BONELESS, SKINLESS CHICKEN ANSWERS EVERY NEED-PART II

Last week I started a discussion on the convenience value of skinless, boneless chicken breasts and thighs. They get a 5-star rating on just about every scale. The price is reasonable, they’re prepared for any recipe, cook quickly and shine in dishes from casual to formally elegant. Also, don’t forget, they’re acceptable substitutes in many recipes for turkey, pork and veal tool. In fact, they’re so versatile it’s conceivable to have them every day for several years and not repeat a recipe, as the mother of my daughter’s classmate was rumored to do.

This is especially true considering the limitless range these cuts offer for creativity, particularly when working with pan sauces, as pointed out last week. However, for those of us who like to take a break before diner and let the oven do the work rather than stand by the stove, they also offer a wide range of choices. Actually, oven cooking also allows for a lot of improvisation, it just understandably takes a bit more time to cook than sautéing does.

Most of the recipes for this method, work equally well with bone in chicken parts. So I’m going to quote from last week’s post to examine that option. To bone chicken, you need a sharp knife. I like a fillet knife, but a beginner might feel more control with a paring knife. The breast is simply a matter of placing the knife under the ribs and trimming them away from the meat with even slices. Remove the entire rib cage by slicing through the shoulder joint.

The thigh bone can first be sliced away from the meat on either side of the shank. Trim the bone from the meat at the rounded end. Holding that end up, separate the entire shank and cut around the larger end to free the bone.

It isn’t really cost effective to bone the breast parts, especially when feeding a family, not with the frequency of the BOGO sales on the prepped ones. The boned thighs, however, usually cost considerably more than bone-in and are less often on sale. Considering that they’re interchangeable with the breast meat in the recipes, it’s simply a matter of taste, removing the bone is a skill worth cultivating, especially when feeding a large family or entertaining.

The recipes below follow the same pattern as those in last week’s post. The first two dishes are classics associated with other meats, Veal Parmesan, and Pork Chops Basil. The second two are recipes devised for boneless, skinless chicken and the final two point the way to innovation. With three of the four spring holidays yet ahead, one a long weekend, it’s worthwhile to consider these menu options when meal planning.

RECIPES

Chicken Parmesan: Serves 4
This may be a little different from most recipes, but it’s the one I learned from friends in Florence, only with veal. An example of the how seamless the substitution can be.
4 boneless, skinless chicken breasts
¼ cup flour
2 Tbs. butter
2 Tbs. oil
(1) 4 oz. can mushrooms-stems and pieces-drained
(2) 8 oz. cans tomato sauce
4 oz. Mozzarella cheese- in thin slices or coarsely grated
¼ cup Parmesan cheese grated
Dredge chicken by shaking in a plastic bag with the flour, one piece at a time. Melt butter in a skillet over medium heat, and brown the meat lightly on both sides @ 6 min. total for the chicken, depending on thickness. Add oil as needed to prevent sticking. Remove meat to an ovenproof pan or dish that holds the meat close, but not overlapping. Sauté the mushrooms for 30 seconds in the pan juices, and turn off the heat. Pour in 1 can of the tomato sauce and deglaze the pan, pour it, with the mushrooms, over the meat. Repeat deglazing with second can of sauce. Cover, and seal the meat dish with foil. Bake in a preheated 350 degree oven for 40 min. Remove pan and turn on broiler. Carefully, mindful of the steam, remove the foil, and spread the mozzarella evenly over the meat. Sprinkle the parmesan on top and broil until bubbly and beginning to brown.

