Pescetarian Journal

Easy Herb-Crusted Tilapia #WeekdaySupper

2013-05-20T00:00:00.000-04:00

This is the first time that I've featured tilapia on Pescetarian Journal. How could I have ignored the latest rock star among perennially sought-after whitefish? I'm excited, though, to finally feature tilapia for this month's contribution to the Weekday-Supper-themed posts. Weekday Supper is the brainchild of Family Foodie's Isabel Laessig, and Weekday Supper recipes, like this one, are developed to be easy and quick to prepare (30 minutes or less). This easy herb-crusted tilapia combines spinach, herbs, and affordable, readily available tilapia fillets for an exceptional weekday meal.

Tilapia and Sustainability

Commercially available tilapia is farmed. All of it. The "best choice" tilapia, says SeafoodWatch.org is farmed in the U.S., Canada, and Equador. But tilapia from China and Taiwan are also considered "good alternatives" by the Seafood Watch organization. When shopping, it's a good idea to look for tilapia raised in "closed recirculating systems." Closed systems don't allow fish like tilapia (an African species) to escape into local waters. Since the fish tolerate crowding, recirculating water is important for the health of the fish (and for your health). Tilapia is also cheap to produce because fish farmers can use vegetable or grain-based feed. If you haven't noticed--and I'm sure you have-- tilapia is everywhere now. It's on restaurant and fast-food menus and, perhaps soon, on your weekday supper table.

After the recipe below, see my fellow Weekday Supper bloggers' links to recipes for each day this week.

Spinach minced in the food processor.

Herb blend added to minced spinach.

Lightly press spinach and herbs on oiled fish.

Recipe: Easy Herb-Crusted Tilapia (Serves 6)
Ingredients
1 cup prepared cornflake crumbs
1 cup spinach, minced in food processor
2 tablespoons salt-free all-purpose seasoning (or salad seasoning)
1/8 cup olive oil
2.5 pounds fresh Tilapia fillets (6), rinsed and patted dry
Kosher salt and cracked white pepper

Directions

Pre-heat oven to 400 degrees. Toast cornflake crumbs over medium-high heat in a hot cast-iron or stainless steel skillet. Move pan around constantly to prevent crumbs from burning. When crumbs are golden brown, turn off heat and set crumbs aside. (If you can find pre-toasted crumbs, you'll save time.)
Mix spinach and all-purpose seasoning in a bowl.
Pour olive oil in ramekin or small bowl. Place fish on clean cutting board used only for fish and/or meats. Brush each fillet with olive oil.
Spoon 1 heaping tablespoon of the spinach and herb mixture on top of each fillet. With damp hands, spread and gently press spinach and herbs over the whole fillet. Sprinkle a pinch of Kosher salt over each fillet and follow with cracked white pepper.
Spread parchment paper over a large baking sheet (or spray large baking dish with non-stick cooking spray). Gently transfer fillets to baking sheet or dish.
Bake fillets in the oven for 10 minutes for every 1-inch of thickness of the fish. Remove fish from oven when it flakes easily with a fork.

Veganize It!

You can easily make this recipe meatless by substituting extra-firm tofu for the tilapia (thanks Cyndi of Reduce Footprints Blog for your ideas on making recipes vegan!)

More Recipes! (Tomorrow, and for each day this week, check out these recipes from my fellow Weekday Supper bloggers.)

Monday - Pescetarian Journal - Easy Herb-Crusted Tilapia
Tuesday - Momma’s Meals - Middle-Eastern Spiced Beef in the Crock
Wednesday - Shockingly Delicious - Tuna Tomato Pasta Dinner for Two
Thursday - Basic N Delicious - Easy Spanish Rice
Friday - MarocMama - Moroccan Hamburgers with Harissa Mayonaise

Grilled Cod Cilantro & Litehouse Instantly Fresh Herbs

2013-05-16T22:10:00.003-04:00

It’s a bright, crisp grilling day. The fresh fish fillets are prepped and ready for the grill, and the lemons are sliced and standing by to lend their zest to the fish. When taste matters, my fresh ingredients call for flavorful herbs that are ready to use and are convenient. I’ve come to depend on Litehouse Food’s Instantly Fresh Herbs. The herbs are freeze dried, easy to use, and save seasoning time during the fast-paced cooking time of fish and seafood on the grill.

Of course I like my fresh herbs, but there are times (more than I like to admit), when I forage in the fridge only to uncover a browning bunch of cilantro or parsley. With Litehouse Food’s Instantly Fresh cilantro and parsley, I always have my go-to herbs on hand, and I don’t have to forfeit flavor or the healthful benefits of fresh herbs in my recipes.

A simple grilled cod with salt, pepper, and lemon goes from plain to primo with a sprinkle of cilantro. I’m confident naming this recipe “Grilled Cod Cilantro,” because I trust the fresh taste of the cilantro. Heighten the presentation of this entrée by scattering more of the herb around the rim of the plate. From now on, my daily mise en place will include Litehouse Food’s Instantly Fresh Herbs, because flavor counts on grilling day--and every day.

Recipe: Grilled Cod Cilantro (Serves 4)

Ingredients

4 six-ounce fillets of boneless, skinless Alaskan cod, rinsed and patted dry

Kosher salt and cracked pepper

Non-stick grilling spray

2 tablespoons light butter or butter and olive oil mixed

4 teaspoons Litehouse Instantly Fresh Cilantro

2 lemons (one halved, and one wedged)

Directions

Season each fish fillet with salt and pepper and spray grilling surface generously with non-stick grilling spray. Place each fillet on the hot grill and cook for three minutes each side. Baste fish with the light butter as it cooks to help fish remain moist.
Remove fish from grill and plate. Squeeze fresh lemon juice over each fillet and sprinkle cilantro over fish as it is resting (2 minutes).
Serve with additional lemon wedges and fresh salad.

*Note: The food featured in this post was prepared with ingredients that I purchased myself.

Corona Beer-Battered Fish Tacos #SundaySupper #Cinco de Mayo

2013-05-05T05:00:00.000-04:00

Before marrying a Californian, I knew little about Mexican food. I didn't grow up eating it as he had. I'm from the Deep South and didn't have experience with Mexican food until I went away to college. I recently asked my husband about his background with Mexican food while writing this post:

Me: "Didn't you grow up eating Mexican food?"

Him: "No, not really. I didn't have it until I was seven."

Me: "And you didn't have it again until you were an adult?"

Him: "No, I kept eating it."

Me: "From then on?"

Him: "Yes."

Me: "Then you grew up eating it."

Him: "I guess so."

Me: "If you were trying not to be in my blog post, it's too late. I've already typed what you said."

Aside from his siblings, who still live in California, he knows more about Mexican food than anyone else in my life. He helped me learn the subtle differences among types of "Mexican" food that we eat when eating out or traveling. There's Tex-Mex, which we avoid since we don't eat animal fat; there's Cal Mex (his term), which includes no animal fat in the beans, rice, or vegetables; and there's the Mexican food that is popular with Americans, which has Native American influences, like corn tortillas. I searched for verification of what he told me and found it in Jeffrey M. Pilcher's Planet Taco: A Global History of Mexican Food. According to Pilcher, taco shells are an American creation. Mexican food is a global creation, influenced by the Spanish, European, and Native-American cultures, says Pilcher.

The first fish taco was reportedly created in Baja, California, and it's my favorite entree to order in a Mexican restaurant. Last week, I made corn tortillas for the first time, and this week I'm participating in the Sunday Supper Group's Cinco de Mayo celebration--hosted by Jen at Juanita's Cocina. I love making beer-battered fish--except for the frying--because it's so good. We don't make eating fried food a habit in my house, but when you want good fish tacos, sometimes you just have to make an exception.

Recipe: Corona Beer-Battered Fish Tacos

Ingredients
1 1/4 cup unbleached white flour
1 teaspoon baking powder
1 envelope dried, cultured buttermilk blend (or 1 cup liquid buttermilk)
1 teaspoon smoked paprika
1/4 teaspoon chipotle pepper
12 ounces Corona beer (regular or lite)
4 6-ounce cod fillets, skin removed
Kosher salt
Cracked pepper
Sliced or diced tomatoes
Lettuce Mix, rinsed and spun dry
1 large red onion, thinly sliced
1 cup high-heat oil, such as grapeseed or canola oil
Smoked salt (for finishing)

Directions

Mix dry ingredients in a medium bowl, including the spices.
Add the buttermilk (if using liquid buttermilk) and the beer. Mix thoroughly until lumps disappear.
Rinse and pat dry the pieces of cod. Slice diagonally into 2-inch pieces. Add salt and pepper to fish pieces and dip fish in batches of four-five pieces into the beer batter to coat.
Heat oil in a wok or deep fryer until it is hot. Drop pieces of coated fish. Fry pieces until golden brown on one side (approximately three minutes), then flip and fry for another two-three minutes on the other side. Remove fish pieces from oil and drain on paper towels.
Make corn tortillas or gently warm purchased tortillas in the oven.
Assemble tacos with lettuce, tomatoes, and onion. Serve fish tacos with sour cream and tomato salsa.

The fun and recipes doesn't stop here. Check out my fellow #SundaySupper bloggers' stories and recipes for Cinco de Mayo, and join us for our Twitter chat at 7 p.m.

Cinco de Mayo Appetizers & Sides {Aperitivos}:
Chipotle Roasted Chickpeas from Home Cooking Memories
Cinco de Mayo Tuna Pepper Poppers from Shockingly Delicious
Elote (Mexican Grilled Corn) from Magnolia Days
Esquites or Mexican Corn Salad from Kimchi Mom
Grilled Corn on the Cob with Lime-Cayenne Butter from Healthy. Delicious.
Guacamole Rice from Foxes Love Lemons
Healthy Mexican Ceviche from Mama’s Blissful Bites
Loaded Cheesy Nachos from Gotta Get Baked
Lobster Guacamole from I Run For Wine
Roasted Garlic and Bacon Guacamole from Ruffles & Truffles
Slow Cooker Chicken Con Queso from Daily Dish Recipes

Cinco de Mayo Main Dishes {Platos Principales}:
Barbacoa Beef from The Urban Mrs.
Chicken Enchiladas with Avocado Cream Sauce from Bobbi’s Kozy Kitchen
Chicken Fajita Feta-ccine from Chocolate Moosey
Chicken Fajita Salad w/Home made Easy Salsa from Momma’s Meals
Chicken Mole Potato Skins from Noshing with the Nolands
Corona Beer-Battered Fish Tacos from Pescetarian Journal
Duck Carnitas from The Girl in the Little Red Kitchen
Enchiladas with Red Chili Sauce from Hezzi-D’s Books and Cooks
Fish Tacos with Lime Salsa from Curious Cuisiniere
Japanese Mexican Tacos from Ninja Baking
Lightened Up Taco Salad from Kudos Kitchen
Mexican Pizza with Chipotle Orange Sauce from Family Foodie
Oven Baked Beef, Bean, and Cheese Chimichangas from In The Kitchen With KP
Pork Carnitas from From the Bookshelf
Red Chile Jam + Tequila Chicken Quesadillas from Vintage Kitchen Notes
Roasted Poblano and Corn Lasagna from Juanita’s Cocina
Shrimp Soft Tacos with Lime Dressing and Crunchy Vegetables from Crazy Foodie Stunts
Slow Cooked Carne Asadas from Peanut Butter and Peppers
Soft Shell Tacos from That Skinny Chick Can Bake
Spicy Shredded Beef Chimichangas from Supper for a Steal
Spicy Steak Fajitas from Cravings of a Lunatic
Stuffed Poblano Peppers from Country Girl in the Village
Tequila Lime Chicken from No One Likes Crumbley Cookies
Tex-Mex Chopped Chicken Salad with Honey-Lime Dressing from The Weekend Gourmet
Tofu Tacos from Hip Foodie Mom
Yucatan Pollo Pibil and Corn Tortillas from MarocMama

Cinco de Mayo Desserts {Postres}:
Dairy-free Flan from The Not So Cheesy Kitchen
Dark and Spicy Chocolate Pots de Creme from Happy Baking Days
Fried Ice Cream for a Crowd from Growing Up Gabel
Luxuriously Healthy Chocolate Frosting from What Smells So Good?
Mexican Brownies from Cindy’s Recipes and Writings
Paletas de Tamarindo (Tamarind Popsicles) from La Cocina de Leslie
Peanut Mazapanes from Pies and Plots

Cinco de Mayo Drinks {Bebidas}:
Fresh & Fruity Sangria from Webicurean
Fruity Aguas Frescas from The Foodie Patootie
Mango Aqua Fresca With Chia Seeds from Sue’s Nutrition Buzz
Margarona from The Messy Baker
Tamarindo Drink (Agua de Tamarindo) from Basic N Delicious

Join the #SundaySupper conversation on Twitter on Sunday, May 5th to celebrate Cinco de Mayo! We’ll tweet throughout the day and share recipes from all over the world. Our weekly chat starts at 7:00 pm EST. Follow the #SundaySupper hashtag, and remember to include it in your tweets to join in the chat. Check out our #SundaySupper Pinterest board for more delicious recipes and food photos.

