ENTREE SALAD WITH FISH


Savor the light and fresh flavors of this easy to make salad. Tart and spicy cod fish blend well with the creamy avocado and sweet cherry tomatoes. Crunchy sunflower seeds and a creamy balsamic dressing add more layers of flavor that will keep you full for hours. Reversing your diabetes can taste great!

Allergens and substitutions: To avoid dairy replace the butter with olive oil. To avoid egg, use a salad dressing without mayonnaise.

 

HEALING BENEFITS

Cod is a cold, deep water living fish which means it produces substantial amounts of good fat. Besides being a good source of healthy omega-3 fatty acids this white fish is also high in vitamin A, D and E. The meat of this fish has a lighter fish flavor that makes it ideal for those who tend to dislike eating fish. Baked or broiled in butter and spices makes for a healthy indulgence.

 

Lemons are antibacterial and have the most calcium citrate of all the citrus fruits. This is important because it can decrease the rate of formation of kidney stones. Drinking lemon juice can be used to counteract nausea, heart burn or acid indigestion. The mighty lemon can also reduce swelling, water retention and inflammation in your body. It’s antibacterial properties can help to rid the body of the bacteria that causes UTI’s (urinary tract infection).

 

Avocados are a fruit, not a vegetable. And it has the highest fat content of any fruit on the planet. However, the avocado’s fat is quite healthy and is packed with healing omega-3’s which are good for relieving arthritis and lubricating joints. It is also rich in antioxidants and potassium, which can help lower blood pressure. Don’t let the false “conventional wisdom” of the low-fat movement make you miss one of the most versatile and creamy fruits out there. Avocado is on the Clean Fifteen list, so it is okay to buy this conventionally grown to save some money.

 

PUTTING IT ALTOGETHER

Follow the instructions below to make this simple and savory meal. Old Bay Seasoning goes hand-in-hand with seafood and shellfish. It is sold in some grocery stores in the spice section, but it is not carried at Trader Joe’s. Amazon does sell this spice blend at a reasonable price. It’s one that we always keep stocked in our pantry. If you cannot find it, simply substitute Trader Joe’s 21 Seasoning Salute.

While we’re talking about substitutions, you can use rockfish or catfish instead of the cod. Always use the Seafood Watch guide when shopping for good fish. It is the searchable database of sustainable fish and shellfish by the Monterey Bay Aquarium. You can search by fish type or by one of their state by state guides. They also have convenient and free smart phone apps to use in the grocery store, fish market or farmers’ markets. Making wise seafood choices has never been easier.

Can’t find cherry or grape tomatoes? You can always substitute any tomato that looks tasty from the grocery store. If your tomato is very watery, cut and discard the center flesh and seeds. Dice the outer flesh and use as you would the cherry tomatoes.

Trader Joe’s sells a quality balsamic vinaigrette that works well with the flavors of this diabetes fighting salad. It’s affordable and easy. However, you will always get a better salad dressing if you make it yourself. And usually cheaper, too. Fresher ingredients and a lack of shelf stabilizing fillers makes for a superior dressing every time. Plus, you can use organic olive oil! Here’s our recipe for a creamy balsamic vinaigrette. But beware, once you realize how quick and easy it is to make a salad dressing you may never be able to go back to a store-bought version.

It’s good practice to pull out all the pots and pans you need before cooking. Likewise, pulling out the ingredients you need to measure or chop beforehand will simplify your cooking. The French call this pratice mise en place which translates to “putting in place”. It is practiced in restaurants and taught to chefs in culinary school.

 

Preheat your oven to the broil setting (or 350°F). Move one oven rack to the top position, closest to the top heating element.

Start by defrosting your fish, if it is not already at refrigerator temperature. Microwave the butter in a glass or ceramic container until it has melted. Then microwave your complete lemon (with the produce sticker removed, of course) for 20-30 seconds. A warm citrus fruit will always make more juice than a cold one pulled from the refrigerator. Juice the lemon into the melted butter. Combine the Old Bay Seasoning and optional black pepper with the lemon juice and butter. Mix well. Pour over your fish filets in an oven-proof dish. A cookie sheet could also work, but the deep sides help to keep the liquids from spilling in the oven.

MEDITERRANEAN FISH SALAD ii
Place your fish directly under the broiler. The cooking time will vary greatly due to a few factors. The heat of your oven and the thickness of the cut of fish will determine your cooking time. The best way to broil fish is to watch it closely and check it every 2 minutes, from minute 4. The fish in the picture below took about 6 minutes to cook. Carefully pull the baking dish out and poke the thickest part of the fish until it is no longer translucent and the pieces flake apart. When broiling anything, always watch closely or set a timer. Your food can get burnt to a crisp if you get distracted and leave it unattended.

