Recipes
Shopping list
- Prepare fish and begin to marinate (10 minutes)
- Prepare slaw and complete fish; serve (20 minutes)
Sweet Smoke Broiled Fish
Ingredients
- Nonstick aluminum foil
- 1 ½ lb firm white fish fillets (such as cobia, swordfish, or mahi-mahi)
- ½ teaspoon kosher salt
- ½ teaspoon pepper
- ¼ teaspoon ground mustard
- ¼ cup honey
- 2 tablespoons balsamic vinegar
- 1 tablespoon olive oil
- ½ teaspoon liquid smoke
- 2 tablespoons presliced green onions
Steps
- Preheat broiler on high; place oven rack 6 inches from heating element. Line baking sheet with foil. Always check fish for bones (wash hands).
- Whisk salt, pepper, mustard, honey, vinegar, olive oil, and liquid smoke until blended (reserve ¼ cup for later use). Place fish in sauce and let stand 10 minutes to marinate.
- Place fish on baking sheet (discard marinade); broil 4 minutes. Brush with remaining ¼ cup sauce and broil 2–4 more minutes and until fish is 145°F (or opaque and separates easily). Drizzle with any remaining sauce and top with onions. Serve.
Sesame-Cashew Slaw
Ingredients
- 3 oz shallots, finely chopped
- 3 tablespoons sesame oil
- 1 tablespoon minced roasted garlic
- 1 (16-oz) bag shredded 3-color coleslaw mix
- ¾ teaspoon kosher salt
- ¼ cup seasoned rice vinegar
- ½ cup roasted cashews
Steps
- Chop shallots. Place sesame oil and garlic in large sauté pan on medium; cook and stir 1–2 minutes. Add shallots; cook and stir 2–3 more minutes or until shallots are soft.
- Stir in slaw, salt, and vinegar until evenly coated. Cover and reduce heat to medium-low; cook 2–3 minutes, stirring occasionally, or until slaw is tender. Stir in cashews. Serve.
Serving Suggestions
- Complete your meal with a rice side dish, spring rolls, green tea, and cherry pie for dessert.
- Each fish has a different bone structure and fish fillets don't necessarily mean "boneless." Always check your fish for bones.
Sweet Smoke Broiled Fish
Amount per ¼ recipe serving: Calories 270, Total Fat 6g, Sat Fat 1g, Trans Fat 0g, Chol 60mg, Sodium 220mg, Total Carb 19g, Fiber 0g, Sugars 17g, Protein 34g, Calc 6%, Vitamin A 4%, Vitamin C 4%, Iron 4%
Sesame-Cashew Slaw
Amount per ¼ recipe serving: Calories 240, Total Fat 18g, Sat Fat 3g, Trans Fat 0g, Chol 0mg, Sodium 530mg, Total Carb 19g, Fiber 4g, Sugars 6g, Protein 5g, Calc 6%, Vitamin A 25%, Vitamin C 80%, Iron 10%