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The following article by Pat is from the Fall 2009 Best of Times magazine:
Make Sustainable Choices When Buying Seafood
Are you trying to serve fish twice a week? That’s what is recommended by
the American Heart Association because it is heart-healthy and good for
your brain. But there are l important ecological issues to consider.
Because of commercial fishing practices and consumer demand the
oceans are being overfished. Based on a recent study scientists are
predicting that there will be nothing but algae and jellyfish left by 2048.
That’s only 30 years from now and in many parts of the world fish protein is
all that’s available. Scientists are looking for ways to help fishing stocks
and oceans rebound.
As the demand for seafood increases worldwide, overfishing is depleting
many populations of fish. In other parts of the world such as Asia, fish
farming is polluting the oceans. It’s important that fish be caught by the
proper method and that commercial fisheries don’t harm other species or
habitats.
To support healthy oceans consider carefully what fish you purchase.
Make retailers aware that sustainable choices are important to you. When
I purchased tilapia for the recipe attached it was labeled as to origin but
the man behind the counter had no idea if it was an environmentally good
choice. (It was because it was from Honduras not Asia.)
Another major concern with seafood is contamination with toxins such as
PCBs and mercury that collect in large fatty fish such as swordfish, tuna,
shark and salmon. Unfortunately tuna and salmon are two American
favorites; only shrimp is more popular. To avoid eating a high
concentration of toxic chemicals, eat less of these fish and try new
varieties. Two exceptions are wild Alaska salmon and smaller albacore
tuna from the Pacific Northwest and British Columbia that are well-
managed fisheries.
A good general rule is to buy seafood from American sources because
the U.S. has stricter fishing and ocean farming standards than other
countries. Countries that have also made progress include Iceland,
Canada, New Zealand and parts of Australia. Because of environmental
concerns, wild caught fish is almost always better than farmed fish of the
same variety.
It’s almost impossible to keep up with what’s current although there are
several organizations that provide helpful information. The Monterey Bay
Aquarium is the best known and they provide a card of the showing the
best choices for the different parts of the country. Their list of “best
choices” is from abundant, well-managed populations caught or farmed in
environmentally friendly way. You can download these cards from the
Internet or access a new iPhone app. Go to http://www.
montereybayaquarium.org/cr/cr_seafoodwatch/download.aspx
In a recent posting on her blog, Kim O’Donnel made some generalities to
simplify this complicated issue. She suggests that when shopping look for
the country of origin on fish. United States/Canada get a green light;
Central American means yellow light and Asia gets a red light.
Some good choices now include tilapia, wild Pacific salmon, wild Gulf
shrimp, U.S. catfish, cobia and black cod.
There are some general rules of thumb that you can learn without being
overwhelmed with too much information.
· In these lean economic times canned tuna provides a low cost
protein. Canned light albacore tuna and canned “light” tuna, especially
skipjack tuna, are the best choice environmentally.
· Buy wild domestic shrimp. Look for the following brands: SeaPak,
Caught Fresh, Dominick’s and Emeril’s. (SeaPak is distributed by
SuperValu.)
· Make sure your retailer has high standards and let them know that
sustainable choices in seafood are important to you.
· Download a Seafood Watch Sustainable Seafood Guide from
Monterey Bay Aquarium and purchase fish from “Best Choices” and Good
Alternatives”.
Cajun Fish with Brown Rice
Any kind of Cajun seasoning adds spicy heat to this lycopene-rich tomato
sauce. Adjust the amount depending on your tastes. You can use any
mild flavored fish but I often use tilapia because it is relatively inexpensive
and has a mild flavor and meaty texture. Don’t overcook the fish- it should
be just cooked through in the middle. To judge this, lift a small portion in
the center with the tip of a knife to see if it is done.
Makes 2 servings
2 teaspoons olive or canola oil
1/2 cup chopped onion
1/4 cup chopped green pepper
1/4 cup chopped celery
2 fillets (about 4 ounces each) mild fish such as tilapia, cod or halibut
1 can (15 ounces) diced tomatoes
1/2 –1 teaspoon Cajun seasoning
2 tablespoons tomato paste
2 cups cooked brown rice
Heat the olive oil over medium high heat in a 9-inch non-stick sauté pan.
