I love to prepare healthy fish dishes in the winter, particularly recipes that use fruit (so I can pretend it isn’t freezing outside). This is one of my favorite fish/fruit preparations and find it is best with salmon, although firm white fish will also work.
- 1LB Salmon fillets (4 fillets, preferrably wild salmon, can substitute bass, cod or snapper)
- 2 TB Lucini Garlic-Infused Extra-Virgin Olive Oil
- 1 tsp Cayenne Pepper (can substitute chili powder or paprika)
- 4 TB Lime Juice (fresh, can substitute orange juice)
- 1/3 C White Wine
- Black Pepper
- 1 C Pomegranate arils (seeds)
- 1 TB Jalapeno Pepper (seeded and chopped small)
- 1/2 C Yellow Bell Pepper (chopped small, can substitute red or green, but yellow is the best visually)
- 1/4 Onion (chopped small, if you have time, allow the onion to sit for 10 minutes in ice-water, then drain well)
- 1/4 C Cilantro (fresh leaves, chopped small)
- 2 TB Lucini Basil-Infused Olive Oil
- 2 TB Lucini Pinot Grigio White Wine Vinegar
- 3 TB Lucini Extra-Virgin Olive Oil
Combine the garlic-infused olive oil, garlic, cayenne pepper, 2 TB lime juice, white wine and salt. Mix well in a bowl large enough to hold the fish. Add the fish and allow to fish marinate for 1 to 2 hrs. Meanwhile to prepare the pomegranate salsa — combine the pomegranate, 2 TB lime juice, onion, cilantro, jalapeno peppers, vinegar and basil olive oil. Add salt, pepper and more lime juice to taste. Mix the salsa well and let it rest refrigerated until ready to use. Heat the remaining 3 TB olive oil over medium high heat in a large sauté pan, add the salmon fillets and cook until browned on each side and cooked, about 3-5 minutes per side depending on the thickness of the fillets. Serve with the pomegranate salsa.
The idea here is to use 2 pounds total of a variety of fish, so if you cannot find (or don’t like) one of the fishes below, just replace it with something that works for you. When preparing a variety of dishes, a great time/effort/stress saver, is to include a stew.
- 1 Onion (medium, peeled, chopped coarsely, about 3/4 C)
- 3 TB Garlic (peeled, chopped coarsely)
- 1/4 C Parsley (remove most of the stems)
- 3 TB Basil leaves
- 1/2 C Lucini Extra Virgin Olive Oil
- 1/2 C dry white wine
- 2 C Lucini Organic Tuscan Plum Tomatoes (chopped coarsely)
- 2 C Stock (fish or seafood stock would be optimal, but vegetable and poultry will work as well)
- 2 TB Lucini Pinot Noir Vinegar
- 1/2 tsp Salt (sea)
- 1/2 LB Squid (cleaned very well, cut into 1-inch rings, octopus or even shucked clams can substitute)
- 1/2 LB Swordfish (skin removed, cut into 1-inch cubes)
- 1/2 LB Shrimp (shelled – I use U/20)
- 1/4 LB Scallops
- 1/4 L B Sole (or another firm white fish, cut into 1-inch pieces)
- 2 TB Lucini Lemon-Infused Extra Virgin Olive Oil
- 2 TB Lucini Chili-Infused Extra Virgin Olive Oil
- 8 slices of Bread (1-inch tick, toasted)
Mince the onion, garlic, parsley and basil together. Heat the oil in a heavy-duty pot and stir in the minced vegetable mixture. Cook over low heat until the ingredients soften (about 5 minutes). Raise the heat to high, pour in the wine and cook until reduced by half. Lower heat and stir in the tomatoes, stock and salt. When bubbles just begin to appear on the sides of the pot, add the fish and then cook just until the fish turns opaque or whitish looking and flakes easily with a fork, and the shrimp have turned pink. Meanwhile, toast several slices of bread and rub them with a garlic-infused oil.
Stir in the chili and lemon oils and correct the salt, pepper and vinegar, if necessary. Once the fish is done, line the bottoms of your bowls with the toasted bread, ladle the cacciucco over them, and serve.
Posted in heathy diet, recipes
Tagged Cacciucco, Christmas, cod, feast of the seven fishes, fish, holiday, italian cuisine, Livorno, monkfish, seafood, shrimp, sole, squid, stew, swordfish, vegetarian
I love corn chowder, but the addition of smoked fish and tasty Lucini infused oils really makes this chowder unique. This recipe is another great way to use the wonderful corn appearing at local markets right now. My favorite purveyor of smoked fish is Russ & Daughters – appetizing on the Lower East Side of Manhattan since 1914 – but any great local smoked fish will work well here. I like to use a fresh green herb as a garnish and find dill balances up will with smoked fish.
