Green Beans and Cod

frozen cod

chili-lime panko bread crumbs

frozen green beans

Oh, a perfect, very simple, dinner.

Thaw the cod, then coat in bread crumbs.  Fry fast, in bacon grease or butter.  Serve with steamed green beans and tarter sauce or whatever salad dressing you like.  Ranch is good.  Tonight I chose Classic Caesar dressing.  Ohhhh, this was wonderful! . . . Lin

Talipia, Quinoa and Peas

1c quinoa red or white

2c water, chicken, or vegetable broth

2c frozen peas

Talipia filets

Today I initiated the little rice cooker my daughter bought for me. It's a smart little thing. It took longer than I thought it would, but as soon as it was cooked properly it just shut itself off! All together about 40 minutes, start to finish. If you don't have a rice cooker, just put the water quinoa and peas into a pan. Bring it to a boil, reduce to a simmer, cover and cook until the water has asorbed.

Sprinkle the fish with your favorite seasonings while the quinoa and peas cook. Add the filets to a non-stick pan with a little water or butter. Cook just a few minutes on each side, plate and serve. Makes a nice dinner for 2. . .Lin

Tilapia and Broccoli

4oz. Tilapia filet - thawed

2/3c chicken broth

1 sm. crown of broccoli

Basil-Lime seasoning

fresh ground pepper

fresh ground pink Himalayan salt

Cover the tilapia with seasonings and place in a non-stick pan with the chicken broth. Simmer 5 minutes turning once. Meanwhile, separate the broccoli into florets and slice the stems into a 2qt. pan with about ½” of water in the bottom. Simmer on low-medium 5 minutes. Drain and add seasonings and a little butter. Pour pan drippings over the fish and serve. This recipe is for 1 and can easily be expanded for 2-4. . .Lin

Catfish and Vegetables

½# of catfish filets per person

fresh broccoli

Vidalia onion(s) sliced

In a non-stick pan, simmer catfish with a little water. After 5 minutes, add broccoli, onion and continue to steam-saute', covered, another 10-15 minutes. Add 1-2T butter, cover and turn off heat.

Season as desired. Today I used coarse-ground sea salt and a little Tandoori, an Indian seasoning, on the fish. It was really good :-) . . .Lin

Tilapia and Vegetables

3-4 extra large Brussels sprouts

1-2 extra large carrots

1 large sweet onion

Tilapia filets

In a small covered pan, steam-saute' quartered Brussels sprouts, sliced carrots and halved-sliced onion in a little water for about 8 minutes. Meanwhile, in a covered non-stick pan, heat a tablespoon of butter and some balsamic vinegar. Add the tilapia and let the filets sizzle-saute' over medium heat, covered, a few minutes. Flip and cook the other side. Drain vegetables then add a tablespoon of butter, sea salt and fresh ground pepper. Mix and serve. . .Lin

Kale and Tilapia

Wash, chop and steam a bunch of kale until tender.

Meanwhile saute' tilapia filets in a mix of extra virgin olive oil and Balsamic vinegar. Plate and drizzle with leftover cooking liquid, a squeeze of fresh lemon and a pinch of lemon zest. . .Lin

Talipia and Vegetables

1  carrot

½ onion

¼  small head of cabbage

1 pc frozen, thawed Talipia

This is a quick dinner or lunch for one. Add more vegetables and fish for a bigger group.

Put sliced-chopped vegetables in a non-stick pan. Add a couple tablespoons of Lemon-Oil dressing, stir, cover and cook until crisp-tender. Quick-fry the fish in the same pan, adding more dressing if needed. Serve with another drizzle of dressing. . .Lin

Fish and Vegetables

Sauteed Corn and Potatoes
2 ears of fresh corn

3 sm.-med. Yukon Gold potatoes

1 med. Vidalia onion

a few shakes of Rosemary Seasoning

several sprigs of Lovage

Cut kernels off corn cobs, half then slice potatoes and onion. Combine this in a non-stick pan in 1T butter. Sprinkle with a little Rosemary Seasoning and saute' covered over med-high heat for 5 minutes. Uncover, reduce heat and stir occasionally. Add finely sliced lovage leaves and stems. Continue to saute' until potatoes are done the way you like.

