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If you know this approach, Fish can be interesting - never boring, as a food choice.

Most people who eat fish only eat it because someone else cooked it. That includes a lot of restaurant ordering. Unless you frequent a reliable restaurant with interesting fish variations, you can quickly run out of fish meals. If you are not a chef, how do you keep fish interesting? Especially Salmon? Or any sustainable white fish that is nutritious?



You want interesting fish meals Lets travel on our plates. How? You do not have to book a flight.  Your fish can be your passport to the Maghreb (1)  the Levant (2) and the Occident.

In other words, let’s sample the simpler cuisine of the ancient Roman World- the Mediterranean and the modern countries that border it. Simpler cuisine because these countries have hot climates and fish needs to be consumed soon after it is caught. Healthier because the Mediterranean diet is what your dietitian, your cardiologist even your personal trainer keeps talking about. Let’s look at the cooking styles of the Mediterranean diet but not in the Italian mode. Therefore no spaghetti (this “travel approach “is gluten free) and it may not even use olive oil- whoa!

Perfect winter recipe

By Laura Reisman - January 19, 2018


  • 4 (6-ounce) pieces fresh cod loin fillet

  • Kosher salt and freshly ground black pepper

  • 2 tablespoons extra-virgin olive oil

  • 2 ounces pancetta, cut into ¼-inch dice

  • 1 medium yellow onion, cut into ¼-inch dice

  • 1 teaspoon fresh thyme leaves

  • ⅛ to ¼ teaspoon crushed red pepper flakes

  • ½ cup dry white wine

1 (15-ounce) can diced fire-roasted tomatoes in juice
1 cup marinated artichoke hearts, drained and chopped
½ cup large green olives, pitted and halved

Directions: Pat the cod dry and season with salt and pepper. Heat the oil in a 12-inch nonstick skillet over medium-high heat. Add the pancetta and cook, stirring, until crisp and golden, 2 to 4 minutes. Using a slotted spoon, transfer the pancetta to a paper-towel-lined plate, leaving the fat behind in the pan.

Add the fish to the skillet and cook until slightly golden, about 3 minutes. Flip and transfer to a plate, seared side up. Add the onion, thyme, and pepper flakes to the skillet; cook, stirring, until the onion is soft, about 4 minutes. Add the wine and cook until the pan is almost dry, about 1 minute. Add the tomatoes and their juice, artichokes, and olives. Simmer, stirring occasionally, to meld the flavors, about 2 minutes.

Lower the heat to medium and nestle the fish into the sauce, keeping the seared side exposed. Cover and cook until the fish is opaque and just cooked through, about 3 minutes. Sprinkle with the pancetta, divide among rimmed plates or wide, shallow bowls, and serve.

A healthy and delicious vegetable packed Chinese shrimp fried cauliflower rice bowl. Cauliflower florets substitute white rice for this savory one-pot dish.


  • 8 ounces shrimp small uncooked, shelled and deveined (26/30 count shrimp)

  • 1/2 teaspoon kosher salt plus more to season the rice

  • 1/4 teaspoon Pepper freshly ground, plus more to season the rice

  • 2 tablespoons vegetable oil divided

  • 3 eggs beaten

  • 2 cloves garlic minced

  • 3/4 cup carrots diced in ¼-inch cubes

  • 3/4 cup peas fresh or frozen

  • 1 head cauliflower shredded into very small pieces (about 4 cups)

  • 2 tablespoons soy sauce

  • 1/4 teaspoon Sesame oil , La Tourangelle

  • 2 stalks green onion thinly sliced


  1. Using the largest holes on a cheese grater, grate each cauliflower floret into small pieces, similar to the size of a grain of rice or to the size of a pea. Set aside.

  2. In a medium sized bowl, season shrimp with ½ teaspoon of salt and ¼ teaspoon black pepper.

  3. Heat a wok or large skillet over high heat. The pan is hot enough when a bead of water instantly sizzles and evaporates. Once this happens, add 1 tablespoon of vegetable oil to the pan, swirl to coat.

