Friday’s Flavors: Easy, Tasty Fish (Paleo, Keto, Anti-Candida Friendly)

Hey, Foodies! Happy Friday!

I eat a lot of seafood, but I can’t stand fishy flavors. Seriously. To me there’s nothing worse than feeling like you’re eating fishing bait that’s been sitting out in the sun. But the catch is, if you stick with only milder flavored fish, you lose out on some of the health benefits found in those stronger tasting swimmers.

Red Snapper and Air Fried Spinach

And sure, you can make a fancy sauce to mask the flavor, or use copious amounts of condiments, which is great when it works (until you read the nutritional label on that bottle of YumYum sauce). But what if you have dietary restrictions, either self-imposed or medically necessary?

Then you’re stuck either suffering through the flavor or missing out on one of the foods you should be including in your diet. Or, you can give my quick, easy go-to that works well on every fish I’ve used it on a try. Bonus? It’s paleo, keto, anti-candida and I believe even celiac friendly.

Ingredients:

Fish of choice

Almond Flour

Garlic Powder

Onion Powder

Garlic Salt

Old Bay

Pepper

Olive Oil

Preparation:

Mix spices with almond flour. Proportion to your own taste: I usually go heavy on the Garlic and Onion Powders, light on the Salt and Pepper, and medium on the Old Bay. Amount will vary based on how many fillets or the size of the fillet you are preparing. I usually allow at least 1/4 cup of Almond Flour for every small fillet. And when I say I go heavy on a spice, it means pretty heavy, at least a tablespoon or more.

Rinse and dry fish. Dredge in your flour mixture.

Pour a small amount of Olive Oil in a non-stick pan and heat on medium high heat for thinner fillets, medium for thicker. When oil is hot, add fish. If the fillet has scales, begin with the scaled side down. If you’re cooking a thicker fillet, turn heat down to about a 4 after adding the fish.

You will need to add more oil as you cook – the secret to developing a nice crust is to use the minimal amount of oil. When the pan gets dry, add a dash more oil as needed.

Sea Bass and Oven Roasted Fennel

When the fish becomes cooked about 60% through (track the change in color as the cooked portion rises from the bottom to the top), flip. Cook until done. For a small fillet, this is usually 4 minutes on the first side, 3 on the second. For a thicker fillet, 12 and 8, and sometimes a minute or two on the sides and ends. Check to ensure doneness. Serve with a wedge of lemon if desired.

And that’s it! Much simpler than masking the flavor with a fancy sauce, much leaner than most condiments.

If you try it, please let me know how you like it!

Check back next week for more Friday’s Flavors!

Friday’s Flavors: Conch Fritters With Key Lime Dipping Sauce

Hey, Foodies! Happy Friday!

c5I really like a good conch fritter, but I feel like when you order them at a restaurant, they’re hit or miss. Sometimes they’re just a hard little ball of deep fried dough, other times the conch is hard and chewy, but when they’re done right, they’re tender and flavorful and oh so good – and they’re probably not nearly as hard to make at home as you think!

(The hardest part is getting conch, and while most recipes will tell you to use fresh, I’ve never had a problem using frozen.)

Ingredients:

3/4 to 1 pound conch meat (fresh or defrosted)

1/2 bell pepper

1 large shallot

1-2 ribs celery

6 cloves garlic

1 cup all purpose flour

3/4 cup whole milk

1/2 cup eggs, beaten (2 large eggs will usually do)

1 tablespoon melted butter

1 tablespoon Old Bay

a pinch of baking powder (1/4 to 1/2 tsp)

garlic salt to taste

peanut oil for frying (or oil of choice)

Key Lime Dipping Sauce:

1/2 lime

mayonnaise

(optional) crème of coconut

Preparation:

c6Finely chop the bell pepper, shallot and celery. Peel garlic and get the rest of your ingredients ready to go.

Beat the conch on both sides with the business end of a meat mallet. Dice into 1/4 inch pieces, then chop in a food processor for a few seconds.

cMix flour, milk, beaten eggs and melted butter together. Add baking powder, Old Bay and garlic salt, stirring until well mixed.

Add bell pepper, shallots, celery, crushed garlic and conch. Mix well with a fork, making sure to break up any clumps of conch.

Heat oil over medium high heat to about 350 degrees. If you don’t have a way to measure the temperature, slowly c3increase heat until the oil sizzles but not spits when you add a drop of water.