Chicken Basil: Serves 4
This is an old family favorite. It can be refrigerated for three days, or even frozen for two weeks, after the baking, so it can be made ahead and quickly ready on a rushed night.
4 boneless, skinless chicken thighs
½ cup flour
2 Tbs. garlic powder
3 Tbs. dried basil
½ a small can frozen orange juice concentrate mixed with water to equal the level of meat in the pan or apricot nectar undiluted
¼ cup cream sherry
Pound the meat between two pieces of plastic to an even thinness. Sprinkle half the garlic powder and half the basil in the bottom of an oven proof dish or pan that will hold the thighs closely but not overlapping. Dredge the thighs in the flour, by shaking in a plastic bag, one at a time, making sure they’re well coated. Place in pan, and sprinkle the rest of the garlic and basil over them. Cover and seal the pan with foil. Bake, preferably at 250 degrees for 1 ¼ hr., but acceptable at 350 degrees for 45 min. Remove from oven, turn on broiler, and lift foil. Dilute orange juice with the sherry and just enough water to come almost to the top level of the meat in the pan, and pour over or mix nectar with sherry. Broil until thighs brown and the sauce thickens.

Seasoned, Crunchy Chicken: Serves 4-Adapted from Family Living’s Hooray for Chicken
1 cup slightly crushed panko or whole wheat breadcrumbs
2 tsp. salt or lemon pepper
4 chicken thighs
½ cup sour cream
1 ½ tbs. lemon juice
2 Tbs. Worcestershire sauce
1 tsp. celery salt
½ tsp. EACH garlic powder, onion powder and pepper
1 ½ tsp. paprika
1 tsp. dried parsley
2 Tbs. melted butter
lemon wedges-optional
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Chicken Cordon Bleu, Kiev and Alamo; Each serves 4
4 chicken boneless, skinless chicken breasts
1 cup fine breadcrumbs
1/3 cup melted butter
Pound chicken between two sheets of plastic wrap and flatten to about ¼ inch thickness overall. Preheat oven to 350 deg. and lightly grease a pan large enough to hold 4 rolls comfortably or a baking sheet.
When filling the chicken be sure the smooth skin side is to the outside. Put the filling in the center and, folding the outside edges in to contain it, if necessary, roll the meat over the stuffing, secure with a toothpick and coat with the butter, then dredge in the breadcrumbs. Place the roll seam side down on the pan and bake for 40 min. Optionally, simply place in the pan, seam side down, sprinkle with seasoned crumbs and bake.
Cordon Bleu:
4 slices deli ham
4 oz. sliced Swiss cheese in 8 slices
Put a slice of ham topped with one of cheese in the center of each breast. Roll the meat over, optionally coat with butter, dredge in crumbs and place in the pan. Cook for 20 min. top with another slice of cheese and finish baking.
Kiev:
¼ cup butter-softened
1 clove garlic chopped
1 Tbs. chopped parsley
¼ tsp. EACH tarragon, salt and pepper
Mix the above ingredients, form into a roll about 3 inches long and freeze for 1 hr. or until hard. Cut the butter into 4 pieces, place one in the center of each piece of meat, roll, in this case, folding in the outside edges in because the butter filling will leak out as it melts, optionally coat in butter, bread and bake.
Alamo:
8 oz. Monterey Jack or Pepper Jack cheese in 8 slices
2 Tbs. taco seasoning mix
Mix the taco seasoning with the breadcrumbs. Place a piece of cheese on each chicken breast, roll, optionally coat in butter, dredge in crumbs and bake.

Chicken in Cumberland Sauce: Serves 4*
4 boneless, skinless chicken thighs
(1) 14 oz. jar of red currant jelly
1/3 cup spicy brown mustard-or to taste
¼ cup toasted, slivered almonds
Melt the jelly in a saucepan, mix with the mustard and pour over the chicken in a lightly greased pan. Bake, covered at 350 deg. for 40 min. Uncover and bake 5-10 min. more until juices run clear and sauce is desired consistency. Serve garnished with almonds.
*NOTE: This recipe works with most flavors of jams and jellies both in the oven or as a pan sauce as illustrated by the Chicken in Cherry Sauce last week.. The mustard is always ‘to taste’ and may be replaced by horseradish, hot sauce or other condiments. A good example is the well-known Orange Chicken in which orange marmalade is combined with soy sauce.

