Simple Fish Dinner

It's been a long week for me, not sure why really but when it came to dinner last night I was up for something simple and easy. I had de-thawed some fish the night before so I knew that was going to come into play somehow. My husband and I have always been health conscious, eating whole grains, lots of vegetables and of course limiting our red meat in-take. Living on the West Coast we ate a lot of fish and the options were just amazing. Now in Chicago, it's not as easy to get the same quality fresh fish so I have been purchasing more frozen options, which to my surprise have been delicious and easy to prepare.

After watching a special on today, regarding the quality of Seafood outside the U.S. My decision in purchasing local when ever possible was reaffirmed. The special stated that 80% of the Seafood consumed by Americans is imported and a study done by Department of Agriculture in Alabama showed that 40% to 50% of that fish contained chemicals that are so toxic to humans they are banned in all foods in the U.S. So check your labels and support U.S. companies.  When buying from local companies, you not only receive food at it's peak of freshness you also help the small local farmers.


WILD TURBOT FILLETS - Turbot is a white, delicate fish and is perfect for a light, healthy meal.
4 Fillets
1/2 tsp Paprika
1/2 tsp Coriander
1/4 tsp Mustard Seed
1/4 tsp Celery Salt
1/4 tsp Garlic Powder
1/4 tsp Onion Powder
1/4 tsp Freshly Ground Pepper  
1 1/2 tbsp Olive Oil
Pinch of Salt

Mix all spices together then evenly sprinkle on both sides of each fillet. In a large saute pan, coat bottom of pan with olive oil. Heat the pan to low to medium heat. Once the oil is hot (if you are not sure if the oil is hot, sprinkle a drop of water into the pan, if it sizzles the pan is ready to go) place the seasoned fish into the pan and leave for 2 to 3 min, carefully flip the fish and cook for the same time on the other side. When the fish is ready it will become flaky and easily break apart. You should have a nice golden color on each side.

Tonight I served the fish with steamed baby carrots, seasoned with just salt and pepper and a whole grain couscous. By starting my carrots first, then the couscous and then the fish everything was finished and ready to serve at the same time. Perfect choice for a quick and healthy dinner, the entire recipe including prep time only took about 20 minutes. 

Have a great weekend everyone.
GO BEARS!