Tag Archives: halibut

Grilled Fish 101: Two Recipes For The Price Of One!

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Last weekend I had friends coming over for dinner and I wanted fresh fish. Having not had the opportunity to catch my own recently I did the next best thing and headed for the fish market. Pickings were a little slim at Restaurant Depot but I noticed some large Wahoo fillets. I asked the gentleman behind the counter if I could examine one and he gladly handed me a latex glove.

I laughed and told him that I am bit of a stickler about fish being fresh, then I poked the fillet, squeezed it little to make sure it sprung right back, I even gave it a little sniff. I told him that Wahoo was one of the best fish in the ocean but it absolutely must be fresh! Then I asked him to cut a 4 pound chunk of this perfect fish for me to take home. I smiled a little when as I walked away the guy behind me said “Yeah, I think I would like some of that Wahoo too!”

Freshness truly is half the battle when it comes to fish. The other half is cooking it right! The key with firm and lean fish is to never, ever overcook it. I always say to take the fish off the grill just before it’s cooked through and let it finish on the plate. Believe it or not, fish is so delicate that the heat from cooking will carry over and finish the fish on the plate while still leaving the flesh moist and tender.

To be sure about the doneness I don’t mind using a fork or a knife to check the progress but it’s not always necessary. With fish, especially fish steaks, you can watch the edges turn from translucent to opaque as the fish cooks. When grilling simply keep an eye on the side of the fish and turn it just as the doneness reaches the halfway point. Cook the other side for the same amount of time and viola, you are ready for the plate!

My friend Cyndi asked me for a recipe for this delicious fish and I am going to post not one but two because I couldn’t pick a favorite! Both recipes are exceedingly simple, grilled, and both are perfect for firm lean fish such as Wahoo, Swordfish, Mahi Mahi, or Halibut. The first recipe calls for Za’atar seasoning. This savory spice mix is available at most Middle Eastern, kosher, and halal markets as well as some finer grocery stores. It is one of my favorite spice blends!

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Grilled Fish with Za’atar and Lemon

Fish steaks or fillets cut into serving portions
Za’atar Seasonings
Fresh lemon juice
Good Olive oil
Salt & Pepper to taste

 

Preheat a charcoal, gas grill, or grill pan. Sprinkle fish generously on both sides with Za’atar seasonings, drizzle with lemon juice, and olive oil. When the grill is hot soak a paper towel with oil and using tongs, carefully rub to coat the grill with oil. Place the fish on the grill and cook two minutes, turn the fish clockwise 90 degrees and cook two more minutes or until the fish turns white “almost” half way through.

 

Turn the fish over and repeat removing the fish to a plate just before the fish cooks through to the center. (Use a fork to test if necessary and remove the fish from the grill just as the center turns opaque being careful not to overcook). Drizzle each serving with a little more olive oil and serve.

Grilled Fish with Compound Butter

Fish Steaks or Fillets, cut into serving portions
1 Stick (1/2 cup) Unsalted Butter, softened
Zest of ½ a Fresh Lemon
1 Large Clove of Garlic, finely minced
1 Tsp – Fresh Parsley, minced
½ tsp – Fresh Rosemary, minced
½ tsp – Fresh Oregano, minced
½ tsp – Dried Red Pepper, minced
¼ tsp – Fresh Black pepper, ground
¼ tsp – Kosher Salt
Good Olive Oil

 

Blend butter well with the herbs and spices and wrap it in plastic wrap forming the butter roughly back into a stick. Place the butter in the freezer for 30 minutes or until firm.

 

Preheat a charcoal, gas grill, or grill pan. Drizzle both sides of the fish with olive oil and sprinkle with salt & pepper. When the grill is hot soak a paper towel with oil and using tongs, carefully rub to coat the grill with oil. Place the fish on the grill and cook two minutes, turn the fish clockwise 90 degrees and cook two more minutes or until the fish turns white “almost” half way through. Turn the fish over and repeat removing the fish to a plate just before the fish cooks through to the center. (Use a fork to test if necessary and remove the fish from the grill just as the center turns opaque being careful not to overcook).

 

Immediately top each fish portion with a pat (about a tablespoon) of the compound butter so that the heat of the fish melts the butter creating a sauce.

Enjoy!

