Here are a few of the Fish Entrees recipes that are recommended by Doc. Sampson.

Braised Cod with Celery

Braised Cod with Celery Try this recipe for a meal that tastes great and also provides 120% of the daily value (DV) for selenium, 99% DV for vitamin B 12 and 94% DV for protein.

 

Healthy Cooking Tips:
When cutting and cooking cod for dishes such as this it is best to buy filets that are thick cut. Do not use thin pieces because they will fall apart. Make sure the celery is not cut too small. It is a dominant vegetable in this recipe, and should be cut into 1-inch pieces for best flavor. Depending on the temperature of your stove, you may want to simmer on medium low, or low. This should be a strong bubbling of sauce without boiling. This will intensify the flavor without cooking the sauce away. If it looks like it's getting dry, reduce the heat. You want a finished dish that has sauce.

 

Prep and Cook Time: 15 minutes

Ingredients:

• 1 medium onion cut in half and sliced thick
• 6 cloves garlic, sliced
• 2 cups celery cut diagonally about 1 inch long
• 1 15 oz can diced tomatoes, drained
• 3/4 cup green olives cut in fourths
• ½ cup + 1 TBS chicken or vegetable broth
• 1 TBS fresh lemon juice
• 1½ lbs cod cut into 2 inch pieces
• pinch red chili flakes
• salt and black pepper to taste
• 2 TBS

 

Directions:

1. Slice onion and garlic and let sit for 5-10 minutes to enhance its health-promoting benefits.
2. Heat 1 TBS broth in a 10-12 inch skillet. Healthy Sauté chopped onion in broth over medium heat for 4-5 minutes, stirring frequently, until translucent.
3. Add garlic, celery and sauté for another minute. Add drained diced tomatoes, green olives and broth. Stir, cover, and simmer on medium low for about 15 minutes, stirring occasionally, until celery is tender.
4. Place cod, lemon, salt, pepper, chili flakes, on top of celery and continue to simmer covered for another 5 minutes, or until fish is cooked. This is our Stovetop Braising cooking method. Sprinkle with cilantro and serve.

   Serves 4

   Serving Suggestions: Serve with

   • Rice

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Southwestern Cod Sauté

This is a great meal-in-one dish, which includes protein from the fish and vitamins and minerals from the variety of vegetables. And it can be prepared in just 25 minutes using our Healthy Sauté method of cooking, which uses no heated oils. Enjoy!

Healthy Cooking Tips:
When cutting and cooking cod for dishes such as this it is best to buy filets that are thick cut. Do not use thin pieces because they will fall apart. When making this recipe, you want to prepare all your ingredients before you start cooking. Once you start to sauté it goes very quickly, and it is easy to overcook your ingredients if they are not already prepared. Add your jalapenos a little at a time until you achieve your desired degree of spice and hot.

Prep and Cook Time: 15 minutes, Cooking Time: 10 minutes

Ingredients:

• 1 mediumonion, cut in half and sliced medium thick
• 6 medium cloves garlic, pressed
• 1-2 tsp , seeds removed, or to taste
• 1 TBS chicken broth
• 2 cups diced zucchini (1/2 inch cubes)
• 1 lb cod filets cut into 1 inch pieces
• 15 oz can diced tomatoes
• 3 TBS fresh lemon juice
• 2 TBS
• 1 TBS
• 1 ripe but firm medium
• salt and black pepper to taste

 

Directions:

1. Cut onion and press garlic and let sit for at least 5 minutes to bring out their health-promoting properties.
2. Prepare all other ingredients before starting the sauté.
3. Heat 1 TBS broth in a 10-12 inch stainless steel skillet. Healthy Sauté onion in broth over medium heat, stirring frequently for 5 minutes.
4. Add garlic, zucchini, jalapeno, and cod and continue to sauté for another 2 minutes stirring frequently.
5. Add rest of ingredients, except avocado, and cook for another 2 minutes. Add avocado, season with salt, pepper and serve.
6. Served with Rice

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Salmon in Citrus Sauce

If you want to get over 100% of your daily value for omega-3 fatty acids today then try this delicious, easy-to-prepare salmon recipe. The tangy sauce is a great complement to the flavor of the salmon and it only takes minutes to prepare. Enjoy!

Healthy Cooking Tips:
Make sure you use rolled oats for this recipe. It has the best consistency for this application.

 

Prep and Cook Time: 15 minutes

Ingredients:

• 1 ½ lbs salmon filets, skin and bones removed, cut into 4 pieces
• ½ medium sized onion, chopped
• 2 medium cloves garlic, chopped
• 2 TBS + 2 tsp fresh lemon juice
• 1 ½ cups fresh orange juice
• 1 tsp fennel seed
• 2 TBS minced fresh parsley, or if you have it, green fennel tops
• salt & white pepper to taste

 

Directions:

1. Preheat broiler to high and place a stainless steel or cast iron skillet under broiler for about 10 minutes to get very hot.
2. Chop onions and garlic and let sit for 5minutes to enhance their hidden health-promoting properties.
3. While skillet is heating, place chopped onion, garlic, fennel seeds, lemon juice, and orange juice in a shallow, wide saucepan and cook on high heat for about 10-15 minutes to reduce to half the volume.
4. Season salmon pieces with 2 tsp lemon juice, salt and pepper and place on hot pan from broiler. Return pan to broiler (approximately 5-7 inches from heat) and broil salmon for about 7 minutes depending on thickness (10 minutes per inch of thickness). Do not turn, as salmon is cooking on both sides at once.
5. Remove salmon from pan, and place on platter. Season citrus sauce with salt and pepper and strain liquid over salmon. Discard rest. Sprinkle with finely chopped parsley.

Serves 4