Category Archives: Fish

Save $ with Fish Stew

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When following a recipe that calls for fish, many customers buy exactly the weight of fish that the recipe calls for. What does the supermarket do with the fish that had to be trimmed off? They sell “fresh fish for chowder” at $3.99 a pound — at least at my local Harris Teeter that’s what they do!

Need a basic recipe for a chowder? Try this Garlic and Tomato Fish Stew from the Washington Post of April 4, 2018. I made their recipe with a few minor modifications and it was great. Here are my modifications:

  • No potatoes
  • Substitute “fresh fish for chowder” for the cod fillets
  • To sauté, use avocado oil (refined to work with high heat) instead of olive oil
  • Use chopped canned tomatoes rather than whole tomatoes
  • Add more lemon zest
  • Add more parsley
  • Serve with lemon wedges
  • Drizzle some good olive oil over it before serving
  • Top with freshly grated Parmesan cheese or pesto, if desired

And here are my notes:

  • There may be bones in the fish! So run your fingers over the fish before cooking to detect the obvious bones that you can pull out. And eat slowly — always a good idea anyway!
  • Do not use salmon in chowder. Use white fish only.
  • If there’s salmon in your “fresh fish for chowder,” microwave (or bake) the pieces of salmon with lemon juice. Refrigerate (or freeze) the baked salmon. Then add to a fresh green salad with a few squeezes of lemon juice.

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CIOPPINO On The Cheap

Cioppino
Cioppino On The Cheap

Cioppino is one of my favorite foods. But until recently I only made it on special occasions. That’s because this delicious main dish fish soup was just too expensive for everyday meals.  However, on a recent ordinary cold spring Sunday, I was craving something warm and just couldn’t get Cioppino out of my head. So I set out to find the best ingredients for an awesome Cioppino on the cheap.

To save some cash, I didn’t include lobster, crab legs, or clams.But I used lots of mussels.  In place of  fish fillets, I used Trader Joe’s frozen boneless and skinless Mahi Mahi  Pieces, for which I paid only $4.49 per pound.

My Cioppino On The Cheap turned out absolutely great! A keeper! Hope you like it too!

Recipe notes:
This recipe is adapted from Giada De Laurentiis’ Cioppino recipe. Her recipe was a great guide to ingredients and timings.

When I made this dish recently (about a year after creating it), I thought it had too little broth. So next time, I plan to use more wine and clam juice (for a total of about 1 cup of wine and 3 cups of clam juice). This may make it a little less spicy, so I may need to adjust the red pepper by taste as I cook. After I try increasing the liquid, I’ll come back here and let you know how it worked out. 

INGREDIENTS

1 1/2 tablespoons olive oil
1/2 large fennel bulb, thinly sliced
1/2 onion, chopped
2 large shallots, chopped
2 large garlic cloves, finely chopped
1/2 teaspoon dried crushed red pepper flakes
2 tablespoons organic tomato paste
1 (14.5 ounce) can diced organic tomatoes in juice
3/4 cup dry white wine  (See recipe note above.)
2 cups clam juice (See recipe note above.)
1/2 cup water
1 bay leaf
1 pound wild caught mussels, scrubbed and debearded
1/2 pound uncooked shell-on very large shrimp
3/4 pound Mahi Mahi, cut into large bite-size chunks
Salt, to taste
3 tablespoons chopped fresh Italian (flat-leaf) parsley

DIRECTIONS

Heat the oil in a large pot over medium heat. Add the fennel, onion, and shallots, and saute until the onion is translucent, about 10 minutes. Add the garlic and red pepper flakes, and saute for about 2 minutes. Stir in the tomato paste. Add tomatoes with their juices, wine, clam juice, and bay leaf. Cover and bring to a simmer. Reduce heat to medium-low. Cover and simmer until the flavors blend, about 20 minutes.

Add the mussels to the pot. Cover and cook until the mussels begin to open, about 5 minutes. Add the shrimp and mahi mahi. Simmer gently until the fish and shrimp are just cooked through, about 5 more minutes. Stir gently. Discard any mussels that do not open. Season the soup, to taste, with salt, if desired.

Ladle the soup into individual bowls and top each bowl of steaming Cioppino On The Cheap with chopped parsley.

Food shopping note:
Clam juice: I really  like Bar Harbor Clam Juice. It is not too salty, like many of the other brands of clam juice.

Food storage note:
Mussels need to breathe. When you get them home, take them out of the bag if they came in one (they suffocate in plastic)and put them in a bowl cover with a wet towel. Refrigerate. They will keep this way for up to two days. 

Enjoy and be healthy!

~Leni

LUNCH OR SUPPER: A Quick & Delicious Fish Meal

Why fish?

“Long-chain omega-3s found in fatty fish (or in high-quality purified fish oil supplements) reduce inflammation. In cell cultures, they reduce cancer cell growth in a large number of tumors (lung, breast, colon, prostate, kidney, etc.). The also act to reduce the spread of tumors in the form of metastases. Several human studies show that the risk of several cancers is significantly lower in people who eat fish at least twice a week.”  (Anti-Cancer by David-Servan Schreiber, page 124)

Here’s a quick and easy meal that I often pack for my  lunch at work:

1 Trident Alaskan Salmon Burger

  • from Price Costco (in the frozen section)
  • made with wild Alaskan salmon
  • uncooked; must be microwaved, baked, or pan fried
  • contains 1360 g omega-3 per salmon patty

1 portion cooked brown rice mixed with basil pesto or chutney

1 portion frozen broccoli

  • The organic frozen broccoli from Trader Joe’s is one of my favorites.

I make my lunches ahead of time and freeze them in rectangular Pyrex glass containers with plastic lids.

Then at lunchtime, when my office mates are heating up their Lean Cuisines or grabbing a bag of chips and a soda, I microwave my delicious – and nutritious – lunch!

Enjoy and be healthy,

Leni