Add the onion, green pepper and celery. Cook 5-6 minutes, stirring
occasionally, until tender. Add the tomatoes and seasoning and bring to a
boil. Reduce heat to low and simmer about 3 minutes to thicken the
juices. Stir in the tomato paste.
Add the fish and spoon some of the sauce over top. Cover and continue
cooking on low until the fish is just cooked through, 6 to 8 minutes for thin
fillets. Increase the cooking time for thicker cuts of fish.
Serve the fish and sauce over brown rice.
SIDEBAR: Onion, green pepper and celery are called the “trinity” in Cajun
cooking because they are always used together. Unless you eat a lot of
celery, I suggest buying a small amount from the salad bar at the
supermarket. I sometimes use a red or yellow pepper instead of the green
pepper because I like the flavor better.
The following article is from the Spring 2008 Best of Times magazine:
Serving Fish Twice a Week Has Healthy Benefits
by Pat Sinclair
Food experts agree that eating fish twice a week is an important part of a healthy
diet because of the many benefits it provides. Studies show that omega-3 fatty
acids present in fish reduce the risk of heart attack, the build-up of plaque in
arteries and the incidence of strokes in people with cardiovascular disease.
Possibly its most important effect is reducing the risk of dying from a heart attack.
Omega-3 fatty acids have also been significant in reducing hypertension and
preventing cancer. In addition to being high in omega-3 fatty acids fish is high in
protein and naturally low in fat. Salmon, tuna, halibut, rainbow trout, sardines,
mackerel, herring and anchovies contain significant amounts these healthy fats.
Salmon, which is readily available has the highest amount of omega-3 fatty acids.
Fish can be contaminated with PCB’s and heavy metals such as mercury and lead
that occur as pollutants in water. Pregnant woman, women of child bearing age
and children should limit their exposure to heavy metals because they can cause
birth defects and slow development, but most health professionals agree that for
the older population benefits outweigh risks. As with any food, moderation and
variety are the best approach.
Adding Fish to Your Diet
It’s easy to add fish to your diet since its available fresh, frozen or canned. Mild
flavored fish easily picks up other flavors. Try substituting a mild flavored fish such
as tilapia for a boneless skinless chicken breast in a favorite recipe but be sure to
reduce the cooking time.
Fresh salmon has a flavor that requires little enhancement. Farmed Atlantic salmon
is what is usually served in restaurants. Many people prefer wild Pacific salmon
because it has a more distinctive flavor. Salmon can be served simply with a little
fresh dill and a squeeze of lemon.
Tilapia is a mild flavored fish, perfect to serve with a flavorful sauce. Halibut is moist
and meaty with a mild flavor.
Canned tuna can be found in most pantries and is perfect for a tuna salad
sandwich or a summer pasta salad. Experts recommend buying light tuna, not
albacore, because light tuna has lower levels of contaminants.
Buying Fish
Your best guarantee of fresh high quality seafood is to find a fishmonger that you
can trust. Educate yourself by asking lots of questions. Ask for the best fish
available and recommendations on how to prepare it. Fresh fish should have a mild
briny odor but no “fishy odor” and have a firm and elastic, not mushy, texture.
Fresh fish should be displayed on crushed ice and kept well chilled.
Fish fillets are cut lengthwise from the fish and are usually boneless but may
contain a few thin bones that can be pulled out with pliers. Steaks are cut
crosswise and contain the backbone but are a good choice for grilling because
they are easier to handle.
Because fish can be flash frozen at sea, frozen fish that has been vacuum packed
can be a good choice. The term F.A.S. stands for “frozen at sea” and ensures the
excellent flavor and texture when cooked. Select packages that have no evidence
of freezer burn and show no evidence of previous thawing. Always thaw frozen fish
in the refrigerator to maintain the best texture.
Quick and Easy
Fish cooks quickly and can be prepared simply because of its natural flavors. Mild
flavored fish are often interchangeable so purchase whatever is freshest. Most fish
can be cooked with the same methods used for boneless skinless chicken breasts,
but require less cooking time.