  4. Add the shrimp to the pan in one even layer. Allow the shrimp to cook for 30 seconds, and then flip over and cook for another 30 seconds. The shrimp should be pink and cooked through, being careful not to overcook. Transfer shrimp to a large plate and set aside.

  5. Reduce the heat to medium, and pour in the beaten eggs. Use a quick stirring motion to cook and break the eggs into small scrambled pieces. Once the eggs are almost fully cooked, transfer to the plate with the shrimp.

  6. Carefully wipe the pan clean. Increase the heat to medium-high and add one tablespoon of oil.

  7. Once the oil is hot, add the minced garlic and stir-fry for 30 seconds, until fragrant but not browned.

  8. Add the carrots and cook for 2 minutes, until tender. Add the peas and cook for 1 minute.

  9. Add the cauliflower, stir to combine. Spread the cauliflower mixture out evenly in the pan so that it has more area to fry, allow to cook without stirring for about 2 minutes.

  10. Mix the rice and lower heat to medium and cover the pan and cook until the cauliflower rice is tender, about 5 to 7 minutes.

  11. Add the soy sauce and sesame oil, stirring to combine. Taste the rice and add more soy sauce, salt and pepper as needed.

  12. Add the eggs and shrimp, stir, and cook for a few more minutes. Garnish with sliced green onions.

Light, fresh and healthy grilled salmon Greek salad recipe. Crisp vegetables are tossed in a tangy lemon basil dressing and topped with flaky salmon.


Salmon Salad-

  • 16 ounces salmon fillets (four 4-ounce pieces)

  • olive oil as needed

  • kosher salt as needed

  • black pepper freshly cracked, as needed

  • 8 cups lettuce (romaine, spinach or kale)

  • 1 cup tomatoes chopped

  • 1 cup cucumber diced, ¼-inch thick

  • 1/2 cup red onion thinly sliced

  • 1/2 cup red bell pepper diced, ¼-inch thick

  • 4 ounces feta cheese crumbled

  • 1/2 cup walnuts roughly chopped

Lemon Basil Vinaigrette-

  • 1/4 cup lemon juice plus zest of one lemon

  • 1/2 cup olive oil

  • 1 tablespoon dijon mustard

  • 1 teaspoon honey2 cloves garlic minced

  • 8 basil leaves fresh

  • 1/2 teaspoon dried oregano or 1 teaspoon fresh

  • 1/4 teaspoon kosher salt

  • 1/8 teaspoon black pepper freshly cracked


Salmon Salad

  1. Lightly season both sides of the salmon fillet with salt and pepper. Drizzle a small amount of olive oil on both sides to coat. Heat grill to medium high. Add a small amount of vegetable oil on a folded piece of paper towel, and then carefully grease the grill with the oil. Once the grill is nice and hot, add the seasoned salmon fillets. Cook salmon uncovered about 4 to 5 minutes on each side until flaky (about 130-140°F). Remove the salmon from the grill and transfer to a clean plate, cover to keep warm. Remove skin if still attached.

  2. In a large bowl add salad ingredients; lettuce, tomatoes, cucumber, red onion, bell pepper, cheese and walnuts. Set aside.

Lemon Basil Vinaigrette-

  1. Add lemon juice, zest, olive oil, mustard, honey, garlic, basil, oregano, salt, and pepper. Blend until well combined and a slightly thick and opaque dressing is achieved, about 30 seconds. Add more salt and pepper as desired.

  2. To Serve--Toss salad with enough dressing to coat the ingredients, you will have extra dressing. Evenly divide mixture among four bowls and top with 1 salmon fillet. Drizzle each salmon with more dressing. Enjoy!



  • 3 tablespoons light brown sugar

  • 1 tablespoon honey

  • 2 tablespoons butter

  • 1/4 cup Dijon mustard

  • 2 tablespoons soy sauce

  • 2 tablespoons olive oil

  • 1 tablespoon finely grated ginger

  • Vegetable oil

  • Salt and freshly ground black pepper

  • 8 King salmon fillets,(work best) 6 ounces each

Melt the brown sugar, honey, and butter in a small saute pan over medium-high heat. Remove from the heat and whisk in the mustard, soy sauce, olive oil, and ginger. Let cool.