Baked Walnut Chicken: Serves 4*
4 boneless, skinless chicken breasts or thighs
1 cup panko
½ cup finely chopped walnuts
1 tsp. garlic powder
Salt and pepper
½ cup melted butter
Mix panko and nuts with seasonings. Coat chicken in butter and roll in nut mixture. Arrange meat in a lightly greased pan that holds them comfortably and pour any remaining butter over. Bake at 350 deg. for 1 hr.

*Alternative Recipe
Pecan Chicken: Serves 4-From Family Living’s Hooray for Chicken
4 pieces boneless, skinless chicken breasts or thighs
¼ cup EACH Dijon mustard and honey
1 cup finely chopped pecans
Mix mustard and honey, coat chicken and then roll the pieces in the nuts. Bake in a lightly greased pan at 350 deg. for 30 min. or until juices run clear.

BONELESS, SKINLESS CHICKEN ANSWERS EVERY NEED-PART I

My daughter had a classmate in Junior High who joked about his family having chicken every night for dinner but he was O.K. with it. He said his Mother was ‘Master of 1000 chicken recipes’ and each night was different. I never knew the woman well enough to discuss food, but I’d lay odds she depended on boneless, skinless chicken breasts and thighs. As chicken is the most versatile of meats, those are the most versatile of cuts.

In addition to serving in dishes cooked in all ways, they substitute for turkey, pork and veal in many recipes and offer an open canvas for creativity in working with pan sauces. They can be boned at home or purchased that way, but once done, need no further preparation. They cook quickly enough to rival frozen entrees or take out delivery, especially if flattened first. They keep well frozen, but best when individually wrapped and often sauced dishes featuring them can be partially cooked, frozen and finished before serving. Finally, they shine in presentations from the week night, to the casual get-together to the formally elegant. What more can one ask of a cut of meat?

To bone chicken, you need a sharp knife. I like a fillet knife, but a beginner might feel more control with a paring knife. The breast is simply a matter of placing the knife under the ribs and trimming them away from the meat with even slices. Remove the entire rib cage by slicing through the shoulder joint. The thigh bone can first, be sliced away from the meat on either side of the shank. Trim the bone from the meat at the rounded end. Holding that end up, separate the entire shank and cut around the larger end to free the bone.

It isn’t really cost effective to bone the breast parts, especially when feeding a family, not with the frequency of the BOGO sales on the prepped ones. The boned thighs, however, usually cost considerably more than bone-in and are less often on sale.

The recipes below are chosen to show the variety of uses for these cuts of chicken and to perhaps spark some culinary adventures. The first two, restaurant favorites, are examples of chicken as an alternate for other meats. I was amused, but not surprised recently to hear many younger people didn’t know they are/were classic veal dishes.

The second two recipes show how boneless and skinless chicken parts can shine in dishes created just for them. The last two illustrate the most often used approaches to creating a pan sauce. Plus, I’m including some easy, quick pan sauce recipes to get you on the way. You’ll see they follow a pattern.

Two tips before going on. First, though either will do quite well, the thighs are the best choice to replace turkey or pork in a recipe, the breasts are better for veal. Second, placing the chicken between layers of plastic wrap and pounding to an equal thickness, with a mallet or rolling pin, insures not only even cooking, but quicker cooking and frozen, individually wrapped, quicker thawing as well. That’s a real bonus for the working parent on a week night or when unexpected guests show up.

RECIPES

Chicken Piccata: Serves 4
4 skinless, boneless chicken breasts
2 Tbs. butter
2 Tbs. oil
2 lemons
¼ cup white wine+ to equal ½ cup
¼ cup flour
Fresh or dried parsley to garnish – optional
Cut 2 slices from the center of each lemon and juice the rest, combine with enough wine to make ½ cup-set aside. Melt 1 Tbs. oil and 1 Tbs. butter over medium heat, in a skillet. Lightly dust the chicken with the flour and brown in the skillet, adding more oil and butter as needed, about 5 min. per side. Remove chicken and brown lemon slices lightly on both sides-remove. Deglaze pan with wine and juice mixture, return chicken to pan, top each breast with a slice of lemon, cover and cook over low about 8-10 min. Serve breasts with sauce, garnished with a lemon slice each and parsley if using.

