cook, such as baked pike today and then next week, they may be fried. They also may be grilled during the weekend barbecue or space them out in meal planning and add on other meals. It’s all about being creative (Check the video below).

From starters up to the main course, there is a recipe for pike, depending on the preference and dietary needs. This very tasty fish may be cooked in a lot of ways–fried, poached, baked, grilled, steamed, or smoked.

They are also cooked as an appetizer. There are other appetizer recipes you can follow in the internet but here’s an easy way. Cut Northern fillets into 1 inch cubes (like herring). Combine water and 4 to 6 beef bouillon cubes in large kettle. Bring to a boil. Add fish. When it comes to boil again remove from heat and drain immediately. Very important not to overcook. Serve with drawn butter or cocktail sauce.

How to Cook: Baked Haddock

The haddock is quite popular and versatile. They may be incorporated into healthy recipes such as stews and soups or fried, grilled, or cooked in baked fish recipes like the one in the video below.

There are easy fish recipes for those who want to try haddock or want to make the most out of this fish rather than just eating them preserved. This tasty fish has white flesh when bought fresh, but when smoked it can be an off-white color and sometimes dyed a yellow color.

Haddock is rich in omega-3 fatty acids, which are necessary in keeping a healthy heart. Like most seafood, they contain good protein which is necessary for cell and muscle regeneration and repair. They also have small amounts of vitamins and minerals for other bodily functions.