Because fish cooks quickly it is easy to overcook. When it is cooked too long, it
becomes dry and tough. A good guide to perfectly done fish is to broil, grill or
sauté it about 3 to 5 minutes per ½-inch thickness. As the fish protein cooks it
changes from translucent to opaque. Lift a small portion near the center of the fish
with a knife—it should be opaque but not dry.
Salmon and tuna are often served “rare” in the center but this is a matter of
personal preference. Always ask in a restaurant how the chef serves the fish and
state your preferences. At home, just cook it 1 to 2 minutes longer.
Because fish contains significant amounts of omega-3 fatty acids that have been
shown to provide many healthy benefits, it makes good sense to serve fish twice a
week. Keep frozen fish or canned tuna on hand so readily available. Experiment
with different kinds of fish and try new recipes and you’ll see how easy it is to take
a step toward better health.
The appearance of tender pale greens stalks of asparagus in the supermarket is
always one of the first signs of spring. Fresh halibut, available from March to
November, starts to appear about the same time. Select a thick piece of halibut so
it isn’t overcooked when it’s baked. This recipe is easily doubled - double the
ingredients and bake two packets.
Halibut and Asparagus in Parchment
Makes 2 servings
8 stalks asparagus
1 (8 ounce) halibut filet, about 1 inch thick
1 teaspoon minced shallot
1 teaspoon grated lemon rind
1 teaspoon lemon juice
1 tablespoon butter
1 tablespoon white wine or water
2 lemon wedges
Heat the oven to 400 degrees F. Snap off the bottoms of the asparagus stalks and
place them in a microwave safe dish. Add 2 tablespoons water and microwave on
high 1 ½ to 2 minutes. By precooking the asparagus it will be cooked tender crisp
when the fish is cooked.
Place a 15-inch square of parchment paper on a baking sheet and fold in half.
Place the halibut along the fold and cover with the asparagus. Sprinkle with the
shallot, lemon rind, and lemon juice. Season to taste with salt and pepper.
Dot with the butter and add the wine. Seal the parchment by folding the edges
together several times. It’s important that you get the packet sealed so that the fish
can cook in the steam inside.
Bake 18 minutes or until the paper is puffed and browned. Remove the packet
from the oven and open carefully, allowing the steam to escape. Check the center
of the halibut to be sure it’s cooked through. If it isn’t place the packet back in the
oven for 2 to 3 minutes longer. Divide in half and garnish with lemon wedges.
SELECTING AND PREPARING ASPARAGUS: Select crisp pale green asparagus
with tight firm buds. It will be fresher if it is stored with the stalks in ice. Whether
you prefer thin stalks or fatter stalks it is important that they are uniformly thick. To
prepare -- just snap off the bottoms of the stalks and rinse well. I usually peel the
bottom of fatter stalks but this is just a personal choice.
The following article is from the May 2007 Best of Times magazine:
Chopped Cobb Salad with Crab
Arrange this salad in rows on a serving plate and drizzle with the dressing for a
refreshing and healthy summer meal. Turkey or chicken is used most often in
Cobb Salads, but I like to use fresh crabmeat. If you can’t find fresh, use a high
quality canned crab (which is also less expensive). Plan to allow the avocado to
ripen a couple of days at room temperature before using. When ripe, avocados
yield slightly to soft pressure. Because I love avocado and because they are high
in potassium, and vitamins A, C and E, I often chop the remaining half and add it to
the platter. Brush it with a little lemon juice to prevent browning.
Makes 2 servings
Dressing
½ ripe avocado
3 tablespoons buttermilk
2 tablespoons sour cream
1 tablespoon lemon juice
¼ teaspoon coarse salt
¼ teaspoon sugar
3 drops hot pepper sauce
1 heart of romaine, chopped
2 hard-cooked eggs, peeled and chopped
3 strips cooked bacon, crumbled
1 (6 ½ ounces) can crab claw meat, drained
½ cup grape tomatoes
¼ cup crumbled blue cheese
2 green onions, chopped
Coarsely chop the avocado and place in the bowl of a mini-processor. Add the
remaining dressing ingredients and process until smooth. You can thin the
dressing with a little milk or cream if it is too thick. Chill until serving.