Chicken Marsala: Serves 4
4 boneless, skinless chicken breasts
¼ cup flour
2 Tbs. butter
2 Tbs. oil
1 small onion thinly sliced
(1) 8 oz. jar mushroom caps— or 4 oz. fresh sliced
½ cup Marsala wine
Lightly dust chicken with flour. Melt 1 Tbs. butter and 1 Tbs. oil in a skillet and brown chicken on both sides, adding oil and butter as needed. Remove chicken from pan, add onion and mushrooms and cook until onion softens. Add wine and deglaze, return chicken to pan, cover and cook over low heat about 10 min. until sauce thickens a bit. Serve breasts topped with onions, mushrooms and sauce.

Greek Island Chicken: Serves 4- From Eat Up and Slim Down by Jane Kirby and David Joachim
4 boneless, skinless chicken breasts
2 Tbs. oil
1 onion thinly sliced
1 clove garlic mashed
3 oz. sliced mushrooms
1 cup white wine
8 oz. jar marinated artichoke hearts
1/3 cup chopped dry-pack sun dried tomatoes
¼ cup sliced black Greek olives
1 tsp. lemon pepper
1 tsp. honey
½ tsp. EACH dried oregano and cinnamon
Salt
½ cup crumbled feta cheese
4 lemon wedges or slices
Brown chicken on both sides in oil. Remove and add onion and garlic to skillet. Cook until onion softens and add mushrooms. Cook 10 min. and add everything but the feta and lemon, including the chicken. Cover and cook over low 15 min. uncover and cook 5 min. until sauce thickens and chicken juices run clear. Plate garnished with cheese and lemon wedges on the side.

Chicken with Kiwi, Lime and Coconut: Serves 4
4 boneless, skinless chicken breasts
4 kiwi peeled and diced-divided use
1 lime zested and juiced
1 Tbs. sherry vinegar
Salt and pepper to taste
1 Tbs. oil
2 Tbs. butter
5 oz. canned coconut milk
3 tbs. heavy cream –optional
2 scallions sliced thin
Freshly ground pepper
Chopped parsley to garnish
Pound the chicken between sheets of plastic wrap and marinate with half the kiwi, vinegar, salt and pepper, and 1 Tbs. lime juice for 30 min.-2 hrs. Discard marinade and brown chicken in butter and oil about 5 min. per side, adding honey toward the end as the pan liquid reduces but be careful it doesn’t burn. Add the lime zest, scallions, coconut milk, pepper, remaining kiwi and cream, if using and simmer gently over low heat about 6-8 min. until chicken is cooked through and sauce thickens slightly. Serve garnished with parsley.

Chicken with Cherry Sauce: Serves 4
4 boneless, skinless chicken thighs
2 Tbs. oil
2 Tbs. butter
¼ cup flour
¼ cup white wine
(1) 10 oz. jar whole black cherry preserves
1 Tbs. Dijon mustard
Ground black pepper
Brown the chicken in the butter and oil, starting with 1 Tbs. each and adding more as needed. Remove to a plate. Add jam, mustard and pepper to the skillet over low heat, stirring in just enough wine to make a sauce. Deglaze and return chicken to the pan, cover and cook 6-10 min. until chicken is fully cooked, adding more wine as needed to maintain sauce consistency. Taste for seasoning and serve chicken with sauce spooned over.

Chicken Dijon: Serves 4
4 skinless, boneless chicken breasts or thighs
2 Tbs. butter
2 Tbs. oil
½ cup thinly sliced scallions
½ cup white wine
3 Tbs. Dijon mustard
1/8 tsp. EACH crushed, dried rosemary and thyme
1 ½ cups heavy cream
Dried parsley for garnish-optional
Brown chicken in 1 Tbs. each butter and oil, adding more as needed until cooked. Remove and add scallions with wine and mustard, simmering until liquid is reduced by half. Add herbs, chicken and cream and simmer gently, stirring until sauce thickens enough to coat the spoon. Serve with parsley garnish.

