Fresh Fish Recipes For A Healthy Lifestyle Regimen

Eating fish at least two to three times a week is a part of a healthy lifestyle regimen. Because fresh fish is readily available here on the East End, it’s easy to stop by the fish market on the way home from work and prepare for dinner tonight. Which of these delicious recipes will you choose?

Puttanesca sauce is an Italian classic spicy sauce. Food lore reports the name comes from the fact that the intense fragrance of this sauce was like a siren’s call to the men who visited “ladies of pleasure.” If flounder is not available, fluke or lemon sole are good substitutes. Because the fish is steamed on top the sauce, the flavor is infused while it cooks. Carefully lift the fish off with a slotted flat spatula, simmer the sauce a minute or two, spoon it over the fish and serve at once.

Brushing a thin layer of mustard on the salmon is the secret to keeping the almond crust in place. The cooking time depends on the temperature and also the thickness of the fillets.

Tuna is readily available year-round for a unique tuna poke dish that’s perfect for entertaining. If you prefer cooked tuna, simply sear the tuna and continue with the recipe. You’ll love it and so will your guests! Bon appétit!

Fillet Of Flounder Puttanesca(Serves 4)4, four-ounce fillets of flounder (1 pound), rinsed and patted dry

Salt and pepper to taste

1 tablespoon olive oil

1/2 large red onion cut into wedges

3 cloves garlic, minced

1 teaspoon dried basil, or fresh if available

About 2 teaspoons dried Greek oregano or more to taste

3 pinches crushed red pepper flakes

1, 14.5-ounce can diced tomatoes, undrained (or 6 to 8 plum tomatoes, diced plus 1/3 cup tomato juice)

1/3 cup pitted Kalamata olives, halved

1 tablespoon capers, drained

Chopped fresh basil or parsley for garnishTo prepare:Remove spiny column running down the middle of each fillet of flounder (separating each fillet into two long thin pieces.

Season to taste with salt and pepper and set aside.

In a large skillet with a lid over medium heat, coat the bottom with oil.

Add onion and cook, stirring occasionally until tender.

Add garlic, herbs, and pepper and sauté until aromatic, about two minutes.

Add tomatoes and bring to a boil.

Reduce the heat and simmer about five minutes.

Add olives and capers, taste and adjust seasonings. Can be done ahead up to this point.

About 10 to 15 minutes before serving, place flounder fillets on top of the simmering sauce, cover the pan and simmer until the fish flakes easily with a fork, about five to seven minutes.

Carefully lift out the fish, transfer to warm dinner plates.

Allow sauce to cook uncovered for a few minutes to thicken.

Spoon sauce over the fish and garnish with chopped fresh herbs and serve at once.Herb- And Almond-
Crusted Salmon(Serves 4)4, four- to five-ounce fresh salmon fillets about 1-inch thick

1 slice Ezekiel bread or other healthy whole grain bread, torn

1/2 cup sliced almonds

2 medium shallots, chopped

1 clove garlic, chopped

About 1/3 cup flat leaf parsley leaves, packed into the cup

1 teaspoon dried rosemary or thyme

Sea salt and freshly ground black pepper to taste

Grated zest and juice of 1 large lemon

About 1 tablespoon Dijon mustard for spreading

Lemon wedges and fresh parsley for garnishTo prepare:Preheat oven to 400 degrees F.

Lightly coat the bottom of shallow baking dish with olive oil. Arrange fish fillets in the pan.

Working in the food processor, add bread, almonds, shallots, garlic, parsley and dried herbs, salt and pepper, and lemon zest and process until coarsely chopped.

Taste and adjust the seasonings.

Drizzle lemon juice over the fish and spread a thin layer of mustard on top of each fillet.

Press some of the bread crumb mixture on each fillet.

Bake the fish uncovered for 10 to 12 minutes or until the fish begins to flake when tested with a fork or done according to personal preference.

Transfer to warm plate, garnish with lemon wedges and fresh parsley and serve at once.Tuna Poke(Serves 4)2 ounces mung bean spouts (about 1/2 cup)

6 water chestnuts, drained and cut into very thin slivers

1 teaspoon fresh lemon juice

1 pound sushi-grade tuna, cut into 1/3- to 1/2-inch cubes

Or seared tuna, cut into 1/2-inch cubes

1/4 cup soy sauce

1 bunch scallions, trimmed and thinly sliced on an angle

1 to 2 teaspoons Sriracha chili sauce

1 tablespoon lime juice

About 1/2 teaspoon grated peeled fresh ginger or more to tasteTo prepare:In a small bowl, mix the sprouts and chestnuts with lemon juice and let sit for one-hour room temperature.

Meanwhile, sear tuna until done according to personal preference.

Let rest two to three minutes and cut into cubes.

In a medium bowl, toss tuna (raw or seared) with soy sauce, scallions, Sriracha, lime juice, ginger, sprouts, and water chestnuts. Stir to coat the tuna.

Taste and adjust the seasonings.

Serve with rice crackers for a starter, or with rice pilaf for lunch or light supper.