Fennel, Onion and Citrus Cod Bake

This is a Cod recipe I created to use up a bunch of fennel that arrived in my CSA box. I added garlic, onions, and chives.  It is light, flavorful and nutritious.

  • 2 large Wild-caught Cod Fillets

  • 1/2 c. fresh Fennel, chopped

  • 1/2 red Onion, sliced

  • 3 med. cloves of Garlic, sliced

  • 1/4 c. chopped Chives

  • 1/2 Lemon, sliced into 4 rounds

  • Juice of the other half of the Lemon

  • Sea Salt and Black Pepper to taste

  • Olive oil

Preheat oven to 375º F.

Oil a baking dish and place half the vegetables on the bottom. Lay filets on top and sprinkle with salt and pepper. Place lemon slices on fish. Add rest of vegetables and drizzle with lemon and olive oil.

Bake for 15 minutes or until flaky but not dry. Enjoy with a green salad and sweet potatoes.

Wrap It - à la Mediterranean

They're easy to transport, easy to make, inspire creativity, and are fun to eat... I'm talking about Wraps. 

This wrap integrates a North African ingredient with a tasty hummus (or you may substitute BBQ'd tofu) filling.

Mediterranean Chicken Wrap Recipe

 Yield - 8 wraps

  • 1 cup uncooked whole wheat Couscous (or gluten free grain of choice)

  • 1/2 c. chopped Almonds, toasted

  • 1/2 c. golden Raisins

  • 3 c. BBQ'd Tofu (opt.)

  • 2 c. shredded organic Romaine Lettuce

  • 2 Tbs. diced organic Red Onion

  • 1/4 . extra virgin organic Olive Oil

  • 1/4 c. organic Lemon Juice

  • 1/2 tsp. Cumin

  • 2 Tbs. chopped organic Parsley

  • 1 tsp. grated Lemon peel

  • Salt and pepper, to taste

  • 4 whole wheat Pita Bread pockets, split into 8 rounds (or 8 whole wheat organic Tortillas)

  • 1 c. Hummus

Cook couscous according to package directions.

In a medium bowl, gently combine couscous, almonds, raisins, tofu, lettuce and onion.

In a small bowl, whisk together olive oil, lemon juice, parsley, cumin and lemon peel. Season with salt and pepper.  Mix 1/4 cup dressing into couscous mixture.

To assemble wraps, lay bread split side up on work surface. Spread each with 2 tablespoons hummus. Spoon approximately 1/2 cup couscous mixture down center of each pita round. Drizzle with 1 tablespoon dressing.  Fold up bottom and then sides to wrap.

~ Sahtein! ♥

When Fish Meets Spicy Red Sauce

I keepf frozen, wild-caught Cod in my freezer at all times.  Fish is a favorite protein of mine, and hopefully of yours!  It's versatile, cooks quicker than other meats and is oh soo good for you. Herein lies one of my favorite fish toppings. The wonderful omega oils in the fish and the high antioxidant content of cooked tomatoes blend in a wonderful nutrition-filled dish. It's quick and easy to boot.

This recipe can be made with Salmon or Snapper (not farm raised) if you prefer.

Cod in Spicy Red Sauce

  • 2 Tbs. virgin Olive Oil

  • 1/3 c. finely chopped organic Onion

  • 1 Garlic clove, minced

  • 1 Shallot, minced

  • 3 c. canned organic Plum Tomatoes, drained, seeded and coarsely chopped

  • 1/2 c. chopped Green Olives

  • 3 Tbs. organic Tomato Paste

  • 1 tsp. Thyme

  • ¼ tsp. ground Fennel

  • 1/8 tsp. Cayenne Pepper

  • 2 Tbs. minced organic Parsley

  • Sea Salt and pepper to taste

  • 6  6-oz. cold water Cod filets

  • Cilantro leaves for garnish (opt.)

Preheat oven to 425º F.

Heat the oil in a heavy saucepan over medium heat.  Cook onions, garlic and shallot until soft but not brown.

Add remaining ingredients, stir to blend, and then simmer for 10 minutes on medium low.  Taste and adjust seasoning.

Lightly oil a baking dish large enough to accommodate the fish in a single layer.  Arrange filets in the dish.  Pour sauce over fish and bake for 15 – 20 mins.  or until fish is no longer translucent and the sauce is bubbling. Serve with wild rice, or GF pasta and a vegetable.

~ Sahtein! ♥

Tasty Ginger Cod Filets

Add Atlantic Wild Caught fish to your diet 2 -3 times a week. If you have active cancer, it's important to limit your red meat intake to once or twice a week. One serving = 3 oz. of 100% grass-fed beef or lamb. Even better, choose Bison.

A Note about Fish

As you know where and how fish is caught and whether it's wild or farm-raised impacts the quality and the safety of fish. Many contaminants in our oceans and rivers wind up in our food. Here is a handy list to take with you when shopping for fish.  For people who have had cancer, eliminating toxins is essential.  Click here for a list of safe fish.

Recipe

This is my favorite way to cook Cod and my second favorite way to cook Salmon.  Don't be fooled by the simplicity of the recipe...

 

  • 4 Atlantic wild-caught Cod Fillets

  • 6 organic Green Onions, cut in 1-2 inch pieces

  • 2 Tbs. minced fresh Ginger or 1 tsp. dry ginger

  • 3 Tbs. organic Tamari Sauce

  • 2 Tbs. Coconut Aminos

  • 1 tsp. raw Honey

  • 1/2 tsp. Sesame oil for flavor (opt.)