Homemade Corn Tortillas #SundaySupper

2013-04-28T00:00:00.000-04:00

My husband, who is allergic to yeast and doesn't eat bread, always added frozen corn tortillas to the weekly grocery list. I've been buying frozen tortillas for twenty-two years. When I learned of the #SundaySupper group's "New Cooking Adventures" challenge, hosted by Connie Smith of the "Foodie Army Wife" blog, I signed up immediately. I had begun to notice packages of harina de maiz (nixtamalized cornmeal used to make masa for tortillas) at the food market, so I assumed that it would be fairly easy to make corn tortillas at home. Most corn masa mixes call for adding just water and playing with dough. I knew could do that.

I needed a tortilla press, which I ordered online. It arrived without a much-needed part (a screw), but my husband found one in his toolbox that fit. I was unhappy that the tortilla press was missing a part, but I was not about to return the 10-pound, cast iron contraption by mail. That would make me even more unhappy. So, a stray part in a toolbox solved my problem. I'll move on with life.

With the makeshift part put into service, I began pressing the balls of masa dough into 6-inch diameter disks. Those frozen, organic tortillas that I bought weekly cost 22-cents each. I made the same number of tortillas for only about 4-cents each. By taking extra time to make homemade tortillas, I'm not only saving money, but I'm also not discarding (weekly) the plastic wrap that enclosed the previously purchased, frozen tortillas. Maybe I'll even convince my husband of how rewarding it would be for him to make his own tortillas. Who am I trying to fool? That's not happening.

Be sure to check out my fellow bloggers' recipes from their cooking adventures following my recipe below.

Recipe: Homemade Corn Tortillas (yields one dozen)

Ingredients

2 cups harina de maiz* (available in supermarkets or in Latino food markets)

1 1/4 cups water

Non-stick cooking spray

Directions:

Put cornmeal into a large bowl and add water. With a silicon spatula--or with your hands--mix the cornmeal and water just enough so that ingredients begin to feel firm and moist. Add more water, one tablespoon at a time, if the dough is too dry. Incorporate a bit more cornmeal, one tablespoon at a time, if the dough seems too moist.
Divide dough into a dozen balls. Place dough between your hands and roll the dough until each ball is relatively smooth (see photo above). Place balls of dough on a clean cutting board and cover them with a clean, damp (not wet) dish cloth.
Pre-heat 10- to 12-inch, cast iron skillet over high heat (turn on the stove's exhaust).
Cover upper and lower plates of a tortillas press with plastic wrap or enclose each half of the press with plastic storage bags. Lightly spray each side of the plastic-wrapped tortilla press with non-stick cooking spray. Place balls, one at a time, into the press and flatten.
Gently remove the flattened tortilla dough from the press and place into a very hot skillet. Using a cookie spatula (or a thin silicon spatula), flip the tortilla over after 20-30 seconds and heat the other side for 20-30 seconds. Flip the tortilla again and 15 seconds and remove. Place cooked tortillas into a tortilla warmer or on a plate covered by a clean, dry towel to keep tortillas pliable and warm.

New Expeditions (Sides, Starters & Staples)

Homemade Corn Tortillas from Pescetarian Journal
Easy Oven Polenta from Shockingly Delicious
Homemade Spiced Flour Tortillas from Chocolate Moosey
Naan from Hezzi-D’s Books and Cooks
Homemade Tofu from Kimchi MOM
Savory Mushroom & Herb Steel-Cut Oat Risotto from Foxes Love Lemons
Indian Moong Beans from Magnolia Days
Baked Lemon Coconut Risotto from Soni’s Food
Homemade Peanut Butter from Home Cooking Memories
Homemade Ricotta Cheese from Webicurean
Portuguese Chorizo Bread from Family Foodie

Grand Quests (Main Dishes)

Traditional Pork Tamales from Gourmet Drizzles
Braised Lamb Brisket with Lemon Oregano Yogurt Sauce from The Girl In The Little Red Kitchen
Rice Burger from The Urban Mrs.
Pan-fried Scallops with Garlic Chili Linguine from Food Lust People Love
Miso-Glazed Salmon from The Foodie Patootie
Penne with Mustard and Chives from My Other City By The Bay
Arepas Rellenas (Stuffed Arepas) from The Wimpy Vegetarian
Spanish Baked Scallops from Momma’s Meals
Black Beans and Cheese Empanadas from Basic N Delicious
Pork Dim Sum from Small Wallet, Big Appetite
Venison Steak Gyros from Curious Cuisiniere
Baked Tilapia with Parmesan Basil Sauce from Growing Up Gabel
Vegetarian Hortobagyi Pancakes from Happy Baking Days
Caribou & Andouille Chili from The Foodie Army Wife

Escapades (Sweet Treats & Spirited Companions)

Vegan Chocolate Mousse from The Not So Cheesy Kitchen
Zebra Cake from That Skinny Chick Can Bake
Multilayer Bars from What Smells So Good?
Meatball Grinders & How to Grind Meat from Cravings of a Lunatic
Rut-Busting Wines For New Cooking Adventures from ENOFYLZ Wine Blog
Homemade Vanilla Marshmallows from Vintage Kitchen
Strawberry Raspberry Fruit Leather from Juanita’s Cocina
Making Macarons – FAIL! from girlichef
Macaroons from Noshing With The Nolands
Fresh Strawberry Frozen Yogurt from The Messy Baker
Bircher Muesli from Peanut Butter and Peppers
Hello Kitty Rice Krispies from The Ninja Baker
Homemade Cinnamon Rolls from In The Kitchen With KP
Dorie Greenspan’s Orange Almond Tart from Hip Foodie Mom
Ombre Mini Cakes from Daily Dish Recipes
Chocolate Dipped Madeleines from Big Bear’s Wife

Join the #SundaySupper conversation on Twitter on Sunday, April 28, 2013 to talk all about our foodie fears! We’ll tweet throughout the day and share recipes from all over the world. Our weekly chat starts at 7:00 pm EST. Follow the #SundaySupper hashtag, and remember to include it in your Tweets to join in the chat. Check out our #SundaySupper Pinterest board for more delicious recipes and food photos.

Honey-Orange Chipotle Tofu #EarthDay

2013-04-22T22:29:00.002-04:00

There are just a couple of hours left in Earth Day 2013, but I can't let the day disappear without writing about my years of preparing and eating tofu. It's been almost 30 years since I made my first tofu dish and, along with this action, my first move toward a "greener" lifestyle--although I didn't realize it at the time. I knew all along that whole soy foods were healthy for me, but I've learned, in recent years, about the importance of leaving a smaller carbon footprint. I'm happy that, at least when it comes to adding soy foods to my diet, I've been working on reducing that carbon footprint for years now, as have so many others.

Today I'm posting one of my favorite tofu recipes that I've used, with variation, for the past couple of years. The next time you're looking for a recipe for a "meatless Monday," think of this recipe.

Recipe: Honey-Orange Chipotle Tofu (Serves 4-5)

Ingredients

2 16-ounce blocks extra-firm tofu

Kosher salt and cracked pepper

2 tablespoons canola oil

3/4 cup orange juice with pulp

1 teaspoon honey

2 tablespoons rice wine vinegar

1 one-inch piece of a dried chipotle pepper, crushed in the food processor (or 1 teaspoon prepared chipotle powder)

1 pinch cayenne pepper

Directions

Preheat oven to 400 degrees. Drain tofu and pat dry with a clean dishcloth. Slice tofu blocks into one-inch thicknesses. Sprinkle Kosher salt and cracked pepper over each tofu slice. Turn slices over and repeat seasoning. Place tofu into large baking dish and brush canola oil over tofu. Put tofu in the oven to roast for 15 minutes.
Pour orange juice, honey, and rice wine vinegar in a small bowl and whisk ingredients. Heat liquid gently on medium-low heat until it begins to simmer. Add the crushed chipotle (or powder) and cayenne pepper and stir to distribute.
Remove baking dish from oven and pour honey-orange chipotle liquid over tofu.
Roast for an additional 15-20 minutes until the tofu absorbs most of the sauce.

Alaska Smoked Salmon, Celery and Apple Salad #SundaySupper

2013-04-14T00:00:00.000-04:00

Someone in the #SundaySupper blogger's group had a sparkling idea: why not share dishes and recipes inspired by a movie? I instantly thought of the movie Salmon Fishing in the Yemen, in which a wealthy sheik dreamed of bringing salmon fishing to his desert town to inspire and engage his people. The rest is an against-the-current love story between the sheik's representative (Emily Blount) and a top fisheries scientist (Ewan McGregor).

But I fell in love with this movie the moment that the farmed salmon in the sheik's stretch of desert-turned river reversed direction and started swimming upstream--just like wild salmon. It was a triumph for the characters and, perhaps, an indication of what's possible in reclaiming or building salmon runs to replace the ones that have vanished.

This Alaska Smoked Salmon, Celery and Apple Salad is cooling for warm weather and takes only 30 minutes (or less if you have a mandolin) to put together. With prepared, smoked salmon and a few veggie and herb staples, this salad will star at any meal.

Recipe: Alaska Smoked Salmon, Celery and Apple Salad (Serves 8)

Recipe adapted from Jerry Traunfeld's recipe featured in the Wild Alaska Seafood cookbook.

2 tablespoons whole grain mustard
1/4 cup apple cider vinegar
1/2 cup extra-virgin olive oil
4 cups thinly sliced celery
2 crisp unpeeled apples, cored and fine-diced (I sliced the apples thinly on a mandolin instead)
1-1/2 cups Italian (flat leaf) parsley leaves
1/4 cup chopped dill
Freshly ground black pepper
8 ounces hot smoked Alaska salmon, skinned and flaked

Whisk together the mustard, vinegar, and olive oil. Toss the celery, apples, parsley, and dill. Season with a good grinding black pepper. Right before serving, toss with the smoked salmon.

Please visit the sites of fellow #SundaySupper bloggers to see their foodie-inspired movie picks and recipes. Later, at 7 p.m., EDT, join us for a Twitter chat about food and movies. Use the hashtag #SundaySupper. See our #SundaySupper Pinterest board for amazing photos and recipe inspiration.

OTHER MOVIE-INSPIRED RECIPES

Toast (bready things)

Scones (inspired by Breakfast with Mussolini) - Country Girl in the Village
Croque Monsieur (inspired by It's Complicated) - That Skinny Chick Can Bake!!!
"Eat Me" Strawberry Orange Scones (inspired by Alice in Wonderland) - The Messy Baker
Dog Bone Breadsticks (inspired by Frankenweenie) - The Urban Mrs.
Individual Deep Dish Pizzas (inspired by Mystic Pizza) - Momma's Meals
Basic Bread Recipe (inspired by Agora) - Masala Herb
Mystical Double Cheese Pizza (inspired by Mystic Pizza) - Webicurean
Vanilla Cinnamon Pancakes (inspired by No Reservations) - Pies and Plots

No Reservations (soups and salads)

10-Minute Potato Ham Soup with Pesto Swirl (inspired by Julie & Julia) - Shockingly Delicious
Alaska Smoked Salmon, Celery, and Apple Salad (inspired by Salmon Fishing in the Yemen) - Pescetarian Journal

Today's Special (fish, chicken, beef, and pork)

الدار البيضاء Fish Tajine (inspired by Casablanca) - Maroc Mama
Beef and Onions Braised in Beer (inspired by Julie & Julia) - Magnolia Days
Spicy Seared Tuna with Balsamic Reduction (inspired by Big Fish) - I Run For Wine
Slow Cooker Braised Short Ribs (inspired by Brave) - Big Bear's Wife
Puerco Pibil (inspired by Once Upon a Time in Mexico) - From the Bookshelf

Forks Over Knives (veggie-heavy dishes and sides)

Eggplant in Garlic Sauce (inspired by The Joy Luck Club) - Hezzi-D's Books and Cooks
Beet Chips (inspired by Food Matters) - girlichef
Ratatouille (inspired by Ratatouille) - Noshing With The Nolands
Mushroom and Asparagus Mini Quiches (inspired by Sixteen Candles) - Home Cooking Memories
Veg Samosas (inspired by Monsoon Wedding) - My Cute Bride
Not So Fried Green Tomatoes (inspired by Fried Green Tomatoes) - Mama.Mommy.Mom
Roasted Taters with Bacon (inspired by Lord of the Rings) - Curious Cuisinere
Goat Cheese Basil Grits (inspired by Fried Green Tomatoes) - Diabetic Foodie

Udon (pasta and noodles)

