Good for You, Good for the Planet
Eating fish is good for you. Eating the right fish is good for our planet.
Shedd has the information you need to make healthy, delicious and sustainable seafood choices. Our partner Right Bite chefs have created tempting recipes (pasted below), from an easy hors d'oeuvre to a savory main dish to a full dinner.
Posted by Kassia Perpich, conservation and Karen Furnweger, web editor
THE RECIPES
White Fish Diablo with Fennel-Olive Relish
Recipe courtesy of Chef Melissa Graham, Monogramme Events & Catering
Serves 4
This recipe is equally good with or without the relish.
2 Lake Superior whitefish fillets, approximately 8 ounces each
2 tablespoons unsalted butter plus ½ teaspoon, softened
4 tablespoons fresh bread crumbs
¼ teaspoon kosher salt
½ teaspoon paprika, preferably smoked paprika
1½ tablespoons Dijon mustard
1 fennel bulb
1 tablespoon extra-virgin olive oil
5 pimento-stuffed green olives, thinly sliced
2 garlic cloves, thinly sliced
Line a 9 by 9-inch baking pan with a piece of aluminum foil. Grease foil with ½ teaspoon butter. In a small bowl, mix together with your fingers the remaining 2 tablespoons butter, bread crumbs, kosher salt and paprika. Place the whitefish in the pan, skin side down. Slather the fillets with mustard and sprinkle crumb mixture on top. Refrigerate until ready to cook. Preheat the broiler. Trim the fennel bulb, halve and remove the hard core. Thinly slice. In a small sauté pan, heat the olive oil over medium-high heat until hot, but not smoking. Sauté garlic in the oil for a few seconds until fragrant. Add sliced fennel and cook until softened, about 5 minutes. Once the fennel is in the pan, place the fish in the oven under the broiler and broil for approximately 5 minutes, until the crumbs are lightly browned and the fish is just cooked through. After the fennel is softened, add the olives to the sauté pan and cook for about 2 minutes. Serve the fish with the relish.
Aji Panca Pan-Fried Farm-Raised Catfish with Yellow Tomato and Sweet Potato
Recipe courtesy of Chef Christopher Opper, Food for Thought Catering
Serves 4
Pan-Fried Farm-Raised Catfish
Four 8-ounce farm-raised catfish fillets
⅛ cup basil
¼ cup flour
¼ cup extra virgin olive oil
Mashed Sweet Potatoes
1¼ pounds sweet potatoes
¼ pound butter
¼ cup heavy cream
Yellow Tomato Relish
1 cup yellow tomato
¼ cup red onion
¼ cup cilantro
2 cloves garlic
¼ cup extra-virgin olive oil
¼ cup champagne vinegar
Salt
White pepper
Sugar
Aji Sauce
1 bunch cilantro
1 clove garlic
1 celery stalk
2 Aji Panca pepper, remove seeds
½ lime
¼ teaspoon salt
1 teaspoon extra-virgin olive oil
¼ cup water
Chop the basil and marinate the catfish with the basil on both sides for 2 hours in the refrigerator. Heat oven to 350 degrees. Peel the sweet potatoes and cut into large pieces, cover with water and cook until soft. Heat butter and cream. Add sweet potatoes to mixer, slowly add butter and cream until smooth and creamy, add salt and pepper to your taste. Dice the tomato, red onion, cilantro and garlic; combine with the olive oil, vinegar. Season with salt, pepper and sugar to your taste. Combine cilantro, garlic, celery, pepper in blender and run on low until smooth, add water, lime juice and oil. Add salt to adjust seasoning, keep chilled. Heat oil in nonstick sauté pan until it begins to smoke, reduce heat. Season catfish with salt and pepper, coat in flour and sauté in pan on each side for 3 minutes, place in oven to cook, approximately 3 minutes, until fish becomes flaky and white.
Pesto Shrimp Hors d'oeuvre
Recipe courtesy of Chef Greg Christian, Greg Christian Catering & Events
For 10 appetizers:
10 Laughing Bird shrimp
10 tortilla chips
½ cup grated Parmesan cheese
1 cup fresh basil
½ cup olive oil
Salt
Pepper
1 butternut squash
10 microgreens/sprouts
In blender, combine basil, Parmesan cheese, oil, salt, pepper. Sauté shrimp until golden brown and mix with pesto. Cut squash into cubes and roast until soft. Place a piece of squash on tortilla chip; top with shrimp. Garnish each with a sprout or microgreen.
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