DEBRA'S HEALTHY LIVING

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FISH AND SEAFOOD

Welcome to a Healthy Lifestyle!

Wild Salmon Teriyaki 

Wild King Salmon (washed and dried)

 

Prepare the sauce

1 3/4 c. H2O

1/4 c. tamari/soy sauce

1 T. grade B maple syrup

1T. grated ginger

1/2 lb. fresh shitake mushrooms or other slivered if desired

1 small yellow onion slivered

1 T. arrowroot dissolved in 1/4 c. H2O

Scallions to garnish

  • Saute mushrooms in olive oil or sesame oil till golden.

  • Add onion and continue to sauté till golden.

  • Add water, tamari, maple syrup and ginger to 2 cup glass measuring cup. Pour over onions and shitake and bring to a boil.

  • Once boiling add dissolved arrowroot. Sauce will thicken as you stir. Turn to very low heat to keep hot.

  • Wash and dry salmon. Lightly salt it.

  • Sear skin side of salmon on a med. heat skillet in oil.

  • When the skin is crispy to the touch turn to the pink flesh side down for 3 mins. or so. It should be lightly golden.

  • Plate fish and teriyaki sauce. Garnish with scallions.

Halibut w/ Shitake Caper Ragout 

1 lb. slivered fresh shitake mushrooms 

3 cloves slivered garlic

1 tsp. minced capers

1/2 c. chicken or fish broth.

1/2 c. diced tomatoes (skins and seeds contain lectins)

fresh basil as desired

Cold pressed olive oil 

 

  • Saute mushrooms in 1/4 cup olive oil until golden.

  • Add slivered garlic and capers and cook garlic but do not brown.

  • Add broth of choice.

  • Reduce broth until mixture is juicy. 

  • Briefly stir in tomatoes with heat turned off.

  • Add fresh basil to mixture at the last minute.

  • Let rest in the skillet while you sear the fish.

 

1 lb. halibut cut into 3 or 4 nice pieces.

 

  • Wash and dry halibut.

  • Rub with a bit of salt and black pepper.

  • Heat skillet on medium high heat with 2 to 3 T. olive oil.

  • Add fish. It should be a strong sear as the fish hits the pan.

  • Cook uncovered until you see that the fish is strongly golden on the first side. Turn fish and cook for no more than 2 mins. on the second side.

 

*Spoon ragout on plate and top with seared fish. 

Sole w/ 

Vegetable Ribbons

1.5  lbs. grey or lemon sole, cod, pollack or other whitefish.

3 eggs whipped

1 c. white rice flour or arrowroot with 1 t. added sea salt/blk pepper

c.p. olive oil

 

  • Wash and fish.

  • Heat skillet with oil.

  • Dip fish in egg wash and then dredge in flour.

  • Add to hot skillet and brown on both sides well.

  • Place on serving dishes.

 

1 lb. slivered fresh shitake mushrooms

1 med. yellow onion slivered

1 lg. carrot made into ribbons with vegetable peeler

1 med. zucchini made into ribbons with vegetable peeler

(skins and seeds of zucchini contain lectins)

olive oil

salt/blk pepper

 

  • Saute mushrooms until golden.

  • Add onion and stir until golden.

  • Add salt and pepper to taste.

  • Add carrots and stir until just wilted.

  • Add zucchini and stir until just wilted.

 

*Top fish with mounded vegetables.

Oysters w/ parsley-garlic butter

*I suddenly got in the mood for escargot. I could only find it

frozen with a sauce already on it. I always have to satisfy my desires so this is what I did:

18 oysters shucked and ready to serve

1 stick pastured butter or 1/2 c. olive oil

3 to 5 cloves of garlic finely minced

1 large bunch of parsley finely minced

a bit of sea salt and black pepper to taste

 

  • Turn your broiler to high.

  • Place oysters on a baking sheet.

  • Sauté garlic in butter to cook through but do not brown.

  • Add minced parsley to garlic butter and mix well.

  • Spoon sauce onto each oyster dividing evenly.

  • Place under the broiler for 2 mins..

  • Check to see if the oysters are cooking evenly.

  • Rotate your pan if needed.

  • Broil for 2 mins. more making the broil about 4 mins. total.

  • The sauce should look beautifully golden when the oysters are ready.

  • Serve immediately as an appetizer or part of a main meal.

Risotto w/ Shrimp & Asparagus

RISOTTO

1 c. Italian Arborio or Spanish Bomba rice

1 medium diced yellow onion 

1 quart chicken, turkey or vegetable broth 

1/4 c. cold pressed olive oil

1 t. sea salt or herbamare

 

  • Saute onion in olive oil until golden brown.

  • Add rice and slightly brown with onion.

  • Add salt and broth.

  • Bring to a boil.

  • Bring to a simmer and cover.

  • Cook for 30 mins.

  • Turn off heat leaving cover on until you’re ready to serve.

  • My risotto recipe is very simple and I have had some food snobs admit to me that it’s delicious.

SHRIMP

1 lb. Fresh shrimp shelled

Olive oil

Sea salt

  •  

  •  Wash, dry and sprinkle shrimp lightly with sea salt.

  • Heat a skillet to medium high heat.

  • Add a drizzle of olive oil.

  • Add shrimp one at a time making sure to leave an inch or so of space around each one.

  • Let shrimp brown well on the first side (Be patient they will cook most of the way through on this side).

  • Turn each shrimp when nicely browned and cook for about 1 min. on the second side.

  • Spread shrimp out on a small platter and plate away. 

ASPARAGUS

1 bunch asparagus

olive oil to drizzle

sea salt

 

  • Cut asparagus into 1 inch pieces.

  • Heat a skillet on medium high heat and add asparagus. 

  • Drizzle a bit of olive oil and a little salt over asparagus.

  • Allow asparagus to brown on the first side for about 3-4 mins.. 

  • Toss briefly in the pan more before turning out as garnish.

Curried Fish Stew

6 T. c.p. olive oil

1 large onion diced

2 c. diced yam 

2 small diced zucchini 

3 cloves garlic slivered

1 T. fresh ginger juice (grate fresh ginger and squeeze)

1 small roasted red pepper diced for reduced lectins

1 t. Penzey Spice hot or sweet curry powder

1 t. green curry paste

1 lb. fresh thin cut up string beans 

2 Tbsp. fish sauce (opt.) or sea salt to taste

1 to 2 T. organic tamari

1 can full fat coconut milk

1 tsp. organic cane sugar (Heavenly Organics)

1 bunch fresh cilantro crudely chopped

1 lb. stripe bass, grouper or other white fish cut into chunks

 

  • Saute onion until golden. Add garlic and red pepper continuing to sauté.

  • Add coconut milk and all ingredients up to palm sugar.

  • Simmer unti yams are just soft.

  • Taste broth and adjust salt and sweet balance.

  • Add fish chunks and cover for 5 mins. until fish is just cooked through.

  • Gently stir in cilantro.

 

*Serve over vermicelli with greens for a balanced meal.