Politics of Seafood, and Mahi Mahi with Lime-Garlic Broccoli Slaw

Despite having been raised by a woman who cannot sit in the same room as someone consuming any type of seafood, my brother and I adore it.  Sushi--heavenly!  But we also love fillets, ceviche, mussels, chowder, crudo, shellfish, scallops...ah, sweet scallops.  Yes, we've even eaten a lobster's digestive system (but this is no longer safe to do; there are too many toxins).  

Let's face it, fish is delish!

Deciding to eat fish, however, like choosing to eat other kinds of edible proteins that were once living creatures, imports a good deal of political baggage.  If you weren't concerned about U.S. sustainable seafood before the BP disaster, you should be now.  This doesn't mean that if you love seafood, you can't enjoy it anymore.  But it's crucial to be cognizant of different sources for various types of seafood, and to make choices that support ethical and sustainable fishing practices and minimize the harmful pollution of waterways and delicate coastal ecosystems.


In stores and restaurants I notice that salmon and tuna are popular choices for many consumers.  This is likely, I think, because in recent years the media has promoted the health benefits of these specific choices, without presenting a more inclusive study of healthful seafood options.  If Oprah went on and on about sardines, for example, maybe more people would choose this superfood over salmon.  Check out Alton Brown's awesome, educational rant about sardines.

Unfortunately, salmon and tuna are among the worst choices for environmental sustainability.  Farm-raised salmon is the variety you typically find in supermarkets and should be avoided; if you must have salmon, wild-caught Alaskan salmon is the best option, but should still be consumed in moderation.  It can usually be found frozen at Trader Joe's, Whole Foods, and even Target stores, which is where I now occasionally purchase salmon fillets.


A promising mission for a seafood lover foodie is to study the Monterey Bay Aquarium's highly regarded "Best Choices" list and build some tasty dishes around favorites from that list.  Mahi Mahi that is sourced in the U.S. is one of the most delicious, more sustainable seafood choices.  It's a firm white fish that adapts well to many flavor profiles, especially simple preparations including lime and lemon, as in fish tacos (yum!)  It's also much less expensive per pound than other types of fish--I got a nice package of 3 frozen fillets for $5.61 (5.99/lb. for about 14 oz.)  

I like to serve simply prepared fish fillets with a light vegetable.  Here, pre-packaged broccoli slaw is a great time saver, full of nutrients, and high in fiber.  It's an excellent summery accompaniment to grilled, baked, or in this case, lightly pan-fried fish.

--K, inspired to make more ethical seafood choices

Mahi Mahi with Lime-Garlic Broccoli Slaw


4 mahi mahi fillets, patted dry*
1 cup of flour (any kind) in a shallow dish or pie plate
salt and fresh ground pepper
2 cloves garlic, minced
1/2 small red onion, diced (or use scallions if you prefer)
1/2 c. light sour cream
1 T. lime juice, plus extra to taste 
1 package (about 12 oz) broccoli slaw


*note: frozen mahi mahi fillets can quickly and easily be defrosted by placing the package in a large bowl of cold water.  I learned the cold water bowl trick from Alton Brown.  Never thaw fish at room temperature.


Heat a large skillet over medium heat.  While it heats, prepare fillets by dredging them in the flour and shaking off excess flour.  Sprinkle the fillets with a bit of salt and pepper.  When skillet is hot, add butter and swirl around pan.  Place fillets in skillet--do not overcrowd.  Cook about 4-6 minutes per side, depending on thickness.  Fish is done when it just flakes with a fork but should not be dried out.


While fish cookes, prepare broccoli slaw.  Place garlic, onion, sour cream, and lime juice in a large bowl and whisk together.  Add salt and pepper to taste.  You may want to adjust the dressing by adding more lime juice or more sour cream depending on how tangy you like it.  Add broccoli slaw to bowl and mix to combine well.  Adjust the seasonings to your preference.


When fillets are done, plate immediately and top with a generous scoop of broccoli slaw.  Serves 4.

By the way, leftover broccoli slaw keeps well in the fridge for a couple of days and makes excellent sandwiches and wraps for weekday lunches!

A Favorite Summer Sandwich

When I was in junior high and high school, I had a (now embarrassing) obsession with a certain set of films starring Meg Ryan.  I made pilgrimages to all of the Upper West Side locations featured in You've Got Mail, including the famous Café Lalo.  It was over lunch with a friend at this charming café, which is known for its outstanding desserts, that I discovered a simple yet spectacular combination of ingredients that have since topped many slices of toast in my house: avocado, sprouts, bell pepper, and Bulgarian feta.  Perfect on a hot summer afternoon, or anytime you need a quick but special lunch.  Below is my reverie.

--K, amused by her past obsessions

A sturdy piece of whole grain toast is topped with a mildly grassy, herbal bed of sprouts.  These are topped with rich slices of creamy avocado, glistening under a light drizzle of sweet, spicy balsamic vinaigrette.  These velvety low notes are complemented by exquisite salty-fresh high notes combining generous sprinkles of crunchy, sweet red bell pepper and the enticing briny tang of fresh, moist feta crumbles... 

Toast 4 slices of a hearty multi-grain bread, rub gently with a slice from 1 clove garlic.

Top toasts with a few handfuls of fresh sprouts, then layer slices from 1 ripe Hass avocado.
  
Drizzle a favorite Balsamic vinegar or vinaigrette over avocado with a pinch of coarse salt.

Add some finely diced red bell pepper and crumbles of Bulgarian feta cheese (other kinds of feta work well too).  Finish with a few grinds of fresh pepper.  *Bonus: squeeze a touch of fresh lemon juice and a drizzle of fancy extra-virgin olive oil over the plate before serving.

