Tag: fish
Pan-Seared Black Cod with White Wine Tomatoes
Pan-Seared Black Cod with White Wine Tomatoes
Black cod, aka sablefish, is a fatty, flaky white fish that’s high in omega-3s. This is my favorite way to prepare it: seared with sautéed cherry tomatoes in a white wine sauce. If you aren’t a fan of black cod, salmon, monkfish, swordfish, and snapper are all suitable substitutes. You could even serve the white wine tomatoes with a chicken breast or pork chops.
Ingredients
- 2 tbsp olive oil
- 1 lb black cod (sable fish) cut into 3 pieces
- 1/4 tsp salt
- 1/4 tsp garlic powder
- 1/8 tsp cracked black pepper
White Wine Tomatoes
- 1 cup cherry tomatoes
- 1/4 cup shallots thinly sliced
- 3 garlic cloves minced
- 1 cup white wine
- 1/4 cup chicken stock
- 1/4 cup parsley finely chopped
Instructions
- Pat dry the black cod with paper towels. Season with salt, garlic powder, and pepper.
- Heat olive oil in a sauté pan over medium high heat. Place the black cod skin-side down. Cook for 5 minutes.
- Flip the fish over and cook for 4 minutes. Remove from the pan.
- Turn the heat to medium. Sauté the tomatoes and shallots for 5 minutes.
- Add in the garlic and cook for a minute.
- Pour in the white wine and chicken stock. Simmer for 5 minutes. Stir in the parsley.
- Plate the black cod. Spoon over some of the sauce. Serve the tomatoes on the side.
Lemon Garlic Swordfish
Lemon Garlic Swordfish
I’m a huge fan of swordfish: the true chicken of the sea. Swordfish is an oily, firm-fleshed fish that takes on whatever you season it with. This lemon garlic butter sauce is so flavorful; adding richness to this fish. If you aren’t a fan of swordfish, you can substitute salmon, opah, sable, or any other firm fleshed fish.
Equipment
- oven-safe sauté pan
Ingredients
- 12 oz swordfish steak
- salt and pepper to taste
- 1 tbsp olive oil
Lemon Garlic Sauce
- 2 tbsp butter
- 1 tbsp garlic chives finely chopped
- 3 garlic cloves minced
- 1 tbsp lemon juice
- 1 tbsp lemon zest
- 1 pinch salt
- 1 pinch cracked black pepper
Instructions
- Pat the swordfish dry with paper towels. Season both sides with salt and pepper.
- Heat up the olive oil in an oven-safe sauté pan over medium heat. Add the swordfish steak to the sauté pan.
- Cook for 3 minutes a side. Place the pan in a preheated 400° oven for 10 minutes.
- While the swordfish is in the oven, cook the lemon garlic sauce ingredients in a small sauté pan over medium low heat for 5 minutes.
- Pull the swordfish out of the oven and pour the lemon garlic sauce over.
Irish Fish Cakes
Irish Fish Cakes
Irish fish cakes are a popular pub food all over Ireland. The fish cakes were created during the great potato famine; where fish was an inexpensive ingredient due to Ireland being surrounded by water. Typically, cod is used, but haddock, whitefish, tilapia, and even salmon are suitable substitutes.
Ingredients
- 1 lb cod
- 1 cup milk
- 2 bay leaves
- 1 1/2 cups russet potatoes peeled and cubed
- 1 large egg
- 1/2 cup breadcrumbs
- 2 tbsp parsley chopped
- 1 tbsp tarragon
- 2 tsp onion powder
- 2 tsp garlic powder
- 1 tsp lemon zest
- 1 tsp salt
- 1 tsp black pepper
- vegetable oil for frying
Instructions
- Place the cod fillets in a pot with the bay leaves. Pour in the milk. Bring to a simmer and cook for 2 minutes. Flip the fillets and cook for 2 more minutes. Turn off the heat, cover, and let sit for 10 minutes until the fillets are cooked through. Scoop out the fillets and let cool in a bowl.
- In another pot, boil the potatoes until fork tender; about 8-10 minutes. Strain, then place in the bowl with the cod, allowing to cool.
- Mash the potatoes and cod together with a fork.
- Add in all of the ingredients.
- Mix thoroughly together.
- Form into 1/3 cup cakes. Let rest in the refrigerator for 30 minutes.
- Heat an 1/8” of vegetable oil in a large sauté pan over medium heat. Place the fish cakes in the pan.
- Fry for 5-6 minutes a side until golden brown and crispy.
