Monday, August 25, 2008

Fresh and Fast -- Fish

This is a fast and easy weekday meal to whip up when you want to feel like a cooking superstar with minimal effort. Fish can be very healthful and I try to eat a low-mercury content fish at least once a week. It is generally lean with a good balance of Omega-3 and Omega-6 fats. The nutritional benefits of fish vary by species and location of the catch. Generally speaking, wild caught fish is more healthy to eat than farmed. But there are enviromental and sustainablity issues surrounding some wild-caught species. For more details on fish that are healthful and environmentally friendly check out the Monterey Bay Aquarium website or go here

Using fresh greens from our local CSA Two Small Farms combine diced red peppers, and cherry tomatoes. Whisk together a quick vinegarette using some extra virgin olive oil, fresh lemon juice, and a pinch of salt and pepper. Trust me -- use a whisk!

Fish & Pesto:
I thawed two tilapia filets in the refrigerator all day and lightly coated them with eggs and a bit of seasoned (salt and pepper) flour. Then I heated a saute pan over medium heat with a little oil and pan sauteed the fish for about 3-4 minutes on either side until golden brown.

I topped the cooked with with arugula pesto, which was made in the food processor.

Pesto Ingredients:
1 1/2 C arugula (about a bunch)
1/2 C parmesan cheese
2 tsp crushed garlic (or 3-4 cloves fresh garlic)
Drizzle enough oil (I used grapeseed oil, EVOO would work well too) to meet your desired consistency.
Salt & pepper to taste

Once you have the dish assembled don't forget to squeeze lemon on top of it all! Bon appetit!

1 comment:

Kelsey Woodruff said...

I just went to the Monterey Bay Aquarium this weekend and heard about their sustainability suggestions! It's neat you're taking that into account! I would like to include more fish into my cooking routines.