I used dill as a garnish
Remove the cream and allow to reach room temperature. Add the cornstarch to the cream and stir well. Bring the stock to a boil in a saucepan and then add the cream and allow to simmer slowly until it reduces by two-thirds – 12-20 minutes. Add the basil and chili oils and mix until well distributed.
Heat 2 TB of the olive oil over medium heat. Add the onions and cook for 2-3 minutes – the onions should not brown. Add the corn and potatoes and stir well as you cook the vegetables for 3 more minutes. Strain the cream into your vegetable mixture. Simmer until the potatoes are tender – 2-3 minutes. Mix in the chopped smoked fish, season to taste with salt and pepper, add a chopped herb garnish, and serve.
Posted in olive oil, recipes, seasonal
Tagged appetizing, black cod, chowder, clam, cooking, corn, fish, flavor, food, infused oil, new england, recipe, sable, salmon, smoked, soup, sturgeon, summer, trout, whitefish
Salmon is one of my favorite fishes (especially Wild Salmon) to cook and eat. It is very versatile – great poached, sauteed or grilled, in a cream sauce or lightly spiced with a spritz of lemon. This preparation is incredibly simple – just 3 ingredients and 3 steps. Jazz up Lucini’s award-winning Cucumber Vinaigrette with some fresh dill, spread it on the salmon and bake. That’s it!! The dish is guaranteed to impress your friends and family. (Who says you have to divulge your secret sauce?) For even more sophistication, add some rinsed capers to your marinade.
Not only is salmon a beautiful and flavorful fish, but it is also one of the best sources of omega3 fatty acids – conducive to brain cell development and shown to reduce the risk of cardiovascular disease, some cancers and hypertension. It is also a great source of selenium, protein and Vitamin D. Remember that Wild Salmon is much preferable to farmed – it tastes so much better better and has more nutritional value.
This recipe is for 2 servings, but it is easy to adjust for any number of fillets. For example, if you want four servings, just use four fillets, one cup of the vinaigrette, 2 TB dill and 1/4 tsp of each spice.
Wash and dry your salmon pieces. Mix the vinaigrette with the dill, turmeric, salt and pepper. Preheat your oven to 400 degrees. Spread the marinade on the fish and allow it to sit at room temperature for 15 minutes. Grease the bottom of an oven-safe dish or pan with the olive oil and bake the salmon until it is opaque – about 15 minutes. Top with any excess vinaigrette and serve.
Posted in heathy diet, olive oil, recipes
Tagged baked, char, cooking, cucumber, dill, dinner, directions, fish, food, instructions, omega-3, recipe, salmon, seafood, simple, trout, vinaigrette
This is one of the simplest recipes I know and it really shows off the flavor of a great Extra Virgin Olive Oil and fresh Trout. Because the olive oil is only heated to 115º for a short period of time, the tocopherols and other healthful agents in the oil are not damaged, so I strain the remain oil, mix it with Lucini Savory Fig Balsamico, and have a great dipping sauce for bread.
Be careful in choosing your pan for this dish – it should be large enough so the fillets to fit and you will be able to get your spatula in and remove the fillets comfortably. However, you do not want too much room, as the fillets must be fully submerged in the oil. This accounts for the range (1 to 2 cups) in the amount of oil used. For poaching to work correctly, the oil must completely cover the other ingredients in the pan. Arctic Char works as a replacement for the trout.
- 1 LB fresh Trout (filleted, cut into 4 pieces)
- 1-2 C LUC Premium Select Extra Virgin Olive Oil
- 1/2 small Carrot (use 6 1/8 inch thick slices)
- 1 small Shallot, diced
- 4 Thyme sprigs (single ‘branches’ of Thyme, not multiple branched ‘trees’)
- 4 small Bay Leaves
- Salt, ground or crushed fine
- Pepper, ground fine
- 1/4 Lemon
Place the remaining olive oil in to a small pot and add the carrot, shallot, thyme and bay leaves. Place a thermometer in the oil and heat to 115º. Trim the trout fillets and submerge them in the oil carefully, so the trout does not rest on the other ingredients. Poach for 7-8 minutes until the fish is just firm to touch. Remove the fish and pat dry. Season your fillets with salt and pepper, drizzle each with 1/2 tsp of the poaching oil and fresh lemon juice. That’s it; you’re ready to serve!