Basic Pan Sauce Recipe: Yield ½ cup
1 Tbs. oil or pan fat
1 cup liquid- broth or wine are suggested.
2 tsp. butter
1 Tbs. chopped fresh herbs or equal strength dried
Salt and pepper
To the 1 Tbs. oil or fat in the pan add the liquid, deglaze the pan. Raise the heat to high, adding the herbs and any juice from the meat. Boil 2 min. to reduce, season with salt and pepper and add the butter, stirring until smooth.

Lemon, Goat Cheese Sauce: Yield 1 ½ cups- From Eat Up and Slim Down by Jane Kirby and David Joachim
Brown 1 Tbs. butter and stir in 1 Tbs. flower to make a roux or smooth paste. Add 1 ½ cups chicken broth and stir until sauce boils. Add 4-6 oz. goat cheese and ½ tsp. grated lemon peel and cook, stirring until sauce is smooth and thick.

Mushroom Sauce: Yield 1 cup- From Eat Up and Slim Down by Jane Kirby and David Joachim
Saute 1 ½ cups sliced mushrooms and ¼ cup diced onion in 1 Tbs. oil until soft. Add 2 Tbs. soy sauce or balsamic vinegar, ½ cup broth and 1 Tbs. crushed rosemary or thyme. Cover and cook 2 min. Uncover and cook until slightly thickened.

Pepperonata: Yield 1 cup – From Eat Up and Slim Down by Jane Kirby and David Joachim
In 1Tbs. oil sauté ¼ cup chopped ham and ¼ cup diced onion over low heat for 4 min. Add ½ cup sliced red and/or green bell peppers, ¼ tsp. dried thyme and ½ cup broth. Cover and cook until peppers are tender. As an optional finishing touch, add 2 Tbs. chopped fresh parsley.

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LENTEN DINNERS FOR VALENTINE’S DAY 2018

I have several posts with Valentine’s Day recipes in the site archives (2/9/12, 2/7/13, 2/11/14. 2/11/15, 2/10/16, 2/1/17) covering just about any type of dinner and every aspect of a dinner. However, this year requires some special recipes because the holiday is also Ash Wednesday, the first day of Lent. For many Christians this signals the beginning of a period of fasting. Some will shun meat on certain days Ash Wednesday being one of them, others will renounce, or cut back on things like candy and carbohydrates in the weeks until Easter.

So, it follows that the dinner recipes for this Valentine’s Day must be a bit different than other years. For inspiration, I turned to spa and low-cal cookbooks and researched ‘fish’ dishes, because they seem the ones most suited to general acceptance for this occasion.

I tried to select dishes which have a bit of glamour, without undo effort and require only ingredients readily available, in most areas, all year. To make shopping decisions easier, I’m printing a fish chart below to suggest substitutions.

I fully realize that Valentine’s Day is a Wednesday, as well as a day of religious observance, and most couples will postpone their celebration until the weekend but it still might be fun to mark the actual day. Perhaps you’re a couple who can enjoy a leisurely dinner, perhaps you want to give your children a treat to brighten the week. Whatever your situation, I’ve tried to gather a collection of recipes that will offer something to everyone, including children.

The recipes follow the fish chart. All of them allow you to mix fish from the same category. Happy Valentine’s Day to all!!

Occasionally a recipe asks for a fish that isn’t available that day. Substitutions can be made within the fish type. For example:
A. Full flavored with firm meaty texture and high in omega-3 fatty acids : tuna, marlin, swordfish, shark
B. Mild tasting, lean, fine flake and sweet flavor: Sole, flounder, tilapia, halibut, orange roughy
C. Mild tasting, lean, large flake, and sweet flavor: Cod, haddock, bass, rockfish, ocean perch,
D. Firm, moderate flavor and medium oil content: Snapper, catfish, monkfish (can also be substituted for lobster in some recipes)
E. Rich oily fish, firm flake and medium to strong flavor depending on species: Salmon, wild or farmed, trout, arctic char, steelhead

