Swai With Peach Salsa and Jasmine Rice
1 Swai filet (about 6 oz)
Zest from 1 medium lemon
1 medium peach-peeled, seeded and diced
¼ cup Jalapenos-seeded and diced
¼ cup red onions-diced
¼ cup Cilantro-finely chopped
2 tsps Brown Sugar
2 Dashes of salt ( dash is merely a pinch between your thumb and forefinger-or just to taste after cooking)
2 Dashes of pepper
Dash of garlic powder
Dash of cinnamon
2 cups precooked white rice(preferably Jasmine rice---great flavor)
Method:
In a separate container, combine diced peaches, jalapenos, onions, cilantro
Garlic powder, cinnamon, brown sugar and 1 dash each of salt and pepper. Stir with wooden spoon until
Thoroughly mixed.
Preheat 10” frying pan to Medium heat.
Spoon Peach salsa mixture into the pan to cover a space large enough to lay the fish on top of.
Season the fish on both side with remaining dashes of pepper and salt.
Lay fish on top of peach mixture in frying pan. Cover fish with remaining peach mixture.
Continue to cook fish on each side for about 3-4 minutes at medium heat. Reduce heat to medium-low
For about 1 minute per side.
Plating:
Place ½ cup of precooked rice on one side of plate. Place ½ of fish on other side of plate.
Pour peach mixture over rice and fish.
Makes two full meals.
Panko Crusted Ocean trout
Ingredients:
4 Ocean Trout filets
1 Omega-3 egg
8 Tbsp Panko bread crumbs
1/8 cup finely chopped chives
2 Tbsp Lemon Juice
4 Tbsp Extra Virgin Olive Oil(or cooking spray)
1/4 cup Grated Parmesan Cheese
Method:
Beat egg in small container and blend in the lemon juice with a fork. Pat dry the filets with paper towels. In a separate dish mix the Panko, chives and parmesan cheese together until thoroughly blended. Brush one side of each filet with egg-lemon juice mixture, then lay filet into Panko bread crumbs with brushed side down. Brush egg mixture onto exposed side of filet and then flip filet in Panko bread crumbs to make sure filet is completely and evenly coated. The result is a very lightly breaded fish filet.
For Fried:
Pre-heat 8" skillet with olive oil to medium high. Place filets one at a time in hot pan. Cook about two minutes per side, or until Panko is golden brown. Remove from skillet and place on paper towels to drain.
I love this option. It is a tiny bit less healthy, but oh, so worth it. The fish comes out tasting like a fried pork chop(if it is not over cooked) and that was the goal here, right? To have fish that did not taste like fish!
For Baked:
Pre-Heat oven to Hi broil. Make sure that you have a rack in the oven at about the middle. Spray a baking sheet with cooking spray and place the filets on baking sheet. Place in oven on middle rack for 3-5 minutes per side. You are watching carefully for the Panko to brown, and you don't want to wait to long because the fish will be over cooked and taste like a seasoned bread stick. If it is not over cooked, you get a nice juicy, lemony tasting filet, that does not taste like fish.
As far as the 'health' factor on this dish….one serving of olive oil is 1 Tbsp @ 14 grams of fat, but 12 grams of that is the good fat, the polyunsaturated fat that your doctor always talks about, the fat that your body NEEDS in order to function properly.
I chose the Omega-3 egg because not all fish is high in this stuff and you can always use more of it. The Panko bread crumbs are the criminal in this dish, coming in with 430 mg of sodium per 2 Tbsp. So, do you have to use Panko? No, absolutely not. I chose to use it because of the flavor factor. As far as calories go, about 248 from the fish and the olive oil together. If you choose to bake, then only calories from the fish at 128 per 3 ounces, which is a filet about 2 inches wide by 5-6 inches long by about 1/4-1/2 inch thick. If you are concerned about exact portions, then a food scale is defiantly recommended.
So, the bottom line is:
Fried=248 calories
14 grams fat
430mg Sodium
350 mg Omega-3 from the egg(each filet will be slightly more due to it's own omega-3)
Baked=128 calories
0 fat from oil
350 mg omega-3
430 mg sodium (from the Panko)
Side dish recommendation:
The Zucchini and Asparagus dish went perfect with the fish.
