Fish Recipes 

Clean Black Cod with Miso                                                                              Cod and Chickpea Casserole
Coriander Crusted Halibut                                                                               Crispy Curry Scallops
Ginger Salmon Stir Fry                                                                                       Mango Mint Prawns
Seared Tuna Roasted Red Pepper Relish                                                    Wild Salmon and Asparagus

​Clean Black Cod with Miso

​Prep Time: 10 minutes
Prep Notes: leave cod to marinate overnight
Cooking Time: 5 minutes
Yields: 2 people
Ingredients:
  • 1 lb (2-3 fillets) black cod
  • 1 tablespoon brown rice syrup
  • 3 tablespoons nama shoyu
  • 1/2 cup white miso paste
  • 1 tablespoon olive oil
Directions:
  • Mix the brown rice syrup, nama shoyu and white miso paste in a container (with lid) and set
  • aside.
  • Clean the fillets and pat them dry.
  • Place the fish into the container, coat them with the marinade, cover and refrigerate overnight.
  • Preheat the oven to 400°
  • Remove the fish from the fridge and scrape off the marinade.
  • Coat a grill pan with olive oil and set to high heat.
  • ​Add the fish and cook until browned on each side, about 2 minutes.
  • Transfer the fillets to the oven and bake for about 10 minutes, until nice and flaky.
Credit: The Clean Program

Cod and Chickpea Casserole, a Dish with Tradition

​Prep Time: 20 minutes
Cooking Time: 20 minutes
Yields: 4 people
Ingredients:
  • 1 pound boneless cod
  • 1 tablespoon olive oil
  • ½ white onion, diced
  • 3 garlic cloves, peeled and cut
  • 3 tomatoes, peeled and cut
  • 3 scallions finely cut
  • 2 tablespoons white vinegar
  • 1 teaspoon smoked paprika
  • 2 16-ounce cans of chick peas, strained
  • 8 ounces low sodium chicken broth
  • 1 bay leaf
  • ½ pound red potatoes cut in small dices
  • Salt and white ground pepper to taste
  • ½ pound chard, rinsed and cut in medium size slices
Directions:
  • Soak cod in cold water overnight to desalt.  Change water at least twice in a 14 hour period.
  • Cook cod in fresh water at medium heat until it boils. Remove from heat, drain, cool and shred. Set aside.
  • In a deep pan, heat oil at low medium heat, sauté onion for 2-3 minutes until translucent. Add garlic, tomato, one cut scallion and vinegar. Cook 3-4 minutes at low-medium heat.
  • Add cod and chick peas. Add paprika, a dash of white pepper, and mix. Add chicken broth, bay leaf and potatoes. Cook uncovered for 15 minutes at medium-low heat.
  • Add chards, cover and cook for 5 additional minutes. Adjust seasoning as needed. Garnish with the remaining scallions.
Credit:
http://www.hispanickitchen.com/m/blogpost?id=3365338%3ABlogPost%3A25084

Coriander Crusted Halibut

​Prep Time: 10 minutes
Cooking Time: 8 minutes
Yields: 2 people
Ingredients:
  • 1 lb of carrots, ends discarded (no need to peel)
  • a generous amount of olive oil (several tablespoons at least)
  • 1 tablespoon of sea salt fresh ground pepper
  • 2 halibut fillets (roughly 6-7 ounces each) or your fish of choice
  • 2 tablespoons coriander seed
  • sea salt
  • 2 tablespoon coconut oil
Parsley Sauce:
  • ½ bunch of parsley (leaves only)
  • 1 garlic clove, peeled and minced
  • juice and zest of 1 lemon
  • ½ cup of olive oil
  • pinch of sea salt
Directions:
  • Preheat oven to 375.
  • Prepare the vegetables first. Toss the carrots in olive oil, sea salt, and a few cracks of fresh ground black pepper. Bake until lightly brown and fork tender, then remove from oven and set aside.
  • In the meantime, in a mortar and pestle or spice grinder, grind the coriander seeds until you have a coarse powder.
  • Sprinkle each fish fillet with sea salt then coat that side with the coriander powder. Heat a heavy pan on high heat, with the coconut oil.
  • When it's melted, sear the fish, coriander/sea salt side down, for 2-3 minutes, or until the seeds have browned nicely.
  • Carefully turn the fish over, and place in the oven to finish cooking. Depending on the thickness, this can take another 4-5 minutes
  • In a blender or food processor, puree the sauce ingredients above until it is smooth and has a bright green color.
  • To serve, split the roasted carrots between two plates. Place the fish fillets on top of the carrots, then drizzle the parsley sauce over everything. Serve warm.
Notes: This gourmet meal has three simple parts: fish, sauce, and roasted veggies. This week we used a melt-in-your-mouth halibut, parsley sauce and carrots. But the real beauty of Clean eating is that once you know the structure of a great meal, you can fit the recipe to what's local and in season. Here, you could also use any clean fish, substitute pesto for the parsley sauce, and add in different roasted vegetables. Enjoy.
-Jenny

