Tag Archives: Fish

Fast and Healthy- Perfect for the New Year!


While thumbing through Facebook on one of my last days before I head back into the throes of teaching and running kids, I stumbled upon a recipe for Southwestern Salmon Skillet Supper.  I happened to be going to the grocery store on the same exact day and knew we could have it for dinner…OH.MY.Goodness!  It is so easy to throw together and it was a four-smiley face dinner (meaning everyone in the family ate it and left happy).  I will definitely be making this one again and knew I needed to share it here too.  Since my girls are not as big of fans of spice as I am, we didn’t put the rub on all the pieces of salmon just in case they didn’t like it, but they ate it with and without the rub. The only thing I will do differently is cook the sweet potatoes a bit longer next time before putting in the other ingredients.   So pull out that cast iron skillet and prepare this one-dish meal!

Fast and Healthy, a win-win!

Southwestern Salmon Skillet Supper

Preheat oven to 425°

Whisk together in a small bowl:

  • 2 teaspoons ancho chili powder
  • 1 teaspoon cumin
  • 1 teaspoon kosher salt

Set the bowl aside.

Prepare Vegetables:

  • Dice 2 poblano peppers
  • Peel 1 large sweet potato and cut into 1-inch pieces
  • Trim about 3 ears of white corn kernels for 1 1/2 cups [or use frozen white corn kernels like I did!  So much easier :)]

Heat in large cast-iron skillet over medium-high heat:

  • 2 tablespoons of olive oil

Here is where I will change the recipe- it says to put the peppers and potatoes in the skillet and cook for 5 minutes- stirring constantly.  What I will do is this:

In the heated skillet add the sweet potatoes and cook, stirring constantly for 5 minutes.

Add to the sweet potatoes the poblano peppers and cook for 5 more minutes, stirring often.

Now stir in

  • 1 can of fire-roasted diced tomatoes with juice
  • the 1 1/2 cups of corn
  • 1/2 of the spice mixture

Let that cook for 3-5 minutes.

Place on top of the vegetable mixture:

  • 4 (5-ounce) salmon fillets, skinned.  (Well, we made another deviation here…we bought about 2.4 lbs of salmon, cut it into fillets to cook)
  • sprinkle evenly with the remaining spice mixture (we left a few, without the spices and only used kosher salt and pepper on those few for the girls)

Place skillet in the pre-heated oven and bake for 10-15 minutes, or until the salmon is cooked through.

While salmon cooks, stir together using a rubber spatula in a small bowl until evenly combined:

  • 1/4 cup unsalted butter, softened (I forgot to take my butter out at the beginning of my preparation so I put it on the warm stove in a bowl to soften it up)
  • 1 teaspoon lime zest
  • 2 teaspoons honey

Once the salmon is cooked through, top it with the butter mixture immediately (I put this on even the girls’ pieces)

Sprinkle with

  • cilantro leaves (about 1/2 cup)








Broiled Tilapia Parmesan


Fish is not a favorite of mine but I know it is supposed to be so good for us that I try to find recipes that will please the family—me included!  I’m not sure where I found this recipe online, but it had great reviews and claimed to be easy.  So you know I am a sucker for something that is easy and yummy.  I printed it out purchased some frozen tilapia and then almost a month goes by before we have a chance to make it.

Saturday night I finally tried out the recipe, tweaking it with some of the review comment suggestions.  Everyone loved it and since the bag of tilapia was a 10 lb bag, we will be having it again soon.

Broiled Tilapia Parmesan

Preheat your oven’s broiler.  I used the Lo setting on our broiler.

Line a broiling pan with aluminum foil and spray the foil with cooking spray.

In a small bowl mix together:

  • 1/2 cup Parmesan cheese
  • 1/4 cup butter, softened (I actually melted mine in the microwave)
  • 3 Tablespoons mayonnaise
  • 2 Tablespoons lemon juice
  • 1/4 teaspoon dried basil
  • 1/4 teaspoon ground black pepper
  • 1/8 teaspoon onion powder
  • 1/8 teaspoon celery salt

After mixing the above well, set it aside.

Arrange in a single layer on the prepared pan:

  • 2 lbs of tilapia.  (for us this was about 8 fillets)

Season the fish to taste with:

  • Old Bay seasoning

Broil a few inches from the heat for 2 to 3 minutes.

Flip the fillets over and broil for a couple more minutes.

Remove the fillets from the oven and cover them with the cheese mixture on the top side.

Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork.



Mediterranean Salmon


No, you aren’t on the wrong blog….I’m actually posting a fish recipe!  It is true that I don’t really care to prepare fish but I know it is healthy and should incorporate it more often.  Almost a month ago, my older brother had a heart attack.  In honor of his recovery, I thought I would dig out some of my heart healthy recipes and post a few.  This is one that has been around our house for over three years and it gets four smiley faces each time I make it.

