Perhaps you like to spend a little time during the lazy days of summer with a fishing pole in hand. Even if you pick up your catch of the day from the local store, you can still turn your fresh fish into a delicious dinner meal. Here are two easy and healthy ones to try.
Grilled Salmon Steaks
Prep: 20 min
Cook: 10 min
YIELD: 4 servings
4 salmon steaks 1-inch thick
1 teaspoon whole cumin seed
1 teaspoon whole coriander seed
1/2 teaspoon whole fennel seed
1 teaspoon dry green peppercorns
Sea salt or kosher salt
Canola or olive oil to coat steaks
Prepare grill by lighting charcoal or turning gas grill to medium-high.
Using a sharp paring or boning knife, trim bones from the cavity side of the steak.
Combine cumin, coriander, fennel and peppercorns on a double thick piece of aluminum foil and toast over grill, shaking gently until seeds become fragrant. Crush seeds or pour into spare pepper grinder. Coat steaks lightly with oil, season with salt, then liberally grind toasted seeds on both sides of steaks.
Quickly wipe hot grill grate with a rag or towel dipped in a little Canola oil, then grill fish to medium rare, about 3 minutes per side. (Fish should be well colored on the outside and barely translucent at the center.
Delicious & Healthy Cajun Pecan-Crusted Catfish Recipe
Makes: 4 servings
Total Time: 40 minutes
1/2 cup nonfat organic buttermilk
1/4 teaspoon hot sauce, such as Tabasco, or 1/8 teaspoon cayenne pepper, or to taste
1/2 teaspoon dried oregano
1/2 teaspoon chili powder
1/4 teaspoon garlic salt
2 cups cornflakes
1/2 cup pecan pieces
1 pound catfish fillets, about 1 inch thick, cut into 4 portions
Preheat oven to 375°F. Line a baking sheet with foil.
Blend buttermilk, hot sauce (or cayenne), oregano, chili powder and garlic salt in a shallow dish. Pulse cornflakes in a food processor until coarse crumbs form. Transfer to a large plate.
Pulse pecans in the food processor until coarsely chopped; mix the pecans with the cornflake crumbs. (Alternatively, place cornflakes in a sealable bag and crush with a rolling pin; chop nuts with a knife.)
Dip each catfish fillet in the buttermilk mixture, then dredge in the cornflake mixture, coating both sides. Transfer to the prepared baking sheet.
Bake the catfish for 25 minutes, or until it flakes easily with a fork. Serve immediately.
From EatingWell: http://www.eatingwell.com/recipes/cajun_pecan_crusted_catfish.html, February/March 2005, The EatingWell Healthy in a Hurry Cookbook (2006)