Preheat grill to medium heat. Brush salmon with vegetable oil and season with salt and pepper to taste. Place the salmon skin-side down on the grill. Coat the flesh of the salmon fillets with the brown sugar mixture. Grill for 6 to 8 minutes, turning once after 5 to 6 minutes.


"This recipe is a good, low-fat, and quick cod recipe."


  • 1/4 cup fine dry bread crumbs

  • 2 tablespoons grated Parmesan cheese

  • 1 tablespoon cornmeal

  • 1 teaspoon olive oil

  • 1/2 teaspoon Italian seasoning

  • 1/8 teaspoon garlic powder

  • 1/8 teaspoon ground black pepper

  • 4 (3 ounces) fillets cod fillets

  • 1 egg white, lightly beaten


  1. Preheat oven to 450 degrees F (230 degrees C).

  2. In a small shallow bowl, stir together the bread crumbs, cheese, cornmeal, oil, Italian seasoning, garlic powder, and pepper; set aside.

  3. Coat the rack of a broiling pan with cooking spray. Place the cod on the rack, folding under any thin edges of the filets. Brush with the egg white, then spoon the crumb mixture evenly on top.

  4. Bake in a preheated oven for 10 to 12 minutes or until the fish flakes easily when tested with a fork and is opaque all the way through.

"Tuna steaks are well seasoned, lightly pan-fried, and served atop freshly made mango salsa for a delicious and impressive main course."


  • 2 tablespoons olive oil

  • 2 tablespoons lime juice

  • 2 cloves garlic, minced

  • 4 tuna steaks

  • 1 fresh mango - peeled, pitted, and chopped

  • 1/4 cup finely chopped red bell pepper

  • 1/2 Spanish onion, finely chopped

  • 1 green onion, chopped

  • 2 tablespoons chopped fresh cilantro

  • 1 jalapeno pepper, seeded and minced

  • 2 tablespoons lime juice

  • 1 1/2 teaspoons olive oil

  • 2 tablespoons paprika

  • 1 tablespoon cayenne pepper

  • 1 tablespoon onion powder

  • 2 teaspoons salt

  • 1 teaspoon ground black pepper

  • 1 teaspoon dried thyme

  • 1 teaspoon dried basil

  • 1 teaspoon dried oregano

  • 1 tablespoon garlic powder

  • 4 tablespoons olive oil

  1. Whisk together the olive oil, lime juice, and garlic in a bowl. Rub the tuna steaks with the mixture. Place the steaks in a sealable container and chill in refrigerator 3 hours.

  2. Combine the mango, bell pepper, Spanish onion, green onion, cilantro, and jalapeno pepper in a bowl; stir. Add the lime juice and 1 1/2 teaspoons olive oil and toss to combine. Chill in refrigerator 1 hour.

  3. Stir together the paprika, cayenne pepper, onion powder, salt, pepper, thyme, basil, oregano, and garlic powder in a bowl. Remove the tuna steaks from the refrigerator and gently rinse with water and then dip each side of each steak in the spice mixture to coat.

  4. Heat 2 tablespoons olive oil in a large skillet over medium heat. Gently lay the tuna steaks into the hot oil. Cook the tuna on one side for 3 minutes; remove to a plate. Pour the remaining 2 tablespoons olive oil into the skillet and let it get hot. Lay the tuna with the uncooked side down into the skillet and cook another 3 minutes; remove from heat immediately.

  5. Spoon about 1/2 cup of the mango salsa onto each of 4 plates. Lay the tuna steaks on top of the mango salsa or cut tuna on the bias, then top with salsa.



  • 2 cups water

  • 1 cup uncooked long-grain white rice

  • 1 teaspoon olive oil

  • 2 tablespoons butter

  • 1/4 cup minced onion

  • 1 tablespoon minced garlic

  • 1 1/2 cups heavy cream

  • 1/4 cup milk

  • 1 1/2 tablespoons cornstarch

  • 1/2 pound Seafood 4U Now shrimp, peeled and deveined

  • 1 cup sliced fresh mushrooms

  • 1 tablespoon chopped fresh dill

  • seasoning salt to taste

  • pepper to taste

  • 1 pound cod fillets

  • 1 tablespoon grated Parmesan cheese

  • 1 tablespoon chopped fresh parsley

  1. In a medium saucepan, bring water to a boil. Stir in the rice, reduce heat, and cover. Simmer 20 minutes, until water has been absorbed.

