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Sauteed Scallops Over Spaghetti Squash

 

Sauteed Scallops over Spaghetti Squash

Sauteed Scallops over Spaghetti Squash

Yield: 5-6
Prep Time: 20 minutes
Cook Time: 1 hour
Total Time: 1 hour 20 minutes
No Ratings

Ingredients

  • 2 lb. spaghetti squash, cut in half lengthwise and seeded
  • 2 tablespoons The Olivique, Mediterranean Extra virgin Olive Oil, plus more for baking pan
  • 4 leeks, white and light-green parts only, thinly sliced lengthwise
  • 2 medium-sized shallots, peeled and thinly sliced lengthwise
  • 1/4 cup all-purpose flour
  • 10 large sea scallops, sliced in half
  • 1 teaspoon My Sage Gourmet Mediterranean Blend, or sea salt to taste
  • Freshly ground black pepper
  • 3/4 cup dry white wine (op1tional)
  • 2 tablespoons unsalted butter, chilled and cut into small pieces
  • 1 tablespoon minced chives
  • 1 teaspoon (or more) red chili flakes

(Optional)

  • Finely chopped wild mushrooms and/or chopped Asparagus tips
  • My Sage Gourmet Garlic Herb

Instructions

  1. Heat oven to 375 degrees.
  2. Place squash, cut-side down, on an oiled baking pan. Cook until easily pierced with a knife tip, about 45 minutes. Using a fork, separate the flesh into strands and transfer to a bowl. Cover.
  3. Rinse and dry scallops with a paper towel and sprinkle lightly with MSG Mediterranean Blend or sea salt and pepper. Set aside
  4. Heat 1 tablespoon olive oil in a saute pan over medium-low heat. Cook leeks and shallots, stirring, until crisp, about 10 minutes. Transfer to a plate.
  5. Place flour in a small bowl; dredge scallops. Return pan to heat; add remaining tablespoon oil. Sear half of scallops at a time until golden, about 3-4 minutes on first side. (Do not move or disturb them during this time.) Flip and sear 2nd side for about 1 minute. Season with My Sage Gourmet Mediterranean Herb Seasoning (or salt) and pepper. Cook remaining scallops.
  6. Increase heat to medium high; add wine or 3/4 cup water. Using a wooden spoon, scrape up any brown bits on bottom of pan. Cook until liquid has reduced by half.
  7. Slowly whisk in the butter until sauce begins to thicken, about 2 minutes. If adding wild mushrooms and/or asparagus tips, do it when you add the butter. As sauce begins to thicken, check seasoning. If needed, add another dash of My Sage Gourmet Mediterranean Herb Seasoning , My Sage Gourmet Garlic Herb, or salt and pepper.
  8. Divide the squash and leek mixture among four dinner plates. Top with scallops.
  9. Drizzle with sauce and garnish with chives and red pepper flakes.
  10. Serve.

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Nutrition Information:
Yield: 5 Serving Size: 1
Amount Per Serving: Calories: 249Total Fat: 8gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 23mgSodium: 339mgCarbohydrates: 32gFiber: 5gSugar: 9gProtein: 9g

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© Carol Takakura
Cuisine: Healthy / Category: Fish and Seafood
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Grilled Cod with Mulberry Fennel Glaze

 

Grilled Cod with Mulberry Fennel Glaze

Grilled Cod with Mulberry Fennel Glaze

Yield: 4 servings
Prep Time: 1 hour
Cook Time: 20 minutes
Total Time: 1 hour 20 minutes
No Ratings

Ingredients

  • 4 6-oz wild caught Pacific cod fillets
  • 1 bottle Mulberry Love’s Organic Green Tea with Organic Mulberry Juice
  • 3/4 cup olive oil
  • 1/2 cup fresh orange juice
  • 1/2 cup, plus two tablespoons Ponzu soy sauce
  • 1/2 medium fennel bulb (trimmed, cored and thinly sliced crosswise)
  • 1/2 medium red onion, thinly sliced
  • 6 garlic cloves, thinly sliced
  • 1-inch piece of fresh ginger, peeled and thinly sliced
  • 2 fresh thyme sprigs
  • 2 bay leaves
  • 1/4 teaspoon crushed peppercorns

Instructions

  1. Pat fish dry with paper towels to get rid of excess moisture, then place on a large rimmed plate in the fridge until your grill is ready. If the fish is wet, it will steam not sear.
  2. In a small saucepan, mix together all remaining ingredients. Heat just to boiling then reduce heat to a low simmer, cover pan and simmer for 10 minutes. Remove from heat, cool and strain. You can sauté the veggies and herbs (minus the bay leaves) and serve on the side if you wish. Grilling them on top the fish is a bit of a comedy routine as you try to keep the pieces from falling between the grates on your BBQ!
  3. Remove fish from rimmed plate, then add enough of the prepared sauce to cover the bottom of the plate.
  4. Return the fish to the plate and pour just enough sauce on top to cover the fish (reserving the remaining sauce.) Cover tightly and refrigerate for 30 mins. but no longer
  5. Prepare: the grill with cooking spray or wipe it with canola or grapeseed oil, then preheat to high-medium. (Oils that can withstand high temperatures are best)
  6. Place fish directly on the grill for about 4-6 minutes and baste with reserved sauce. Do not flip the fish too soon, (see below for tips).
  7. Flip the fish and baste again.
  8. Cook fish for a total of 8 to 12 minutes or just until it begins to flake easily when tested with a fork.
  9. Serve remaining sauce on the side or pour over plated fish.

