Fresh swordfish, if available in your area is simply divine.This very easy to prepare and delicious dinner is sure to please. All broilers are different so be careful not to overcook the steaks. You can char grill them if you prefer for a delightful slightly smoky taste. This recipe is: Gluten-free, heart healthy, diabetic friendly.
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Broiled Swordfish Dinner
Yield: 2 servings
2 U.S. caught fresh Swordfish steaks
Meyer lemon juice
Cracked black pepper
Season swordfish and broil high heat about 3 minutes each side (145° internal temp).
Prepare 1 cup Lundberg Jubilee® rice
5 sliced brown mushrooms
2 ¼ cups light chicken stock
1 teaspoon of fresh thyme
Mixed green salad mix (2 servings)
Roasted almond and cashews
Shredded Manchego cheese on top
Get the rice pilaf cooking and season the swordfish. While broiler is heating, prepare salads on the serving plates. When pilaf is done, broil the swordfish. Serving suggestion: Meyer lemon wedges as pictured.
©2016 Aron Bradley
My first recipe for 2012 is one worthy of the Chinese year of the Dragon (most revered zodiac sign). This reduction will have you scraping the last bits from the saucepan…it’s THAT GOOD, yet simple and easy to prepare my favorite axiom. The sake provides a fruity/dry canvas that really lets the citrus and garlic shine and the whole becomes greater than the sum of its parts. This recipe is gluten-free, diabetic friendly, heart healthy and frankly DIVINE!
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Salmon with Sake & Citrus Reduction
Yield: 2 servings
8-10 oz. fresh wild caught sockeye or Chinook salmon filet, kosher salt, cracked pepper
1 cup sake (Japanese rice wine)
Juice and zest from:
½ tsp. Salt
2 individual serving packets of stevia
2 pats of organic butter
3 large cloves of garlic chopped
GARNISH: Chiffonade 3 fresh basil leaves and sprinkle over the top of the sauced salmon.
Place the reduction ingredients in saucepan under medium high heat and reduce sauce stirring frequently till slightly thickened (about ¾ of volume evaporated). This should take about 15 minutes.
Salt and pepper the salmon filets and bake or broil till you reach an internal temp of 145°F. Plate and cover with citrus sauce and garnish.
Serving suggestion: (pictured) 1 cup steamed brown and wild rice with chopped almonds and fresh steamed asparagus w/ butter.
© 2012 Aron David Bradley
Connecting Human and Ocean Health
Seafood plays an important role in a balanced diet. It’s often rich in omega-3 fatty acids, which help boost immunity and reduce the risk of heart disease, stroke, cancer and other ailments. Omega-3s are especially important for pregnant and nursing women, and young children. Unfortunately, some fish carry toxins that can become harmful when eaten frequently.
Good for You, Good for the Oceans
Combining the work of conservation and public health organizations, the Monterey Bay Aquarium has identified seafood that is “Super Green,” meaning that it is good for human health and does not harm the oceans. The Super Green list highlights products that are currently on the Seafood Watch “Best Choices” (green) list, are low in environmental contaminants and are good sources of long-chain omega-3 fatty acids.
This effort draws from experts in human health, notably scientists from the Harvard School of Public Health (HSPH) and Environmental Defense Fund (EDF). The Monterey Bay Aquarium will continue to work with these organizations to balance the health and environmental attributes of seafood.
The Super Green list includes seafood that meets the following three criteria:
- Low levels of contaminants (below 216 parts per billion [ppb] mercury and 11 ppb PCBs)
- The daily minimum of omega-3s (at least 250 milligrams per day [mg/d])*
- Classified as a Seafood Watch “Best Choice” (green)
The Best of the Best: September 2010
- Albacore Tuna (troll- or pole-caught, from the U.S. or British Columbia)
- Freshwater Coho Salmon (farmed in tank systems, from the U.S.)
- Oysters (farmed)
- Pacific Sardines (wild-caught)
- Pink Shrimp (wild-caught, from Oregon)
- Rainbow Trout (farmed)
- Salmon (wild-caught, from Alaska)
- Spot Prawns (wild-caught, from British Columbia)
** Other Healthy “Best Choices”
- Arctic Char (farmed)
- Barramundi (farmed, from the U.S.)
- Dungeness Crab (wild-caught, from California, Oregon or Washington)
- Longfin Squid (wild-caught, from the U.S. Atlantic)
- Mussels (farmed)
Fresh jalapeno from the garden were the inspiration for this dish. This is uber easy to prepare and very zesty and flavorful. Lower in fat, gluten-free and a great diabetic entrée choice.
Tilapia is a North African native fish and is found in the Nile. To meet the protein demands of our ever-expanding populations, it is being farmed all over the world.
Your “Best Choice” is tilapia grown in the U.S. in environmentally friendly systems. “Avoid” farmed tilapia from China and Taiwan, where pollution and weak management are widespread problems. The Monterey Bay Aquarium provides a pocket seafood watch list on their site for different regions across America providing environmentally sound seafood choices. Tilapia is on the good choice list with the above caveat regarding where it was produced.
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Chile Lime Tilapia
Yield: 3-4 servings
1 ½ lbs tilapia filets
2 cups cilantro
1 tablespoon jalapeno peppers (brunoise)
1 cup red onion (brunoise)
2 tablespoons extra virgin olive oil
1 ½ tablespoons lime juice (fresh)
1 tablespoon minced garlic
1 tablespoon sugar or sucralose
1 ½ teaspoons salt
Garnish: red pepper slices, lime slices
Arrange tilapia filets in a baking dish. Finely chop cilantro, onion, garlic and jalapeno
and place in a bowl. Add EVOO, lime juice, salt, sugar. Mix and spread on top of your filets. Bake in 350 degree oven for approximately 20 minutes or until internal temp of fish is at least 145 degrees. Don’t over cook. Garnish and serve. Great with a salad, fresh fruit or rice pilaf as accompaniments.
c. 2010 Aron David Bradley