RECIPES

Sole Veronique: Serves 4
4 sole fillets, fresh or frozen
2 tablespoons finely chopped shallots
1 cup dry white wine
1 ¼ Tbs. cornstarch
1 tablespoon lemon juice
2 Tbs. butter or margarine
½ cup milk or half-and-half

Salt and pepper to taste
1 lb. seedless grapes- washed, stemmed in a flat dish.
Dissolve the cornstarch in the wine and milk. Melt the butter, with the lemon juice, in a sauce pan and sauté the fillets until they flake. Remove and keep warm. Saute the shallots in the pan until soft. Add the wine mixture and simmer, stirring, until thickened about 3 min. Season with salt and pepper to taste. Meanwhile microwave grapes about 30 sec. in the microwave, just until warm. Plate the fish, spoon sauce over and serve grapes on the side.

Salmon with Chive-Mustard Butter: Serves 6-From The Everything Low-Carb Cookbook by Patricia M. Butkus
1 ½ Tbs. Dijon mustard
1 ½ tsp. orange zest
3 ½ Tbs. fresh lemon juice- divided
¾ tsp. salt
¼ tsp. ground pepper
8 Tbs. unsalted butter
1/3 cup chopped chives-divided
3 lbs. salmon fillets-skin on
Preheat oven to 425 deg. In a small bowl combine butter, mustard, zest, salt, pepper, 1 ½ Tbs. lemon juice and 3 Tbs. chives, mix well to blend. Place the fish in a lightly buttered dish, skin side down, sprinkle with remaining lemon juice and spread about 2-2 ½ Tbs. butter over each fillet. Bake about 12 min. or until fish is opaque and flakes. Plate, pour over any pan drippings and top with any remaining butter. Serve hot garnished with remaining chives.

Fusion Tilapia: Serves 4
4 large Tilapia fillets
3 bunches scallions – also called green onions- trimmed of roots and course green stems
1 Tbs. garlic powder
1 Tbs. powdered ginger
3 Tbs. butter – divided
2 Tbs. oil
2 Tbs. Soy Sauce
½ cup Cream Sherry
(1) 2lb. 4 oz. can sweet potatoes
2 Tbs. brown sugar
Salt and pepper.
Drain the sweet potatoes. Using 1 Tbs. butter and the brown sugar, and if needed a bit of their own syrup, candy them, either in a skillet on the stove, or in a cooking oil sprayed pan in the oven, as per directions on the can. (I have been known to do this in the microwave, by melting the butter, dissolving the sugar in it, coating the potatoes well, covering and cooking on high for @ 3 min .in one minute intervals) Cut white and light green parts of scallions on and angle in 1 ¼ inch pieces. Set aside.
Melt 1 Tbs. butter and 1 Tbs. oil over medium heat, and gently sauté Tilapia, until it becomes white, adding more butter as needed. You may need to do this in batches. Remove to a plate. Add the remainder of the butter and oil then the garlic and ginger to the pan and stir quickly to avoid clumping. Add the Soy Sauce, Sherry and scallion pieces. Stir for 30 sec. Reduce the heat to medium low. Return the fish to the pan and simmer until heated through, about 2 min. Apportion the potatoes on the plates, in the center of each. Serve the fish decoratively leaning slightly against the potatoes. Spoon the scallions and sauce over the fish.
**NOTE: Sweet potatoes can be used straight from the can, leftover, fresh baked or cubed and boiled, even replaced by squash. It’s a matter of preference and what’s on hand.