Big Night Timpano (inspired by Big Night) - Kimchi Mom
Better Baked Mac & Cheese (inspired by Soul Food) - What Smells So Good?
Spaghetti with Meatballs and Gravy (inspired by Lady and the Tramp) - Juanita's Cocina
Spicy Sichuan Noodles (inspired by Eat Drink Man Woman) - Food Lust People Love
Chicken Tchoupitoulas Pasta (inspired by Last Holiday) - Gourmet Drizzles

Just Desserts (sweet treats)

The Best Chocolate Cake (inspired by Chocolat) - The Foodie Army Wife
Chocolate Almond Torte with Raspberries (inspired by Chocolat) - Vintage Kitchen
Iocane-Dusted Brownies of Unusual Size (BOUS') (inspired by The Princess Bride) - The Cooking Actress
Minny's Chocolate Pie (inspired by The Help) - Daily Dish Recipes
Pao de Lo | Portuguese Bundt Sponge Cake (inspired by My Big Fat Greek Wedding) - Family Foodie
Gluten-Free Chocolate Chip Cookie Pie (inspired by Life of Pi) - No One Likes Crumbley Cookies
Fantasia Cakes (inspired by Disney's Fantasia) - NinjaBaking. com
Chocolate Dipped Almond Coconut Bars (inspired by Charlie and the Chocolate Factory) - Kudos Kitchen By Renee
(Gluten Free) Orange Soda Pound Cake (inspired by Joe Vs The Volcano) - Blueberries and Blessings
Peach Cobbler (inspired by Soul Food) - The Lovely Pantry
Golden Ticket Peanut Butter-Pretzel Truffles (inspired by Willy Wonka and the Chocolate Factory) - Weekend Gourmet
French Macarons (inspired by Marie Antoinette) - Happy Baking Days
Cannolis (inspired by The Godfather) - Peanut Butter and Peppers

Bottle Shock (beverages)

Raspberry Cordial (inspired by Anne of Green Gables) - NeighborFood
Grapefruit Flirtini (inspired by Sex and the City) - Ruffles & Truffles
Wines To Pair With #SundaySupper Movie-Inspired Recipes (inspired by Sideways) - ENOFYLZ Wine Blog

Whole-Grain Vegan Spaghetti with TVP #NationalSoyFoodsMonth

2013-04-09T23:39:00.002-04:00

Vegan meals don't have to be boring. Often, though, it is only vegans, or those who regularly include vegetarian dishes in their diets, who appreciate the challenge and excitement of preparing and eating meatless entrees. Soy foods such as tofu, soy milk, tempeh, and textured vegetable protein (TVP) expand options for meatless meals. A one-cup serving of TVP provides 32 grams of protein, which is close to the 46 to 56 grams of protein that you need daily, according to a report on LiveStrong.com. April is National Soy Foods Month, and I'm sharing my favorite cheap-and-fast, soy-based meal.

TVP dried (left) and reconstituted (right).

Recipe: Whole-Grain Vegan Spaghetti with TVP (Serves 4)

Ingredients

1 1/2 cups dry TVP granules

2 cups boiling water
1 small onion, cut in half and sliced thinly

3 cloves garlic, minced

2 tablespoons olive oil
16 ounces whole-grain spaghetti pasta, cooked and drained

2 tablespoons of miso tamari sauce or low-sodium soy sauce
32 ounces prepared Marinara sauce

2 handfuls Italian parsley, chopped or torn (reserve some whole leaves for garnish)

TVP with miso tamari sauce added (for flavor & color).

TVP and miso tamari sauce incorporated.

Directions

Place TVP granules in medium-sized bowl and add boiling water. Cover for five minutes and allow to reconstitute.
Saute onions in olive oil over medium heat until they begin to look translucent. Add garlic and continue sauteing until the garlic is fragrant (but not browned).
Add reconstituted TVP and mix with onions and garlic. Add miso tamari or soy sauce and mix with ingredients. (The miso tamari/soy will help to flavor and color the TVP.)
Add marinara sauce and, if desired, mix in the pasta or serve sauce over pasta.
Top each serving with chopped or hand-torn Italian parsley. Place whole leaves of parsley around each mound of pasta, if desired, for garnish.

Sear-Roasted Keta Salmon with Fennel-Pear Salad #AlaskaSeafood

2013-04-07T11:18:00.001-04:00

If you're a regular reader of Pescetarian Journal, you likely know of my fondness for Alaska Seafood. As someone who shops regularly and relentlessly for sustainable seafood, I know it can be next to impossible, sometimes, to find out the full story of the fish behind the glass at the market. "What method was used to catch this fish? Was the fish caught from the Atlantic or Pacific ocean? Is this fish on the endangered list?" These questions often stump the most knowledgeable fishmongers at retail food stores. The seafood for my recipe, "Sear-Roasted Keta Salmon with Fennel-Pear Salad," is made with wild Keta salmon from Alaska.

That's why I'm excited about a recent partnership with the Alaska Seafood Marketing Institute. Now I have access to dietitians, chefs, and the latest research about sustainable seafood in Alaska, and I will share this information to you as I pursue it. I was also thrilled to receive samples of wild Keta Alaska salmon, which is pictured and featured in this post.

I wanted to pair the Keta salmon with a fresh-tasting salad. I was inspired by a particularly buxom bulb of fennel with emerald fronds (inspiration for recipes often hit me while shopping in the produce section--I'll see a particularly beautiful vegetable and, POW!--a recipe idea hits).

The bulk herb-and-spice section is near the produce aisle where I shop, so I thought of fennel seeds and I stopped to scoop a couple of ounces. The quiet, hint-of-licorice flavor of the fennel seeds would accentuate the sweetness of the Keta salmon, I thought. How to cook the Keta salmon was my next thought. This was skin-on Keta salmon, so I knew I wanted to sear it. (It's so much fun to sear fish, although I have to open windows and spend time fanning smoke away from the smoke alarm when it, invariably, starts to scream.)

The fennel seeds, I decided, would be toasted then crushed into powder with a mortar and pestle. Later, as the salmon seared, I sprinkled the toasted fennel powder over each salmon portion before putting the fish in the oven to roast. Keta salmon is the firmest-textured among all Alaska's salmon and tolerates searing and roasting very well without breaking apart. Along with the other ingredients, the Keta salmon was amazingly tasteful with a crunchy skin from the searing. I know you would love it. Have you ever tasted Keta salmon from Alaska? What different types of salmon have you tried? Check out http://www.wildalaskaflavor.com/ to discover more types of salmon and to learn more about Alaska seafood.

Recipe: Sear-Roasted Keta Salmon with Fennel-Pear Salad (Serves 4-6)

Ingredients

For Fish:

1 1/2 teaspoon fennel seeds, toasted and crushed (reserve 1/2 tablespoon)

4 to 6 Alaska Keta Salmon fillets with skin (4-6 ounces each), fresh or thawed and patted dry

1 teaspoon Kosher salt (use a bit more, if desired, to adjust for taste)

Cracked white pepper

2 tablespoons clarified butter (aka Ghee), divided

For Salad:

1 fresh fennel bulb (about one pound), sliced thinly

2 D'Angou pears, sliced thinly

2 tablespoons Extra Virgin Olive Oil

1/2 teaspoon fennel powder (from the reserved toasted, crushed seeds)

1/2 teaspoon smoked salt (or kosher salt)

Handful of fennel fronds

Handful of Italian parsley, chopped

Directions for Fish

Toast whole fennel seeds over medium heat in small fryer or saute pan. Remove seeds when they are golden brown or when they begin to pop. Allow seeds to cool. Crush seeds with mortar and pestle or for a few seconds in an electric coffee grinder. Place toasted, crushed seeds in a small bowl and set aside.
Preheat oven to 425 degrees. Place fish, skin side down, on a clean cutting board (used only for fish and meats) and sprinkle salt on the fleshy side of each piece of salmon. Add cracked pepper on each fillet. Melt one tablespoon of the clarified butter (Ghee) in a 10-12 inch, oven-proof skillet over medium-high heat. When pan is very hot (oil shimmers), place two fillets, skin side down, in a 10-inch pan (do not crowd the pan. Cook fillets in two batches, using another tablespoon of ghee for the second batch). If your skillet is 12 inches or larger, you can sear three pieces at a time.
Gently press each fish portion with a spatula to ensure even contact with the pan during searing. Sear for 5 minutes on one side. Sprinkle toasted, crushed fennel on each fillet. Do not turn fish. Watch the sides of fillets until each appears two-thirds cooked. Place fish directly in hot oven for 2-3 minutes or until fish reaches an internal temperature of 135 degrees. Remove from oven and let the fish rest.

Directions for Salad:

In large-sized prep bowl, combine sliced fennel bulb and slice pears. Add olive oil and toss gently with your hands or with silicone-tipped tongs. Season with the reserved (remaining) toasted, crushed fennel, smoked salt, and white pepper.
Add fennel fronds and chopped parsley and toss again.
Immediately before serving, mound a handful of the Fennel-Pear salad on serving plates and top each mound with one of the Keta salmon fillets.

* Disclaimer: Although I was provided with a food product via the Alaska Seafood Marketing Institute, all opinions in this post are my own.

Baked Rockfish Tenders #WeekdaySupper

2013-04-05T00:00:00.000-04:00

I'll admit it. Friday dinners for my family usually arrive in take-out boxes and bags. After a week of high-school teaching, cooking from scratch Sunday through Thursday (pretty much), I'm ready to put my feet up and eat out of a box. This particular Friday, though, I'm participating in Family Foodie's #WeekdaySupper event, and the theme is "Fun Food Fridays." My family was mildly shocked. "What? No take-out today?" Nope, not today. Today we'll dine on Baked Rockfish Tenders, which I "breaded" with 100-percent almond meal, making the dish gluten free. It's pure protein in every bite.

Rockfish & Sustainability

Rockfish or Striped Bass (iStock Photo

Rockfish, also known as Striped Bass, Greenhead, Linesides, and Striper (plus a few other market names), is a "Best Choice" seafood when caught by the hook-and-line method. Rockfish is beloved here in Maryland, where it's the state fish, and the Cheasapeake Bay is now home to a "sustainable population" of rockfish, according to the Chesapeake Bay Office of the National Oceanic and Atmospheric Administration. If you're outside of Maryland, rockfish caught by hook and line from the Atlantic or the Pacific (where it's known as Rock Cod) is a "Best Choice" seafood. If your fishmonger can't tell you how your rockfish, or any other fish, was caught, download one of Monterey Bay's Regional Pocket Guides and shop with it. It will help to guide you through the process of buying sustainable fish and other seafood.

Tending to the Ingredients for Fish Tenders

It's worth searching for almond meal/flour. With gluten-free ingredients proliferating in stores, it's more likely that you'll find it, especially in stores like Whole Foods Market or online via Amazon.com. Made from blanched almonds, almond meal/flour is extra light and makes a fantastic gluten-free coating for fish and other meats. Its only disadvantage is that it doesn't brown evenly. That's why you'll need to toast the almond meal in 10-inch skillet over medium-low heat to brown it before coating the fish. If you can find pre-toasted almond meal, you'll save yourself a step.

You'll need two containers: one for the almond meal/flour and another for an egg wash. Three rockfish, one pound each, will make enough tenders for four adults. Slice each boneless fish fillet lengthwise, then cut the strips in half for a three- to four-inch fish tender. Here's the recipe:

Recipe: Baked Rockfish Tenders (Serves 4)
Ingredients
2 cups toasted almond meal/flour
2 large eggs, whipped by hand
3 rockfish fillets, cleaned and cut into three-inch pieces
3/4 teaspoon Kosher salt
Cracked white pepper
Non-stick baking spray

Directions:

Pre-heat the oven to 350 degrees. Allow the toasted almond meal to cool for a few minutes.
Place the toasted almond meal in a medium-sized bowl and to the right of a bowl containing the whipped eggs.
With your fingers, sprinkle Kosher salt over the fish and follow with cracked pepper. Flip each piece of fish with tongs and season the other sides.
Dip each piece of fish into the egg wash and then into the toasted almond meal or flour.
Spray a large baking sheet with non-stick spray and place fish pieces two inches apart.
Bake fish for 10 minutes on one side. Flip fish with clean tongs and bake for another 5 to 7 minutes.

More Great #Weekday Supper Ideas:

Look at these great dinner ideas from earlier this week:
Monday – Lane/Supper For A Steal – Vegetarian Philly
Tuesday – Isabel/Family Foodie – Egg and Chorizo Wrap
Wednesday – Heather/girlichef – Peanut-Sesame Soba Noodles w/ Chicken & Kale
Thursday – Susan/30A EATS – Grilled Shrimp Skewers

Alaska Cod with Black Lentils #AlaskaSeafood

2013-03-24T11:19:00.001-04:00

All of us who eat fish likely have cod in common. Historically, it has been one of the most consumed white fish in the world but, because of commercial fishing pressure on the species for decades and the catch restrictions of the late 1990's, cod appears much less often on restaurant menus. Other white fish, such as tilapia and pollock, have become the white-fish standards. Overfishing of cod has resulted in near endangerment of the fish stock in the Atlantic Ocean. The story of cod is even more tragic worldwide, with stocks in danger of disappearing in 15 years, according to The New York Times. In Alaska, however, cod stocks are regulated and protected. Today's recipe, Alaska Cod with Black Lentils, was made with wild Alaskan Cod from the Pacific Ocean.

