It's some more fish

The bariatric diet has a very soft spot for fish as I have described previously. I am including in this group of recipes a deconstructed tuna salad. blackened grilled fish seemingly straight from New Orleans; and a grilled fish with a Hollandaise sauce which has a blend of herbs making it a bit unique.

Two of these recipes call for grilled fish which should be in 4 ounce fillets. I have set these recipes to serve four people so invite some friends over to dinner or lunch. Use a grill pan if you have one to reduce the need for a lot of oil. Use a bit of olive oil in the pan before you put the fillets in to cook. Try not to overcook the fish. When it is done correctly it is moist and tender, gently flaking. Overdone and it’s a bit rubbery. Keep the heat to medium high.

The tuna salad undone is a interesting change from the standard tuna and mayonnaise mixture. However do use the very best quality canned tuna you can find. Italian tuna packed in olive oil is delicious and the high nutritional quality of the dish as well as the interesting ingredients makes it more than a typical tuna salad for lunch.

Tuna Salad undone

Ingredients
6 to 8 ounces quality canned tuna, packed in olive oil
4 leaves butter lettuce, rinsed and patted dry
2 tablespoons finely chopped shallot
2 tablespoons finely chopped red or orange bell pepper
1 tablespoon nonpareil capers
2 tablespoons chopped hard-boiled egg
1 tablespoon micro greens
1/4 teaspoon sea salt
1/2 lemon

Directions
Carefully remove the tuna from the can, leaving the loin pieces intact. Reserve the olive oil. Place the tuna in the refrigerator while you prepare the remaining ingredients.
Divide the lettuce between 2 plates and carefully lay the tuna atop the leaves. Top with the shallot, bell pepper, capers, hard-boiled egg and micro greens. Sprinkle with sea salt. Drizzle the salad with the reserved olive oil and a squeeze of lemon.

Blackened spicy fish

Blackened fish is a staple item in the restaurants in New Orleans. The normal method is to sear the spiced fillets in a white-hot frying pan. This causes the spice seasoning to smoke heavily and when you hot cook something with pepper in it, be sure to have your exhaust fan on in the kitchen. Or do it the way we like do it here, and grill the spiced fish over an open barbecue. Same great flavor from all the spices without all the inside smoke and coughing, and sneezing, and hacking.

Ingredients
4- 4 ounce fillets of white fleshed fish (halibut, rockfish, seabass)
1 Cup Crab boil mix
¾ Cup Paprika
¼ Teaspoon Garlic powder
½ Cup Catsup
½ Cup Mango chutney
¼ Cup Hot sauce

To make the Blackened spice mix
1 Cup Crab boil mix
¾ Cup Paprika
1 Teaspoon Garlic powder
Mix ingredients together and store in an air-tight container

Spicy sauce mix
½ Cup Catsup
½ Cup Mango chutney
¼ Cup Hot sauce
Mix ingredients together and store in an air-tight container

Directions
Sprinkle fish fillets with spice mix, and then dredge in the spicy sauce
Let stand for 5 minutes to dry slightly
Grill at medium high until done.


Grilled fish with Spring Herb Hollandaise Sauce

Fish served with Hollandaise makes a wonderful lunch or dinner entree. This dish sautes the fish and dresses it with the herbed Hollandaise. The recipe uses four ounce fillets. and provides a substantial amount of protein as well as a fair amount of fats (butter and eggs). As in all dishes, think wisely before eating and eat what is not only good for you but tastes good too.

Ingredients
4 - 4oz fish fillets (sea bass, rockfish, or other 1” thick fillets)

Make a quick Hollandaise
Break two eggs into a blender jar
And add the following:
1 teaspoon dry mustard
A pinch of salt and white pepper
½ tablespoon of grated lemon zest
1/2 tablespoon minced fresh mint
1/2 tablespoon minced fresh basil
1/2 tablespoon minced fresh tarragon
3 tablespoons of fresh lemon juice
Then:
Melt 1 ½ cubes of butter until it starts to foam
Start blender; pour melted butter in very slowly
The mixture will form an emulsion.
Keep warm but do not let it boil.
Reserve some of the chopped herbs to sprinkle over the fish before serving.

To serve
Saute fish fillets in 2 tablespoons of melted butter
Serve topped with the warm Hollandaise and a sprinkle of the mixed fresh herbs
Add a slice of lemon.