Mediterranean Salmon

Preheat oven to 425°

Place in a single layer in an 11 x 7 baking dish, coated with cooking spray

  • 4 (6 oz) skinless salmon fillets  (OK, reality check here….I don’t take the skin off as the salmon I buy comes with skin on one side.  AND I just fill the pan so often I have 6 fillets)

Sprinkle over both sides of the fish:

  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper  (confession….I didn’t measure either salt or pepper)

Combine in a bowl and then spoon over fish:

  • 2 cups cherry tomatoes, halved
  • 1/2 cup finely chopped zucchini
  • 2 Tablespoons capers (I used these the first time I made the recipe and haven’t since as capers are not on my regular shopping list!)
  • 1 Tablespoon of olive oil

Bake for 22 minutes.

We usually serve this with a big salad and some bread; and then, because it is fish, I plan on popping popcorn later when I am starving before bed!

My handsome fella found this recipe for me back in 2010 after I had my own little heart incident (not near as life-threatening as my big brother last month though!).    The recipe sheet I have says it was from a cnn.com health link.  So big brother, try out this recipe.  It is easy AND good for your heart.  Love you!

Pan-Fried Fish with Peppers and Pecans


This was SO YUMMY!  It was sweet and crunchy and easy to make (especially when your handsome fella comes in from work and takes over standing at the stove and then you just chop and hand him everything!).

I found the recipe in a recent Better Homes and Gardens magazine.  It is from Richard May in Bokeelia, Florida.

From the refrigerator to the table in 35 minutes!

Next time we may fry the fish in olive oil to help it be a bit more healthy.  After everything was ready with the fish we threw some sugar snap peas in and just sauteed them in the left over sauce from the peppers and pecans.  My 10-year-old made a fruit salad for us and dinner was ready!  (Em was pretty proud of her fruit salad so we took a picture of it too)

Got to love summer fruit!

Pan-Fried Fish with Peppers and Pecans

Rinse and pat dry with paper towels

  • 1 lb of thin white fish fillets (I used tilapia but you can also use trout or catfish.  Also I prepared 1 1/2 lbs to better fill up my family)

Cut the fish into serving size pieces and set aside.

In a shallow dish combine

  • 1/3 cup all-purpose flour
  • 1/4 tsp salt
  • several dashes of pepper

Dip fish in flour mixture to coat.

In a large skillet heat on medium-high heat:

  • 3 Tbsp butter

Add fish in a single layer.  Reduce heat to medium.

Cook 3 to 4 minutes per side or until golden and fish flakes easily when you pick at it with a fork.

Remove fish from skillet, place it on a plate and cover to keep warm.

Wipe out skillet.

Add to skillet and melt over medium heat

  • 3 Tbsp butter

Stir into melted butter until it dissolves:

  • 1 Tbsp brown sugar

Add to the butter and sugar:

  • 1/2 cup chopped pecans
  • 1/2 of a red sweet pepper , cut into strips
  • 1/8 tsp cayenne pepper

Cook and stir over medium heat for 3 to 4 minutes or until pecans are lightly toasted and pepper strips are just tender.

Remove from heat.

Stir in to peppers and pecan mixture:

  • 2 Tbsp lime juice

Spoon the pecan mixture over fish and top with

  • green onions, sliced.



More Fish!- Orange Roughy with Zucchini and Mushrooms


I have been trying to incorporate more fish into our diet.  Growing up, I think the only way I ever ate fish was at a wonderful fish fry supper.  I do love fried fish!  It isn’t the healthiest though.

I tried this recipe recently.  It says to use red snapper or orange roughy.  The seafood place didn’t have any snapper so we had the roughy—my girls LOVED it.

Snapper with Zucchini and Mushrooms

In a large, nonstick skillet coated with cooking spray saute:

  • 1 Tbsp of oil
  • 3 cups diced zucchini
  • 2 cups halved, fresh mushrooms
  • 3/4 cup chopped sweet onion

Saute until crisp-tender.

Add to pan:

  • 3 garlic cloves, minced

Cook for about a minute

Add to pan:

  • 1 can diced tomatoes, undrained
  • 2 tsp minced fresh basil (or 1/2 tsp dried)
  • 2 tsp minced fresh oregano (or 1/2 tsp dried)
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1/4 tsp crushed red pepper flakes (optional–but oh so good!)