Fish or Scallop Kabobs Serves 4
These can be made using any firm white fish, flounder, tilapia, whitefish, trout or scallops.
1 lb. fish or 16 scallops (preferably sea scallops – halved if large but equal 16 pieces)
2 zucchini
2 lemons – 1 juiced the other quartered
12 cherry tomatoes
8 lemon balm or lemon thyme leaves (optional)
2 bay leaves crumbled
1tsp.chopped fresh thyme or ½ tsp. dried
½ tsp. lemon pepper
3 Tbs. oil
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 Shrimp Kabobs: Serves 4
Cubes of Monkfish, Salmon steak, Swordfish, even Tuna steaks will work in place of shrimp.
2 lbs. raw shrimp, peeled and deveined, tails on – extra-large (26-30 count) recommended
2 Tbs. olive oil
1 tsp. Tabasco
1 tsp. Worcestershire Sauce
2 tsp. chopped fresh rosemary or equal amount dried
3 cloves minced garlic
1 tsp. dried oregano
¼ tsp. allspice powder
2 lemons – one juiced one in quarters
Kosher salt to taste
Barbecue Sauce*
Skewers- soaked bamboo. (If using metal ones, double skewering makes turning easier.)
Mix all the ingredients but the salt and quartered lemon in a bowl large enough to hold the shrimp. Add the shrimp and marinate, covered at room temperature at least 1 hr. or several hours in the refrigerator. Thread shrimp head to tail on as many skewers as necessary – long metal ones require about 4. Preheat broiler or grill, and cook shrimp until pink and beginning to brown, basting frequently with the marinade. Sprinkle with salt. Serve with lemon quarters.
For grills and oven or stove top, cook shrimp until pink and opaque, 3-5 min in all.
*The Barbecue Sauce is for optional dipping. However the choice is open. Anything is acceptable-bottled favorites, home-made, even choices from different cuisines like this
Chinese Spicy Peanut Sauce.
2 tsp. ground mustard mixed with 2 tsp. water
3 Tbs. water
2 Tbs. creamy peanut butter
2 Tbs. soy sauce
¼ cup lime juice
2 Tbs. sugar
½ tsp. cayenne pepper
Mix first 4 ingredients until blended. Stir in remaining ingredients and stir until smooth.

Grilled (or Broiled) Halibut Steaks: Serves 2 –From Fish Cookery by James Beard
2 halibut steaks about 1 inch thick
1 large clove garlic- chopped
6 Tbs. olive oil
1 tsp. dried dill
1 Tbs. lemon or lime juice
1 tsp. EACH salt and freshly ground pepper
Chopped parsley
Marinate the steaks in the next 5 ingredients for about 2 hrs. Broil or grill-if grilling oil the grill- about 4 inches from heat source, 5 min. on each side, brushing with the marinade. Serve at once with pan juices poured over and garnished with parsley.

Cod with Lemongrass Sauce: Serves 4- From The Everything Low-Carb Cookbook by Patricia M. Butkus
4 skinless cod fillets
1 tsp. salt
2 tsp. freshly ground pepper
2 Tbs. oil
2 Tbs. chopped chives for garnish
SAUCE
2 Tbs. EACH olive oil and butter
1 Tbs. EACH MINCED ginger and garlic
1 Tbs. chopped lemongrass
4 Tbs. EACH chopped shallots and lemon juice
2 cups chicken stock
4 large canned artichoke hearts
Salt and pepper to taste
For the sauce: Heat the oil with the garlic, ginger, lemongrass and shallots and sauté until soft. Add the juice and reduce by half, add the broth and reduce by half again. Puree then add the artichoke hearts and butter, salt and pepper and heat through. Keep warm.
For the fish: Season with salt and pepper, then sauté in the oil about 5 min. per side until fish flakes. Serve hot with sauce poured over and garnished with chives.

Ocean Perch with Black Olives and Capers: Serves 4- From The Everything Low-Carb Cookbook by Patricia M. Butkus
2 lb. ocean perch fillets skin on
¼ cup oil
6 Tbs. butter – divided
2 Tsp. dried oregano
Freshly ground pepper
3 Tbs. capers
2 Tbs. EACH sliced black olives, lemon juice and chopped fresh parsley
Salt
Heat the oil with 2 Tbs. butter over medium heat. Stir in the oregano and a pinch of pepper. Sauté the fish, skin side down first, then cook for about 3-4 min. on each side until it flakes. Remove to a heated platter. Add the remaining butter to the skillet, reduce heat to low and stir until butter turns amber, taking care not to burn it, add the capers and olives. Off heat stir in the lemon juice and parsley and adjust seasonings. Gently reheat, pour sauce over fish and serve hot.