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Broiled Cod with Orange Chili Glaze

January 27, 2012 by foodmuses

Dinner in 10 minutes or less!

As you probably notice on my Food Musings, I tend to prepare fish dishes quite often.  The reasons are simple…fish is a healthy alternative to meat and you can flavor it in many different ways.  Cod is moist and flakey without a “fishy” taste.  In other words, the flavors you get are what you put into the dish.

Other reasons to prepare fish for dinner are that fish is relatively inexpensive, and it’s a quick and easy weeknight meal.  I understand that chefs on television (and in cooking classes) will tell you to only purchase fresh fish but that can get quite expensive.  Instead, I purchase my fish frozen from Costco or the supermarket and take out only what I need for the meal.  Usually that’s 2 nice filet pieces for Greg and I (unless I’m using a thinner fish such as tilapia or trout).  There might be a slight difference to the taste when using frozen fish as opposed to fresh but I believe that even fresh fish has been frozen somewhere along the distribution path to your grocery store.  So what’s the difference?

I tend to decide in the morning what I’m going to prepare that evening and will take out frozen fish and let it thaw in the refrigerator.  Usually my fish recipes can be made in less than 30-40 minutes making them an excellent dinner choice any night of the week.

The sweet and spicy orange glaze on this delicious fish dinner will make you think you’re eating a dish laden with calories.  But, be prepared, there’s only 208 calories…so, with a light salad, your diet can afford a glass of chardonnay with it!

Broiled Cod with Orange Chili Glaze

4 servings (serving size: 1 fillet)

  • 3 tablespoons orange marmalade
  • 2 tablespoons rice vinegar
  • 1 teaspoon chopped fresh or 1/4 teaspoon dried herb (basil or dill – I used fresh dill)
  • 1/8 teaspoon crushed red pepper
  • 1 garlic clove, minced
  • 3/4 teaspoon salt, divided
  • 4 (6-ounce) cod or other firm white fish fillets (about 1 inch thick)
  • 1/4 teaspoon lemon pepper
  • Cooking spray

Preheat broiler.

Combine first 5 ingredients and 1/4 teaspoon salt in a small bowl.

Sprinkle the fillets with 1/2 teaspoon salt and lemon pepper. Place the fillets on a broiler pan coated with cooking spray; broil 5 minutes. Remove from oven; brush fillets evenly with glaze. Return to oven; broil for an additional 3-4 minutes or until the fish flakes easily when tested with a fork.

Calories: 208

Recipe inspired by a Sea Bass recipe in Cooking Light Magazine



Posted in Calorie Conscious, Cooking for One or Two, Cooking Tips, Dinner, Fish Recipes, Quick and Easy Weeknight meals, Recipes, Seafood | Tagged , , , , , , , , , , | 1 Comment »

Asian Chicken Noodle and Vegetable Salad

January 21, 2012 by foodmuses

Light, Tasty and Quick and Easy!

“Place posts its on your choices.” I said to Greg as I handed him my Cooking Light Cookbook.  With the new year we’re both trying to eat lighter and exercise more effectively.  So…by letting Greg choose some recipes, I’m able to insure that we’re both happy with what I prepare for dinner.  I think he had fun choosing what he’d like to try and, I have to admit that some of his choices surprised me.

Greg’s picks were mostly Asian and Mexican dishes that I’ll be trying over the next few months.  This Asian Chicken Noodle and Vegetable Salad reminded me a little of the Spring Roll Salad I posted a few years ago and have made several times since then.

It’s tangy and crunchy with those delicious Asian flavors that I crave, but without the high calorie count.  Since it’s quick and easy you can make this any night of the week.  Bon Appetit or ボナペティ!

Asian Chicken Noodle and Vegetable Salad

4 servings (serving size: 2 cups)

Recipe adapted from Cooking Light Cook Smart Eat Well Cookbook

Takes about 40 minutes

  • 6 ounces uncooked rice noodles
  • 2 cups cubed skinless, boneless rotisserie chicken breast
  • 1/2 cup matchstick-cut carrots
  • 1/2 cup chopped colored pepper
  • 1/3 cup chopped green onions (about 3)
  • 1 can sliced water chestnuts, drained
  • 1/4 cup asian chili sauce (such as Sriacha)
  • 2 teaspoons Splenda
  • 2 tablespoons canola oil
  • 1 1/2 tablespoons rice wine vinegar
  • 1 1/2 tablespoons fresh lemon juice
  • 2 teaspoons low-sodium soy sauce
  • 1/2 teaspoon grated peeled fresh ginger
  • 2 tablespoons chopped unsalted, dry-roasted peanuts
  • Cilantro – chopped

Prepare noodles according to package directions. Drain and cool. Combine noodles, chicken, and next 4 ingredients (through water chestnuts) in a large bowl; toss well.