Crispy Curry Scallops

​Prep Time: 5 minutes
Cooking Time: 10 minutes
Yields: 4 people
Ingredients:
  • 12 large sea scallops....got in fresh market
  • 1 cup panko crumbs
  • 2 tablespoons low sodium soy sauce
  • 1 tablespoon curry powder
  • 2 tablespoons canola oil
  • lime wedges
Directions:
  • pat scallops dry with paper towels
  • place panko in bowl
  • toss scallops with soy, curry powder and then panko
  • heat in oil, add scallops until crispy...serve with lime
  • Chili Ginger sugar snap peas
  • saute peas ( crispy ) add 2 tablespoons water,
  • 1/2 tablespoon fresh grated ginger, 1 tsp chili paste or sauce
(I steamed them and they were just as good)
Credit: Weight Watchers

Gingered Salmon Stir Fry

Prep Time: 15 minutes
Cooking Time: 10 minutes
Yields: 2 people
Ingredients:
  • 2 tablespoons sesame oil
  • 8 ounces of wild salmon (roughly 1 thick fillet), cut into large chunks
  • 1 cup snow peas, sliced into thin pieces
  • 1 carrot, cut into thin rounds (no need to peel if using organic!)
  • 1 bunch scallions, diced
  • 2 tablespoons peeled and grated ginger
  • 1 garlic clove, peeled and minced
  • to taste: wheat-free tamari sauce
  • to taste: organic brown rice vinegar (or ume plum vinegar)
  • 1/4 cup dry roasted cashews (either whole or in pieces)
Directions:
  • Season the salmon pieces with sea salt and black pepper.
  • Heat a large saute pan over high heat, adding the sesame oil.
  • Once the oil is hot, add the salmon pieces and brown, cooking each side for about 2 minutes
  • After you flip them the first time, add the snow peas and carrots, and after the salmon’s second sides are browned, begin to toss everything gently several times (and every so often) as you add the ginger and garlic.
  • Cook until fragrant and all vegetables are tender, then add a few splashes of tamari and vinegar, and taste, adjusting if needed.
  • Place a lid on the pan and allow to steam for just another 1-2 minutes.
  • Remove the lid, stir in the cashews and scallions, tossing once or twice to combine before serving.
Notes: Clean Chef Frank Giglio brings us another crazy-delicious recipe that’s perfect for all your spring gatherings and meal needs: a uniquely flavored salmon stir fry! The ginger gives this heart-healthy dish a spicy kick and the omega-3′s keep your brain sharp, and your moods lifted. Best of all, it’s easy to make and you can vary the ingredients with whatever you have on hand or you find at your local farmers’ market.
Credit: http://blog.cleanprogram.com/gingered-salmon-stir-fry/

Mango Mint Prawns

​Prep Time: 15 minutes
Cooking Time: 10 minutes
Yields: 4 people
Ingredients:
  • 1 kg (2 lb) cooked king prawns
  • 3 mangoes
  • 2¾ cups apricot juice
  • 1½ Tbsp fresh mint, chopped
Directions:
  • In a food processor, blend the mangoes, juice and mint.  Pour into a microwave-safe dish and microwave on HIGH for three minutes
  • Cook the prawns on the barbecue, or sauté in olive oil, then peel and de-vein (if needed)
  • Pour the sauce over the prawns and serve with salad.