Arrange the all the salad ingredients except for the green onions on a serving
plate. I use hearts of romaine because they are sold ready to eat. You can also
buy cooked bacon saving another step. Use a high quality blue cheese, like a
Maytag or a Danish blue. Sprinkle the salad with the green onions and drizzle with
the dressing. Serve the remaining dressing on the side.
Side Bar: Here’s an easy method for cooking the eggs. Use an egg piercer to add
a tiny pinprick to the shells and the eggs will be easier to peel. It is also true that
older eggs peel easier than fresh. To cook, place the eggs in a small saucepan
and cover with cold water. Bring to a boil, cover and remove from the heat. Let
stand 17 minutes. Pour off the hot water and cover the eggs with cold water. Peel
the eggs when they are cool.
Pat Sinclair, 2007
For additional recipes:
Visit my blog at http://www.patcooksandbakes.blogspot.com for additional
recipes and links to my favorite cooking sites.
Go to my "Chef in Residence" page at Vanilla.com by clicking on this
link:
http://www.vanilla.com/html/chefs/pat_sinclair.html
Mushroom Tart
Autumn Apple Tart
Other recipe selections from classes and appearances:
Pastry Cream for Trifle
Pastry cream is used in Trifle and as a filling for pies and tarts. The eggs are
tempered (which means warmed slightly) before they are added to the hot milk
mixture so that they don’t curdle. Place a wet cloth under the bowl with the eggs,
and it won’t move while you are beating. The cornstarch in this recipe makes it a
little easier to make than pastry cream that is thickened entirely with eggs.
MAKES 3 CUPS
3/4 cup sugar
3 tablespoons cornstarch
1/8 teaspoon salt
3 cups milk
2 eggs, well beaten
1 tablespoon butter
2 teaspoons vanilla
Place sugar, cornstarch, and salt in heavy saucepan. Slowly stir in milk, stirring
until cornstarch dissolves. Cook over medium heat, stirring constantly, until sauce
comes to a boil. Reduce heat to low and boil 1 minute, stirring constantly.
Remove pan from heat. Beat eggs in separate bowl. Slowly pour about 1 cup hot
pudding into eggs, while beating constantly, until completely mixed.
Gradually pour the warmed eggs back into the hot pudding while whisking or
stirring rapidly. Return pan to heat and cook on low, stirring constantly, about 1
minute or until mixture thickens. Do not let pudding boil or eggs will curdle. (I use
an instant-read thermometer and cook to 160°F).
Stir in butter and vanilla. Remove from heat and press a piece of plastic wrap on
surface of the pastry cream to prevent a skin from forming. Cool and store in the
refrigerator.
Butter Pound Cake
Makes 1 (8x4 inch) cake
1 ½ cups all-purpose flour
¼ teaspoon salt
½ cup butter, softened
1 ¼ cups sugar
1 teaspoon vanilla
2 eggs, room temperature
¾ cup milk
Heat the oven to 350 degrees F. Place an oven rack in the center of the oven.
Grease and flour 8x4 inch baking pan. It is important to grease the pan well so that
the cake is easy to remove.
Combine the flour and the salt.
Beat the butter in the bowl of a heavy-duty mixer on medium speed until creamy.
Gradually add the sugar scraping down the sides of the bowl once or twice. Add
the vanilla and continue beating 2 minutes or until light. Add the eggs one at a time
beating after each until the batter is smooth.
Reduce the mixer to low. Add the flour in three additions alternating with the milk,
in two additions. Scrape down the bowl after each addition. Beat until smooth, no
longer than 30 seconds.
Pour into the prepared baking pan. Bake 45 to 55 minutes or until a wooden pick
inserted near the center comes out clean. Cool on a wire cooling rack 10 minutes.
Carefully remove the cake from the pan and cool completely.
Orange Glaze: Place 1 cup powdered sugar 2 to 3 tablespoons orange juice in a
small bowl and beat until smooth. Sifting the powdered sugar guarantees a smooth
icing. The icing should be thin enough to drizzle over the cake. I place a piece of
waxed paper under the cooling rack before drizzling for easy clean-up.
