by zan@zeliciousrecipes.com | Fish
What is Cobia you ask? Cobia is a mild flavored white fish, and a great sustainable substitute for salmon or sea bass. It has also been called black kingfish. Open Blue’s Cobia fish are carefully raised in deep pristine waters and is always sourced from the open ocean. Open Blue Cobia is pure, healthy and safe – free of contaminants, hormones, colorants and pesticides. They raise their fish in a stress free, low density and high-energy environment. This results in healthier fish that is naturally high in protein and very rich in Omega 3 (DHA & EPA), with levels almost 2X as high as farmed Atlantic salmon. There is a great story about Open Blue and their founder Brian O’Hanlon, by Daniel Stone of National Geographic (click here to read more).
Open Blue Cobia is a truly versatile fish that offers a world of culinary possibilities. I have had some amazing Cobia dishes created by one of our favorite restaurants in Boulder, Centro Latin Kitchen on Pearl street. If you want to buy Cobia you can find it at this website: http://www.chefsfreshfish.com/Cobia-Fillet-p/e725a.htm
I will be posting my own recipes for Cobia, starting with this one:
Soy Marinated Cobia
For the Fish:
- 1 ½ pound of Cobia cut into 6 even pieces
- 1/2 cup chopped green onions
- 3 tablespoons minced peeled fresh ginger
- 3 tablespoons Chinese rice wine or dry Sherry, divided
- 2 tablespoons peanut oil or vegetable oil, divided
- 1 tablespoon soy sauce
For the Sauce:
- 3 tablespoons sugar
- 2 tablespoons soy sauce
- 2 tablespoons Asian sesame oil
- 2 tablespoons Chinese rice wine or dry Sherry
- 1/4 cup chopped green onions
PREPARATION
For fish:
Rinse fish and pat dry. Mix green onions, ginger, 1 tablespoon rice wine, 1 tablespoon oil, and soy sauce in 11x7x2-inch glass baking dish. Add fish and turn to coat. Let marinate 1 hour at room temperature (but no longer as you will loose the taste of the fish).
For sauce:
Bring first 6 ingredients to boil in heavy small saucepan, stirring to dissolve sugar. Reduce heat to medium and simmer until sauce is slightly thickened and reduced to 1/3 cup, about 6 minutes.
Remove fish from marinade and place on several layers of paper towels to drain; reserve marinade. Pat fish dry. Heat remaining 1 tablespoon oil in a iron skillet, then fish pieces, spreading evenly. Cover and cook 30 seconds. Uncover and loosen fish pieces with metal spatula. Reduce heat to medium and cook 1 minute. Turn fish pieces over; cook 1 minute. Add remaining 2 tablespoons rice wine and reserved marinade from fish. Cover and cook 1 minute. Remove skillet from heat; let fish stand covered until just opaque in center, about 1 minute. Using metal spatula, transfer fish and sauce from skillet to plate. Spoon sauce over fish; sprinkle with green onions.
by zan@zeliciousrecipes.com | Fish, Vegetables
My family loves salmon, not only because of the taste, but the health benefits as well. It’s packed with Omega-3 fatty acids and is an excellent source of high-quality protein, vitamins and minerals (including potassium, selenium and vitamin B12). I like to try different recipes with salmon so that my family doesn’t get sick of it. Here is a recipe I found, but made some modifications to it.