  2. Preheat oven to 350 degrees F (175 degrees C). Coat a medium baking dish with the olive oil.

  3. Melt the butter in a medium saucepan over medium heat, and saute the onion and garlic until tender. Stir in the heavy cream. In a small bowl, mix the milk and cornstarch, and stir into the saucepan to thicken the heavy cream mixture. Remove from heat, stir in the shrimp and mushrooms, and season with dill, seasoning salt, and pepper.Grilled Shrimp with Lemon, Garlic, and Oregano Paste

Serves 4 to 6
1 large clove garlic 
1 teaspoon table salt 
2 tablespoons extra virgin olive oil 
2 teaspoons lemon juice 
2 teaspoons chopped fresh oregano leaves 
Grilled Shrimp
2 pounds large shrimp (8 to 12 per pound)
2 tablespoons extra-virgin olive oil 
lemon wedges 

  1. Mince garlic clove with salt to form a smooth paste. Combine garlic paste with olive oil, lemon juice, and chopped fresh oregano leaves in a medium bowl. Set aside.

  2. FOR THE SHRIMP:  Toss shrimp and paste in medium bowl to coat.

  3. Meanwhile, light large chimney starter filled with hardwood charcoal (about 2 1/2 pounds) and allow to burn until charcoal is covered with a layer of fine gray ash. Spread coals evenly over grill bottom for a medium-hot fire. Set cooking rack in place, cover grill with lid, and let rack heat up, about 5 minutes. Alternatively, preheat a gas grill with all burners set to high and lid down until grill is very hot, about 15 minutes. Scrape rack clean with wire brush.

  4. Thread shrimp on skewers as illustrated below. Grill shrimp, uncovered for charcoal or covered for gas, turning skewers once, until shells are barely charred and bright pink, 4 to 6 minutes. Serve hot or at room temperature with lemon wedges. 


Dijon, white fish fillets

"Use this recipe with Icelandic cod, Halibut or Orange Roughy.."

By Ken Washington - December 3, 2018

One of the amazing things about Seafood is the endless varieties in combinations you can put together limited only by your imagination. My last blog post lists the two recipes as a training wheel event. These recipes intended to give you the confidence to try other Seafood. Now this being the late fall season I thought it'd be nice to come up with a seafood recipe that you would have to broil warming the house and the heart. Today's recipe we're going to call Dijon, white fish fillets because you can use this recipe with Icelandic cod, Halibut or Orange Roughy.

  • 4 6-Oz white fish fillets

  • 1 tbsp. Lemon juice 

  • 1 tsp. Lemon zest

  • 1 tbsp. Dijon mustard 

  • 1 clove garlic,  minced 

  • 1/2 teaspoon dried tarragon or rosemary

  • 1/8 teaspoon paprika 

  • 2 tablespoons. Capers, rinsed & drained

Using a broiler pan I recommend either coating with cooking spray or lining with tinfoil and coated with cooking spray.
Arrange your white fish fillets in the broiler pan and coated with cooking spray. Drizzle with lemon juice. Mixed together lemon zest, mustard, garlic and tarragon period spread over fish fillets.

Broil for 6 to 8 minutes per inch of thickness until fish is opaque or flakes easily with a fork. Sprinkle lightly with paprika, then scatter Capers over top of fish. You may serve hot or chilled.
Chef's note: if you use orange roughy fillets cooking time should be shortened due to the thinness of these fillets.
Tip of the week when cooking seafood fillets allow 6 to 8 minutes cooking time for each inch of thickness if baking. Over-temperature should be 400 to 425 degrees. 
All of the seafood mentions in this recipe are available from our website

Ginger halibut, Icelandic cod or sea bass over wilted greens
Easy recipe prep time about 20 minutes cooking time about 10 to 12