Tilapia — Melt 1T butter in a non-stick frying pan. Add fish that has been peppered and sprinkled with seasoned salt. Fast fry on both sides.

Serve with Sauteed Corn and Potatoes and a small 5-Ingredient Salad. . .Lin

Tilapia and Vegetables

2 carrots

1c broccoli

1sm onion

4sm potatoes

2 4oz pieces of tilapia

seasonings
corn flour

Chop vegetables, steam in a little water until barely tender. Season filets then roll in corn flour. Fast fry in a little extra virgin olive oil and butter. . .Lin

Lemon*-Dill Tuna Cakes

Mix together:

1    egg-beaten

¼c milk

¼c mayonnaise

½t  fresh ground pepper

½t  sea salt

¾t  dry dill weed

      zest of 1 lime*

1T  lime* juice

Whisk the first 6 ingredients together, then add lime or lemon* zest and juice. You'll notice the mixture thickens up right away. The addition of acid, in the form of vinegar, lemon or lime juice, to a milk mixture creates a chemical reaction and thickening. Essentially what you've created is buttermilk which is very flavorful in recipes!

Now add:

1  12oz can drained tuna

½ med onion-finely chopped

1  stalk celery-finely chopped

1c Italian bread crumbs

Combine, shape into patties and fry in a hot mixture of a little extra virgin olive oil and butter.  Pairs well with fresh fruit, raw vegetables and dip, or a salad. . .Lin

Cod Chowder

1  med  onion

2 stalks of celery

1 lg carrot

1-1/2c fresh green beans

1 lg clove - elephant garlic

4 Yukon Gold potatoes

Chop all the vegetables, however you like them, then saute' in a little butter for about 7 minutes.  Add 2c water (and powdered chicken bullion) or use chicken stock.  Simmer 15 minutes.

2 cans corn with liquid (not shown)

   celery tops - sliced & chopped

1# cod cut into bite-size pieces

1 can cream soup

1-1/2c half and half

Add corn, celery tops, cod, more water and seasonings if needed.  I used about 1T of my Rosemary Seasoning in addition to a couple tablespoons of powdered chicken soup base.  Simmer another 10-15 minutes, then add soup, half and half and heat again just before serving. . .Lin

Dinner In 10 Minutes

It started with a big handful of the lettuce mix I made a couple days ago, 1 chopped Roma Tomato and half a big avocado.  Then a drizzle of extra virgin olive oil, juice of 1/2 a fresh lemon, sea salt and fresh ground pepper, mixed in a big bowl.

Meanwhile I cooked 6oz of cod in olive oil.  When it was done on one side, I added 1/2 a can of dark red kidney beans to the pan, just to heat.  After plating, some lemon zest, juice, salt and pepper on the fish and - done!  Healthy food doesn't have to take a long time to prepare, just a little pre-planning. . .Lin

Cod Island - In The Vegetable Sea

1  med red beet

1  sm sweet onion

broccoli florets

1t butter - salt - pepper 

Chop the above.
Saute' - steam the beet 5-8 minutes in a covered pan

with 1/4c water ± a little butter, salt and pepper.

Add onion and broccoli, continue steaming until crisp-tender.

. . . with a little piece of leftover cod, ahhh, my kind of food! . . . Lin

Poached Cod and Steamed Vegetables

6oz  cod
2-3c  fresh vegetables

To poach the cod, put it in a small non-stick pan.  Add about a cup of water, cover and simmer 8-15 minutes.  Chop or slice vegetable, shown here - broccoli, red cabbage and onion, into a small heavy pot.  Add a little water, slow-simmer, covered 8-15 minutes.  Drizzle fish and vegetables with fresh lemon or a little Lemon Oil Dressing made according to the previously posted recipe, to which a little dill has been added. . .Lin

