Living on the East End of Long Island has many advantages, but the best of the best are the fish markets. Yes, the farm stands in the summer are a very close second, but the availability of very fresh fish every day of the year is totally awesome.
It’s to your benefit to serve fish at least once or twice a week. Here are three easy to make recipes to help you stay healthy and fit with fish.
Bon appétit!
Fillet Of Sole With Tuscan Kale(Serves 4)1 big bunch Tuscan kale, washed, tough stems removed, leaves chopped
3 cloves garlic, minced
1 1/2 to 2 tablespoons peanut or olive oil
Sea salt and freshly ground black pepper
About 1/4 cup vegetable stock or water
4 medium fillets of sole, rinsed and drained
Wondra or brown rice flour for dusting
Salt and pepper to taste
Paprika for dusting
Oil for sautéing
2 lemons cut into wedgesTo prepare:In a heavy skillet with a lid over moderate heat, coat the bottom with oil.
Add garlic and sauté until aromatic and softened, about two minutes.
Add kale, stir, add stock, cover, reduce the heat,and simmer/“steam,” stirring every now and then until tender, about 20 minutes.
Season to taste and reserve.
Mix flour, salt and pepper together on a plate, roll fish in flour and tap off the excess.
Sprinkle paprika on both sides.
In a skillet over moderate high heat, coat the bottom with oil.
Working in batches, sauté the fish until light brown on the edges, about two to three minutes on first side and sauté the other side about one minute. The cooking time will depend on the thickness of the fish.
Meanwhile, reheat the kale until hot and divide it among four warm dinner plates, and flatten into a “bed.”
Arrange two thin pieces of sole, spiny column removed, on the kale, squeeze a few drops of lemon juice over the fish, garnish with lemon wedges, and serve at once.
Serve with oven-browned potatoes.Roasted Halibut With Fresh Ginger Sauce With Tomatoes(Serves 4)For the fish:Four 4- to 5-ounce pieces halibut, (cod or sea bass) center-cut skinless one-inch thick fillets, rinsed
Extra virgin olive oil for drizzling
Sea salt and freshly ground black pepper
Freshly lime juice for drizzling
About 2 tablespoons dry vermouth For Fresh Ginger Sauce with Tomatoes:6 tablespoons unsalted butter, softened
2 large shallots, minced
About 2 tablespoons grated fresh ginger root
1/4 cup dry vermouth
1/4 cup white wine vinegar
1/3 cup heavy cream
Salt and pepper to taste
1/2 cup finely diced peeled and seeded fresh tomatoesFor the sauce:In a saucepan over low heat, melt 1 tablespoon of butter.
Add shallots and ginger, and sauté/sweat the vegetables until softened, do not brown, about three minutes.
Add vermouth and vinegar, bring to a boil and cook until almost all the liquid has evaporated.
Slowly add cream, whisking constantly and cook for two minutes.
Transfer the sauce to a blender.
With the machine running at high speed, slowly add remaining butter (5 tbsp.), one-at-a-time.
Season with salt and pepper.
Taste and adjust the seasonings.
Transfer the sauce to saucepan over low heat and stir in the tomatoes.
Can be done ahead.For the fish:Preheat the oven to 425 degrees F.
Line a baking pan/dish with parchment paper, drizzle with olive oil and set aside.
Pat fillets dry with paper towels.
Arrange fish in the prepared pan.
Drizzle with oil, season with salt, pepper, then lime juice and vermouth.
Place in the oven and roast until the fish is opaque in its thickest portion, about 20 minutes.
The roasting time will depend on the temperature and thickness of the fish.
While the fish is roasting, reheat the sauce over very low heat until hot and bubbly.
Transfer fish to warmed dinner plates, spoon about one tablespoon of the sauce on top and pass remaining sauce at the table.
Serve with rice pilaf.Spicy Shrimp With Cauliflower Purée(Serves 4)For the cauliflower purée:1 tablespoon extra virgin olive oil
1 small head cauliflower cut into small florets
3 cloves garlic, minced
3 cups vegetable or chicken stock
1, 14-ounce can white beans, rinsed and well drained
Sea salt and freshly ground black pepper to tasteFor the shrimp:1 tablespoon olive oil
1 pound large shrimp (about 5 to 7 shrimp per serving) peeled, deveined and drained
About 1/2 teaspoon chili powder, cayenne pepper, and smoked paprika
Chopped fresh flat leaf parsley for garnishTo cook cauliflower purée:In a large saucepan or stockpot over high heat, coat the bottom with oil and sauté cauliflower and garlic until aromatic, about two to three minutes.
Add stock, bring to a boil, and simmer until the cauliflower is tender, about 10 minutes.
Add the beans, simmer until tender, about five to six minutes longer.
Using an immersion blender or food processor, purée the cauliflower until desired consistency is reached.
Season with salt and pepper, taste and adjust the flavorings.
Set aside and keep warm.To cook the shrimp and serve:Pat shrimp dry with paper towels.
In a large skillet over high heat, add oil and working in batches, sauté the shrimp until they turn pink on one side.
Season with chili powder, cayenne pepper, and paprika.
Turn shrimp and cook just until they turn opaque, about two minutes longer.
Cut into one shrimp, check for seasonings and doneness.
On warm large dinner plates, mound a spoonful of cauliflower purée in center of the plate.
Arrange shrimp on the purée, sprinkle with chopped parsley and serve at once.
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