Make Sustainable Choices When Buying Seafood
Are you trying to serve fish twice a week? That’s what is recommended by
the American Heart Association because it is heart-healthy and good for
your brain. But there are l important ecological issues to consider.
Because of commercial fishing practices and consumer demand the
oceans are being overfished. Based on a recent study scientists are
predicting that there will be nothing but algae and jellyfish left by 2048.
That’s only 30 years from now and in many parts of the world fish protein is
all that’s available. Scientists are looking for ways to help fishing stocks
and oceans rebound.
As the demand for seafood increases worldwide, overfishing is depleting
many populations of fish. In other parts of the world such as Asia, fish
farming is polluting the oceans. It’s important that fish be caught by the
proper method and that commercial fisheries don’t harm other species or
habitats.
To support healthy oceans consider carefully what fish you purchase.
Make retailers aware that sustainable choices are important to you. When
I purchased tilapia for the recipe attached it was labeled as to origin but
the man behind the counter had no idea if it was an environmentally good
choice. (It was because it was from Honduras not Asia.)
Another major concern with seafood is contamination with toxins such as
PCBs and mercury that collect in large fatty fish such as swordfish, tuna,
shark and salmon. Unfortunately tuna and salmon are two American
favorites; only shrimp is more popular. To avoid eating a high
concentration of toxic chemicals, eat less of these fish and try new
varieties. Two exceptions are wild Alaska salmon and smaller albacore
tuna from the Pacific Northwest and British Columbia that are well-
managed fisheries.
A good general rule is to buy seafood from American sources because
the U.S. has stricter fishing and ocean farming standards than other
countries. Countries that have also made progress include Iceland,
Canada, New Zealand and parts of Australia. Because of environmental
concerns, wild caught fish is almost always better than farmed fish of the
same variety.
It’s almost impossible to keep up with what’s current although there are
several organizations that provide helpful information. The Monterey Bay
Aquarium is the best known and they provide a card of the showing the
best choices for the different parts of the country. Their list of “best
choices” is from abundant, well-managed populations caught or farmed in
environmentally friendly way. You can download these cards from the
Internet or access a new iPhone app. Go to http://www.
montereybayaquarium.org/cr/cr_seafoodwatch/download.aspx
In a recent posting on her blog, Kim O’Donnel made some generalities to
simplify this complicated issue. She suggests that when shopping look for
the country of origin on fish. United States/Canada get a green light;
Central American means yellow light and Asia gets a red light.
Some good choices now include tilapia, wild Pacific salmon, wild Gulf
shrimp, U.S. catfish, cobia and black cod.
There are some general rules of thumb that you can learn without being
overwhelmed with too much information.
· In these lean economic times canned tuna provides a low cost
protein. Canned light albacore tuna and canned “light” tuna, especially
skipjack tuna, are the best choice environmentally.
· Buy wild domestic shrimp. Look for the following brands: SeaPak,
Caught Fresh, Dominick’s and Emeril’s. (SeaPak is distributed by
SuperValu.)
· Make sure your retailer has high standards and let them know that
sustainable choices in seafood are important to you.
· Download a Seafood Watch Sustainable Seafood Guide from
Monterey Bay Aquarium and purchase fish from “Best Choices” and Good
Alternatives”.
Cajun Fish with Brown Rice
Any kind of Cajun seasoning adds spicy heat to this lycopene-rich tomato
sauce. Adjust the amount depending on your tastes. You can use any
mild flavored fish but I often use tilapia because it is relatively inexpensive
and has a mild flavor and meaty texture. Don’t overcook the fish- it should
be just cooked through in the middle. To judge this, lift a small portion in
the center with the tip of a knife to see if it is done.
Makes 2 servings
2 teaspoons olive or canola oil
1/2 cup chopped onion
1/4 cup chopped green pepper
1/4 cup chopped celery
2 fillets (about 4 ounces each) mild fish such as tilapia, cod or halibut
1 can (15 ounces) diced tomatoes
1/2 –1 teaspoon Cajun seasoning
2 tablespoons tomato paste
2 cups cooked brown rice
Heat the olive oil over medium high heat in a 9-inch non-stick sauté pan.
