Tag Archives: Fish

Shhh…

This week has just flown by! I have…

-been studying for biochem

-filled out paperwork and completed ridiculous tasks to try to get in-state tuition

-failed to get my car fixed

-GOTTEN A CALI DRIVERS LICENSE with a 100% on the written test!

-applied for an internship

-emailed 13 teachers offering slave labor in their labs

-had a cute dinner date with my roommates Kristi and Marisa

-and gone out with friends…. Although, I finally have a confession to make.

I have been waiting to admit this for quite a while because I wanted to make sure it was right and for certain. But….

I….

joined a sorority.

I NEVER in a million years thought that I would utter those words. I have always cracked jokes about sororities. I am not going to go on and on defending my choice, but I will say that I am glad I joined. If nothing more, being in Delta Gamma offers me a safety net that I would not otherwise have. Of course, I am still trying to meet people outside of the Greek system, but if I struggle or am having a hard time, I have this truly lovely group of girls to fall back on. I am definitely one of those people who thrives on being social. I need friends. Definitely a couple close ones. Preferably, an additional gaggle of many more casual friends.

Here are some things I have filled my belly with lately…

Simply Pumpkin Waffles

Recipe: Serves 2

1/2 cup whole wheat pastry flour

1 egg

1/4 cup pumpkin

1/4 cup milk

1 tsp baking powder

1 tsp vanilla

2 tbsp brown sugar

pinch salt

cinnamon

pumpkin pie spice

1 tsp pumpkin spiced coffee creamer (if you have it…)

Top with: Butter, almond butter, maple syrup, peanut butter, coconut butter, or whatever you like!

Directions -

Mix all the dry ingredients in one bowl and the wet in another. Pour the wet over the dry and stir with as few swoops as possible. Pour into the hot waffle iron. Makes two waffles.

Crispy  Fish Tacos with Chipotle Sauce


Recipe: Serves 4

1 pound basa

1 egg + squirt of dijon mustard

1 cup whole wheat bread crumbs

8 whole wheat tortillas, warmed

1 cup cheddar cheese

1 1/2 cup cabbage, chopped

1/2 onion, diced

1 carrot, shaved

For the sauce – 1 cup sour cream, juice of 1 lime, chipotle chili, cumin, dash cayenne, fish seasoning or seasoning salt

Directions:

Dredge the fish in the egg/mustard mixture, coat in bread crumbs, and grill in a pan on medium heat. Flip and let cook until thoroughly white.

Warm the tortillas, assemble the sauce, and serve!

Caramelized Onion and Pear Flatbread with Walnuts and Mozzarella

Magical

Doesn’t do it justice.

The name says it all!

Take your whole wheat pizza dough and flatten onto a well-floured baking sheet. Top with sliced onions, thinly sliced ripe pear, crushed walnuts, mozzarella cheese, and sea salt. Bake at 450 for 10-12 minutes.

How To Crack A Coconut

Hello everyone! I am sorry that I haven’t been posting as often! I have been staying at my lovely friends’ homes, bouncing around, and living out of a suitcase. However, today Emily and I whipped up a bomb lunch that I highly recommend you make! Once again, we went to HEB with no idea what to make and came up with a Coconutty Squash & Tilapia Flatbread! Sadly, the store didn’t have shredded coconut, so we had to buy a whole one…

How To Crack Open a Coconut

1. Get a towel, cup,  nail, hammer, coconut, and go outside.

2. Find the three darker indentations on the coconut. Hammer a hole into each indentation.

3. Drain the coconut water into the cup.

4. Once all of the coconut water is out, beat the coconut with the hammer. Try to aim for the general area of the three holes you made.

Once I got all my anger out on the coconut, I was ready to make lunch.

Recipe: Serves 2

Ingredients

2 whole wheat tortillas

2  4-ounce filets of tilapia

1/3 cup finely chopped coconut meat (you can substitute shredded coconut)

1 cup diced butternut squash

1/3 cup diced sweet onion

canola oil (or you can sub coconut oil if you have it!)

rum extract

cinnamon

salt

pepper (if you wish, Emily did, I didn’t)

almond slivers (optional)

To prepare, finely chop the coconut meat until you have about 1/3 cup. Finely chop up about 1/3 cup’s worth of sweet onion. Skin part of a butternut squash and chop into thinnish cubes, about 1 cup full. Rub a few drops of rum extract onto the tilapia filets and sprinkle on cinnamon and sea salt. Preheat the oven to 375.

Place two pans on the stove at medium heat and add 1 tsp canola oil to each. Divide the coconut and onion between the two pans. Saute & stir until light brown.

In one pan, add another 2 tsps of canola oil and stir. Throw in the butternut squash and cover. Occasionally stir. Remove from heat when the squash is soft and lightly browned.

In the other pan, place the tilapia on top of the coconut-onion mixture. After a few minutes, flip the tilapia and cover. Remove from heat when the tilapia is white all the way through.

Combine all of the onion, squash, fish, and coconut into one pan and lightly mix. Add salt.

Lightly spray the two whole wheat tortillas with canola oil (or coconut oil if you have it!). Pop in the oven for a few minutes until crispy.

Optional but recommended: Once you take out the tortillas, spread a thin layer of coconut butter over them.

To serve, slice the tortillas into quarters. Top with the squash-tilapia mixture. Garnish with slivered almonds, salt, and toasted coconut. Serve with a side salad!

Benefits:

Coconut * coconut gets a bad rap because of its saturated fat content, but its fatty acids are mainly medium-chain triglycerides, not long-chain. The long-chain triglycerides are bad for our cholesterol levels, but coconut has been shown to improve cholesterol levels. Animal studies suggest that medium-chain triglycerides can increase metabolism.

