SHOW OFF WITH FROZEN FISH FILLETS

Traditionally, fish markets were fully stocked and carried fish of more varieties during Lent to serve fasting Christians. As with everything else, times have changed; people are less observant and fish markets, like many independent food retailers, have yielded to supermarket counters. An interesting paradox, because our interest in a healthy eating has put more fish in our diet and the expansion of supermarkets as brought fresh, as well as a wide selection of frozen seafood to even the most inland areas of the U.S. I fully explore this subject in my book All About Seafood.

However, one thing is unchanged, there is more seafood available and more sales on it during Lent. Frozen fish accounts for the larger percent of market sales, with salmon and tilapia the most popular choices.

Salmon’s mild flavor, firm texture, rosy color and high nutritional value, have long made it a favorite. Previously available only fresh or canned, the introduction of packs of individually wrapped frozen fillets opened a wide range of recipes for family mealtime and has practically eclipsed canned.

While salmon range wide areas of the Atlantic and Pacific Oceans, tilapia owe the fact that they are found globally to their commercial value as a prolific food fish and adaptability to any type water, even brackish, in any climate above 45 deg.F. Originally from Africa, by biblical times, known as St. Peter’s fish, they were a major haul from the Sea of Galilee and were transported to Japan as a food source by 400 A.D. Tilapia are equally adaptable in cooking and can easily substitute for any mild tasting, white fleshed fish, flounder, whitefish, scrod, in most recipes. 

For detailed information on both fish, see posts of Feb. 15, 2018 and Feb.22, 2018. There’s no doubt the packs of wrapped fillets of just these two fish increases the range of home cooks and adds immeasurably to the possible variety of dinner entrees. Some delicious example recipes are listed below

RECIPES

SALMON
Salmon with Tomatoes and Greens: Serves 2
2 thick center slices of salmon (slices work better than fillets)
(1) 5 oz. bag spinach leaves  or equal amount of Kale leaves, thick stems removed
(1) 15 oz. can diced tomatoes with juice
1 Tbs. oil –optional
¼ tsp. garlic powder
Skin the salmon and bake on a non-stick surface at 350 deg. for 5 min, per inch of width or until flakes.  When fish is done, put greens in a flat-bottom dish, top with oil if using, tomatoes with juice and garlic. Microwave for 1-2 min. until greens are slightly wilted and tomatoes are warm.  Plate greens topped with tomatoes and place a piece of fish diagonally across each plate. Serve at once.

Salmon in Lemon Caper Sauce: Serves 2

2—5oz salmon fillets—skin removed

1/2Tbs butter

½ medium onion chopped fine

2Tbs. oil

¼ cup white wine

½ cup sour cream

1Tbs. Capers

1/8 tsp lemon pepper-or to taste

Melt butter and pour over fish on a lightly oiled foil covered baking sheet. Bake at 350degrees for 8mins per inch of thickness of fish, @20mins.
Meanwhile, sauté onion in 1Tbs. of the oil until soft, add balance of oil, capers, wine and lemon pepper. Simmer gently while salmon cooks and allow reducing a bit. Test for taste. Add more lemon pepper if needed. Sauce should be lemony but not bitter. Sauce can be made ahead to this point, but reheat before adding sour cream.  Add sour cream and just warm through. Plate fish, pour sauce over and serve.

Marinated Salmon: Per portion –to be multiplied as needed
(1) 5-6oz salmon filer – skinned
1 Tbs. oil
2 Tbs maple syrup
2 tsp. balsamic vinegar
2 tsp. bourbon
Whisk the oil, syrup and vinegar and bourbon to combine well.  Pour the marinade over the fish in the baking pan, and turn the filet over a few times to coat both sides. Marinate in the refrigerator at least 1 hr. and up to 4 hrs.  Bake in a preheated 350 deg. oven for 8 min. per inch of width. Baste occasionally with pan juices. Serve at once, with any pan juices that remain and garnished with a sprinkling of freshly cracked black pepper.

Poached Salmon with Sauce: Serves 4
1 ½ lbs. of salmon fillets or steaks
1 Tbs. lemon juice
Bring water to cover and lemon juice to a boil and reduce to an even simmer. Slide fish in gently and cook about 8-10 min. per pound until the flesh turns pale pink and flakes easily. Remove from heat, run fish under cold water to stop cooking and remove skin, and spine bone, if still there in steaks. Serve warm or chill on a covered plate at least 1 hour.
Sauce: Can be made the night before-keep covered and chilled
1/3 cup mayonnaise
2/3 cup sour cream
1 ½ tsp. dill weed or to taste
Mix all ingredients well and allow flavors to meld several hours in the refrigerator. Add more dill to taste if needed. Serve dolloped over chilled fish.

TILAPIA
Tilapia 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. Sauté 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 to warm. Plate with fish and sauce.

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.

Coconut Tilapia: Serves 4 – My own recipe and lighter than the standard. The coconut can be removed, the panko used alone or mixed with seasonings or replaced by crumbs. It’s the method that counts.
4 Tilapia filets – about 1lb
1 cup plain Panko
½ cup sweetened coconut flakes – toasted
½ cup + mayonnaise
Lemon pepper
Step I- Preheat oven to 350 deg. Toast coconut on a piece of foil until golden, about 4 min. watching that edges don’t burn. When cool mix with Panko.
Step 2 – Place fish on a lightly oiled cooking surface, a pan or baking sheet. Completely cover the tops with a thin sheet of mayonnaise, more like a veneer. Dust lightly with lemon pepper.
Step 3 – Sprinkle with Panko-coconut mix, and bake 8 min. per 1 inch width of filet, until top is golden, fish puffs slightly and edges bubble. Serve at once
Note: I put the breading mix in an empty herb bottle with a shaker top. It’s easy to apply, and any extra can simply be stored in the capped bottle.

Tilapia-Zucchini Kabobs: Serves 4- From Quick and Easy by Paragon Publishing
4 tilapia fillets
2 zucchini or yellow squash cut into 12 thick slices
12 cherry tomatoes
12 thick chunks or slices of slightly cooked white or sweet potatoes or carrots
1 lemon –quartered
8 skewers-if wood, soak in water first
SAUCE
4 bay leaves crushed
3 Tbs. olive oil
2 Tbs. lemon juice
¼ tsp. lemon pepper
¼ tsp. dried thyme
Cut the fillets in halves lengthwise and then into 2 strips each half. Roll the fish strips and thread alternately on the skewers with the vegetables. Place the skewers on a lightly oiled, foil lined baking sheet. Mix the sauce it ingredients in a bowl and liberally brush the skewers. Grill or broil about 4 inches from the heat about 10 min. or until fish is done, turning and basting often with the sauce. Serve hot with the lemon wedges.