Seared Tuna and Roasted Red Pepper Relish

Prep Time: 30 minutes
Cooking Time: 10 minutes
Yields: 2 people
Ingredients:
  • 12-16 ounce portion Yellowtail Tuna
  • 2 red bell peppers, or a jar of roasted red peppers
  • 1 shallot, peeled and chopped
  • ¼ cup roughly chopped kalamata olives
  • 2 garlic cloves, minced
  • 1 tablespoon chopped capers
  • 2 teaspoons freshly chopped thyme
  • 3 tablespoons olive oil
  • 2 tablespoons balsamic vinegar
Directions:
  • First, roast the peppers. This can be done in a broiler or over an open flame. Cook until all the flesh is charred black then place in a glass jar or paper bag and let steam for a few minutes before peeling away the char. Remove the stem, scrape out the seeds, then slice thin. Place the prepped peppers in a bowl.
  • Toss the peppers with the garlic, shallot, olives,capers, and thyme. Sprinkle with sea salt then drizzle in the olive oil and balsamic vinegar. Allow the mixture to sit for 10-15 minutes before serving. This can be made the night before.
  • To cook the tuna, season well with sea salt and black pepper then cook 2-3 minutes per side in a hot, well oiled skillet. Tuna gets tougher the more its cooked, so it’s best served rare to medium-rare.
  • Once cooked, slice the tuna with a sharp knife against the grain. Transfer the slices over to a large plate then top with the roasted red pepper relish.
Notes: As the days get warmer, our food choices start to shift. If you find yourself reaching for lighter options you will be delighted with this pairing. This dish provides the comfort of cooked protein without the need to turn on the oven or create a mess in the kitchen. The Yellowtail Tuna is an omega-3 rich and fatty fish with a delicate and sweet flavor. Top with a relish of sweet roasted red peppers providing nearly 300 percent of the daily recommended vitamin C intake, added B6, and magnesium. The combination of vitamins and minerals in this meal make it a light and all around pick-me-up.
Credit: the clean program

Wild Salmon and Asparagus

​Prep Time: 10 minutes
Cooking Time: 23 minutes
Yields: 2 people
Ingredients:
  • 3/4 or 1 lb wild salmon
  • 2 large handfuls of asparagus
  • drizzle of walnut (or olive) oil
  • 1 tablespoon dill
  • 2 tablespoons balsamic vinegar
  • sea salt and black pepper to taste
Directions:
  • Break the tough ends off the asparagus. I like to hold them at the bottom and gently apply pressure as close to the ends as possible, so they snap naturally where the tough turns to tender. Or you can slice about an inch off with a knife.
  • Lay two fairly large rectangles of parchment out and divide the asparagus between the two. Drizzle with some walnut (or olive) oil and add a crack of fresh ground pepper if you like.
  • Cut the salmon fillet into two pieces and drizzle with the balsamic and then add the dill.
  • Place a salmon piece on each asparagus stack and add another tiny splash of oil.
  • Roll the parchment up and fold into packages, placing on a baking sheet. You can preheat the oven now or if you’re making these ahead of time, you can save them in the fridge til you’re ready to eat
  • Preheat oven to 375˚F. Cook for 20 minutes. Do not open the packages while they’re cooking. After 20 minutes, check the parchment for a browned/toasted edge. If nicely browned the fish is most likely done. If the edges aren’t quite browned, I leave it in for another 2-3 minutes. I like my fish more on the rare side, but it’s up to you. . . and if you have a thicker piece of fish, it may take the full 23 minutes. 20 minutes is typically perfect.
  • Remove from the oven and serve warm. I usually open them right at the table and either eat out of the parchment or transfer to plates. The smell is amazing, just be careful of the hot steam!
Notes: This recipe is for Clean Cleanse, Gut and RefreshI've been happy beyond words to see wild sockeye salmon and local spring asparagus at our neighborhood market recently. This means there's no question about dinner lately; we've been feasting on the most incredible melt-in-your-mouth fish, loaded with healthy omega 3′s and antioxidants. Local is always best, but with fish it can be tricky. I prefer to buy wild salmon from Alaska than farmed fish in my own area right now, making sure to source everything else that I can locally. When the salmon are running here in the Northeast, we’ll choose that over having it flown in. I suggest weighing the pros and cons and making the choices that feel right for you. This recipe works well with any fish or vegetables that are in season where you live, but this combination is pretty spectacular, so I highly recommend trying it at least once!
Credit: The Clean Program