This wild-caught cod and, in fact, all seafood from Alaska, is regulated and managed for sustainability, and it's been that way since 1959. According to publications by the Alaska Seafood Marketing Institute, Alaska is "a world model for sustainability." Fish populations are never overfished (catch limits are based on scientific data and fishing is rigorously managed), the environment is uncorrupted, and species' ecosystems are protected.

I couldn't imagine a culinary world without cod. The fish is versatile and simply beautiful. In this recipe, I use wild Alaskan cod fillets from Target--just to show that sustainable seafood is not hard to find. I love including beans and legumes with fish. It raises the comfort-food factor, at least for me. Have you cooked with cod lately? I'd love to know.

Recipe: Alaska Cod with Black Lentils (Serves 3-4)

(Adapted from Alaska Seafood Marketing Institute's "Alaska Cod with Stewed Chickpeas & Garlic Toast.")

Ingredients
2 cups water
1 1/2 tablespoon Kosher salt
1 tablespoon Agave Nectar (a natural, low-glycemic sweetener)
1 16-ounce package wild-caught Alaska cod fillets (or 1 cod fillet per person)

2 tablespoons olive oil
1 large onion, sliced thinly
1 tablespoon water
1 tablespoon nutmeg
2 cans black lentils, drained and rinsed (I used Westbrae Natural Vegetarian, Organic Black Lentils)
1 32-ounce package of vegetable broth
Kosher salt (as needed for seasoning)
1 bunch flat-leaf Italian parsley, torn in pieces by hand

Directions

Using a large bowl, make a brine with the first three ingredients. Place the fish in the brine and refrigerate for 20 minutes.
While the fish are in the brine, brown the onions in two tablespoons of olive oil in a braising pan or large frying pan (with a lid) on medium-low heat. Stir infrequently just to prevent onions from sticking. Allow the onions to remain in the pan until they are mostly brown and appear loose and soft. Add 1 tablespoon of water and allow the onions to caramelize (about two minutes).
Add the nutmeg and stir to mix spice with the onions, allow the nutmeg to seep into the onions for a minute or two. Add lentils and vegetable broth. Taste and adjust salt if needed. Allow lentils and broth to come to a simmer over the medium-low heat.
Remove fish from brine and pat dry. Add immediately to broth and lentils, with the liquid covering the fish. Cover the pan and turn heat to low. Cook fish for 10-15 minutes until done.
Place broth with lentils into four bowls. Place one fillet in each bowl and garnish with torn parsley.

Anchovy and Egg Salad #SundaySupper

2013-03-17T01:00:00.000-04:00

I used to like winter. I think I still do, but there have been more than a few wind-chilled mornings and afternoons lately. So, I'm anticipating warming breezes, daffodils, and tulips more than usual this year. My fellow #SundaySupper bloggers are likely feeling as I do, because we've all prepared a succulent springtime spread to feature today on our blogs. My recipe, Anchovy and Egg Salad, is one of my favorite light spring meals.

I use basically the same ingredients that you probably use in your egg salad, but I include Chinese Five Spice (not pictured).

I buy one French bread round, cut off the top, and scoop out the insides.

I break up the eggs gently with a fork and butter knife.

This is the contents of a two-ounce can of anchovies. I four fillets in the egg salad.

After draining, the anchovies are chopped. I save two halved anchovy fillets for garnish. I include chopped scallions as well.

Remember this recipe this spring as you cast off heavier meals, like a winter-worn parka, and begin to embrace lighter meals once again.

Please click on the links after the recipe to see the dozens of other springtime recipes that you, your friends, and your family will enjoy.

Recipe: Anchovy and Egg Salad--Serves 3-4

Ingredients

6 large eggs, boiled and peeled

2 tablespoons light mayonnaise

1 teaspoon Dijon mustard

1/8 teaspoon Chinese Five Spice powder

Cracked, white pepper

1 ounce (approximately 4 flat fillets) anchovies, drained and chopped

2 scallions, chopped

1.5 tablespoons fresh dill, chopped

1 French bread round

2 tablespoon almonds sliced almonds for garnish

2 anchovy fillets, sliced in half, for garnish

Directions

In a medium-sized bowl, break up the eggs gently with a fork and butter knife. Add the mayonnaise, mustard, Chinese Five Spice powder, pepper, anchovies, scallions, and dill. Fold ingredients together. Cover and refrigerate for at least one hour.
With a bread knife, carefully slice the top from the French bread round. Set top aside. Cut away the insides, leaving one-half to one inch of bread on the bottom and sides.
Remove the Anchovy and Egg Salad from the refrigerator. Spoon the salad into the bread cavity. Garnish with anchovy halves, sliced almonds, and dill. Serve as sandwiches or spoon into lettuce cups.

Green and Spring Dishes Menu Includes:

Breakfast

Baked Eggs with Shaved Asparagus and Proscuitto by The Girl In The Little Red Kitchen
Shrimp and Leek Quiche by Gourmet Drizzles
Spinach and Cheddar Quiche for St. Patrick’s Day Brunch by Supper For A Steal
Asparagus and Spring Onion Frittatta by Country Girl in the Village
Savory Crepes with Prawns, Broccoli and Hollandaise Sauce by Masala Herb
Egg Bake with Spring Onions, Asparagus and Artichokes by The Wimpy Vegetarian

Apps, Bread, Salads, Soups and Dressings:

Gluten Free Irish Soda Bread by The Meltaways
Strawberry, Avocado, Spinach Salad with Strawberry Vinaigrette by Daily Dish Recipes
Asparagus Gazpacho by The Not So Cheesy Kitchen
Spinach Bacon Salad by In The Kitchen with Audrey
Anchovy and Egg Salad by Pescetarian Journal
Sweet and Sour Cabbage Soup by Fast Food to Fresh Food
Asparagus Red Pepper Salad by No One Likes Crumbley Cookies
White Asparagus & Salmon Spring Salad by Family Foodie
Chicken-Strawberry Field Green Salad w/Strawberry Balsamic Dressing by The Weekend Gourmet
Bacon & Egg Spring Salad by Daddy Knows Less
Green Garbanzo Hummus by Soni’s Food

Main and Sides:

Pea Shoot Risotto by Small Wallet, Big Appetite
Creamy Meyer Lemon Pasta by Juanita’s Cocina
Sweet Ginger Scallion Noodles by What Smells So Good?
Asparagus Pesto w/Heirloom Fingerlings and Orecchiette by Webicurean
Coddle for St. Patrick’s Day by Noshing With The Nolands
Corned Beef Cabbage Rolls by Curious Cuisiniere
Brown Butter Brussels Sprouts with Gruyère and Hazelnuts by Hip Foodie Mom
Raw Cucumber Sandwich with Avocado and Spinach Sauce by Mama’s Blissful Bites
Berry Tacos by Peanut Butter and Peppers
Asparagus and Prosciutto Bundles by Diabetic Foodie
Caramelized Grapes and Brie Whole Wheat Galette by Vintage Kitchen
Pink Water Kimchi (Nabak Kimchi) by Kimchi Mom

Desserts:

Key Lime Cheesecake by The Foodie Army Wife
Irish Coffee Ice Cream with Caramel Whiskey Sauce by 30A Eats
Key Lime Cream Cheese Empanadas by La Cocina de Leslie
Coconut Raspberry Layer Cake by Gotta Get Baked
Fresh Mango Berry Mousse With Coconut Cream by Sue’s Nutrition Buzz
Gluten Free Carrot Cookies by Simply Gourmet
Chocolate Mint Brownies by Hezzi-D’s Books and Cooks
Strawberry Sorbet by Magnolia Days
Cadbury Creme Egg Pull-Apart Sweet Rolls by Chocolate Moosey
Strawberry Cheesecake Parfaits by Neighborfood
Watergate Salad by Cupcakes and Pearls Blog
Good-for-You Strawberry Tiramisu Cheesecake Cups by Cupcakes & Kale Chips

Beverages:

Guinness Beer Milkshake by The Urban Mrs
Wines to Pair with Springtime #SundaySupper Dishes by ENOFYLZ Wine Blog
Irish Spring Tea Party by My Cute Bride
Fizzy Citrus Cocktails by The Messy Baker

#SundaySupper hashtag

TweetChat

Spiced, Roasted Red & Dutch Yellow Baby Potatoes

2013-03-14T20:18:00.000-04:00

My parents grew up during the Depression and chafed at the thought of food waste. If we had fish for dinner, then we had fish heads or fish tails with our grits the next morning. The fish bones went into making fish stock. It is with the thought of (and homage to) averting waste and retaining nutrients that I roasted and served these baby red and dutch yellow potatoes whole, as a side dish.

You've probably heard the claims, from organizations that promote potatoes, that these spuds have ample amounts of Vitamin C, potassium, Vitamin B-6 and fiber--although much of the potato's nutrients is directly beneath the skin, says LiveStrong.com. Since I'm concerned about getting as much nutrition as possible from whole foods, and about eating sustainably, I'm all for eating potato skins. This way, I'm wasting less food while getting all of its available nutrients.

Recipe: Roasted Red & Dutch Baby Potatoes (Serves 4-5)

Ingredients

1 pound small red (baby) potatoes, rinsed and scrubbed

1 pound small "Dutch Yellow" (baby) potatoes, rinsed and scrubbed

3 tablespoons Extra Virgin Olive Oil

2 tablespoons of Tandoori Seasoning (purchased or mixed at home)

salt and cracked pepper

4 tablespoons chopped parsley

Directions

Preheat oven to 400 degrees. Place potatoes in large bowl and add olive oil, Tandoori seasoning, salt and pepper. With your hands, toss and mix potatoes to coat them with the oil and seasoning.
Roast potatoes for 20-25 minutes until just tender. Remove potatoes from oven and place into serving bowl. Sprinkle parsley over potatoes and distribute parsley throughout potatoes with silicon-tipped tongs or a non-metal serving spoon (to prevent blemishing the potatoes). Serve hot. Save leftovers for lunches and snacks.

Tofu-Mushroom Miso Soup #SundaySupper

2013-03-10T07:54:00.002-04:00

I'm stoked, jazzed, and generally thrilled to participate in this #SundaySupper event to celebrate the release of Jaden Hair's new cookbook, Steamy Kitchen's Healthy Asian Favorites, and to feature one of the recipes here. I'm giving away one of her cookbooks too (details below). Jaden is an award-winning blogger, cookbook author, food writer and television chef. I was one of 20 bloggers chosen by the #SundaySupper group to receive the new cookbook. What I appreciate most about Steamy Kitchen's Healthy Asian Favorites is that most ingredients in the cookbook can be made with staple ingredients that most home cooks are likely have on hand: fresh vegetables such as carrots, peppers, tomatoes, celery, and green beans; starches like rice and noodles, plus fish and other proteins.

Boiled Kombu

Tofu, miso paste, Kombu (a sea vegetable), and aged, dried bonito (fish) flakes, are items that I keep in the kitchen, because I love to make miso soup. Today I'm featuring "Tofu-Mushroom Miso Soup," a recipe in Jaden's new cookbook that is as tasty as it is nutritious and comforting. Dashi, the soup stock for miso, can be made from scratch using Kombu and bonito flakes or from instant dashi mixes. I make mine the non-instant way, partly because I like playing with sea vegetables and reusing them (I dry the kombu in the oven on low heat and use it once more).

Dashi (After Adding Bonito Flakes and Straining)

Jaden's "Tofu-Mushroom Miso Soup" includes an egg, which adds texture and extra protein. This recipe is flexible and allows varying types of mushrooms and leafy vegetables to be included. I used chanterelle mushrooms and baby bok choy in the soup pictured. Steamy Kitchen's Healthy Asian Favorites combines fresh, healthy ingredients and flavors in its recipes and is beautifully photographed (by Jaden herself). But don't take just my word, 19 other #SundaySupper bloggers are featuring recipes from Jaden's book and blog. Click on the links below to see other dishes and recipes.

I'm Giving Away One Cookbook!
Jaden Hair's new cookbook is a useful addition to your kitchen library. You can enter to win one of these cookbooks by following the directions below. Join the #SundaySupper chat at 7 p.m. EDT on Twitter when 20 additional cookbooks will be given away.