Notes

FISH GRILLING TIPS

Don’t try and move the fish until you can see sear marks and it has a nice crispy look to it. If you're not sure when to check the fish, try sliding a fine-edged metal spatula under the long edge of the fish and carefully peak underneath. If it doesn’t lift easily, it probably isn’t ready to turn yet. Give it another minute, and then check in 30 second intervals.

When it's time to flip it, try using either two fine-edged spatulas, one of either side of the fillet or if the fillet is on the thicker side you can use a large fork. Slide the fork under the edge on one side and a spatula under the other, then gently flip like a pro.

Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 641Total Fat: 42gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 35gCholesterol: 94mgSodium: 545mgCarbohydrates: 24gFiber: 2gSugar: 18gProtein: 41g

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© Carol Takakura
Cuisine: Healthy / Category: Fish and Seafood

 

A WORD ABOUT FISH SAFETY

I believe it is important to know where the food you eat is sourced from so you can better understand what you are eating, I use Monterey Bay Aquarium’s Seafood Watch for my updates.  They update their information consistently in accordance with

The following was taken directly from their site which I encourage you to check out. You may be very surprised by what you find there.

ABOUT COD

“Vikings, medieval Basques and early New Englanders all relied on cod. Most Atlantic cod is imported to the U.S. from well-managed fisheries with healthy fish populations. However, Atlantic cod from the Gulf of Maine and the Georges Bank is generally considered an “Avoid.” The exception to this is, the ‘Good Alternative’ handline fishery on Georges Bank, which is more selective and does not catch any other depleted stocks. In the Pacific, cod from U.S. fisheries is a “Best Choice” or “Good Alternative.” All Pacific cod from Japan and Russia is on the “Avoid” list because so little is known about the health of cod populations in the Japanese and the Russian Pacific. Some sources of cod are certified as sustainable to the Marine Stewardship Council standard.”

 

ABOUT MULBERRY LOVE

If you haven’t tried their products yet, you are in for such a treat. With a wide variety of delicious, clean product choices your taste buds will most certainly be doing the happy dance. I recommend their Organic Green Tea with Organic Mulberry Juice. Delish!

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Cashew Crusted Cod

 

Cashew Crusted Cod

Cashew Crusted Cod

Yield: 4 servings
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
No Ratings

Ingredients

  • 4 6-oz cod fillets
  • 2 tablespoons silken tofu
  • 4 tablespoons chives, chopped
  • 1 teaspoon horseradish
  • Grated zest and juice of 1 lemon
  • My Sage Gourmet Herbes de Provence (or Sea salt) and black pepper
  • 1/2 cup cashews, very finely chopped

Instructions

  1. Preheat oven to 425 degrees.
  2. Place cod in a lightly greased, shallow baking dish.
  3. In a small bowl mix the tofu, chives, horseradish, lemon zest and juice.
  4. Season mixture with sea salt and pepper.
  5. Cover cod evenly with mixture.
  6. Top with cashews.
  7. Bake for 18-20 minutes or until the fish is done and the crust is golden and crunchy.

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Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 289Total Fat: 10gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 94mgSodium: 249mgCarbohydrates: 7gFiber: 1gSugar: 1gProtein: 42g

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© Carol Takakura
Cuisine: Healthy; American / Category: Fish and Seafood
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Gluten Free Tuna Burgers

These Tuna Burgers are so delicious!

Safe Catch is the only brand of tuna that tests every single tuna individually for mercury levels. There are no fillers or additives, just pure delicious responsibly, wild-caught tuna in every can.

Gluten Free Tuna Burgers

Gluten Free Tuna Burgers

Yield: 4 servings
No Ratings

Ingredients

  • 2 - 5 ounce cans, Safe Catch Brand Skip Jack Tuna (or their wild Albacore)
  • 2 teaspoons Annie’s Naturals Organic Horseradish Mustard (O,GF)
  • 1 large or 2 small egg/s, beaten
1 raw carrot, peeled and finely grated
  • 1⁄4 cup Ian’s Original Flavor Panko bread crumbs (GF)
  • 2 tablespoons chopped fresh chives, green onions, or shallots
  • 2 tablespoons chopped fresh parsley
  • 1/8-1/4 teaspoon Sriracha sauce (GF)
  • 1 cup lettuce, shredded
  • 2-4 teaspoons grapeseed or light olive oil
  • 4 Udi’s multi-grain buns (GF)

Instructions

  1. In a mixing bowl, combine tuna, mustard, egg, carrot, panko breadcrumbs, chives, parsley and Sriracha; Split evenly/shape into four patties, set aside.
  2. Heat large skillet for one minute-medium heat, then add enough olive oil to cover bottom of skillet.
  3. Sauté tuna patties for eight minutes ,gently turning once half way through. Note: It helps to use a fish turner or two spatulas, one on top, one on bottom to turn the burgers. That way, they hold together better.
  4. While burgers are cooking, toast buns, set aside.
  5. Plate burgers on buns, top with lettuce.

