This is a supremely satisfying recipe that could be your next favorite fish dish. The end result plates beautifully for a fancier dinner but the recipes themselves are simple enough to be incorporated into any weeknight meal.
Here's the great gift to a seafood lover--Let me introduce you to Sizzlefish’s Omega 3 Protein Mix. Two pre-portioned fillets of seven different types of fish flash frozen and delivered to your door. The variety of fish give you plenty of options to try some different recipes. Each fish is delicious and high quality, so you really can't go wrong.
This recipe is adapted from Mickey's Gourmet Cookbook with a few alterations to create a unique fish recipe to my liking, and hopefully yours as well. You could use any white fish of your choice for this recipe. I reached for the rainbow trout and Atlantic cod and they both turned out splendidly. Though I was a little partial to the rainbow trout because I do prefer the "fishier" tasting fish like salmon and trout over the "cleaner" fish like cod, tilapia, or halibut.
Pan-Seared Rainbow Trout with Herbed Tomato Sauce over Sauteed Cabbage
4 6-8 oz. white fish fillets (I used Sizzlefish Rainbow Trout and Atlantic Cod)
1 lemon, zested and juiced
3 Tbsp. olive oil
1/4 cup white wine
1 tsp. stevia
1/2 tsp. black pepper
Herbed Tomato Sauce:
1 tsp. olive oil
1 shallot, diced
1 cup vegetable or fish stock
1/2 tsp. salt
3 tsp. cornstarch
3 tsp. water
8-10 whole, peeled, plum tomatoes (I used canned)
2 tsp. oregano
1/2 tsp. marjoram
3 slices bacon, minced
1 shallot, diced
1 tsp. white vinegar
6-8 cups napa cabbage, shredded
1 tsp. stevia
1 tsp. salt
If using frozen fish, thaw fish according to package directions. Once thawed, pat dry and set aside.
In a small baking dish, mix together lemon zest, lemon juice, 3 Tbsp. olive oil, white wine, 1 tsp. Stevia, and 1/2 tsp. black pepper.
Place fillets in dish to marinate for 45 min.-1 hour. Flip fillets halfway through marinating time.
While fillets are marinating, start preparing the sauce.
Heat 1 tsp. coconut or olive oil in medium-sized saucepan. Saute shallots until just becoming tender and opaque in color.
Add vegetable stock and salt, bring to boil. In small bowl, mix together cornstarch and water to form a thick paste. Reduce heat in saucepan to medium and add cornstarch mixture. Mix to combine.
Add remaining ingredients and allot to simmer 20-30 min. You may add more cornstarch/water mixture if you want the sauce to be thicker.
Drain most bacon grease from the skillet. Heat pan to medium heat and add shallot, allowing to cook until tender and opaque in color. Add vinegar, shredded cabbage, salt, and stevia.
Toss the cabbage gently until it wilts down and becomes tender. Add bacon pieces back into pan and mix to combine.
To cook the fish, heat another skillet to high heat. Remove fish fillets from marinade and lay each piece into pan gently. Leave the fish alone! Don't try to move it around in the pan. Allow to rest for 2-3 min. Flip fish and cook onto other side until flaky and cooked through (about additional 2-3 min., depending on thickness of your fillets).
To serve, pile cabbage onto a plate, place fish fillet onto the cabbage, then top with herbed tomato sauce. Beautiful!
Healthy Recipe Tidbits
- Our bodies cannot produce the super-nutrients that are omega-3's and that is why we have to obtain them from our diets. One of the best sources?....Fish.
- Omega-3 fats found in fish are one of nature's best performance enhancers. They have been shown to give cardio-pulmonary and anti-inflammatory benefits to athletes and others alike AND they can help you manage weight.
- Capsules and pills are not the best ways to get more omega-3's in your diet--eating omega-3's directly from their source has been shown to increase their absorption and overall performance of benefits to our bodies.
- When you eat cooked tomatoes vs. raw tomatoes, your body absorbs more of their cancer-fighting lycopene.
- Napa cabbage has a wide variety of beneficial nutrients, especially for a vegetable that is so low calorie (about 20 calories per 1 cup, raw and shredded). Napa is packed with carotenes, thiocyanates, lutein, sulforaphane, isothiocynates and, in addition, is an abundant source of soluble and insoluble fiber.
- Napa cabbage is also an excellent source of folates, Vitamin C, and Vitamin K.
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