Combine chili sauce and next 6 ingredients (through ginger) in a small bowl, stirring with a whisk. Drizzle chili sauce mixture over noodle mixture; toss gently to coat. Sprinkle with peanuts and cilantro. Serve immediately.

Posted in Asian Food, Calorie Conscious, Cooking for One or Two, Cooking Tips, Dinner, Food Musings, Poultry, Quick and Easy Weeknight meals, Recipes | Tagged , , , , , , , , , | 1 Comment »

Spicy Mulligatawny – “No Soup for You!”

January 18, 2012 by foodmuses

For those of you old enough to remember Seinfeld and the Soup Nazi episode, (or those of you who watch the reruns) you know that it was one of their funniest episodes ever!  In the episode, the obnoxious Soup Nazi meets the equally unbearable Elaine and finally gets her to leave his kitchen by saying “No Soup for You – 1 Year!”.

Greg and I attended an awesome auction for the Vera Bradley Foundation for breast cancer and, to our delight, saw that this hand painted bowl had been signed by Larry Thomas, the actor who played the Soup Nazi.  Ours was the winning bid and we still treasure this fun piece.

During that silly episode, Newman (another character), salivates over a bowl of Mulligatawny.  I have to confess that I never knew what kind of soup that was until I ran across this recipe in a Cooking Light Cookbook.  There’s just nothing better than a delicious hot soup on a winter day and since we tend to love Indian food flavors I prepared it a few weeks ago.

You won’t believe the flavors that pop from this low cal, easy to prepare meal!  We served it with store bought Naan (an Indian flatbread) and a light cucumber, tomato and green lettuce salad.

Cooking Tip – According to Cooking Light – Cook Smart Eat Well cookbook, the name of this highly seasoned Indian soup means “pepper water.” It gets quite a kick from the combination of curry powder, ground ginger, and crushed red pepper, but you can halve those ingredients if you don’t like spicy foods.  I actually used just a bit more spice as we tend to like spicy foods very much.


Spicy Mulligatawny

 

4 servings

  • 1 tablespoon vegetable oil, divided
  • 1/2 pound skinless, boneless chicken breast, cut into bite-sized pieces
  • 1 cup chopped peeled Gala or Braeburn apple
  • 3/4 cup chopped onion
  • 1/2 cup chopped carrot
  • 1/2 cup chopped celery
  • 1/2 cup chopped green bell pepper
  • 2 tablespoons all-purpose flour
  • 1 tablespoon curry powder (I use a high quality Indian curry from Penzey Spices)
  • 1 teaspoon ground ginger
  • 1/2 teaspoon crushed red pepper
  • 1/4 teaspoon salt
  • 2 (14 1/2-ounce) cans fat-free, less-sodium chicken broth
  • 1/3 cup mango chutney
  • 1/4 cup tomato paste
  • Chopped fresh parsley (optional)

Heat 1 teaspoon oil in a Dutch oven over medium-high heat. Add chicken, and sauté 3 minutes. Remove from pan; set aside.

Heat 2 teaspoons oil in pan. Add apple and next 4 ingredients (apple through bell pepper); sauté 5 minutes, stirring frequently. Stir in the flour and next 4 ingredients (flour through salt); cook 1 minute. Stir in broth, chutney, and tomato paste; bring to a boil.

Reduce heat; simmer 8 minutes. Return chicken to pan; cook 2 minutes or until mixture is thoroughly heated. Sprinkle with parsley, if desired.

Recipe from Cooking Light – Cook Smart, Eat Well Cookbook

Posted in Calorie Conscious, Cooking for One or Two, Cooking Tips, Dinner, Food Musings, Indian, Poultry, Quick and Easy Weeknight meals, Recipes, Soup | Tagged , , , , , , , , , , | Leave a Comment »

Salmon En Papillote with Dill

January 13, 2012 by foodmuses

Fish baked (en papillote) in parchment paper at a high temperature quickly steams the fish, locking in all the moisture and flavor.  This is an easy any night meal that your family (or significant other) will think you slaved over!

This version with dill and onions can easily be changed up to suit what you have in the pantry but I do suggest that you use fresh herbs.  You can substitute olive oil for the butter and white wine for the lemon juice.  It’s delicious to add more vegetables like asparagus or other greens too.