Don’t have an oven or one with a broiler? Cod and other whitefish pan fry quite well in a non-stick skillet on the stove-top. Pan fry over medium-high heat until the filtet cooks enough to release itself from the pan. Fight the urge to move the fish around. Cook the skin side down (or the side that formerly had the skin on it) for 3-5 minutes. Then flip it and fry for about 1-2 minutes.

When the fish is broiling, I like to work on prepping the salads. Most often, I make salads four at time for lunches. We use the large pyrex containers. Wash and cut your lettuce if you are using heads of lettuce. A salad spinner makes easy work out of rinsing and spinning the greens dry. Evenly distribute the greens between four containers or plates. Top with the cherry or grape tomatoes. Once the fish has finished cooking, remove from the oven, cut evenly into 3 or 4 pieces and top the salads with the fish.

Optional: Sunflower seeds taste better when dry toasted. Bring a skillet up to medium-low heat on the stove-top. There is no need for oil or butter. Simply place the seeds in the skillet for about 5 minutes. Stir frequently until they are golden brown. Top the salads with the sunnies.

Avocado browns quickly, so I prefer to slice or dice the green fruit each morning before I leave for work. Always slice the side of the avocado that the big seed does not stick to. Leave the seed in the unused half and refrigerate until later use. The seed will keep it from browning. Likewise, I wait until the minute before I am going to eat the salad to pour the dressing over it. A dressed salad will wilt after an hour or so.

 

5.0 from 1 reviews
ENTREE SALAD WITH FISH
 
Prep time
Cook time
Total time
 
Savor the light and fresh flavors of this easy to make salad. Tart and spicy cod fish blend well with the creamy avocado and sweet cherry tomatoes. Crunchy sunflower seeds and a creamy balsamic dressing add more layers of flavor that will keep you full for hours. Reversing your diabetes can taste great!
Author:
Recipe type: Salad
Cuisine: American
Serves: 3-4 servings
Ingredients
  • Cod or other whitefish, 1.5 lbs
  • Butter or ghee, 2 tbsp
  • Old Bay Seasoning, 1 tbsp
  • Lemon, Juice of 1X
  • Optional: Black Pepper, ½ tsp
  • Salad Greens, Bagged 16 oz OR Whole Heads 2X
  • Cherry or Grape Tomatoes, 1 cup
  • Sunflower Seeds, 3 tbsp
  • Avocado, Sliced, 2X
  • Salad Dressing, Balsamic Vinaigrette, 10 tbsp
Instructions
  1. Preheat your oven to the broil setting (or 350°F). Move one oven rack to the top position, closest to the top heating element.
  2. Microwave the butter in a glass or ceramic container until it has melted.
  3. Then microwave your complete lemon (with the produce sticker removed, of course) for 20-30 seconds.
  4. Juice the lemon into the melted butter. Combine the Old Bay Seasoning and optional black pepper with the lemon juice and butter. Mix well. Pour over your fish filets in an oven-proof dish.
  5. Place your fish directly under the broiler. The cooking time will vary greatly due to a few factors. The heat of your oven and the thickness of the cut of fish will determine your cooking time. The best way to broil fish is to watch it closely and check it every 2 minutes, from minute 4. Carefully pull the baking dish out and poke the thickest part of the fish until it is no longer translucent and the pieces flake apart. When broiling anything, always watch closely or set a timer.
  6. Wash and cut your lettuce if you are using heads of lettuce. Evenly distribute the greens between four containers or plates. Top with the cherry or grape tomatoes. Once the fish has finished cooking, remove from the oven, cut evenly into 3 or 4 pieces and top the salads with the fish.
  7. Optional: Sunflower seeds taste better when dry toasted. Bring a skillet up to medium-low heat on the stove-top. Simply place the seeds in the skillet for about 5 minutes. Stir frequently until they are golden brown. Top the salads with the sunnies.
  8. Avocado browns quickly, so I prefer to slice or dice the green fruit each morning. Always slice the side of the avocado that the big seed does not stick to. Leave the seed in the unused half and refrigerate until later use. The seed will keep it from browning. Likewise, I wait until the minute before I am going to eat the salad to pour the dressing over it. A dressed salad will wilt after an hour or so.

 

Photo by *saipal and liz west.[/two_third]

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