Serves 2...Bliss.  wink wink.

 

Grilled and Stuffed Mediterranean Eggplant

This is the stuff Emily referenced in her Kamut berry salad post.  I had some baby eggplants from the farmer’s market and some other bits and pieces around the kitchen, including some leftover cooked rice, soon-to-be-bad grape tomatoes and fat-free feta.  I also had a package of Lightlife Smart Ground sitting in the fridge, which I’d bought on a whim at Whole Foods because it was on sale, even though I didn’t have a real plan to use it well.  This seemed like an ideal time to make…vegetable stuffing!  If you’ll recall a previous post, you’ll notice I like to make interesting veggie-stuffed vegetables when there’s a random mix of things to be used up.  So here we go...


--K, feeling accomplished after making use of random things in the fridge

3 baby eggplants, sliced in half lengthwise

2 T. canola oil, divided

1-2 cups leftover cooked rice, barley, or other grain

1 package (12 oz) Lightlife Smart Ground veggie crumbles

½ small red onion, chopped

1 cup grape tomatoes, halved

2 tablespoons toasted pine nuts

2 tsp. cumin

1 tsp. dried oregano

1 T. fresh mint, chopped, plus some whole leaves for garnish

¼ cup feta or fat-free feta (optional)

salt and fresh ground pepper to taste

lemon juice

1. Prepare grill to medium-high heat.  Brush about 1 T. on the cut sides of the eggplant so it won’t stick to the grates.  When grill is ready, place eggplant halves cut-side down on grill and cook until the flesh is very soft and slightly charred, about 15 minutes.

2.  In the meantime, begin to prepare the stuffing.  Sauté the red onion in a large skillet over medium-high heat, until onion is soft and translucent.  Add the tomatoes and allow them to soften slightly, for a minute or two.  Next add in the Lightlife Smart Ground crumbles and reduce heat to medium-low.  Sprinkle the cumin and oregano on top, and stir constantly until the Ground is very slightly browned.  Transfer mixture to a large bowl, add cooked rice, fresh mint, and pine nuts and set aside.

3.  When eggplant is cooked, allow to cool (you can place them in the fridge for a few minutes to speed the process), and then carefully scoop out the flesh leaving the skin intact.  Roughly chop the eggplant flesh into medium sized chunks, and add to stuffing mixture in bowl.  Mix the stuffing well and season liberally with salt, pepper, and lemon juice.

4.  When stuffing is ready, gently scoop a few spoonfuls back into the eggplant halves; top with some mint leaves and serve right away.  Or if preferred, top each eggplant half with some crumbled feta cheese and zap under the broiler for a few minutes—be sure to watch carefully so it doesn’t burn.  These are delicious eaten hot, cold, or at room temperature. 

We served ours with roasted cauliflower, since Roomie's on that kick lately.

Salmon and Crab Sandwiches with Roasted Cauliflower and Potato Salad

Coming up with this meal, simple as it is, took hours.  Foodless at home and without any ideas, I walked the 15 minutes to the farmers market, hoping to find something delicious.  The farmers market had the usual suspects - beets, lettuce, potatoes, basil, beans, peas, et cetera et cetera.  Nothing popped at me, so I sat for a while, staring at the produce, and decided I should just play with a new favorite of mine: roasted cauliflower.

Kamut Berry Salad with Tomatoes, Chickpeas and Feta

I am uninspired.  It's been raining for days in Pittsburgh, the summer harvests aren't at their peak yet, and my summer temp job is, let's say, less than stimulating.  In a fit of creativity I was able to pull together a lovely Italian-inspired grill menu for two of my friends the other day, and since then, I've been in a culinary funk.  Simply eating so not to pass out, which is not how I like to eat.

Learning to Love Foods I Hate

As a self-proclaimed foodie, I feel an obligation to like everything.  A foodie can't be picky, right?  But sadly, there are some foods I just can't stand.  Olive, pickles, and really strong blue cheeses top the lists of foods that I keep trying and keep hating.  And then there are those foods - mainly veggies - that I am convinced I don't like, even though I haven't tried them in years.  Hence this weeks project: learning to like (or at least tolerate) a food that has made me cringe since I was a kid: tomatoes.

Lemon Pasta with Chard and Chives

The post's title is somewhat misleading: this dish is packing tons of good stuff, and should probably be named "Creamy Lemon Spring Pasta with Chard, Chives, Shrimp, and Edammame"

Two main points of inspiration for this cheery/delicious/nutritious spring dish:

1. There is a literally a tugboat's worth of lovely green chard growing in the community garden across the street from our house, which I'll try to photograph when it's a sunny day.  So, I've decided to use bundles of it regularly before it goes to waste (or the squirrels).

2. I recently discovered that one can make a classic French béchamel (white creamy basic sauce) with SKIM milk instead of the usual whole milk, and it works just fine.  Hurrah!!!  This discovery is super-appealing to me because creamy white sauce feels like a luxurious and rich indulgence, but who wants all the fat, calories, and heavy feeling from a sauce that's essentially one step down from a full-on cream sauce?  Skim milk-based béchamel provides the best of both worlds: you get a creamy, luscious sauce for a fraction of the fat that's in classic béchamel or cream-based sauces.  And, while plain béchamel itself doesn't have a lot of flavor, it's a welcoming canvas for almost any flavor profiles you can dream up: roasted garlic, white wine and thyme, goat cheese and rosemary, or in the recipe at hand--lemon and spring chive.  Deeee-lish.

--K, quite excited about the "light béchamel" discovery