Menu – Broiled Fish with Pesto over Mixed Greens, Roasted Asparagus, Quinoa & Brown Rice

Several friends have asked me to share some of my “Clean Eating” recipes as Kat and I have been trying to eat better foods on a regular basis. Some are new to cooking so I thought it would be helpful to include the recipes for the entire menu including each step in the preparation. So here is a super quick, healthy, yet tasty menu that’s easy enough to throw together on a weeknight. I would love to hear some feedback on how you like the recipe written in this fashion. If you like them I will include more “menu” posts as my blog continues.

Broiled Fish w/Pesto over Mixed Greens, Roasted Asparagus, Quinoa and Whole Grain Brown Rice

Don’t let all my notes and stuff scare you…I just want to spell it our for my friends that are new to cooking. Start to finish this meal was uncomplicated and came together in about 1/2 hours time. (I almost typed 30 minutes…but we won’t go there!)

For the Fish you will need…

( Note: Figure on about 3 servings per pound of cleaned fillets. I haven’t been fishing in forever but I’ve been finding some really nice packaged fresh fish at Costco lately. Just check the “Packaged On” date and choose accordingly. The fresher the better!)

Fresh fillets of halibut (pictured), corvina, grouper, or tilapia if you must, sliced into 4 to 6 oz portions.
1 Tablespoon per serving, extra virgin olive oil
1 light sprinkle per serving – mixed dried Italian herbs in a grinder (I used McCormick’s).
1 Tablespoon per serving – jarred basil pesto (I used Kirkland brand from Costco).

For the Asparagus you will need…

(Note: These asparagus stems were about 1/2″ thick at the base. I clean the spears by grabbing the base with one hand and just below center with the other, then bend the asparagus until it naturally breaks. What you are left with at the base is generally the tough stringy part, and at the tip…the good stuff. I don’t always do it but you can blanch and freeze the bases to use in stocks or purees at a later time.)

6 to 8 spears per person – fresh large asparagus, cleaned and rinsed
1 Tablespoon – balsamic vinegar
2 Tablespoons – extra virgin olive oil
Freshly grated Parmesan cheese
Freshly grated black pepper

For the Mixed Greens you will need…

About 1 cup per serving of bagged baby greens
Just enough dressing to barely coat the greens. ( I used http://www.briannas.net/flavors/real-french.html )

For the Quinoa and Whole Grain Brown Rice

(Note: I used http://www.seedsofchangefoods.com/our_foods/product.aspx?c=rice_grains&p=279 also from Costco. We love this mix and eat it once or twice a week. It’s ready in 90 seconds and it’s great plain or mix in anything you like from fresh chopped herbs and a little sautéed garlic or browned onions, to last nights leftover stir fry.)

About 1 Cup per serving Quinoa and Whole Grain Brown Rice.

To Prepare…

1. Preheat the oven to 400 degrees. clean, rinse, and pat the asparagus dry. In a small bowl, whisk the vinegar and oil until slightly thickened. On a foil covered cookie sheet gently roll the spears in a single layer while drizzling with just enough of the oil to coat. Place in the heated oven for 15 minutes.

2. While the asparagus is in the oven place the fish on another foil covered cookie sheet and roll each piece while drizzling with about 1 Tablespoon of olive oil. With the fish skin side down, lightly sprinkle each piece with the spice grinder. Set aside until the asparagus comes out of the oven.

3. In a large bowl toss the greens with barely enough dressing to coat. (Note: Don’t overdo it! The idea is to just season the salad without drenching.)

4. After 15 minutes, carefully remove the asparagus from the oven and turn the broiler on high. Grate a little Parmesan and black pepper lightly and evenly over the spears.

(Note for step 5: If you have a conventional oven, leave the door cracked open an inch or so to the first stop. This will prevent the broiler from overheating and cycling off. The fish should be about 4 inches from the coils or flame.)

5. Allow the broiler to heat up for at least a minute or so then place the fish in the broiler and close. Broil the fish for 4 minutes per inch of thickness…3 minutes if it’s 1/2 inch or less.

(Note: You want the fish to cook fast and until the flesh is just becoming opaque (no longer transparent) in the center. The fish will continue cooking even after it is removed from the oven.)

6. While the fish is cooking nuke the quinoa and prep your plates with about 1 cup each of the dressed greens and a carefully placed serving of the Asparagus. Add fresh tomatoes if you like!

7. Remove the fish from the oven and carefully place each serving on top of the greens. “paint” each piece with about 1 Tablespoon of the prepared pesto.

8. Finish the plate with an approx. 1 cup serving of the quinoa and….

Viola! It’s time to eat.

Enjoy,

Randy