Add the onion, green pepper and celery. Cook 5-6 minutes, stirring
occasionally, until tender. Add the tomatoes and seasoning and bring to a
boil. Reduce heat to low and simmer about 3 minutes to thicken the
juices. Stir in the tomato paste.
Add the fish and spoon some of the sauce over top. Cover and continue
cooking on low until the fish is just cooked through, 6 to 8 minutes for thin
fillets. Increase the cooking time for thicker cuts of fish.
Serve the fish and sauce over brown rice.
SIDEBAR: Onion, green pepper and celery are called the “trinity” in Cajun
cooking because they are always used together. Unless you eat a lot of
celery, I suggest buying a small amount from the salad bar at the
supermarket. I sometimes use a red or yellow pepper instead of the green
pepper because I like the flavor better.
The following article is from the Spring 2008 Best of Times magazine:
Serving Fish Twice a Week Has Healthy Benefits
by Pat Sinclair
Food experts agree that eating fish twice a week is an important part of a healthy
diet because of the many benefits it provides. Studies show that omega-3 fatty
acids present in fish reduce the risk of heart attack, the build-up of plaque in
arteries and the incidence of strokes in people with cardiovascular disease.
Possibly its most important effect is reducing the risk of dying from a heart attack.
Omega-3 fatty acids have also been significant in reducing hypertension and
preventing cancer. In addition to being high in omega-3 fatty acids fish is high in
protein and naturally low in fat. Salmon, tuna, halibut, rainbow trout, sardines,
mackerel, herring and anchovies contain significant amounts these healthy fats.
Salmon, which is readily available has the highest amount of omega-3 fatty acids.
Fish can be contaminated with PCB’s and heavy metals such as mercury and lead
that occur as pollutants in water. Pregnant woman, women of child bearing age
and children should limit their exposure to heavy metals because they can cause
birth defects and slow development, but most health professionals agree that for
the older population benefits outweigh risks. As with any food, moderation and
variety are the best approach.
Adding Fish to Your Diet
It’s easy to add fish to your diet since its available fresh, frozen or canned. Mild
flavored fish easily picks up other flavors. Try substituting a mild flavored fish such
as tilapia for a boneless skinless chicken breast in a favorite recipe but be sure to
reduce the cooking time.
Fresh salmon has a flavor that requires little enhancement. Farmed Atlantic salmon
is what is usually served in restaurants. Many people prefer wild Pacific salmon
because it has a more distinctive flavor. Salmon can be served simply with a little
fresh dill and a squeeze of lemon.
Tilapia is a mild flavored fish, perfect to serve with a flavorful sauce. Halibut is moist
and meaty with a mild flavor.
Canned tuna can be found in most pantries and is perfect for a tuna salad
sandwich or a summer pasta salad. Experts recommend buying light tuna, not
albacore, because light tuna has lower levels of contaminants.
Buying Fish
Your best guarantee of fresh high quality seafood is to find a fishmonger that you
can trust. Educate yourself by asking lots of questions. Ask for the best fish
available and recommendations on how to prepare it. Fresh fish should have a mild
briny odor but no “fishy odor” and have a firm and elastic, not mushy, texture.
Fresh fish should be displayed on crushed ice and kept well chilled.
Fish fillets are cut lengthwise from the fish and are usually boneless but may
contain a few thin bones that can be pulled out with pliers. Steaks are cut
crosswise and contain the backbone but are a good choice for grilling because
they are easier to handle.
Because fish can be flash frozen at sea, frozen fish that has been vacuum packed
can be a good choice. The term F.A.S. stands for “frozen at sea” and ensures the
excellent flavor and texture when cooked. Select packages that have no evidence
of freezer burn and show no evidence of previous thawing. Always thaw frozen fish
in the refrigerator to maintain the best texture.
Quick and Easy
Fish cooks quickly and can be prepared simply because of its natural flavors. Mild
flavored fish are often interchangeable so purchase whatever is freshest. Most fish
can be cooked with the same methods used for boneless skinless chicken breasts,
but require less cooking time.