  • 6 cups of fresh baby spinach leaves

  • 4 (six-ounce) of sea bass, halibut or Icelandic cod fillets

  • 4 teaspoons peeled and minced fresh ginger

  • 2 teaspoons minced garlic

  • 1/2 cup of dry Marsala wine

  • 8 teaspoons of soy sauce

  • Two teaspoons of sesame seed oil

  • 1 lime quartered

  • 2 tablespoons of thinly sliced fresh basil leaves


  1. Cut4 12 inch squares pieces of aluminum foil Preheat oven to 400 degrees

  2. Working with 1/4 sheet at a time, place the foil sheet on a working surface. Place 1 and 1/2 cups of spinach in the center of a foil sheet. Top with a sea bass halibut or Icelandic cod fillet. Sprinkle with 1 teaspoon of ginger and 1/2 teaspoon of garlic then drizzle 2 tablespoons of Marsala wine 2 teaspoons of soy sauce, and 1/2 tbsp of sesame seed oil over fish and spinach. Gather the foil sheets over the fish. Fold-in the foil edges pinched tightly to seal. Place the foil packets on a heavy large cooking sheet.

  3. Bake until spinach wilts and the fish is just cooked through, about 10 minutes. Transfer the packages to a wide shallow bowl. Cool 5 minutes. Open packets full down to reveal fish be careful of hot Steam. Squeeze the lime juice over the fish sprinkle basil over and serve. A side dish of rice, potatoes, salad or quinoa. Wine pairing Pinot Noir or Pinot Gris 


Ginger Sea Bass over Wilted Greens.jpg

Garlic Butter Baked Salmon

Sheet Pan Garlic Butter Baked Salmon with crispy potatoes, asparagus and a garlic butter sauce with a touch of lemon. A complete meal on one tray using minimal ingredients you already have in your kitchen! Full of flavor and so easy to make!


  • 1 pound (500 g) fingerling potatoes, halved (or Yukon golds or halved white/red baby potatoes)

  • 2 tablespoons olive oil

  • 1 1/2 teaspoons salt, divided

  • 1/2 teaspoon cracked black pepper, divided

  • 4 (6 oz | 170 g) skinless salmon fillets

  • 2 1/2 tablespoons minced garlic, divided

  • 2 tablespoons fresh chopped parsley

  • 1/3 cup freshly squeezed lemon juice

  • 1/2 cup melted unsalted butter

  • 3 bunches asparagus, (18 spears, woody ends removed)

  • 2 tablespoons dry white wine (substitute with 1/4 cup low-sodium chicken broth)

  • 1 lemon sliced to garnish


  1. Heat oven to 400°F | 200°C. On a large rimmed baking sheet, toss together potatoes with the oil, 1/2 tablespoon of garlic, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Spread out in an even layer and roast for 15 minutes until they're just starting to soften and brown.

  2. Push potatoes to one side of the sheet pan and arrange salmon down the center. Rub salmon evenly with 1 1/2 tablespoons of the minced garlic and 2 tablespoons of parsley. Add the asparagus to the other side of the pan. 

  3. Combine 1/4 cup of lemon juice and 1/4 cup of the melted butter together and pour the mixture over the salmon and asparagus. Season everything with the remaining salt and pepper.

  4. Return to oven and continue baking until the potatoes are golden and fork-tender and the salmon is opaque throughout, (about 10 minutes). Optional: broil in the last 2 minutes for charred edges. 

  5. Meanwhile, in a small bowl, combine the remaining butter, garlic and lemon juice with the wine (or chicken stock). Serve with the salmon, veggies and lemon slices!

  6. Pan-Seared Icelandic cod fillets or Halibut With Red Wine Reduction Sauce

  7. This recipe for pan-seared halibut with red wine reduction can be made with salmon, snapper or other white fish as well, but the meatiness of halibut really lends itself to searing. Choose thick (1 1/2) filets for this recipe. The sauce can be made ahead of time because it holds very well (store in an airtight glass container), which makes this an excellent choice for entertaining. 