Recipe: Tofu-Mushroom Miso Soup
Reprinted with permission from Steamy Kitchen’s Healthy Asian Favorites by Jaden Hair, copyright © 2013. Published by Ten Speed Press, a division of Random House, Inc.Steamy Kitchen Social Media

4 cups dashi (page 14) or vegetable stock (page 11)
6 ounces firm tofu, cubed
4 ounces fresh mushrooms, sliced
1 handful leafy vegetables, like baby bok choy, napa cabbage, spinach, or kale, coarsely chopped
1 egg, whisked
2 tablespoons chopped green onion
4 tablespoons miso paste

In a saucepan, bring the dashi to a boil. Add the tofu, mushrooms, and vegetables. While stirring the dashi, slowly pour in the whisked egg. Cook for 2 minutes. Remove from the heat.

Ladle about 1/2 cup of the hot dashi into a bowl with the miso paste. Use a fork or whisk to blend the miso paste. Pour all of the miso into the pot and stir gently. Top with green onions and serve immediately.

Here is how to enter to win. You must do both, #1 and #2, to have an eligible entry:

1. Tell me what your favorite Asian dish is, in a comment below, and include your twitter handle in the comment. Comments must be posted by 8pm Eastern time today (Sunday, March 10, 2013).

2. Join in the conversation during the live #SundaySupper chat on twitter from 7pm to 8pm Eastern Time today (Sunday, March 10, 2013). Your tweet(s) must contain the #SundaySupper hashtag.

The winner will be chosen randomly from the eligible entries. The winner will be notified via email. Note: Giveaway open for United States residents only. Contest ends on Sunday, March 10, 2013 at 8pm Eastern Time.

Follow Jaden on Social Media:
Facebook: https://www.facebook.com/steamykitchen
Twitter: https://twitter.com/steamykitchen
Pinterest: http://pinterest.com/steamykitchen/

Here's where you can find her book (also available from major booksellers):
http://www.steamykitchen.com/steamy-kitchen-cookbook

Disclosure Statement:
I was provided with a copy of Steamy Kitchen's healthy asian favorites for my review. All opinions are my own.

Join the Sunday Supper Team along with Jaden Hair this Sunday at 7pm Eastern Time on twitter, just follow the #SundaySupper hashtag. We are giving away 20 copies of Steamy Kitchen’s Healthy Asian Favorites Cookbook. You don’t want to miss this week’s #SundaySupper Event!

Tofu-Mushroom Miso Soup

Supper for a Steal
Galactosemia in PDX
Pescetarian Journal

Crispy Rice Patties
Juanita’s Cocina
Basic and Delicious

Thai Larb Lettuce Chicken Cups

Hezzi-D’s Books and Cooks
Cupcakes and Kale Chips
Ruffles & Truffles

Miso Cod
I Run For Wine
The Girl In the Little Red Kitchen
Family Foodie

Sake Steamed Mussels
Cookistry
That Skinny Chick Can Bake

Salmon Honey Teriyaki
girlichef
Big Bear’s Wife

Korean Beef Bites
Magnolia Days
Mama Mommy Mom

Mapo Tofu
An Appealing Plan
Hip Foodie Mom

Mango Brulee
Mom’s Test Kitchen
Flour on my Face

The following Sunday Supper Contributors will be joining us with some of their favorite recipes from the Steamy Kitchen blog:

Vegetable Spring Rolls by Mangoes and Chutney
Kung Pao Chicken by Cravings of a Lunatic
Prime Rib Roast with Miso au jus by The Urban Mrs.
Kickin’ Tequila Shrimp by Gourmet Drizzles
Korean Beef Rice Bowl by Crispy Bits & Burnt Ends
Pan Fried Shrimp and Pork Fried Potstickers by Dinners, Dishes and Desserts
Shrimp Curry by Ninja Baking

Baked Haddock in Mushroom Broth with Polenta #WeekdaySupper

2013-03-07T00:00:00.000-05:00

In 2013, to say that "life is hectic" is like saying that an airport gets busy at Thanksgiving. A thoughtful meal is welcomed at any time. So at least once during the hectic work week, I cook a holiday-worthy meal for my family. Most of the ingredients for this dish, "Baked Haddock in Mushroom Broth with Polenta," were already in the pantry--except for the sustainable Haddock, which I bought at Target while shopping for shampoo.

This week I am posting, along with fellow food bloggers from the SundaySupper Movement, recipes for easy-to-make, satisfying weekday suppers that will delight your family's senses and coax them to the table. After reading this post, visit these bloggers for more recipes to nourish and engage your family in weekday suppers together.

Monday | Asparagus Risotto by Galactosemia in PDX
Tuesday | Beef and Bean Burrito Burgers by Comfy Cuisine
Wednesday | Quick and Easy Thai Panang Chicken with Peanut Butter by Sue’s Nutrition Buzz

Thursday | Baked Haddock in Mushroom Broth with Polenta by Pescetarian Journal
Friday | Egg and Chorizo Nachos by Girl in the Little Red Kitchen

About the Fish in This Recipe:

I bought the haddock featured in this recipe from Target. In 2011, Target pledged to sell only "sustainable and traceable" seafood by 2015--but they've already started selling a variety of sustainable and affordable seafood. This week's fish dish includes wild-caught Orca Bay Haddock. Although, I have to admit, I don't know if my haddock is a "best choice" seafood according to the Monterey Bay's Seafood Watch program, I do know that it's regarded as a "good alternative" seafood by the program and is not on the "avoid" list.

The Other Ingredients
I enjoy using baby portabella mushrooms in recipes because they keep their "mushroomy" shape beautifully when sliced. The polenta is enhanced by the mushroom broth, which I thicken with corn starch. Vegetable broth, which I keep on hand, provides a flavorful base for the mushroom broth.

Recipe: Baked Haddock in Mushroom Broth (Serves 3-4)

Ingredients
2 pounds boneless haddock fillets (thawed in refrigerator if purchased frozen)
1/2 teaspoons salt
1/2 teaspoon white pepper
2 tablespoons olive oil
1 tablespoon butter or margarine
1/2 pound baby portabella mushrooms, sliced
2 cups vegetable broth
2 tablespoons cornstarch
2 tablespoons cold water
Dill sprigs for garnishing

Directions

Pre-heat oven to 350 degrees Fahrenheit. Place thawed haddock fillets on a clean cutting board (used only for meats and seafood). Pat fillets dry with a paper towel. Season fish with salt and white pepper on both sides. Place fillets in a large baking dish and drizzle with olive oil. Bake fish for 15-20 minutes. Avoid turning fish over as haddock is a delicate fish and may break apart.
While fish is baking, melt butter in an 8-10 inch fry pan and saute mushrooms for two minutes. Add the vegetable broth and simmer with mushrooms for three minutes. Place cornstarch in a small bowl and add cold water. Whisk cornstarch and water until lumps disappear. Pour the mixed cornstarch into pan with mushrooms. Simmer uncovered until sauce begins to thicken. Turn heat off and cover.
Remove fish from oven after 15-20 minutes and set aside while you prepare the polenta.

Recipe: Basic Polenta

Ingredients

3 cups water

1/2 teaspoons salt

1 cup polenta (finely milled cornmeal)

2 tablespoons butter or margarine

Directions:

Bring water to a boil in a three-quart saucepan. Add salt to the boiling water then slowly add the polenta while stirring to prevent clumping.
Add butter or margarine and continue stirring until polenta is creamy.

Putting the dish together:

Spoon polenta into shallow bowls. Carefully remove fish from baking pan with fish spatula (or a regular spatula) in the middle of the polenta. Spoon mushroom broth over fish and polenta, garnish with a deal sprig on each fillet. Serve warm.

Pescetarian Bookshelf: The River Cottage Fish Book (A Review)

2013-03-03T23:08:00.002-05:00

Whether you are a pescetarian or seafood lover, there should be one comprehensive resource on your bookshelf that describes seafood from source to saucepan. The River Cottage Fish Book by Hugh Fearnley-Whittingstall and Nick Fisher is such a resource. Short of keeping company with anglers, owning this book helps cooks to know and understand the intricacies of seafood as the angler, the wholesaler, the fish monger, and the chef understands it. The River Cottage Fish Book informs within the context of responsibly sourced seafood, which is evident in the book's subtitle, "The Definitive Guide to Sourcing and Cooking Sustainable Fish and Shellfish."

If you're an ambitious reader, this book engages from cover to cover. The tone is conversational and Fearnley-Whittingstall's and Fisher's seafood knowledge is extensive. Most likely, you will use this book as a resource for thoroughly knowing fin fish and shell fish. Simon Wheeler's photography throughout the book spans from gutting fish, to cooking techniques, and to recipes with photos of the most visually beguiling seafood dishes you will ever see in print.

There are three sections: "Understanding Fish," "Fish Cookery," and "Guide to Fish and Shellfish." The book's first section discusses "Fish as Food" and offers a (very) brief human history that connects fish eating to cerebral development in humans. The chapter on "Sourcing Fish" helps readers to understand how 20th-Century fishermen acquire seafood and how some fishing practices have drastically reduced fish populations by harming eco-systems and hauling in unintended catch (i.e. seabirds and sea turtles). One of the best ways to avoid non-sustainable seafood is to be aware of harmful seafood sourcing practices.

In the second section, "Fish Cookery," every manner of preparing seafood is not only explained but shown in step-by-step photography. Preparing fish raw, salted, marinated, over an open-fire, and by cold preparation (among other methods) are explained and shown. Using seafood sustainably includes, for these authors, a discussion of "fish thrift," which means using every edible part of the fish. "Throwing away the edible parts of a carcass is quite an insult to that animal. So it's the duty of the conscientious fish cooks to use their raw materials wisely and thriftily...." This part of the book discusses repurposing fish leftovers and includes an annotated list of foods that are "friends of leftover fish," such as potatoes and eggs.

In the section "Guide to Fish and Shellfish, the authors provide detailed portraits of dozens of fin fish and shell fish along with in-season dates, spawning dates, minimum catch sizes and the Marine Conservation Society rating, which rates fish from 1 (a best rating that indicates sustainable seafood) to 5 (worst rating, indicating fish species that are burdened by overfishing or are endangered).

The River Cottage Fish Book is one of the best references for learning or broadening knowledge of seafood, and particularly sustainable seafood, in and out of the kitchen.

Fearnley-Whittingstall, Hugh, and Nick Fisher. The River Cottage Fish Book--The Definitive Guide to Sourcing and Cooking Sustainable Fish and Shellfish. Berkeley: Ten Speed Press, 2012.

Guest Post at "Reduce Footprints" Blog

2013-03-01T16:13:00.002-05:00

I have the honor of announcing my first guest post at Reduce Footprints, a blog about "green" and sustainable living. I saved one of my best vegan recipes to feature on Cyndi's blog today. Please head on over to Reduce Footprints and, while you're there, check out Cyndi's informative posts too.

A Nutritionist's Experiment: 31 Days as a Pescetarian

2013-02-28T18:14:00.000-05:00

Dean Bocari, a California-based health and fitness consultant, spent all of January 2013 eating seafood as part of a 31-day trial as a pescetarian. Dean, who also works as a motivational speaker, on-camera host, writer, and fitness model, knew that he needed to be familiar with the "pesco-vegetarian diet." Besides his own curiosity, "I have clients who...wanted to decrease their protein intake," he said, and he wanted the experience to inform his work designing diets for his clients.

"I decided to give the diet a try--to see whether it would impact my energy levels [during exercise]." One month as a pescetarian didn't adversely impact his fitness routine, according to Dean, adding that "we don't need quite as much protein as the fitness world would have us believe."

During his 31-day pescetarian diet, Dean ate a wide variety of fish and other seafood, and he made an effort to include sustainable seafood. Dean's diet included trout--including rainbow trout--catfish, steel head, albacore tuna, shrimp, and calamari. "When I didn't have seafood available, I just filled myself up on greens." In addition to the pescetarian diet, Dean endorses the Paleo Diet, the Gluten-Free diet, and Intermittent Fasting.

After his experiment with pescetarianism, Dean began including more seafood in his diet. "I found myself reaching for seafood more often. I would certainly recommend the pesco-vegetarian diet along with high alkaline foods such as green vegetables." Anyone who has visited a physician and is "already aware of their health markers (internal levels of protein, vitamins, iron, etc.)," can consider trying the pescetarian diet. "Give it try for 30 days." Dean is considering another trial of the pescetarian diet while monitoring his health markers.

I hope to schedule a video chat with Dean and Pescetarian Journal's readers and Facebook fans in the near future. In the meantime, check out Dean's website and blog. Watch Dean on his YouTube Channel and follow him on Twitter and Facebook.

Disclaimer: This article is not meant to be medical advice. Please see your physician before beginning a diet.

Shrimp Miso Noodle Soup #SundaySupper

2013-02-24T06:00:00.000-05:00

Red Miso Paste

If you have miso paste in your kitchen, you have a base for savory dishes aplenty--like this Shrimp Miso Noodle Soup. In merely minutes, you can assemble, prep, and cook this dish, which makes it ideal for lunch or a light dinner. Miso paste is getting easier to find in supermarkets. Check the amount of sodium per serving (miso can be extraordinarily salty) and purchase refrigerated miso paste, which tends to be lower in sodium. I used rice noodles in this recipe because they cook quickly and fill the bowl nicely.