Cinnamon * In one study, after taking 1/4 – 1 tsp cinnamon daily for 40 days, all participants benefitted from a reduction of fasting blood sugar levels, blood triglycerides, and LDL (bad) cholesterol! It is very high in antioxidants and can help stabilize blood sugar levels, which will help prevent an insulin spike, and thus the storage of fat.

Tilapia * a lean source of protein that has some omega 3’s!

Butternut squash * A great source of Vitamin C, A, potassium, manganese, and folate. It is also very high in fiber and water content!

Whole wheat *  when you choose white flour over whole wheat flour, you are losing over half of the B vitamins, fiber, folic acid, calcium, zinc, phosphorous, copper, and iron. Whole grains reduce your risk for diabetes and have also been linked to weight loss and maintaining a lower BMI.

Make now. Thank later.

I made this for dinner for my friend Clare and I. I went into Whole Foods with no clue what to make and was trying to think of my favorite dishes from restaurants. At my favorite restaurant in Santa Barbara, I always get the fried chicken salad with buttermilk dressing and cornbread. At one of my favorite restaurants in Austin, I always get the fried catfish beignets. Clearly, they aren’t the healthiest of meals, but I don’t go out to eat often! So no biggie. Anyway, with these dishes in mind, I came up with…

Southern Salad with Crusted Catfish and Maple Pecan dressing.

This may sound like heavy dinner but it is actually pretty healthy. You can adjust the amount of dressing if you’re watching calories, but its so flavorful, you don’t need a mass amount anyway! :)

Recipe: Serves 2 Southern belles

Ingredients:

1/2 cup pecans

1/4 cup pepitas

2   4-ounce filets of catfish

whole wheat flour

1 egg

scoop of cornmeal

chili pepper

cajun seasoning

salt and pepper

canola oil

maple syrup

honey

light sour cream

milk

Preheat the oven to 400.

Roast chopped pecans and pepitas at 400 until browned. The pecans will be done earlier, so be sure to scoop them out first.

Mash a handful of roasted pecans until they are a fine powder. On a plate, combine the powdered pecans with a scoop of cornmeal, salt, and a few shakes of cajun seasoning and chili pepper.

Dredge the catfish filets in whole wheat flour. Dip into 1 beaten egg. Then, dip them into the cornmeal mixture until thoroughly coated.

Spray a pan with canola oil. Pan fry the filets for a couple minutes on each side at medium heat until they are lightly browned.

For the dressing:

In a bowl add a handful of roasted chopped pecans and a big squeeze of maple syrup. Mash the pecans into the syrup. Add a small squeeze of honey, two big spoonfuls of light sour cream, and 2 tbsp of milk. Mix and mash well.

To serve:

Toss your mixed greens in the dressing and top with the catfish. Garnish with sliced peaches, roasted pecans, and roasted pepitas.

Benefits:

Pecans * contains vitamin E, calcium, magnesium, potassium, zinc, protein and fiber! The fat in pecans is 90% monounsaturated and 70% monounsaturated (the good kind). Vitamin E is a potent antioxidant. Studies have shown that pecans can lower cholesterol and thus are heart healthy! They also have been linked to reduced risk of breast cancer and weight loss.

Catfish * a lean source of protein that contains omega 3’s.

Peaches * a delicious source of vitamin A and C, niacin, and potassium.

Pepitas * contain fiber, manganese, magnesium, phosphorous, vitamin K, copper, iron, tryptophan, and healthy fats!

Caymans Trip: Wrapped Up

I don’t want to write a whole additional post about the vacation so I am just going to add a bit :)

So mi madre, step pappy, and I went to the Caymans. I exfoliated myself with sand…

And went scuba diving… (NERD ALERT)

And ate delicious seafood…

Salmon and Mango sashimi

Lobster and Avocado roll

Delicious grouper with creamyfatsauce

Ceviche that I WILL be recreating… Salmon, Whitefish, Mango, Onions, and SWEET POTATO!

I also finished up my book, The Devil’s Highway


Can you recommend my next victim book?

Now, I am back home in Texas and I am excited to cook up some recipes tomorrow!!

HealthiFRIED Fish!

I am sorry the posting has been a bit sporadic, my boyfriend came to visit me for a week! He used my blog like a menu and I found myself remaking some of the dishes :) Finals will be over on June 11th, so I will do my best until then… but studying comes first. Unfortunately. Hopefully my grades will reflect that mantra, however I doubt it. My physics and Ochem grades seem impervious to my studying. Tests that I waste my life away studying for will come back dreadful and tests that I was like OH SCREW IT will come back great.

Anywho, on to the grub. Growing up, I loved fried catfish. I still do, and I got a hankering for some today. However, I don’t own a deep fryer (nor do I have the desire to) so I had to healthify the recipe. Not that I’m complaining ;)

Recipe: Serves 1

Crack 1 egg into a bowl and spoon out most of the egg white. Add a dash of garlic powder, salt, and pepper and stir with a fork.

Measure out 1/4 cup whole wheat panko breadcrumbs and pour onto a large flat plate. Shake the plate to evenly distribute the crumbs.

Turn on the stove to medium heat and spray a pan with canola oil.

Dredge 4 ounces of white fish (I used sole) in the egg. Lay the fish in the bread crumbs. Flip it to the other side. Fill in any missing patches with breadcrumbs.

Lay the fish in the pan and let cook for a couple minutes. Flip to the other side.

Serve with a grain and/or veggie of your choice!

Benefits:

White fish * High in protein in B vitamins and low in fat. Sole is also high in selenium and calcium.