Mix sauces, sweetener and oil together in a small bowl.

Place half the onions and ginger in glass or ceramic baking dish. Lay fillets on top. Scatter remaining onions and ginger on top.

Drizzle with sauce.

ginger fish

ginger fish

1.    Mix sauces, honey, ginger and oil in a small bowl.

2.    Place half the onions in a glass baking dish. Lay fillets on top. Sprinkle remaining onions and the soy mixture over fish.

3.    Broil for 5 minutes, turn over, and broil 4 more minutes. Fish should flake when poked but not be dry.

Serve hot with cauliflower puree and steamed vegetables.

Note: This may also be cooked in a saute pan on the stove. Saute fish for 4 minutes on medium-high, flip over and add sauce mixture. Cook for 3 minutes and flip once more to coat the other side.

~ Bon Apetit! ♥

To Fish or Not to Fish...

What's for Lunch?

salmon salad lunch

salmon salad lunch

As a Lebanese, homemade Hummus is always at the ready.

Salmon is a favorite o fmine, and I am sure to have cans of Alaskan Wild Caught Salmon in my pantry for the time I am out of the fresh version.  So I here is my Salmon Salad to compliment the Hummus and steamed cabbage I made.

Hoda's Salmon Salad

Salmon Salad

Salmon Salad

  • 2 cans wild caught Pink Salmon

  • 2 organic Celery stalks, chopped fine

  • 3 organic Green Onions, chopped fine

  • 1/4 c. organic flat leaf Parsley, chopped fine

  • 2-3 Tbs. Vegenaise

  • 1-1/2 tsp. Spicy Brown Mustard or Dijon

  • 2 tsp. Lemon Juice

  • 1/4 tsp. Black Pepper

Flake the Salmon, and add rest of ingredients. Combine well in a medium bowl.

Serve over whole grain wheat-free toast or in a lettuce leaf, alongside avocado slices sprinkled with lemon juice.

~ Bon Apetit! ♥

Moqueca - Brazilian Spicy Fish Stew

I modified the recipe to meet the breast cancer diet recommendations.

You can turn down the 'heat' by using half the amount of chili peppers in the recipe. Remember that we don't want to saute in HOT oil.  Overheating oil turns it into a carcinogen.  Only use medium heat and add ingredients to the oil before it is hot or reaches its burn point.  The food should not 'sizzle' when you add it.

Although this method won't cause the usual browning, recipes are still tasty and so much better for you.

Tip: Whenever a recipe calls for cooking oil I use a 50-50 combo of olive and coconut oil...this boosts the burn point of the olive oil.

Moqueca

6-8 servings

  • 2  lbs. Wild Cod, cut into 2-inch pieces
  • 1 c. roughly chopped organic Onion, plus 1/2 cup julienned Onion
  • 2 c. roughly chopped organic Tomatoes, and 2 Tomatoes cut into 1/4" rounds
  • 2 cloves Garlic, and 1 Tbs. minced Garlic
  • 5 Tbs. chopped fresh organic Cilantro
  • 2 tsp. Sea Salt
  • 3 Tbs. fresh-squeezed Lime juice
  • 1/4 c. Extra Virgin Olive Oil (or coconut oil, or blend 50-50)
  • 1/4 c. Piri Piri, recipe follows
  • 1 (14.5-ounce) can Coconut milk

Place the fish in a large glass or plastic mixing bowl. In a blender, combine chopped onion, chopped tomato, the 2 cloves of garlic, 1 Tbs. of the cilantro, 1 tsp. of the salt, and lime juice. Blend until smooth, then pour directly over the fish. Cover with plastic wrap and refrigerate for about 1 hour.

In a large sauté pan over medium heat, add the oil. Wait 1 minute (do not allow to reach sizzle point).  Add the julienned onions to the pan and sauté, stirring, about 4 minutes.

Add the minced garlic to the pan and sauté for an additional 30 seconds. Pour the fish and the marinade into the pan and add the remaining tsp. of salt, the Piri Piri, and the coconut milk.  Stir to combine.

Cover pan until the liquid comes to a slow boil.  Place  the sliced tomatoes on top and cover again.

Reduce the heat to medium-low and continue to cook until the flesh starts to flake, about 10 minutes.

Remove the cover from the pan and sprinkle the remaining 4 tablespoons of cilantro over the fish. Serve accompanied by cooked barley or whole wheat Bulgar.

Piri Piri:

  • 1 Tbs. plus 1/2 c. extra Virgin Olive Oil
  • 5 cloves Garlic, crushed with 1/2 tsp. Sea Salt
  • 3 Cayenne Chile peppers, chopped; stems, ribs and seeds removed (or substitute hot red peppers)
  • 1/4 cup fresh squeezed Lemon juice

Place a small pan over medium heat. Add 1 tablespoon of the olive oil to the pan. Wait 1 minute and add the garlic and peppers.

Sauté, stirring often, until the edges of the garlic are barely golden, 3 to 4 minutes. Add the lemon juice to the pan, and remove from the heat.

Place the contents of the pan in a blender and add the salt. Puree until mostly smooth. Drizzle the remaining 1/2 cup of olive oil through the feed tube of the blender, processing as you do. Let cool before using. Store refrigerated in an airtight container.

Yield: 3/4 cup

~ In good health! ♥