Because fish cooks quickly it is easy to overcook. When it is cooked too long, it
becomes dry and tough. A good guide to perfectly done fish is to broil, grill or
sauté it about 3 to 5 minutes per ½-inch thickness. As the fish protein cooks it
changes from translucent to opaque. Lift a small portion near the center of the fish
with a knife—it should be opaque but not dry.
Salmon and tuna are often served “rare” in the center but this is a matter of
personal preference. Always ask in a restaurant how the chef serves the fish and
state your preferences. At home, just cook it 1 to 2 minutes longer.
Because fish contains significant amounts of omega-3 fatty acids that have been
shown to provide many healthy benefits, it makes good sense to serve fish twice a
week. Keep frozen fish or canned tuna on hand so readily available. Experiment
with different kinds of fish and try new recipes and you’ll see how easy it is to take
a step toward better health.
The appearance of tender pale greens stalks of asparagus in the supermarket is
always one of the first signs of spring. Fresh halibut, available from March to
November, starts to appear about the same time. Select a thick piece of halibut so
it isn’t overcooked when it’s baked. This recipe is easily doubled - double the
ingredients and bake two packets.
Halibut and Asparagus in Parchment
Makes 2 servings
8 stalks asparagus
1 (8 ounce) halibut filet, about 1 inch thick
1 teaspoon minced shallot
1 teaspoon grated lemon rind
1 teaspoon lemon juice
1 tablespoon butter
1 tablespoon white wine or water
2 lemon wedges
Heat the oven to 400 degrees F. Snap off the bottoms of the asparagus stalks and
place them in a microwave safe dish. Add 2 tablespoons water and microwave on
high 1 ½ to 2 minutes. By precooking the asparagus it will be cooked tender crisp
when the fish is cooked.
Place a 15-inch square of parchment paper on a baking sheet and fold in half.
Place the halibut along the fold and cover with the asparagus. Sprinkle with the
shallot, lemon rind, and lemon juice. Season to taste with salt and pepper.
Dot with the butter and add the wine. Seal the parchment by folding the edges
together several times. It’s important that you get the packet sealed so that the fish
can cook in the steam inside.
Bake 18 minutes or until the paper is puffed and browned. Remove the packet
from the oven and open carefully, allowing the steam to escape. Check the center
of the halibut to be sure it’s cooked through. If it isn’t place the packet back in the
oven for 2 to 3 minutes longer. Divide in half and garnish with lemon wedges.
SELECTING AND PREPARING ASPARAGUS: Select crisp pale green asparagus
with tight firm buds. It will be fresher if it is stored with the stalks in ice. Whether
you prefer thin stalks or fatter stalks it is important that they are uniformly thick. To
prepare -- just snap off the bottoms of the stalks and rinse well. I usually peel the
bottom of fatter stalks but this is just a personal choice.
The following article is from the May 2007 Best of Times magazine:
Chopped Cobb Salad with Crab
Arrange this salad in rows on a serving plate and drizzle with the dressing for a
refreshing and healthy summer meal. Turkey or chicken is used most often in
Cobb Salads, but I like to use fresh crabmeat. If you can’t find fresh, use a high
quality canned crab (which is also less expensive). Plan to allow the avocado to
ripen a couple of days at room temperature before using. When ripe, avocados
yield slightly to soft pressure. Because I love avocado and because they are high
in potassium, and vitamins A, C and E, I often chop the remaining half and add it to
the platter. Brush it with a little lemon juice to prevent browning.
Makes 2 servings
Dressing
½ ripe avocado
3 tablespoons buttermilk
2 tablespoons sour cream
1 tablespoon lemon juice
¼ teaspoon coarse salt
¼ teaspoon sugar
3 drops hot pepper sauce
1 heart of romaine, chopped
2 hard-cooked eggs, peeled and chopped
3 strips cooked bacon, crumbled
1 (6 ½ ounces) can crab claw meat, drained
½ cup grape tomatoes
¼ cup crumbled blue cheese
2 green onions, chopped
Coarsely chop the avocado and place in the bowl of a mini-processor. Add the
remaining dressing ingredients and process until smooth. You can thin the
dressing with a little milk or cream if it is too thick. Chill until serving.
