Eat This Week: Fish is the Ultimate Fast Food

February 8, 2017

Fresh fish is the ultimate fast food - a filet cooks in a fraction of the time of frozen or breaded filets, delivers healthy fats along with plenty of protein, and there are a million things you can do with it. If you have a piece of fish in the fridge, you can have dinner on the table in fifteen minutes.

Grilled Steelhead Trout

Salmon is one of the most popular kinds of fish to make at home. Steelhead trout, which is closely related to salmon, can be cooked the same way - I like to season it with salt and pepper and toss it on the grill or a hot grilling pan, and finish it with a dab of compound butter (softened butter mixed with garlic, curry, finely chopped cilantro or other ingredients) and a squeeze of lime. Or toss it on a baking sheet and roast in the oven at 425˚F for about 10 minutes per inch of thickness. Bonus: you can spread fresh asparagus, green beans or other veggies tossed with oil out and place in a single layer on the pan around the fish to cook as it does.

Custom Size Pesto Prosciutto Halibut

Or for something simple, yet fancy - I like to make this on the weekend - take small, thick halibut filets, spread them with pesto and wrap a thin slice of prosciutto around it, mummy-style. Set a large ovenproof skillet (cast iron is ideal) over medium-high heat, add a drizzle of oil and cook the wrapped filets seam-side down in the skillet for 2-3 minutes, until golden on the bottom. Slide the skillet into a 425˚F oven for about 10 minutes, until the fish is firm and the edge flakes with a fork, but the meat is still moist in the middle. For something more straightforward, drizzle halibut with olive oil, sprinkle with fresh herbs, salt and pepper, and just roast it - if you put lemon wedges in the pan alongside, they’ll soften and be easy to squeeze overtop after. This is a particularly good way to cook a proper dinner for one or two.

Fish Curry

I also love simmering fresh fish of all kinds in a curry - the liquid from the curry, whether it’s tomato based or made with coconut milk - provides a gentle environment for chunks of salmon, steelhead trout or whitefish to simmer in. And you can toss in whatever veggies you happen to have on hand that need using, from new potatoes to spinach to bell peppers. It’s nice to be able to get dinner on the table quickly that also happens to be good for you.

Have a great week, everyone!

Julie

Shopping list:

fresh steelhead trout
fresh halibut
lemons
pesto
prosciutto

Links:

Roasted Salmon Asparagus
Halibut Curry 

 

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