I’m probably going to try different spices next time so it’s Thai flavored or Indian flavored.

Note that most recipes for Parchment dishes call for you to make a heart with your parchment and fold it carefully, sealing.  I find that my method is easier and the final product is just as good.

Low cal, Easy and Elegant…you can’t get a more perfect delicous meal!

Salmon En Papillote with Dill (Dilled Salmon in Parchment)

Serves 2

  • 2 skinless salmon fillets 4-6 oz each
  • Lemon pepper (good quality – if you don’t have it, grate some lemon rind and mix with salt and pepper).
  • 2 tablespoons butter, melted
  • 1 tablespoon lemon juice
  • 1 tablespoon chopped fresh dill (plus more for garnish)
  • 1 tablespoon thinly sliced sweet yellow onion

Preheat oven to 400°F.

Season salmon with lemon pepper.  Add salt if there is none in your brand of lemon pepper.

Combine butter and lemon juice in small cup.

Cut 2 pieces parchment paper into 12-inch squares; sprinkle middle of parchment with dill and onions, and drizzle a little of the lemon butter on it.  Place fish fillet on parchment and drizzle remaining lemon butter.

Fold parchment over the salmon until you have a nice package.  Turn the package over to seal.

Bake fish about 12 minutes or until parchment pouch puffs up. To serve, cut an “X” through top layer of parchment and fold back points to display contents.

Serve with citrus couscous and asparagus or salad.

Posted in Calorie Conscious, Cooking for One or Two, Cooking Tips, Dinner, Entertaining, Fish Recipes, Food Musings, Quick and Easy Weeknight meals, Recipes, Wine | Tagged , , , , , , , , , | 1 Comment »

Tasty Tilapia with Romesco Sauce

January 4, 2012 by foodmuses

Quick and Easy…this delicious meal for two is also nutritious !


Romesco Sauce and crunchy Panko Tilapia go together very well in this easy to do and tasty meal.   The Romesco sauce recipe came from a recent cooking class I attended at Terroir Restaurant in Longmont.  It’s healthy and delicious – much better than my standard Roast Pepper Aioli.  You can use the sauce portion of the recipe for appetizers or a chicken dish too.

Tilapia is one of my favorite weeknight fishes to cook as it’s a delicious, healthy and sustainable white fish.  I usually purchase it frozen from Costco.  It thaws out quickly and doesn’t take much space up in your freezer.  When shopping for Tilapia look for the nice fillets, not the thin cuts.

This will easily become a standard dish in our household.  Served with a salad and rice or couscous, it’s a simple way to serve healthy delicious meals for two.

Tasty Tilapia with Romesco Sauce

Makes 2 servings

  • 2 Roasted Red or Yellow Peppers
  • 1/2 cup almonds
  • 1/2 teaspoon diced garlic
  • 1/2 tablespoon paprika
  • 1/2 tablespoon vinegar
  • 1/2 teaspoon salt
  • Olive oil
  • 1/2 cup  almond meal or all purpose flour
  • 1 teaspoon salt
  • 1 tablespoon lemon pepper
  • 1 large egg
  • 2 tablespoons milk
  • 2 cups Panko bread crumbs (found in the asian aisle of your grocery store).
  • 2 5- to 6-ounce skinless thin white fish fillets (such as tilapia)
  • 2 tablespoons (or more) butter
  • 2 tablespoons (or more) olive oil

Mix first 6 ingredients in a food processor.  Drizzle olive oil while processing until you get the proper consistency.  This recipe makes more Romesco sauce then you’ll need.  Use the extras for a chicken dish a few days later or a nice sauce for appetizers.

Mix flour and next 2 ingredients in pie dish. Whisk egg and milk in another dish. Place breadcrumbs in third dish. Sprinkle fillets with salt and pepper. Coat each side with flour mixture, then egg mixture, then breadcrumbs, covering completely. Shake off excess.

Melt 2 tablespoons butter with 2 tablespoons oil in heavy large skillet over medium-high heat. Working in batches if necessary, add fish to skillet. Sauté until just opaque in center and crust is golden brown, adding more butter and oil as needed, about 4-6 minutes per side.  You can also finish fish in the oven after you turn it once.  Serve fillets with Romesco Sauce.

Posted in Calorie Conscious, Cooking for One or Two, Dinner, Fish Recipes, Quick and Easy Weeknight meals, Recipes | Tagged , , , , , , , , , , | 2 Comments »

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