Arrange the all the salad ingredients except for the green onions on a serving
plate. I use hearts of romaine because they are sold ready to eat. You can also
buy cooked bacon saving another step. Use a high quality blue cheese, like a
Maytag or a Danish blue. Sprinkle the salad with the green onions and drizzle with
the dressing. Serve the remaining dressing on the side.
Side Bar: Here’s an easy method for cooking the eggs. Use an egg piercer to add
a tiny pinprick to the shells and the eggs will be easier to peel. It is also true that
older eggs peel easier than fresh. To cook, place the eggs in a small saucepan
and cover with cold water. Bring to a boil, cover and remove from the heat. Let
stand 17 minutes. Pour off the hot water and cover the eggs with cold water. Peel
the eggs when they are cool.
Pat Sinclair, 2007
For additional recipes:
Visit my blog at http://www.patcooksandbakes.blogspot.com for additional
recipes and links to my favorite cooking sites.
Go to my "Chef in Residence" page at Vanilla.com by clicking on this
link:
http://www.vanilla.com/html/chefs/pat_sinclair.html
Mushroom Tart
Autumn Apple Tart
Other recipe selections from classes and appearances:
Pastry Cream for Trifle
Pastry cream is used in Trifle and as a filling for pies and tarts. The eggs are
tempered (which means warmed slightly) before they are added to the hot milk
mixture so that they don’t curdle. Place a wet cloth under the bowl with the eggs,
and it won’t move while you are beating. The cornstarch in this recipe makes it a
little easier to make than pastry cream that is thickened entirely with eggs.
MAKES 3 CUPS
3/4 cup sugar
3 tablespoons cornstarch
1/8 teaspoon salt
3 cups milk
2 eggs, well beaten
1 tablespoon butter
2 teaspoons vanilla
Place sugar, cornstarch, and salt in heavy saucepan. Slowly stir in milk, stirring
until cornstarch dissolves. Cook over medium heat, stirring constantly, until sauce
comes to a boil. Reduce heat to low and boil 1 minute, stirring constantly.
Remove pan from heat. Beat eggs in separate bowl. Slowly pour about 1 cup hot
pudding into eggs, while beating constantly, until completely mixed.
Gradually pour the warmed eggs back into the hot pudding while whisking or
stirring rapidly. Return pan to heat and cook on low, stirring constantly, about 1
minute or until mixture thickens. Do not let pudding boil or eggs will curdle. (I use
an instant-read thermometer and cook to 160°F).
Stir in butter and vanilla. Remove from heat and press a piece of plastic wrap on
surface of the pastry cream to prevent a skin from forming. Cool and store in the
refrigerator.
Butter Pound Cake
Makes 1 (8x4 inch) cake
1 ½ cups all-purpose flour
¼ teaspoon salt
½ cup butter, softened
1 ¼ cups sugar
1 teaspoon vanilla
2 eggs, room temperature
¾ cup milk
Heat the oven to 350 degrees F. Place an oven rack in the center of the oven.
Grease and flour 8x4 inch baking pan. It is important to grease the pan well so that
the cake is easy to remove.
Combine the flour and the salt.
Beat the butter in the bowl of a heavy-duty mixer on medium speed until creamy.
Gradually add the sugar scraping down the sides of the bowl once or twice. Add
the vanilla and continue beating 2 minutes or until light. Add the eggs one at a time
beating after each until the batter is smooth.
Reduce the mixer to low. Add the flour in three additions alternating with the milk,
in two additions. Scrape down the bowl after each addition. Beat until smooth, no
longer than 30 seconds.
Pour into the prepared baking pan. Bake 45 to 55 minutes or until a wooden pick
inserted near the center comes out clean. Cool on a wire cooling rack 10 minutes.
Carefully remove the cake from the pan and cool completely.
Orange Glaze: Place 1 cup powdered sugar 2 to 3 tablespoons orange juice in a
small bowl and beat until smooth. Sifting the powdered sugar guarantees a smooth
icing. The icing should be thin enough to drizzle over the cake. I place a piece of
waxed paper under the cooling rack before drizzling for easy clean-up.
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