Several friends have asked me to share some of my “Clean Eating” recipes as Kat and I have been trying to eat better foods on a regular basis. Some are new to cooking so I thought it would be helpful to include the recipes for the entire menu including each step in the preparation. So here is a super quick, healthy, yet tasty menu that’s easy enough to throw together on a weeknight. I would love to hear some feedback on how you like the recipe written in this fashion. If you like them I will include more “menu” posts as my blog continues.
Broiled Fish w/Pesto over Mixed Greens, Roasted Asparagus, Quinoa and Whole Grain Brown Rice
Don’t let all my notes and stuff scare you…I just want to spell it our for my friends that are new to cooking. Start to finish this meal was uncomplicated and came together in about 1/2 hours time. (I almost typed 30 minutes…but we won’t go there!)
For the Fish you will need…
( Note: Figure on about 3 servings per pound of cleaned fillets. I haven’t been fishing in forever but I’ve been finding some really nice packaged fresh fish at Costco lately. Just check the “Packaged On” date and choose accordingly. The fresher the better!)
Fresh fillets of halibut (pictured), corvina, grouper, or tilapia if you must, sliced into 4 to 6 oz portions.
1 Tablespoon per serving, extra virgin olive oil
1 light sprinkle per serving – mixed dried Italian herbs in a grinder (I used McCormick’s).
1 Tablespoon per serving – jarred basil pesto (I used Kirkland brand from Costco).
For the Asparagus you will need…
(Note: These asparagus stems were about 1/2″ thick at the base. I clean the spears by grabbing the base with one hand and just below center with the other, then bend the asparagus until it naturally breaks. What you are left with at the base is generally the tough stringy part, and at the tip…the good stuff. I don’t always do it but you can blanch and freeze the bases to use in stocks or purees at a later time.)
6 to 8 spears per person – fresh large asparagus, cleaned and rinsed
1 Tablespoon – balsamic vinegar
2 Tablespoons – extra virgin olive oil
Freshly grated Parmesan cheese
Freshly grated black pepper
For the Mixed Greens you will need…
About 1 cup per serving of bagged baby greens
Just enough dressing to barely coat the greens. ( I used http://www.briannas.net/flavors/real-french.html )
For the Quinoa and Whole Grain Brown Rice
(Note: I used http://www.seedsofchangefoods.com/our_foods/product.aspx?c=rice_grains&p=279 also from Costco. We love this mix and eat it once or twice a week. It’s ready in 90 seconds and it’s great plain or mix in anything you like from fresh chopped herbs and a little sautéed garlic or browned onions, to last nights leftover stir fry.)
About 1 Cup per serving Quinoa and Whole Grain Brown Rice.
To Prepare…
1. Preheat the oven to 400 degrees. clean, rinse, and pat the asparagus dry. In a small bowl, whisk the vinegar and oil until slightly thickened. On a foil covered cookie sheet gently roll the spears in a single layer while drizzling with just enough of the oil to coat. Place in the heated oven for 15 minutes.
2. While the asparagus is in the oven place the fish on another foil covered cookie sheet and roll each piece while drizzling with about 1 Tablespoon of olive oil. With the fish skin side down, lightly sprinkle each piece with the spice grinder. Set aside until the asparagus comes out of the oven.
3. In a large bowl toss the greens with barely enough dressing to coat. (Note: Don’t overdo it! The idea is to just season the salad without drenching.)
4. After 15 minutes, carefully remove the asparagus from the oven and turn the broiler on high. Grate a little Parmesan and black pepper lightly and evenly over the spears.
(Note for step 5: If you have a conventional oven, leave the door cracked open an inch or so to the first stop. This will prevent the broiler from overheating and cycling off. The fish should be about 4 inches from the coils or flame.)
5. Allow the broiler to heat up for at least a minute or so then place the fish in the broiler and close. Broil the fish for 4 minutes per inch of thickness…3 minutes if it’s 1/2 inch or less.
(Note: You want the fish to cook fast and until the flesh is just becoming opaque (no longer transparent) in the center. The fish will continue cooking even after it is removed from the oven.)
6. While the fish is cooking nuke the quinoa and prep your plates with about 1 cup each of the dressed greens and a carefully placed serving of the Asparagus. Add fresh tomatoes if you like!
7. Remove the fish from the oven and carefully place each serving on top of the greens. “paint” each piece with about 1 Tablespoon of the prepared pesto.
8. Finish the plate with an approx. 1 cup serving of the quinoa and….
Viola! It’s time to eat.
Enjoy,
Randy
Filed under: Entree, Menu, Seafood