I like to serve this dish with something green – a nice salad, braised celery and escarole are all great options. Supremes of blood orange with a drizzle of Basil-Infused or Lemon-Infused Extra Virgin also look wonderful on the plate.
Posted in heathy diet, olive oil, recipes
Tagged balsamic, cooking, fillet, fish, healthy diet, healthy living, olive oil, poached, recipe, savory, seafood, tocopherols, trout
I have been reading a lot lately about the health benefits of sardines and trying to work them (and similar fish such as mackerel) into my cooking repertoire. This recipe utilizes sun-dried tomatoes; their sweetness stands up well to the oils (omega-3!) and saltiness of the fish. If you do not have any vegetable or poultry stock available try orange juice for a fresh citrus twist.
- 8 oz dried Pasta (i use fusili or penne, but choose your favorite)
- 2 TB Lucini Premium Select Extra Virgin Olive Oil
- 1 small red Onion, chopped
- 2 TB Garlic, minced fine
- 3 TB Pine Nuts (or Flax Seeds)
- 1 can Sardines in olive oil (3.75 oz), chopped large
- 1/2 C Vegetable Stock (Chicken Stock will also work)
- 1 dried Chili pepper, crushed
- 1/4 tsp Black Pepper, ground
- 1/2 tsp dried Oregano
- 1/4 C Sun-Dried Tomatoes (dried or olive oil-packed)
- 1/3 C Lucini Organic 3 Year • Parmigiano Reggiano
Boil a large pot of well salted water.
As the pasta is reaching boil, heat the olive oil in a large skillet or pan over medium heat. Add the onion, and cook for 3-4 minutes until translucent, then add the garlic and pine nuts; cook for two more minutes.
Add pasta to the boiling water and cook until almost tender (‘al dente’).
Stir in the stock, chili pepper and oregano. Bring to a boil and reduce stock by a half. Add the sardines and sun-dried tomatoes and when they heat through, reduce heat to low, and simmer until the pasta is ready.
When the pasta is ready, drain well and add it to the sardines. Turn the heat off and mix well in the pan. Let stand for 2 minutes to absorb the flavors of the sauce. Add the parmesan and mix again. Divide onto serving plates, and top with more grated Parmesan cheese, if so desired.
Posted in heathy diet, recipes
Tagged antioxidant, cooking, fish, healthy diet, healthy living, heart disease, mackerel, mediterranean diet, olive oil, omega-3, parmigiano, parmigiano reggiano, pasta, recipe, sardine, seafood, tocopherols
Not only is salmon a beautiful and flavorful fish, but it is also one of the best sources of omega3 fatty acids – conducive to brain cell development and shown to reduce the risk of cardiovascular disease, some cancers and hypertension. This preparation compliments the naturally full flavor of salmon with the earthy, bass notes of Lucini’s Roasted Hazelnut & Extra Virgin Vinaigrette and the slightly sharp sweet and sour of pineapple. The bell pepper and roasted hazelnuts add visual and textural complexity.
If possible, you should use wild salmon for this dish. Farmed salmon is lower in omega-3s and often contains PCB and other contaminants and remnants of drugs or other chemicals used in the salmon farms.
Wash and dry salmon and place in a coverable bowl. Emulsify the vinaigrette, soy sauce, lemon juice and turmeric. Reserve 1/2 of this mixture and pour the other 1/2 over the fish. Cover salmon and refrigerate for 35-45 minutes.
While the salmon marinates, roast the hazelnuts in a 450 degree oven for about 10 minutes until the skins begin to blister. Allow nuts to cool and then chop and save.
Remove salmon from refrigerator. Heat 1 Tb of olive oil in a non-stick pan and then add salmon to the pan skin side down. Oil another smaller pan on the bottom and immediately place this other pan on top of the fish to keep the fish from curling during the cooking process. Cook for 4 minutes with the skin down, then turn the salmon over and cook skin side up for two more minutes.
While you cook the fish, heat the other 1 Tb of olive oil in another pan. When the pan is hot, add the peppers, pineapple and reserved marinade and saute for 2 minutes.
To serve, top each 1/4 lb serving of salmon with a corresponding 1/4 of hazelnuts, peppers, pineapple and sauce from your pan.
Posted in heathy diet, recipes
Tagged cooking, extra virgin, fish, food, hazelnut, mediterranean diet, nut, olive oil, omega-3, pineapple, recipe, salmon, seafood, tocopherols, vinaigrette, wild salmon