Our first impression when we read this catchy title in a recent national cooking magazine was, "Gee, this author shops in a store laid out like ours--where several fresh fish cases are located at the end of aisle 6." However, in reading further we found that the magazine recipes were all for canned fish (in our stores, that's located at the front of aisle 3).
Since we both live where fresh fish is plentiful and inexpensive at the supermarket or fish monger, we decided to borrow the title, but focus our recipes and menus on the best of the season's fresh fish. Depending on where you live, you may find some of the fish called for in the recipes comes to your market previously frozen. Even so, fish is one of the best choices for the limited amount of protein that we're allowed in our meal plans each day. Not only is fish lower in calories than meat or poultry, but some of the fats contained in some fish are actually quite beneficial.
Called omega-3 oils, they are considered "essential" fatty acids--essential to have because the body can't function without them and essential to eat because the body can't make them. Studies suggest that eating certain types of fish can reduce your risk of heart disease by helping to lower blood cholesterol and blood pressure, counter arthritis, and stimulate the immune system. Now, ongoing research seems to indicate that omega-3 oils may also prove to help prevent or improve a host of brain-based disorders, from mild memory loss to Alzheimer's' disease, depression, and schizophrenia.
Evidence is mounting that we should all eat fish at least twice a week--not any easy task for those of us living in the United States, which is not a particularly "fish loving" nation. Best sources of omega-3s are fresh tuna, mackerel, bluefish, salmon, rainbow trout, lake trout, shad, and pompano. In addition to oily cold-water fish, other food sources of omega-3s include egg yolks, poultry (especially free-range), leaner kinds of fish, and organ meats. Since egg yolks and organ meats are severely restricted in a diet for anyone with diabetes, it makes sense for us to load our recipe repertoire with wonderful fish recipes that everyone will enjoy. Next month we'll focus on poultry--preferably free-range which is now more readily available nation-wide.
For our first menu we thank Suzanna Foo, one of the country's leading chefs and owner of a restaurant we frequent when in Philadelphia, for the inspiration of the recipes. In place of the halibut, one could also use an equal amount of catfish, cod, flatfish, grouper, monkfish, pollock, red snapper, swordfish, or turbot with few changes in the nutritive values and none in the exchanges.
With the halibut we suggest a delightful combination of young green beans, mushrooms, and bean sprouts seasoned with garlic and a dash of balsamic vinegar. The cantaloupe granità (Italian ice) for dessert comes from our award-winning Joslin Diabetes Gourmet Cookbook. Feel free to substitute other ripe melons for the cantaloupe.
(for the recipes, click on The Recipes or click on the individual recipe above)
How about a whole meal in a bowl lined with a flour tortilla? Well this one is easy to make, fun to eat, and looks wonderful. Try it for guests or the family. In place of the tuna, try grouper, mackerel, mahi-mahi, mako shark, monkfish, pompano, salmon, red snapper, striped bass, or swordfish. You could even use seafood such as shrimp or scallops--even lobster if the budget allows or you're lucky to live where lobsters are fresh and cheap. A lively mango salsa tops the dish and dessert is a medley of summer's best fruits.
(for the recipes, click on The Recipes or click on the individual recipe above)
Our third menu uses our rendition of the spicy pineapple curry sauce that's frequently served on the menu at the Golden Door, the Escondido, California, fitness spa where Michel Stroot whips up exotic and delicious low-fat food. Here, we've simplified his sauce recipe and teamed it with grilled swordfish steaks served over barely wilted fresh spinach and basmati rice. If you can't get good swordfish, you could use grouper, halibut, mahi-mahi, mako shark, monkfish, rockfish, red snapper, salmon, or tuna. Do try cooking spinach this way. With this cooking method we've converted many die-hard "spinach-haters" to people who prefer spinach to most other vegetables.
Since dinner's on one plate, we decided to forego a salad and at the request of one of our readers, splurge with a fresh strawberry pie made with the luscious berries now in the produce market.
(for the recipes, click on The Recipes or click on the individual recipe above)
Our final menu features fresh salmon with a luscious fresh tarragon sauce. Salmon is not a fish that can be easily substituted for; your best choice is char or trout, both members of the salmon family.
The vegetable accompaniment is sautéed cucumbers, a vegetable we usually serve raw that is delightful when quickly cooked until still crisp to the bite. Salad is a favorite at our homes, ruby-red radicchio with a smidgen of warmed low fat goat cheese.
Dessert is Iced Bing Cherries--a simple, but luscious finish to a terrific meal. We remember a magazine article years ago about the lunch catered to the cast on the set of the famous movie Giant. Several desserts were offered on the buffet--peach cobbler, several kinds of pies, chocolate cake, banana pudding, and small bowls of bing cherries sitting atop small ice cubes. The article claimed most of the cast and crew opted for the cherries!
(for the recipes, click on The Recipes or click on the individual recipe above)
