Red Perch Is Nutritious And Delicious

This week, look for red perch at your local fish market. It’s an ocean perch that grows only in the wild and is a member of the rockfish family. Red perch is low in saturated fat, high in protein, phosphorous, vitamin B-12, vitamin C, calcium, and selenium. The beautiful pink-red skin on red perch is totally edible while the white flesh is moist with a delicate slightly sweet flavor similar to red snapper. Cook it the same as you would fillet of flounder. Despite its delicate flavor it holds up well when served with an herb sauce and is the perfect weeknight dinner.

Zucchini “pasta” is an excellent side dish to complement red perch. Diced carrots add a colorful sweetness to a garlic and lemon sauce over the “pasta.” This is a good dish to entice the younger members of the family to eat more vegetables.

For dessert, make homemade chocolate chip coconut bars (they are super easy to make and probably will become your favorite go-to cookie) and fresh berries. Bon appetit!

Fillet Of Red Perch(Serves 4)8 small fillets of red perch or 4 medium/large fillets

Wondra flour for dusting

Sea salt and freshly ground black pepper, to taste

About 1/2 teaspoon paprika

1 tablespoon coconut oil or more for sautéing

Lemon wedges for garnish

Dill sprigs for garnish

Green Sauce: About 1 cup

2/3 cup mayonnaise, thick yogurt, or sour cream, or more if needed

About 1/3 cup finely chopped flat leaf parsley

About 1/4 cup fresh chervil leaves, finely chopped

About 4 to 5 fresh celery leaves, finely chopped

2 or 3 fresh mint leaves, finely chopped

2 scallions, trimmed and finely chopped

Freshly squeezed lemon juice, to taste

Sea salt and freshly ground black pepper, to tasteTo prepare:For the Green Sauce: Whisk the mayonnaise or yogurt together with a splash of fresh lemon juice, add the herbs and scallions and whisk until blended. Taste and add lemon juice, salt and pepper according to personal preference. Transfer to a serving bowl, cover with plastic wrap and refrigerate for 1 to 2 hours or over night to allow the flavors to blend.

For the fish: Carefully run your fingers over each fillet to check for bones remove and discard the bones. Rinse fillets with cold water and pat dry with paper towels. Scatter flour on a plate and stir in salt, pepper, and paprika. Lightly dust both sides of the fillets in the seasoned flour and pat off the excess.

In a skillet over moderate high heat, add coconut oil and when the oil shimmers, add the fillets, skin side down in the pan, pressing firmly with a spatula on top of the fillets to flatten the skin. Do not crowd the fish, if necessary work in batches. Sauté until the edges are light brown and the skin is crisp, about 2 to 3 minutes. Flip over and sauté the other side, about 1 to 2 minutes longer or until done according to personal preference. Transfer to a warm platter or dinner plates. Garnish with lemon wedges and fresh herbs.

Pass the green sauce at the table.Zucchini Pasta With Carrots Scented With Lemon And Garlic(Serves 4)4 carrots, peeled and cut into small dice

About 1/4 to 1/3 cup vegetable stock or water

4 to 5 medium zucchini, scrubbed and trimmed

2 to 3 tablespoons extra virgin olive oil for sautéing

2 cloves garlic, minced

Sea salt and freshly ground black pepper to taste

Freshly squeezed lemon juice to taste

Chopped flat leaf parsley for garnish

About 1/2 cup freshly grated Parmesan CheeseTo prepare:Cut the carrots in half lengthwise, and cut each half into thin strips, and finally cut the strips into small dice. In a small saucepan over moderate heat, add carrots and vegetable stock or water, cover and bring to a boil. Reduce the heat and simmer with the lid ajar until the carrots are tender but not soft and reserve. Can be done ahead.

For the “pasta”: Run the zucchini through a vegetable spiralizer or cut into thin strips resembling spaghetti.

In a large skillet over moderate heat, coat the bottom with oil, add garlic and sauté until golden, stirring constantly. Remove the garlic and reserve. Increase the heat to high, add the zucchini, cook, stirring constantly about 3 to 4 minutes. Reduce the heat and cook until the zucchini is tender but not mushy or soft, about 5 to 7 minutes. Stir in the reserved carrots, add salt and pepper, taste and adjust the seasonings. Add reserved garlic, lemon juice and drizzle with a few drops of extra virgin olive oil. Garnish with parsley, sprinkle with Parmesan cheese and serve at once. Pass extra Parmesan cheese at the table.Chocolate Chip And Coconut BarsScott and Paige’s favorite cookies to make after school

(About 5 dozen small squares)1 cup unsalted butter, softened

1 cup packed light brown sugar

1 tablespoon pure vanilla or almond extract

2 cups all-purpose flour, sifted

1/2 teaspoon salt

1/2 to 1 cup unsweetened coconut flakes

1 cup semisweet chocolate chipsTo prepare:Preheat the oven to 350 degrees F. Working in the food processor or bowl of an electric mixer, add butter and beat until creamy. Add sugar and flavoring and beat until light and fluffy. Add flour and salt and mix well. Add coconut and chocolate chips and stir until combined.

Transfer the dough to an ungreased 9” x 13” cake pan. With your fingers, press and spread the dough until it’s evenly distributed. Bake about 20 to 24 minutes; the top will be dull and not shiny, with light brown edges. With a sharp knife or pizza wheel, cut into even-size squares while the dough is warm. Cool in the pan until room temperature.

To store, transfer the squares to an airtight container, can be frozen or refrigerated.