Shrimp Sustainability

The "best choice" sustainable shrimp are wild caught in the Canadian Pacific, the U.S. Pacific, and on the Oregon Coast, says the Monterey Bay Seafood Watch organization. These shrimp are identifiable by the following market names: prawn, spot shrimp, Amaebi, Pacific white shrimp, and coastal white shrimp. U.S. farmed shrimp are considered sustainable, because most are "farmed in fully recirculating systems inland ponds," according to Seafood Watch.

More Soup for You!

Today, my fellow bloggers in the #SundaySupper group are posting soup recipes, so after considering this recipe, see the links below for dozens of additional soup recipes and photos.

Recipe: Shrimp Miso Noodle Soup (Serves 4)

Ingredients

1 box of thin rice noodles--8.8 ounces (249 grams)

3 cups packaged vegetable broth
1 cup packaged fish stock
1.5 tablespoons red miso paste
1 pound of packaged raw, shrimp that is purchased pre-shelled and deveined (thawed)
1 teaspoon minced ginger (I use minced ginger in a jar when I'm pressed for time.)
A few drops of low-sodium soy sauce
3 scallions, finely chopped, for garnish

Directions

Boil four quarts of water in a large pot. Turn off the heat and carefully immerse the rice noodles in the hot water. Allow noodles to stand for 10 minutes, drain, and rinse under cold water. Set aside.
In a separate, 2- or 3-quart saucepan, simmer vegetable broth and fish stock until it is just about to boil. Reduce the broth/stock to a simmer; place shrimp in hot broth for three minutes or until they turn pink. Turn off heat and immediately add miso paste; stir gently until miso is dissolved.
Stir in minced ginger and add a few drops of low-sodium soy sauce to the broth (taste and adjust seasoning).
Arrange noodles in four bowls and pour in hot broth and shrimp. Garnish and serve while hot.

Once you have seen all of the recipes for the day, you’ll not want to miss our #SundaySupper conversation on twitter each Sunday. We tweet throughout the day and share recipes from all over the world. This week we will be sharing out special soup recipes!

Our weekly chat starts at 7:00 pm ET and you do not want to miss out on the fun.Follow the#SundaySupper hash tag and remember to include it in your tweets to join in the chat.

Don’t forget to check out our #SundaySupper Pinterest board for more fabulous recipes and food photos.

Join us Around the Family Table this Sunday at 7pm Eastern Time and share your favorite soup, stew, chowder or bisque recipes with us!

Do The Chicken Dance (chicken--or other poultry--soups)
Chicken Tortellini & White Bean Soup at Flour On My Face
Chicken Gnocchi at Dinners, Dishes and Desserts
Chicken Cheese Soup by There and Back Again
Chicken Tortellini Soup by Country Girl In The Village
Chicken Soup with Leeks, Onions and Fennel by Shockingly Delicious
Family Style Tablescape featuring Chicken Tortilla Soup by An Appealing Plan
Yucatan Chicken Lime Soup (Sopa de Lima) by The Weekend Gourmet
Chicken Meatball, Spinach and Orzo Soup from Gourmet Drizzles
Ground Turkey Soup at The Messy Baker
Cheesy Chipotle Chicken Sausage Chowder by Cupcakes and Kale Chips
Turkey Meatball Soup by Basic and Delicious
Chick-Fil-A Chicken Noodle Soup by Family Foodie
Chicken Vegetable Noodle Soup at Cupcakes and Pearls

Where’s The Beef (Beef Soups)
Chili with Black Beans by That Skinny Chick Can Bake
Vegetable and Beef Soup by Supper For a Steal
Swabian Beef Spaetzle +1 Soup (Gaisburger Marsch) at Galactosemia in PDX
Bacon Cheeseburger Soup by Small Wallet, Big Appetite
Beef Pho Soup by No One Likes Crumbley Cookies
Frijol con Carne by MarocMama
Pho Bo (Vietnamese Beef and Noodle Soup) by Neighborfood

Pass The Pork. Please (Pork or Sausage Soups)
Healthy Bean and Sausage Soup by Momma’s Meals
Smoked Sauage and Wild Rice Soup at Mama, Mommy, Mom
Louisiana Caldo by Catholic Foodie
Sweet potato and spanish chorizo soup at My Cute Bride
Soft Tofu Soup (Soondubu Jjigae) by Hip Foodie Mom

Under The Sea (Seafood Soups)
Shrimp Miso Noodle Soup at Pescetarian Journal
Szechuan Fish Soup by The Urban Mrs.
New England Clam Chowder at Cindy’s Recipes and Writings
Hearty Okra Shrimp Gumbo Laced with Coconut Oil by Sue’s Nutrition Buzz
Bacon and Shrimp Bisque at Big Bear’s Wife
Lobster Bisque for Two by Peanut Butter and Peppers
Chinese Fish Maw Soup by My Trials in The Kitchen
Thai Curry Coconut Mussel Soup by Noshing With The Nolands

Eat Your Veggies (Chock Full o’ Vegetables Soups)
Not-So-Mini-Strone at The Army Foodie Wife
French Onion Soup by The Girl in the Little Red Kitchen
Spicy Sweet Potato and Corn Soup at Magnolia Days
Creamy Cheddar Potato Soup at Daily Dish Recipes
Rather French Onion Soup by What Smells So Good
Broccoli Cheddar Soup by Hezzi D’s Books and Cooks
Cream of Ancho Chile Soup from La Cocina de Leslie
Pasta e Fagoli Soup at Cravings of a Lunatic
Miso Soup by Crazy Foodie Stunts
Vegetable Consommé with Semolina Dumplings – Grießknödel atMasala Herb
Vegetable Medley Soup with Broccoli and Leeks at Chattering Kitchen
Yamato Soup at Cooking Underwriter
Smoky Kale and Tomato Soup with Garlic Croutons by The Wimpy Vegetarian
Coconut Corn Chowder at Mangoes and Chutney
Make Your Own (Gluten Free) Condensed Cream of Mushroom Soup at The Meltaways
Ital Carrot & Sweet Potato Soup at The Lovely Pantry
Chunky Vegetable and Barley Soup at Curious Cuisiniere
Corn Soup with Crispy Tortilla Strips at Ninja Baking
Jalapeno Beer Cheese Soup by The Hand That Rocks The Ladle
Wild Mushroom Soup at Food Lust People Love
Tomato Basil Soup with Cous Cous at Ruffles and Truffles
Creamy Carrot Soup at Cookistry
Vermicelli Soup by Damn Delicious
Country Split Pea Soup with Bacon and Potatoes at girlichef

Some Don’t Like It Hot (Chilled Soups)
Chilled Strawberry Soup at Juanita’s Cocina
Bread and Tomato Soup – Gazpacho Style at Vintage Kitchen Notes

Easy Zuppa di Pesce (Fish Soup)

2013-02-17T19:09:00.001-05:00

In my kitchen, the preparation of soup is unfussy. Usually, I don't go out of my way to get special ingredients. I can captivate the soup-savory senses of whomever I serve with ingredients that I have on hand. That's what soup means to me: making something spectacular with what I have left in my larder. Sometimes only vegetables are available, and I will make vegetable soup. Other times, I can make a pretty rich gumbo when I've stocked up on seafood.

This time I made an easy Zuppa di Pesce with wild-caught Haddock, which I had on hand, and a product new to me: Pomi Tomatoes, a product of Italy.

I received samples of this product, and, before even receiving and tasting the tomatoes, I knew that they would taste better than canned tomatoes. Despite any high-quality ingredients I use in my recipes, when I use canned tomatoes, there is always the risk that a "canned" taste, along with the taste of additives, will affect the result.

Here is the list of ingredients for Pomi Chopped Tomatoes: tomatoes. That's right, just tomatoes. No extra salt or water, no preservatives, no color--not even citric acid. The same ingredient is in the Strained Tomatoes. Pomi tomatoes don't require refrigeration before they're opened. And, best of all, there is no need for a can opener.

This Easy Zuppa di Pesce includes only fish--in this case, haddock. Sliced onions, green peppers, red peppers, garlic, and shallots provide a flavorful base. Vacuum-packed Pomi Tomatoes are a good-as-fresh addition to the soup and is a product I will gladly purchase in the future.

Recipe: Easy Zuppa di Pesce (Serves Four)

Ingredients

2 tablespoons Extra Virgin Olive Oil

1 medium yellow onion, halved and sliced thinly

1 medium green pepper, sliced thinly

1 medium red pepper, sliced thinly

1 small shallot, chopped

3 cloves garlic, minced

1 26.46 (750 g) box Pomi Chopped Tomatoes

2 tablespoons capers

1 teaspoon white wine vinegar

1/2 teaspoon Kosher salt

1-inch piece of fresh lemon grass, sliced thinly

3 cups packaged seafood stock

2 pounds boneless Haddock fillets, cut into two-inch chunks

Cracked white pepper (to taste)

2 sprigs fresh dill

Fresh Italian parsley, basil, or more dill for garnishing

Directions

I photographed my husband's hand pouring Pomi tomatoes.

Heat olive oil in a soup pot over medium heat until oil shimmers.
Add sliced onion, green peppers, red peppers, and shallot to oil and saute until translucent.
Add garlic to onions and peppers and saute about 30 seconds. Do not allow garlic to brown or burn.
Pour in box of Pomi Chopped Tomatoes
Add capers, white wine vinegar, and salt.
Simmer ingredients for 15 minutes on low heat, then pour in fish stock and stir.
Add Haddock fillets and cracked pepper. Cover and cook on medium low heat for 15 minutes.
Taste soup and adjust seasoning, if needed.
Cut fresh dill into soup just before serving and garnish with parsley, basil, or dill.

Disclosure: I received samples of Pomi Tomatoes, which influenced the topic of this post.

Oven-Fried Catfish Fingers with Mango-Chili Dip #SundaySupper

2013-02-03T04:25:00.000-05:00

What can a pescetarian or seafoodie serve on game day that has the potential to be as cherished as chicken wings and as fun to eat as a corn dog? These skewered, oven-fried catfish fingers are a delicious and easy-to-make option.

Spicy and oven fried, catfish fingers with my special mango chili dip is satisfying in three or four meaty bites. Here are the collection of ingredients (from left): cornbread mix, miso tamari sauce, freshly ground black pepper, paprika, and salt. I use soy milk to soak the catfish strips. You can use cow's milk or buttermilk too. Cooking wisdom says that soaking catfish in milk will help to expel the muddy taste (although I don't detect a muddy taste with farm-raised catfish). The soaking seems to work with soy milk as well, and that's what I have in the fridge at any given time.

It's the miso tamari sauce and paprika that give a rich color and smoky taste to the catfish fingers. After the milk soaking, I brush on the sauce and sprinkle both sides of the fish fingers with spices.

The cornbread mix I use to coat the the fish is a bit finer than cornmeal. From there, it's just a 15-minute baking in the oven on 350 degrees. Skewer the catfish fingers after baking and serve with Mango Salsa Dip (see recipe below). U.S. farm-raised catfish, which is the sustainable choice.

This recipe is one of many that the #SundaySupper group is featuring for Superbowl Sunday, so the recipe ideas don't stop here. After the recipe, click on the links below to see other appetizers, main dishes, and desserts that are perfect for this biggest of American game days.

Recipe: Oven-Fried Catfish Fingers (Serves Six)

Ingredients
6 boneless catfish fillets, rinsed and patted dry
1 quart milk (soy, cow's milk, or buttermilk)
1/2 cup miso tamari sauce (or plain tamari sauce)
1 tablespoon Kosher salt
1 tablespoon cracked pepper
3 tablespoons paprika
2 cups cornbread mix or cornmeal

Directions

Preheat oven to 350 degrees Fahrenheit. With a sharp chef's knife, slice each fillet across its width and two inches apart. Place the fillets in a large bowl and pour in the quart of milk. Place fillets in the refrigerator for at least 30 minutes. (The catfish can be soaked all day in the refrigerator until you're ready to season and bake them.
Remove fillets from milk and pat dry lightly. Brush on tamari sauce and sprinkle both sides of fillets with salt, pepper, and paprika. Use your fingers to evenly distribute the spices among the fillets.
Pour cornbread mix or cornmeal a large cutting board used only for fish or meats. Coat fillets in cornbread mix or cornmeal and arrange on one or more baking sheets (or bake fillets in batches and refrigerate the remaining catfish fillets until ready to bake). Spray baking sheet(s) with non-stick cooking spray and bake fillets for 15 minutes. Check the fillets after 15 minutes and bake an extra 5 minutes for firmer fish. Remove fish from oven and allow to stand for 5 minutes. Gently skewer each catfish finger and serve with Mango-Chili Dip (see recipe, following).