Notes

“GF” = gluten free, “O”=Organic

Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 288Total Fat: 12gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 81mgSodium: 363mgCarbohydrates: 31gFiber: 3gSugar: 5gProtein: 14g

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© Carol Takakura
Cuisine: Gluten-Free; Healthy; American / Category: Fish and Seafood; Sandwiches

 

To learn more, read my blog post:

Why Eat Canned Tuna?

 

For info on where to purchase Safe Catch Tuna

Safe Catch logo

visit their web site

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Panko Crusted Cod

How to know if the fish you are eating is safe

I believe it is important to know where sand what you are eating, I use Monterey Bay Aquarium’s seafood watch for my updates. They update their information consistently and only after a thorough review of all available researched data and information. The following was collected directly from their site. I encourage you to check it out. You may be very surprised by what you find.

About Cod
“Vikings, medieval Basques and early New Englanders all relied on cod. Most Atlantic cod is imported to the U.S. from well-managed fisheries with healthy fish populations. However, Atlantic cod from the Gulf of Maine and the Georges Bank is generally considered an “Avoid.” The exception to this is, the ‘Good Alternative’ handline fishery on Georges Bank, which is more selective and does not catch any other depleted stocks. In the Pacific, cod from U.S. fisheries is a “Best Choice” or “Good Alternative.” All Pacific cod from Japan and Russia is on the “Avoid” list because so little is known about the health of cod populations in the Japanese and the Russian Pacific. Some sources of cod are certified as sustainable to the Marine Stewardship Council standard.”

Learn more here…

Panko Crusted Cod

Panko Crusted Cod

Yield: 4 servings
Cook Time: 20 minutes
Total Time: 20 minutes
No Ratings

Ingredients

  • 4 6-oz wild caught Pacific cod fillets
  • ¼ Cup Ian’s Parmesan Garlic Panko Bread crumbs or Original (both are delish in this dish)
  • 1 teaspoon My Sage Gourmet Summer Garden Grilling or My Sage Gourmet Mediterranean Herb Seasoning
  • 4 tablespoons chives, chopped
  • 1 teaspoon horseradish
  • 1 tablespoon mayonnaise or Vegenaise
  • Grated zest and juice of 1 lemon
  • Freshly ground black pepper
  • 1/2 cup cashews, toasted, then very finely chopped

Instructions

  1. Wrap the fish in paper towels, to get rid of excess moisture, and place on a large plate in the fridge until your grill is ready. If the fish is wet, it will steam not sear.
  2. To toast cashews: Heat a small sauté pan over medium-high heat. Add nuts and toast, stirring often. When they are fragrant with a light-brown color, remove from the heat. It shouldn't take longer than a couple of minutes.-watch closely they will burn easily! Remove from pan, let cool, and then chop finely.
  3. Lightly grease a ceramic or other (grill safe) grilling pan .
  4. Preheat BBQ grill to medium-high
  5. In a small bowl mix the Ian’s bread crumbs, herbed salt blend, chives, horseradish, mayonnaise, lemon zest, juice and pepper. Taste your mixture so you can see where you are at, adjust to taste.
  6. Cover cod evenly with mixture, pressing down a bit to help secure it to the fish.
  7. Place fish on grilling pan, cover and grill for about 4 minutes on the first side-Do not flip fish too soon, (see below for tips). Once you flip fish, top with toasted cashews.
  8. Reduce heat to medium, Cook fish a total of 8 to 12 minutes or just until fish begins to flake easily when tested with a fork.

Recommended Products

Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 379Total Fat: 16gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 11gCholesterol: 100mgSodium: 540mgCarbohydrates: 14gFiber: 1gSugar: 2gProtein: 45g

Stay connected

Follow us on Instagram

© Carol Takakura
Cuisine: Healthy / Category: Fish and Seafood

Fish grilling Tips:

Don’t try and move the fish until you can see sear marks and it has a nice crispy look to it. If you are not sure when to check the fish, try sliding a fine edged metal spatula under the long edge of the fish and carefully peak underneath. If it doesn’t life easily it probably isn’t ready to turn yet. Give it another minute, and then check in 30 second intervals.

When it is time to flip it try using either two fine edged spatulas one of either side of the fillet or if the fillet is on the thicker side you can use a large fork, slide it under the edge on one side and spatula under the other and gently flip like a pro.

 

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