Ingredients:
For the Salmon:
- 4 6-ounce pieces of salmon, skin and bones removed
- 4 teaspoons of soy sauce
- ½ cup minced red onion
- 1 lemon, quartered
For the Mushrooms:
- 2 tbsp salted butter
- 4 cups wild mushrooms (creminis, chanterelles, or oysters)
- 1 tbsp chopped rosemary
- 5 cloves of chopped garlic
- salt and freshly ground pepper
For the Lentils:
- 2 tsp extra-virgin olive oil
- ½ cup chopped yellow onion
- 2 cups of chicken broth (bone broth is even better – more protein)
- ⅓ cup julienned prosciutto
- 2 tbsp chopped flat-leaf parsley
- salt and freshly ground pepper
Directions:
For the Lentils: Place the olive oil in a medium sauce-pan and warm over medium heat. Add the onions to the pan and cook until onions are translucent (approx. 3-4 minutes). Add the chicken stock and lentils to the pan, boil then reduce heat to a simmer. cook for 20 to 40 minutes (depends on the type of lentils being used – best to follow the package instructions). Once cooked to desired consistency (I prefer a little al dente), remove from heat, fold in the prosciutto and chopped parsley. Season with salt and pepper.
For the Mushrooms: trim the end of the stems from the mushroom and slice into ¼ inch slices. Bake the mushrooms covered in oven at 350 degrees for 30 minutes. Then, Place 1 tbsp. butter in a large sauce pan, on medium heat and add the garlic and rosemary. Cook until garlic is cooked through. With a slotted spoon, remove the garlic and rosemary, leaving any butter in the pan. Add the other tbsp and mushrooms to the pan, and cook. I prefer my mushrooms a little browned. Cook for 5 minutes or until they reached desired consistency. Remove mushrooms and season with salt and pepper.
For the Salmon: Rub the salmon with the soy sauce, place under broiler for 3-4 minutes. In an even coat, add the onions and return to broiler, make sure not to burn the onions, or over cook the salmon. (I cooked my for 7 minutes on the 3rd shelf down from the top, so it did not burn). Remove Salmon and squeeze lemon over it.
Assembly: In the center of each plate, spoon some cooked lentils, place salmon on top, and spoon on the mushrooms. Sprinkle with parsley.
by zan@zeliciousrecipes.com | Meats, Sauces
Ingredients:
- 1 cup of soy sauce
- ½ cup olive oil
- 6 cloves of crushed garlic
- 2 tsp grated fresh ginger
- 1 tbsp brown sugar
- 2-3 pork tenderloins
Directions:
In a mixing bowl whisk brown sugar with soy sauce until brown sugar dissolves. Slowly add in the olive oil, whisking to prevent emulsifying. Add in the garlic and ginger. Place all ingredients into a large ziplock bag and add the tenderloins to the bag. Make sure all parts of the tenderloins are covered with the marinade. Marinate in the fridge for up to 2-3 days (but not longer than 3, as the pork will get too salty). Remove Pork from the bag and place the reserve the sauce in a sauce pan. Grill the pork on high heat (on BBQ Grill) or broil the pork, to get a nice crust on the outside. You can also sear the pork in an iron skillet to get a nice crusty outside, then bake at 350 degrees until internal temperature reaches 140. I like my pork medium rare, so I normally pull it out at 135 (internal temp), and let rest 5-10 minutes until it reaches 140. This is great served with Asian Slaw and Sesame Sushi Rice with Cucumbers and Avocado, or sautéed ginger carrots. Optional – Slice meat on to each place and sprinkle with apples (instructions below).
Sauce:
- remainder marinade from above
- 1 cup chicken stock/broth
- 1 tbsp flour
- 3 tbsp water
While the pork in cooking, cook the marinade on medium-high heat, so you cook down any of the raw pork juice. Add in the broth, and cook down till reduced by half. In a cup combine the flour and water, mixing so it turns into a paste, making sure there are no clumps. Slowly whisk in the flour to pan, making sure there are no clumps. Your sauce will be come thicker, if it becomes too thick, add some more chicken broth. Pour over sliced pork loin.
A little added accouterment: Sautéed apples with butter and brown sugar.
- 1 apple chopped into ½” cubes
- 2 tbsp butter
- 1 tbsp brown sugar
Place butter in iron skillet until it bubbles, add in the apple and toss in pan for 4 minutes, add in the brown sugar until melted and covering apples. Add the apples to the pork.