Recipe: Mango-Chili Dip

Ingredients

1 jar of mango preserves or mango spread

1 red jalapeno pepper or red chili pepper

Pinch of salt

Directions

Slice pepper lengthwise and remove the white membrane inside. Remove all seeds for a mildly hot chili dip. Include a few seeds or more for a spicier dip. Place pepper in small food processor or chopper and run for two-three seconds until the pepper is finely chopped.
Remove mango preserves or spread from jar and into a serving bowl. Stir in the minced, hot pepper. Add a pinch of salt and stir. Serve alongside the Oven-Fried Catfish Fingers.

Join my fellow bloggers for more fantastic Superbowl game-day recipes. Here's the list:

#SundaySupper Super Bowl Appetizers & Snacks:

All American Ranch Cheese Ball from The Weekend Gourmet
Arancinis from My Cute Bride
Bacon Double Cheese Burger Dip from In the Kitchen with KP
Bacon Jalapeño Fritters w/ Chipotle Ketchup from La Cocina de Leslie
Bacon Kettle Corn from The Girl in the Little Red Kitchen
Baked Crab Cakes from The Meltaways
Buffalo Chicken filled Pull-Apart Loaf from Small Wallet Big Appetite
Buffalo Chicken Pizza On A Stick from Neighborfood
Buffalo Tofu Bites from Soni’s Food
Buttermilk Fried Pickles from Mooshu Jenne
Cheddar Cheese and Onion Ciabatta from Family Foodie
Cheeseburger Bites from Momma’s Meals
Cheesy Jalapeno Popper Dip from Daily Dish Recipes
Chorizo and Goat Cheese Stuffed Dates in a Smokey Tomato Sauce from The Roxx Box
Cranberry Glazed Meatballs from Curious Cuisiniere
Easy White Queso with Chorizo from Supper for a Steal
Eggplant Lentil Fritters With Orange Salsa from Sue’s Nutrition Buzz
#GlutenFree 7 Layer Bean Dip from Cooking Underwriter
Gulf Coast Smoked Tuna Dip from 30A Eats
Ham & Cheese Crescents from Masala Herb
Ham Crescents {Schinkenhoernle} #DairyFree from Galactopdx
Little Filo Cheese Rolls from Food Lust People Love
Mini Crab Bites from Webicurean
Muffuletta Skewers from Magnolia Days
Peach Jalapeno Fritters from I Run for Wine
Philly Cheesesteak Bites from Cindy’s Recipes and Writings
Pizza Pretzel Rolls from Cravings of a Lunatic
Pizza Wontons from Peanut Butter and Peppers
Refried Black Beans with Pita Chips from Basic N Delicious
Roasted Garlic-Bacon Dip from girlichef
Roasted Red Pepper Hummus from Hezzi-D’s Books and Cooks
Stamp & Go! from The Lovely Pantry
Sweet and Spicy Bacon Wrapped Dates from Noshing with the Nolands
Tandoori Spiced Popcorn from MarocMama
Wonton Cones Filled with Oriental Salad from Simply Gourmet

#SundaySupper Super Bowl Main Dishes:

Bacon-Wrapped Chili Cheese Dogs from Damn Delicious
Buffalo Chicken Sloppy Sandwiches from Cupcakes & Kale Chips
Carolina BBQ Pulled Pork Sliders from The Foodie Army Wife
Chicken in Passion Fruit Crunch from The Urban Mrs.
Four Quarters “Grilled” Buffalo Chicken Sandwiches with Bleu Cheese Veggie Slaw fromMama.Mommy.Mom
Green Chile Cheeseburgers from Juanita’s Cocina
Grilled Pizza with Sausage and Spinach from Ruffles & Truffles
Ham and Cheese Sliders from Hip Foodie Mom
Marinated Rump Steak with Chimichurri Sliders from Vintage Kitchen Notes
Meatball Sub Sliders from Country Girl in the Village
Oven-Fried Catfish Fingers with Mango-Chili Dip from Pescetarian Journal
Pigs in Sleeping Bags from Comfy Cuisine
Turkey Sliders with Roasted Tomatoes from That Skinny Chick Can Bake
Vegan “Hamburger Helper” Soup from What Smells So Good?

#SundaySupper Super Bowl Desserts:

Marshmallow Caramel Corn from Mom’s Test Kitchen
Shortbread Brownies from Baker Street
Smores Blossom Cookies from Chocolate Moosey
Sweet Little Pastries from Happy Baking Days
Sweet Potato Cake Pops from Ninja Baking
Toddler Truffles from In the Kitchen with Audrey

#SundaySupper Super Bowl Tablescape: 10 Tips For A Winning Superbowl Buffet Table from An Appealing Plan

Join the #SundaySupper conversation on Twitter on Sunday, February 3rd to talk all about our Super Bowl Recipes! We’ll tweet throughout the day and share recipes from all over the world. Our weekly chat starts at 7:00 pm ET and you do not want to miss out on the fun. Follow the#SundaySupper hashtag, and remember to include it in your tweets to join in the chat. Check out our #SundaySupper Pinterest board for more fabulous recipes and food photos!

Adzuki Bean Chili with Roasted Tofu for #NationalHeartMonth

2013-01-27T12:28:00.005-05:00

Beans are beloved. They are an affordable, filling, fiber-and-protein-infusing staple in pantries and food stashes around the world. To say that beans are versatile is now a cliche. Ask any long-time vegetarian about the range of products that can be molded from soybeans, and you would be impressed if not slightly disbelieving.

Beans are a natural complement for chili, because they absorb the spicy flavors and are satisfying and comforting. One of my favorite beans to use for making bean chili is the Adzuki bean. These beans are much quicker cooking than red beans or kidney beans and they keep their shape after cooking. It's a satisfying mouthful.

For some recipes, like chili, it's worth having whole spices available. The flavor of spices that you grate or crush yourself will awaken the taste of a bean-based chili beyond what chili powder alone can do. I'm not talking about hot and spicy. I'm talking about a warm spiciness that complements delicate beans like Adzuki.

This recipe, also, is encouragement for adding more high-fiber foods like beans to your weekly dinner menu and for recognizing National Heart Month, beginning in February. If you're not already doing so, consider a meatless Monday recipe that includes beans. Tofu, made from soy beans, will boost the protein in this chili dish. Roasting it with Miso Tamari sauce or with Teriyaki sauce will up the umami factor. So start simmering and cook up a tasty bean chili for yourself and for those you love.

*Disclaimer: This post is not intended to be medical advice. Please see your medical professional about a heart-healthy diet.

Recipe: Adzuki Bean Chili with Roasted Tofu (Serves Six Generously)

Ingredients (Adzuki Beans)
2 cups dry Adzuki beans
3 cloves garlic, peeled and chopped
1 medium red onion, peeled and chopped (reserve 2 tablespoons for garnish)
1 tablespoon Extra Virgin Olive Oil
1 teaspoon Kosher salt
1/4 teaspoon cumin powder
1/2 teaspoon ground nutmeg
1/8 teaspoon red pepper flakes
1 pinch cayenne pepper
1 can diced, unsalted tomatoes
2 cups vegetable broth or hot water
1 cup crushed, strained tomatoes

Directions

Add sorted,* dry beans to a 3-quart (minimum size) saucepan. Add four cups of water, garlic, onion, and oil to beans and bring to a boil over medium heat.
Add a pinch of the salt to beans, stir, and cover beans. Turn pot to medium-low heat and allow beans to cook for 20 minutes until they begin to soften. (Mash one of the beans between your fingers to test softness. The test bean should be soft but still have its shape.)
Season the beans with the cumin powder, nutmeg, red pepper flakes, cayenne pepper and another pinch of salt. Taste the beans to test the amount of salt you have added and to guard against over salting.
Pour in the can of tomatoes and the vegetable broth and simmer on low for an additional 15-20 minutes. Open the lid to stir beans once or twice during this time.
Pour in the crushed, strained tomatoes and adjust seasoning with a pinch or two more of salt, if needed. Stir to incorporate the ingredients.
Add roasted tofu (see recipe below), garnish with finely chopped red onion and serve.

Recipe: Roasted Tofu

Ingredients

2 14- or 16-ounce cakes of tofu

2 tablespoons Miso Master Miso Tamari or Kikkoman Teriyaki Marinade & Sauce

Directions (Prepare roasted tofu while beans are cooking.)

Slice tofu strips and then into 1-inch cubes (see photo on right).
Marinate tofu in miso tamari or in teriyaki sauce for 15 minutes.
Pre-heat oven to 400 degrees Fahrenheit.
Spray a 2-quart shallow baking dish with non-stick spray.
Roast tofu for 15 minutes or until browned and crispy looking on the edges.

* Sometimes bulk, dried beans can contain small stones, husks, or other debris. Sort through the beans before cooking to identify and remove such debris.

Easy, Weeknight Cajun-Style Gumbo #NationalSoupMonth

2013-01-24T19:47:00.001-05:00

When I say this Cajun-style gumbo is easy, I'm sincere. One of the moves in seafood gumbo making is browning flour to make a roux (the golden-brown-to-mahogany base), which colors, flavors, and helps to thicken the soup. For this easy gumbo recipe, making a roux is not necessary. All you need is one box of instant gumbo base and steamed blue crabs, dungeness crabs, and/or shrimp.

If your fishmonger or supermarket fish counter will steam your shellfish purchase (quite a few stores offer this service), then your gumbo will be even easier to prepare. Use pre-cooked, frozen crab or shrimp if your fishmonger does not offer a steaming service.

Sustainable Seafood Options

Adding dungeness crab, Florida or Gulf stone crab, U.S. farmed shrimp or Oregon pink shrimp, for example, are options for gumbo with sustainable seafood. Monterey Bay's "Seafood Watch" organization considers U.S. blue crabs a "Good Alternative" to sustainable seafood. There have been concerns about overfishing with blue crabs (among other concerns), but the species is reported to be rebounding in the Chesapeake Bay and in the Gulf of Mexico near Louisiana, according to the National Oceanic and Atmospheric Administration and The Times Picayune.

Make this gumbo to celebrate National Soup Month (January), or make it for the spicy flavor. This is a great first-time gumbo for anyone new to making this wonderful amalgam of vegetables and seafood. Give it a try and surprise your family and friends with a steaming bowl of Cajun-style gumbo.

Easy, Weeknight Cajun-Style Gumbo (Makes approximately 4-6 servings)

(Note: I'm not claiming this as a recipe of mine, since it includes a packaged mix.)

Ingredients

1 box of instant gumbo base (such as Zatarain's, King Kooker's, or Tony Chachere's gumbo base)

1 15-ounce can whole, stewed tomatoes, unsalted

3-4 steamed, whole blue crabs, or 3-4 clusters dungeness crab legs, or 2 pounds large shrimp

1 bunch scallions, green parts chopped (for garnish)

Directions

Refrigerate your steamed seafood while making the gumbo or thaw the seafood if it's frozen.
Follow the package directions for making the gumbo.
While gumbo is simmering, add the canned tomatoes.
Add the cooked seafood a few minutes before serving--just enough time to warm the seafood.
Garnish with chopped scallion
Serve the gumbo over steamed rice, if desired.

Creamed Chipped Salmon Jerky on Toast for #SundaySupper #RetroRecipes

2013-01-20T04:58:00.000-05:00

We all have, to some degree, either a passing appreciation or a full-blown fetish for something "retro." Aside from vintage coats, the object of my retro fetish is recipes. The older, the tastier. Many recipes from "back-in-the-day" were simple, had few ingredients, but were still spectacular. My favorite retro cookbook, The Fannie Farmer Cookbook, has a recipe for "Creamed Dried Beef" in its Twelfth Edition, which sits on my kitchen shelf. The ingredients for this recipe are merely dried beef, butter, flour, hot milk, cream, and pepper. I adapted this recipe to make "Creamed Chipped Salmon Jerky on Toast" using jerky made with wild Alaska salmon.

My "fav" group of food bloggers, the #SundaySupper team led by Isabel Laessig, decided to blog about "Retro Recipes: Then and Now." When I saw the call for recipes, I was all in with my recipe that features peppered salmon jerky. Salmon Jerky was the perfect ingredient to update the classic "Creamed Dried Beef" recipe--aka "Creamed Chipped Beef on Toast." The results were creamy, smoky, and peppery--but not too peppery.

Salmon Sustainability and Nutrition

Wild salmon from Alaska is sustainable. Period. Alaska has long protected its fisheries and maintains Marine Protected Areas according to AlaskaSeafood.org and Marine Fisheries Review. Wild Alaska salmon is a high-protein food with Vitamin D, Selenium, and the all-important Omega 3's. Salmon Jerky is one of my go-to, high-protein snacks. It's also an all natural, low fat, and low-cholesterol food. If you have an issue with sodium (like I do), omit additional salt from the recipe. However, I bought the jerky with the lowest sodium content that I could find (see nutritional content).

(Note: I was not compensated in any way for using or mentioning Wild Alaska Salmon products, and I purchased the salmon jerky used in this recipe.)

