Learn to Cook: Healthy Fish Recipes, Guide to Buying Healthy Seafood and More!

I just finished up a cooking demo at Kathleen’s Catch in Johns Creek.  The focus of the cooking demonstration was on healthy kinds of fish and healthy ways to cook fish.  We made three recipes:  Steelhead Trout Poached in Red Wine in the pressure cooker, Grilled Tuna with Olive Relish and Cod Filets Baked in Foil with Asparagus and Orange.    I promised the group that I’d post the recipes and also some articles I found on healthy kinds of fish and healthy ways to prepare it.  Here goes…Personal Chef Johns Creek Alpharetta Roswell

Articles
EatingWell.com Seafood Guide – This fantastic, all inclusive guide list most any kind of fish you might want to eat and includes health concerns, Omega 3 content and harvest notes.  This one’s worth saving!

About.com’s Healthy Ways to Cook Fish – Great article detailing healthy ways to prepare fish.  It also explains the why’s and how’s of each method.

Recipes
I didn’t create any of these recipes, although I did tweak a bit.  With that in mind, I’m going to link into the original recipe and give a few of my thoughts on each.  As always, if you’ve got questions or suggestions about any recipe, please ask!  I love helping my readers prepare successful meals!

Steelhead Trout Poached in Red Wine – Prepared in the pressure cooker, it’s an easy recipe, but does take a bit of time to prepare.  The original recipe calls for salmon, but I’ve made it several times with steelhead trout and it works beautifully.

Grilled Tuna w/Olive Relish – Nutritionally, this one is a real winner:  low in both fat and calories.  That said, I’d double the olive relish to make sure you have enough.  It will add fat and calories, so take that into account, but this recipe is so lean that unless you’re carefully watching your intake you’re probably fine.  Also, when I cook tuna, I watch the side to check for doneness rather than the clock.  If you like your tuna rare for example, watch the edge of the fish and cook until it’s opaque about ¼ inch from each edge.

Cod Fillets in Foil w/Asparagus and Orange – You can make this in foil or parchment.  I find foil easier to use, so I avoid parchment paper for anything other than baking.  Always use fresh orange juice with this kind of recipe.  This recipe, for example, needed the juice of one orange.  Not a big deal and worth every second it took me to squeeze it.  If you’re avoiding butter, you can make this one with a bland olive oil or use slightly less than the recipe calls for.  You can also spray with bottom of the foil with non-stick spray like Pan rather than buttering it.

If you’ve got any great healthy fish recipes send em my way!  I’d love to try them!

Fresh Fish in Atlanta – Is Steelhead Trout the New Salmon?

Fresh from Your Kitchen Personal Chef Service Johns Creek Roswell AlpharettaI was testing out a recipe for a cooking demo I’ll be doing at Kathleen’s Catch in Johns Creek.  Kathleen had asked me to make healthy fish recipes, but wanted to skip salmon since and try Steelhead Trout instead.  She said it looked like salmon, cooked like salmon, tasted like salmon and like salmon was high in nutrients and Omega 3’s.   With that in mind, I gave it a shot.

When doing my research on healthy ways to cook fish, I was surprised to find that pressure cooking is a healthy way to cook fish because it retains nutrients and doesn’t require extra fat/butter/oil.  I wanted a recipe that had some pizzazz and of course couldn’t find a pressure cooker recipe for Steelhead Trout, so I substituted the trout for the salmon Pamela Rice Hahn’s Red Wine Poached Salmon from The Everything Pressure Cooker Cookbook.

The Recipe

  • Ingredients
    1 medium onion, peeled and quartered
    2 cloves of garlic, peeled and smashed
    1 celery stalk, diced
    1 bay leaf
    1/2t dried thyme
    3 1/2c water
    2c dry red wine
    2T balsamic vinegar
    1/2t salt
    1/2t black peppercorns
    1 2 1/2lb center cut salmon roast… I subbed this out for 2 Steelhead Trout filets
    Lemon for serving/garnish

Instructions

Add all ingredients to the pressure cooker except the trout and lemon.  Cook on high pressure for 10 minutes then slow release for 15.  Quick release any remaining pressure

Set the trivet in the pressure cooker and bring the wine mixture to a high simmer

Wrap the trout in cheese cloth, leaving handles on both ends to help insert and lift the fish into the hot pressure cooker.  Use tongs for this.  Cook on high pressure for 6 minutes, then slow release pressure for 20 minutes.  Carefully lift salmon out of pressure cooker w/tongs and drain in cheesecloth in a colander

Serve with lemon wedges.