I like the fritters to take their own shape, kind of like alien sea creatures, so I use a fork to push a small spoonful off the spoon into the oil. Work in small batches, making sure to not overcrowd the fritters. When they turn a nice golden brown, remove with a metal slotted spoon and set on a baking sheet lined with a couple layers of paper towels to dry.

c4To make the dipping sauce, juice half a lime and add mayonnaise a little at a time until it reaches a nice consistency (it doesn’t taste like mayonnaise at all when you’re done). Bonus points for adding a touch of cream of coconut (you can find it in a squeeze bottle and it makes the BEST at home Pina Coladas!)

Serve with lime wedges. Cilantro makes the best garnish if you want to get fancy.

If you try it, please let me know how you like it!

Check back next Friday for more Foodie Flavors!

Friday’s Flavors: Scallops And Pasta In Blue Cheese Cream Sauce

Hi, Foodies! Happy Friday!

sc1This week I was craving seafood pasta in a creamy cheese sauce, but I was feeling lazy – I didn’t feel like making a roux, or stirring constantly – I really just wanted to do minimal effort, tossing some ingredients together, while enjoying maximum flavor. This creamy blue cheese sauce is the solution!

Ingredients:

1 1/2 pound scallops (shrimp work well too!)

1 cup crumbled blue cheese (I get 1 cup from a 5oz container)

1/2 cup heavy cream

1/3 cup dry white wine

2-4 cloves garlic

1 tablespoon butter

1 tablespoon olive oil

salt and pepper to taste

green onions to garnish

grated parmesan (optional)

Preparation:

sc2In a large pan combine olive oil with melted butter. Usually I’d say sear the scallops a couple of minutes on each size until they caramelize a nice, crusty brown, but I got a new pan and that didn’t happen this time. 😦

But, cook your scallops (or shrimp) until almost done, then add white wine, crushed garlic, cream, and crumbled blue cheese. Add salt and pepper to taste. Cook several minutes to allow to reduce. (The sauce won’t thicken until it cools.)

Toss with your favorite pasta. Garnish with green onions and a handful of fresh parmesan if so desired. Then dig in!

If you make it, please let me know how you liked it!

Check back next Friday for another recipe.

 

For Foodies: Friday’s Flavor ~ Cornbread Crab Cakes (Yeast Free)

Hey, Foodies! Happy Friday!

cc6I LOVE crab cakes, but they’re one of those things that are hit or miss. Either they’re great, or not so much, and with the price of crab, no one wants to risk making a recipe that could turn out on the not so much end of the spectrum. But this recipe is seriously good, so do it – take the risk! You won’t regret it!

Now first, I can’t take full credit for this recipe. I had just bought a container of lump crab meat (and FYI, the most important thing is a quality crab meat) and I had cornbread on hand (because I can eat it since it doesn’t have yeast, but I’m not a huge fan of it. Once I kill my initial bread craving with it, I don’t want anymore) so I Googled cornbread crab cakes to see if it was a thing.

What I found was Lawrence Page’s recipe over at Tasty, which I used as my inspiration. I’ve made the following recipe twice now, and even though it takes about an hour (45 minutes prep, 15-20 cooking),  I can’t wait to eat make it again!

Ingredients:

cornbread: 2 cups, crumbled (If you use the Jiffy mix, 2 cups is about 2/3 of the finished product)

orange or yellow bell pepper: 1/2 cup chopped small

green onion: 1/2 cup  (slice lengthwise and chop)

celery: 1 rib, minced

mayonnaise: 1/3 cup

sour cream: 1 and 1/2 tablespoon

cilantro: 2 heaping tablespoons

garlic: 4 cloves, crushed in a garlic press

eggs: 2 large, beaten

Old Bay seasoning: 1 and 1/2 tablespoons

garlic salt: to taste

olive oil: 2 teaspoons

fresh lump crabmeat: 1 pound

vegetable oil for frying (I use Canola Oil)

Preparation:

cc2Chop bell pepper, green onion, celery and cilantro and add to a large bowl.

Add 2 cups crumbled cornbread, and mix.

Next, add mayonnaise, sour cream, and beaten eggs.

Break up the crab meat and add.

cc1Top with crushed garlic, Old Bay, garlic salt and olive oil.

Combine ingredients together evenly, mixing with a fork or your hands.

Form into patties about 2.5 inches in diameter and place on wax paper.

Heat vegeatable oil in a large frying pan over medium high heat. When oil is ready (it sizzles when a drop of water is added), it’s time to begin!

ccUsing a metal spatula, transfer crab cake patties from the wax paper into the oil, working with about 4 at a time. Cook until golden bown, then flip. It usually takes about 2-3 minutes a side, but you might notice that with each batch, the cooking time gets a little shorter. I also turn the heat down a notch with each batch to keep the frying consistent.

When done, use spatual to transfer to a papertowel lined plate.

Makes 16 crab cakes at the above size.

If you try it, I’d love to hear what you think!

cc7

 

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