Recipe: Creamed Chipped Salmon Jerky on Toast (Serves Two)

Ingredients

1 (1 ounce) package Wild Alaska Salmon Jerky

1/8 cup butter

1/8 cup unbleached white flour

1 cup milk (unsweetened soy milk or 2% cow's milk)

1/16 teaspoon cracked, white pepper

1 pinch cayenne pepper

Kosher salt to taste (only if needed)
4 slices toasted, artisan bread (If you use a mini loaf, toast 8 slices)

Directions:

Empty package of jerky into food processor (if buying stick jerky, slice product into 1-inch pieces before placing into the food processor). Run food processor until salmon jerky is partially shredded. Take care not to shred the jerky too much. There should be a few bite-sized pieces for texture.
Melt butter in 10-inch skillet over medium heat. Stir in flour and whisk until there are no more lumps. Remove pan from heat.
Heat milk in microwave for one minute. Pour in milk slowly while continuing to whisk milk mixture.
Return pan to heat and turn heat down to medium low. Add white pepper, cayenne pepper, and stir. Allow ingredients to simmer and acquire a creamy consistency.
Add chipped salmon jerky and stir until salmon jerky is distributed evenly throughout the mixture.
Toast bread and spoon creamed chip salmon over the toast, and serve.

Please click on the links below to see what my fellow #SundaySupper bloggers have created for today's focus on Retro Recipes. Then, join us "Around the Family Table" at 7pm Eastern Time today (1-20-13) on Twitter. Use the hashtag #SundaySupper and share your favorite Retro Food Memory with us! For more fun and beautiful food photos, check out our #SundaySupper Pinterest board.

Sunday Supper Retro Appetizers:
Irish Cheddar-Whiskey Fondue by girlichef
Retro Football Party: Fondue, Deviled Chicken Wings & Lemon Chiffon by Zest Florida Foodie
She Devils: Beet Pickled Deviled Eggs by Ruffles & Truffles
Sunday Supper Retro Salads:
Coca-Cola Salad by Magnolia Days
Salmon Salad | Retro Tuna Salad by Family Foodie
Ambrosia Salad by Simply Gourmet
Romaine “Wedge” Salad with Hot Maple Bacon Dressing by Cupcakes & Kale Chips
Carrot & Raisin Salad by The Roxx Box
Sweet & Smoky Broccoli Salad by In The Kitchen with KP
Sunday Supper Retro Breads and Sandwiches:
Italian Style Bread by The Meltaways
Grown-Up Tuna Melts by Home Cooking Memories
English Muffin Pizzas by Comfy Cuisine
Patty Melt, Hand Cut Fries, & a Shake by Mooshu Jenne
Grown-Up Grilled Cheese with Tomato Soup by The Catholic Foodie
Toast Topper #16: Grandma’s Mock Apricot Jam by Yummy What Smells So Good?

SundaySupper Main Dishes:
Chicken Pot Pie Topped With Bacon Cheddar Biscuits by Chocolate Moosey
Tuna Noodle Casserole by Country Girl in the Village
Nana’s Marinated Beef Roast by Supper for a Steal
Chorizo Scotch Eggs by The Girl in the Little Red Kitchen
Chicken Maryland by Vintage Kitchen Notes
Mushroom Stroganoff by Small Wallet Big Appetite
Dairyfree Toast Hawaii by Galactosemia in PDX
Porcupine Meatballs by Hezzi-D’s Books and Cooks
Chicken Kiev by The Urban Mrs.
Salmon Quiche with Preserved Lemon by Shockingly Delicious
Steak Diane by Crispy Bits & Burnt Ends
Fried Chicken only in the Oven by In the Kitchen with Audrey
Hambak Steak a.k.a. Salisbury Steak by Kimchi Mom
Retro-Redo: Homemade TV Dinner by The Little Ferraro Kitchen
Kicked Up Meatloaf by Curious Cuisiniere
Shrimp Scampi (a lighter version) by Kudos Kitchen
Old-Fashioned Pork Chops by My Trial in the Kitchen
Jägerschnitzel by Sustainable Dad
Healthier Hamburger-Corn Noodle Casserole by The Weekend Gourmet
Tuna Noodle Casserole by Cookistry
Chicken-N-Biscuits Pot Pie Casserole by The Messy Baker Blog
Souper Pork Chops with Mashed Potatoes by Mama.Mommy.Mom
Meatloaf that will make you swoon and Datz the truth by Midlife Roadtrip

Sunday Supper Retro Sides and Veggies:
Smokey Braised Red Cabbage by Cindy’s Recipes and Writings
Classic Corn Casserole by The Foodie Army Wife
Roasted Brussels Sprouts with Bacon & Balsamic by Dinners, Dishes and Desserts
Classic Green Bean Casserole Redux by The Wimpy Vegetarian
Mem’s Broccoli Casserole by Momma’s Meals
Tator Tot Casserole by Neighbor Food Blog

Sunday Supper Retro Desserts and Cocktails:
Peachy Keen Tutti-Frutti Jello by La Cocina de Leslie
Old School Boozy Rum Cake by Webicurean
Individual Baked Alaskas by That Skinny Chick Can Bake
Rainbow Jello by Cravings of a Lunatic
Pineapple Upside Down Cake by Noshing with the Nolands
Pineapple Bars by Peanut Butter and Peppers
Creamy Dairy Free Fresh Orange Julius With Coconut Milk by Sue’s Nutrition Buzz
Refrigerator Strawberry Cheesecake by There and Back Again
Frozen Pineapple Upside-Down Cake by Juanita’s Cocina
Boston Cream Pie by Gotta Get Baked
Coca-Cola Cupcakes by Daily Dish Recipes
Jello Poke Cake by Flour On My Face
Devil’s Food Cake by Maroc Mama
Bread Pudding with Pecans by Basic and Delicious
Victoria Sponge Cake by The Lovely Pantry
A Chocolate Twist on the Classic Japanese Strawberry Shortcake by Ninja Baking
Post War Apple Pudding by My Cute Bride
Spaghetti with Currywurst Sauce by Masala Herb
Layered Mini Chocolate Banana Cakes by Big Bears Wife
Raspberry Jam Cakes by Pippis in the Kitchen Again
Cocktail: Moscow Mule by Crazy Foodie Stunts

Easy, Sustainable Catfish Soup for #NationalSoupMonth

2013-01-13T20:18:00.002-05:00

There are few fish as perfect for soup as catfish, which maintains its firmness beautifully while simmering in liquid. It soaks up the flavor of broth and is a simple and satisfying winter meal when made into soup. So, for National Soup Month, 2013, I am recommending this Easy Catfish Soup, which takes less than one hour to make. That makes it perfect for weeknight dinners, too.

The background flavor of this soup is fresh, organic tomato. Although I generally try to eat locally and seasonally, I couldn't resist these tomatoes at the market. I decided to add these to my soup along with a frozen mirepoix of diced, carrots, onions, and celery (I did mention that this soup makes up quick, right?) Along with convenient frozen soup vegetables, I used a carton of seafood stock and a bit of vegetable broth. Fresh thyme and rosemary are still growing on my front porch, despite killing frosts, so I added these herbs to the soup too.

Before adding the catfish to the broth, I sliced them into two-inch lengths and pan-fried them--a minute on each side.

Catfish Sustainability & Nutrition

U.S. Farmed catfish is considered a "best-choice" seafood by Monterey Bay Aquarium's "Seafood Watch," an organization that rates seafood sustainability according to its abundance, the methods used to catch the targeted species, the protection of marine habitats and spawning areas, and the protection of non-targeted marine life (i.e. birds, dolphins, turtles).

According to "Seafood Watch," Farmed, channel catfish are raised in "closed, inland ponds using recirculated fresh water and fed a mostly vegetariandiet of soybeans, corn and rice." Catfish is among the most sustainable seafood available to consumers in the U.S. (For more information, download this report by "Seafood Watch"to learn more about catfish and sustainability). Sometimes, farmed imported Basa, Swai, Tra, and Pangasius are sold as catfish. These fish are rated as a "good alternative" according to "Seafood Watch."

The health and fitness site, LiveStrong.com, reports that two ounces of catfish "provides 20 percent of the average daily value for protein, 23 percent of the average daily value for vitamin B-12, and 14 percent of the average daily value for phosphorus." (Read more here.)

Along with the vegetables and fish, I think this soup is a balanced meal. Include bread or rice for a filling supper!

Recipe: Easy, Sustainable Catfish Soup

Ingredients

2 pounds fresh, organic whole tomatoes

2 tablespoons Extra Virgin Olive Oil (plus more for pan-frying catfish)

1 12-ounce bag frozen mirepoix (diced carrots, onions, and celery)

1 32-ounce carton seafood stock

12 ounces tomato sauce (organic if possible)

1 1/2 pound catfish fillets (approximately 3), sliced into two-inch lengths

1 sprig fresh thyme

1/4 teaspoon fresh, chopped rosemary (or a pinch of dried rosemary)

2 tablespoons capers

1/2 cup vegetable broth

5 2 tablespoons low-sodium soy sauce

1/4 teaspoon dark miso or miso-tamari sauce (for color)

3/4 to 1 teaspoons Kosher Salt (more or less to taste)

Directions:

Blanch the tomatoes in boiling water until the skins begin to split. Remove the tomatoes with a slotted spoon and set aside to cool.
Pour olive oil in heavy soup pot without pre-heating.
Add frozen mirepoix and heat over medium-low heat. Let it simmer until the vegetables are translucent.
Pour the entire carton of fish stock into the soup pot.
Peel the skin from the tomatoes, chop them roughly, and add them to the soup pot along with the tomato sauce.
While the soup broth is working up to a simmer, pan-fry the catfish pieces in a 10-inch-or-larger frying pan. You may need fry the fish in two or three batches, depending upon the size of your fry pan. Use 1 tablespoon of oil for pan-frying each batch and fry for 1 minute on each side.
Add the catfish to the soup pot and allow the liquid to continue simmering slowly over medium-low heat.
After pan-frying the fish, pour the vegetable broth into the frying pan and reduce for three minutes. Pour reduced liquid into the soup pot.
Add the fresh herbs and capers and continue to simmer (approximately 5 minutes).
Add soy and miso sauces. Simmer for another 10 minutes.
Adjust seasoning (with Kosher salt as needed); serve hot.

A Sustainable Resolution & Smoked Coho-Salmon Scramble

2013-01-06T20:29:00.001-05:00

This year, I'm taking it upon myself to help you get more seafood into your diet. Undoubtedly, you've heard about the heart-healthy and brain-fortifying benefits of eating oily fish, such as salmon. According to a report by the Harvard School of Public Health, "one to two 3-ounce servings of fatty fish a week—salmon, herring, mackerel, anchovies, or sardines—reduces the risk of dying from heart disease by 36 percent." In addition, the report continues, the risks of stroke, depression, and Alzheimer's disease reduces when our diets are fish rich.

So why aren't enough of us incorporating fish into our weekly meals? One reason, according to the report, is that folks fear ingesting contaminants from fish and therefore have been backing off from eating it at least twice a week.

Hence, My Resolution: in 2013, I will help Pescetarian Journal's readers to incorporate more sustainable, healthy seafood in their diets.

This is something I do every week, and I'd like to let everyone in on my meal planning, menus, shopping strategy (such as finding affordable, sustainable seafood), and of course, more recipes.

Let's start with breakfast. Smoked Alaskan Coho salmon, which is rich in the long-chain, Omega-3 fats that are so good for us, can transform simple, scrambled eggs into a meal that (in my opinion) rivals bacon and eggs.

Smoked Coho-Salmon Scramble (Serves 3)
Ingredients
4-ounce package of smoked, Alaskan Coho Salmon
3 extra-large, organic eggs (pastured, if possible)
1/2 cup unsweetened soy milk (or low-fat milk)
Non-stick cooking spray
Cracked pepper
Fresh, chopped parsley (for garnish)

Directions

Slice the fish into 1-inch strips, then dice the fish into 1-inch cubes. Set aside.
Break eggs into medium bowl and whisk vigorously for 1 minute.
Add the milk and whisk again for another minute. The vigorous whisking will incorporate air into the eggs and result in fluffy, scrambled eggs.
Spray non-stick cooking spray into a stainless steel or cast-iron skillet and heat it on medium-low flame for 20 seconds. If the oil browns, remove the skillet from the burner, clean it with a dry paper towel, and start over with the non-stick spray. (I don't use non-stick frying pans, but if you have one and are comfortable using it, you can omit the oil).
Pour the eggs into the frying pan and, using a wooden spoon or a silicon spatula, gently "rake" the eggs toward the center of the pan as curdles form. Keep the oil on medium low and be patient as the eggs slowly curdle.
When most of the eggs have curdled but are still moist, add the smoked salmon chunks by hand and distribute them throughout the eggs.
Remove the eggs from the heat; add cracked pepper garnish with parsley.