How It Went
My husbands first comment, “This is trout?”  And yes, he loved it as did I!

Fresh from Your Kitchen Personal Chef Service Johns Creek Atlanta Roswell AlpharettaThe recipe in and of itself was easy, but did require several steps.  That said, it was truly a laid back, stress free preparation and left plenty of time to get side dishes ready, set the table, surf the net, etc.

Will I make it again…absolutely! Great meal and because it was prepared in the pressure cooked, clean-up was a breeze. And, if you want to give it a test run, hit my demo at Kathleen’s

Catch in Johns Creek on Sunday, January 29 at 2:00.  Visit www.kathleenscatch.com to reserve your spot.

 

Learn to Cook – Great Ideas to Build Your Cooking Confidence

I found a great article Shine this morning, How to be a Successful Home Cook.  Although it includes a ton of useful information, a few important areas weren’t covered, so I thought I’d add my two cents.  Here goes…

Recipes
If you’ve been living on carry out and cooking for yourself is a perplexing, angst evoking concept, you’ll want to start with simple, easy to prepare recipes, keeping the steps and ingredients to a minimum and make sure you read and understand the instructions thoroughly up front.  Don’t choose a recipe if with words you don’t know or ingredients you’re not familiar with.  By sticking with what you know, you’ll be able to comfortably prepare the recipe and build the confidence you need to get more complicated in the future.   A few good web sites with newbie recipes are Martha Stewart’s Everyday Food and Real Simplepersonal chef service johns creek,alpharetta, roswell, learn to cook

Equipment
Choose your cooking equipment wisely.  I cannot tell you how many times I’ve heard people complain about the money wasted on food processors and Kitchen Aid stand mixers because they thought they’d use them and never did.  Before buying cooking equipment, make sure you’ll use it, can lift it or have room on your counter for it.  I tell clients that if they envision a food processor in their future, they should find 5 recipes that use one and prepare them as soon as they buy it.  This will give them a comfort level with their new machine and get them in the habit of using it.  A few good food processor recipes to try include hummus, pesto and pesto-like dishes, soups and salad dressings.

Keeping Everyone Happy
If you’re cooking for yourself, logically you’ll make something you’ll like, but if you’re trying to please your family, it’s best to run your recipe by at least one of the people you’ll be cooking for to make sure they’ll eat it.  There’s nothing worse than putting your time, energy and love into preparing something wonderful that nobody will eat.  I know up front that my daughter won’t eat red meat and my son won’t eat fish.  So on nights that I want to prepare a meal that includes beef or fish, the odd man out eats cereal or side dishes.

Recipe Scaling
There’s nothing more irritating than making a pot of soup that serves 8 to feed a family of 2.  The first night it’s good.  The second it might even be better, but by the third and fourth, you’re probably sick of it and unless it’s stored properly, it may be deteriorating and should probably be tossed.  If you’re not comfortable scaling the recipe down to the number of servings you really need, a smart move is to freeze the extra portions to eat another time.  It’s economical too!  Here’s a handy guide for foods that do and don’t freeze well.

If you’ve got thoughts, questions or ideas on being a successful home cook send ‘em my way!  I might include it in my next post.

Fall Soups – Perfect for taking the cool weather edge off!

I love fall soups.  Warm, rich and inviting, a comforting mug of cauliflower or squash soup is just the thing to take the edge off the Atlanta’s cool weather chill.  Fall soups are easy to make, reheat well, healthy, and a fantastic replacement to the same old vegetable side dish.   With comfort food in mind, I thought I’d share two delicious fall soup recipes that are worth a try – Cauliflower Soup and Butternut Squash Soup.