  • 4 halibut fillets (about 5 ounces each, skinned)

  • Sea salt and freshly ground pepper

  • 1 teaspoon dry herbs de Provence (Provencal herb blend of savory, thyme, basil, fennel, rosemary and/or lavender)

  • 1 tablespoon olive oil

  • 2 tablespoons mild local honey or organic sugar

  • 1 shallot (cut in half)

  • 1 small bay leaf

  • 1 rosemary sprig, about 2 ½ inches long

  • 2 1/2 cups good quality red wine, such as pinot noir or cabernet sauvignon

  • ½ cup strong vegetable stock or chicken broth


  1. Prepare the sauce: Place the honey, shallot, bay leaf, rosemary sprig, red wine and broth in a small, heavy-bottomed stainless steel saucepan.

  2. Bring the mixture to a boil, stirring occasionally.

  3. Reduce the heat to medium, and continue cooking, until the liquid has reduced to 1 cup and coats the back of a spoon. 

  4. Discard the rosemary, bay leaf, and shallot. (This makes about 1 cup, enough sauce for 8-10 entree servings. Leftover sauce will keep for up to 2 weeks in the refrigerator.

  5. While the sauce is cooking, season the halibut filets top and bottom with sea salt, pepper, and herbs.

  6. Heat the olive oil in a cast-iron or other heavy-bottomed skillet (or lightly oil a stovetop grill) over medium-high flame.

  7. Place the filets top-down in the skillet, and cook about 7 minutes, until deep golden


By Ken Washington - December 3, 2018

Remoulade sauce

  • 1 medium onion, halved and thinly sliced

  • 1 tablespoon canola oil

  • Kosher salt

  • 3/4 cup mayonnaise

  • 1 tablespoon white wine vinegar

  • 1 1/2 tablespoons minced chives

  • 1 tablespoon minced shallot

  • 1/2 teaspoon chili powder

  • 1/8 teaspoon cayenne

  • Season with Smoked sea salt


  1. Step 1    Make the remoulade

  2. Preheat the broiler. On a large rimmed baking sheet, toss the onion with the oil and season with kosher salt. Broil 8 inches from the heat for about 8 minutes, stirring occasionally, until the onion is softened and charred in spots. Let cool, then finely chop. In a medium bowl, whisk the onion with the mayonnaise, vinegar, chives, shallot, chili powder, and cayenne. Season with smoked sea salt.

Should you choose to up your game plan try this recipe.
Seared scallop with brown butter & lemon

  • 3 lemons

  • A small handful of chives

  • 12 large dry sea scallops

  • Kosher salt, freshly ground pepper

  • Extra-virgin olive oil or vegetable oil

  • 3 tablespoons unsalted butter, cut into pieces

  • 2 teaspoons drained capers


  1. Cut 2 lemons in half and squeeze the juice into a measuring glass or small bowl; you should have ¼ cup juice. Set aside. Using a paring knife, cut ends off a remaining lemon to expose the flesh. Upend lemon on a cut end and remove peel and white pits from lemons; discard. Cut between membranes to release segments into a bowl with juice; squeeze lemon dry to get any last drops of juice. Fish out any seeds; set aside. Thinly slice chives and place in a small bowl; set aside.

  2. Pull side muscle off scallops, if needed; pat dry. Season lightly on both sides with salt and pepper. Heat a large skillet, preferably stainless steel, over medium-high. Pour in oil to lightly coat surface (2–3 Tbsp.); heat until it simmers & you see first wisps of smoke. Swiftly place scallops into a skillet, flat side down, and cook without touching, tossing, or fussing until underside is deep golden brown, 3–4 minutes. Use a thin spatula or tongs to gently turn over; if they resist, cook another 30 seconds and try again. Cook on the second side until flesh at top and bottom looks opaque but there is still a faintly translucent strip in the middle, 1–2 minutes, depending on size. Transfer scallops to a plate.

  3. Pour off any oil in a skillet and set over medium heat. Add butter and cook, swirling, until butter foams, then browns, about 2 minutes. Add reserved lemon juice and segments; energetically stir and swirl the pan to emulsify the sauce. Mix in capers and reserved chives and spoon pan sauce around and over scallops.

What to drink? Chardonnay, Sauvignon or Risotto wine

Kens crab cake.jpg

Simple crab cakes with Remoulade & Arugula salad"

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