A Wonderful Seafood Chowder :-D

2  stalks celery

2  carrots

1  med onion

5  sm red or Yukon Gold potatoes

    scrubbed and finely chopped

1t ±  Rosemary Seasoning

Finely chop celery, carrots and a 1/4 chunk of the onion.  Mix in a heavy pot with fresh ground pepper, potatoes and Rosemary Seasoning.  Saute' fast in 1T butter, bacon grease or oil.  *Add a little water or white wine when browned to keep from sticking.  *Repeat this a couple times.  Normally, carrots and celery need a lot more cooking time than potatoes.  I'm cooking together now in this chowder to 'mush' the potatoes a little, which will add a lot of texture.  Next add:

1     can corn with liquid

3/4  med onion - rough chopped

celery tops from 3 or 4 stalks - chopped

4     bay leaves

1/2t  Old Bay Seasoning

Cover and simmer 20 minutes, adding water as needed, then add:

1 can of 'cream of' (celery, onion, mushroom, potato, shrimp, etc.) soup

1 can each:  water and milk (or half and half)

16 oz  thawed cod, pollack, shrimp, lobster, etc. - cut in chunks

Stir together, then gently simmer another 10 minutes.  Serve with cornbread, beer bread, biscuits or oyster crackers. . . Lin

!!! Sardine Salad !!!

Lettuce Mix - Be Creative!
  this one is cabbage, onion and 2 or 3
  different types of lettuce
1-2            pickling cucumbers

1/4-1/2 c  sunflower seeds

1  7oz       'tin' of sardines in spicy tomato sauce

Lemon-Olive Oil Dressing

This makes 2 big salads.  In each bowl, start with a big handful of lettuce.  Add sliced cucumber, sunflower seeds and sardines broken up a little.  Use 1/2 a tin for each salad.  Drizzle on some of the tomato sauce and some Lemon-Olive Oil Dressing (recipe was posted here earlier).  This one will surprise you.  If you like smoked Salmon, I think you'll like this.  And sardines are way cheaper. . .Lin

A Monday Night Dinner For One. . .

Zesty Beans And Onions

1/2#  mix of wax, green and purple beans

           take off stem end and cut each in half

1/2    Vidallia onion sliced lengthwise

1T     extra virgin olive oil

1T     white Balsamic vinegar

a little lemon thyme - strip the leaves off the stems

Simmer-steam the beans, covered, in a little water for about 8 minutes.  Add onions and simmer another 4 minutes.  By now water should be evaporated.  Drizzle on the oil and vinegar, add the thyme, toss, cover and let stand a few minutes.  I was SO surprised to see that the purple beans changed to dark green when cooked!  They all sure were good though. . .Lin

Smoky Sardine Spread

1  3.5oz  can of smoked sardines in oil - drained

3 T  sour cream, soft cream cheese or plain Greek yogurt

1     scallion - green onion - chopped

a little fresh dill weed

pepper and a pinch of sea salt

Combine everything in a small bowl.  Spread on a rice cake or some good rye bread.  (Next time I make this, I'll add a little Dijon or horseradish mustard). . .Lin

This dinner came about when one of my Facebook friends posted something about sardines in a way that made it clear, they were not his favorite food.  Then I had sardines stuck in my head.  That recipe and the one for the beans evolved from there.

Sardines, salmon and tuna are excellent sources of Omega-3 oil.  A wonderful anti-inflammatory and all-around good thing for our bodies.  We don't get enough of that here in the U.S. . . .Lin

Chowder

4 small carrots

3 ribs of celery
¾ large onion
3 small potatoes
1 can of corn
8 oz cod, haddock, pollock or tilapia
2 lg bay leaves
2 T chicken soup base
2 t ground rosemary
1/8 t black pepper
1 c milk (or half & half)

 

This is a thinner, lighter version of restaurant-style clam chowder.  Chop vegetables and sauté in 1 T each, olive oil and butter. Add corn and the water in the can. Cut fish into pieces, add and simmer 15 minutes. Add 3 cups water, chicken soup base, pepper and any other seasonings you want. Bring to a simmer for a few minutes. Add milk at the end, heat and serve. . .Lin