Cauliflower Soup

I made this recipe for my family a few weeks back.  It was easy enough to prepare after work and everybody loved it, which is unusual in my house.  Just because I’m a chef doesn’t mean my family is any less picky than yours!    The recipe included Parmesan crusts which were wonderful, but next time I’ll probably skip ‘em and serve the soup with grilled or toasted cheese sandwiches.

Cauflower Soup Personal Chef Service Johns Creek Alpharetta Norcross Milton

Ingredients

Soup:
1 head cauliflower
2 tablespoons extra-virgin olive oil
1 small onion, chopped
2 cloves garlic, minced
1 quart low-sodium chicken stock
1/2 cup finely grated Parmesan
Salt and freshly ground black pepper

Cauflower soup personal chef service johns creek alpharetta milton roswell norcrossCrisps:
1 cup shredded Parmesan

Chopped chives, for garnish

Directions

Preheat the oven to 350 degrees F.

Remove the leaves and thick core from the cauliflower, coarsely chop, and reserve. Heat the olive oil in a large saucepan or soup pot over medium heat and add the onion and garlic. Cook until softened, but not browned, about 5 minutes. Add the cauliflower and stock and bring to a boil. Reduce the heat to a simmer, cover, and cook until the cauliflower is very soft and falling apart, about 15 minutes. Remove from heat and, using a hand held immersion blender, puree the soup, or puree in small batches in a blender* and return it to the pot. Add the Parmesan and stir until smooth. Season, to taste, with salt and black pepper. Keep warm until ready to serve.

Meanwhile, make the Parmesan crisps:

Line a baking sheet with aluminum foil. Spread the shredded cheese over the foil in 1 even thin layer. Bake about 10 minutes until golden brown and crisps. Remove from oven and let cool 5 minutes. Break sheet of crisp cheese into large pieces and garnish each soup bowl with a couple shards and a pinch of fresh chives.

Butternut Squash Soup

This recipe is my absolute favorite.   I’m not a fan of scooping hot butternut squash out of its skin and I’m too impatient to wait for it to cool, so next time I’m either going to peel and chop my squash before roasting or hit Whole Foods in Johns Creek for squash that’s already been prepped.  With pre-peeled squash, just bake it as the recipe calls for, checking after 20 minutes or so to see if it’s soft or boil it in the broth as you would with mashed potatoes.  This recipe calls for heavy cream, but if you’re not a fan just leave it out and use a little extra chicken/veggie broth if the soup is too thick.

Ingredients
3 to 3 1/2 pounds butternut squash, approximately 2, seeded and quartered
Unsalted butter, melted, for brushing
1 tablespoon kosher salt, plus 1 teaspoon
1 teaspoon freshly ground white pepper, plus 1/2 teaspoon
3 cups chicken or vegetable broth
1/4 cup honey
1 teaspoon minced fresh ginger
1/2 cup heavy cream
1/4 teaspoon freshly grated nutmeg

Directions

Heat the oven to 400 degrees F.

Place the quartered squash onto a half sheet pan, brush the flesh of the squash with a little butter and season with 1 tablespoon of the salt and 1 teaspoon of the white pepper. Place in the oven and roast for 30 to 35 minutes or until the flesh is soft and tender.

Scoop the flesh from the skin into a 6-quart pot. Add the broth, honey and ginger. Place over medium heat and bring to a simmer, approximately 7 to 8 minutes. Using a stick blender, puree the mixture until smooth*. Stir in the heavy cream and return to a low simmer. Season with the remaining salt, pepper, and nutmeg.

If you’ve got favorite fall soup recipes send it my way.  I just might post it!

How to Choose and Store a Tomato

A good summer tomato is a wonderful thing.  A gamey, flavorless tomato is a disappointment on par with taking a bite of a Hershey bar and having it taste like dirt.  With that in mind, I spoke with farmer Nate Elzey of Locally Grown/Freshly Picked in Cumming, GA while at the Johns Creek Farmers Market and got the scoop on how to properly choose and store a tomato.  Here goes…