Bring to a boil, reduce the heat, cover and then simmer for 12-15 minutes or until the veges are tender

While your vegetables finish up:

In another nonstick skillet, coated with cooking spray, cook on medium heat:

  • 1 Tbsp olive oil
  • 4 fish fillets (about 6 oz each of the red snapper or of orange roughy)
    • cook for about 4-6 minutes on each side or until the fish flakes easily with a fork

Serve the fish with the vegetable mixture.

Lime Salmon with Green Beans and Squash


Yippee!  I found another fish recipe that I like.  This one came from a Summer 2010 Heart-Healthy Living Magazine I picked up after my heart episode last year.  We tried a few recipes from it, but this wasn’t one that I saw until last night when I was meal planning.  It meets my prep requirements of fast and easy.  I LOVE that once you get it on the grill, you have your entree and sides going.  I sliced up some strawberries and got the patio table ready for a wonderful meal with my favorite people.

Now the recipe calls for four, 4-ounce skinless salmon fillets.  We purchased some wild-caught salmon in the freezer section of Target and I think it was 24 oz.  There were six fillets and we didn’t take the skin off.  Brad and I had two fillets each and the girls each had one.  I simply defrosted them in a bowl of water while preparing the vegetables and seasoning mixture.  Next time we make it I will double the seasoning mixture and Brad said he would like a bit of butter too—but then that doesn’t make it as heart healthy, does it now! 🙂

Lime Salmon with Green Beans and Squash

Tear off four 24 x 18 inch pieces of heavy-duty foil.

Fold each in half to make an 18 x 12 rectangle.

Divide between the foil rectangles:

  • 12 ounces fresh green beans, trimmed
  • 1 medium yellow summer squash, sliced

Prepare in a small prep bowl:

  • 2 T snipped fresh parsley (4T if doubling)
  • 1 teaspoon grated lime peel (I would do the entire lime if doubling)
  • 2 cloves minced garlic (4 when doubling)
  • 1/4 teaspoon seasoned salt (1/2 t when doubling)

Place the fish on top of the vegetable mixture.

Drizzle each fish using:

  • 1-2 T olive oil

Sprinkle the fish and veggies with your seasoning mixture.

Fold up each packet by bringing up the two opposite edges of the foil and seal with a double fold, folding the remaining ends to completely enclose the food.  You are going to basically steam the packets!

Grill foil packets over medium heat for about 20 minutes or until fish begins to flake when tested with a fork and the vegetables are tender.

You can also bake packets in a 350 degree oven if you don’t want to fire up the grill.

This was a 4 smiley face meal with everyone eating fish and green beans.  I hope your family enjoys it too!

Cajun Catfish with Okra and Corn along with You’ve Got to Be Kidding


Our meal tonight was quick and easy.  I had a hard time finding catfish in the grocery stores so I ended up at Hill’s Fish Market in Media.  The only catfish they had was already seasoned but with Cajun seasoning so it simply saved me some prep time!  We served dinner with sliced Jazz apples and steamed broccoli and cauliflower  (I know, I know….you are thinking “Didn’t you serve broccoli earlier this week?” And the answer is “yes”  My girls have actually requested that we have it again soon so we did tonight as they don’t eat rice or green salad.)

Cajun Catfish with Okra and Corn

Preheat Oven to 450 (or an electronic roaster oven will work if you have a lame-o oven like we do at the Smith house!)


  • 2 cups of fresh or frozen sliced okra
  • 2 cups of fresh or frozen corn kernals
  • 1 medium onion, chopped


  • 2 teaspoons of olive oil
  • 1 teaspoon of Cajun or Creole seasoning (a tad more if you like it spicier)

Combine and then place on a large rimmed baking sheet.

Roast until tender and beginning to brown- about 20 to 25 minutes.  Make sure to stir the vegetables about every 8 minutes or so.

Meanwhile get the fish going.

If your  1 lb of Catfish is not already seasoned then sprinkle both sides of the catfish with Cajun (or Creole) seasoning.  (I had a bit over 1 lb but four portions.  The girls shared one and Brad and I each had 1 1/2 pieces.)

Heat in a large nonstick skillet over medium-high heat

  • 1 Tablespoon olive oil

Place Catfish in the pan

Cook until just cooked through and starting to brown, about 4 minutes per side.

Serve with the roasted vegetables.

You’ve Got to Be Kidding

No, that wasn’t my girls’ reaction to serving them Cajun Catfish, it is the name of a card game that Emily got in her stocking.

We pulled it out for a family game at dinner.  Each player is given a card that has four situations on it.  You read one of the situations asking if you would rather, for example, 1) ride a bull or 2) be the clown that distracts the bull.  There is a chip with a one and a chip with a two on it.  You place into your hand the chip you choose and then everyone has to guess what you would do.  It was fun.  Some of the cards are silly and some are pretty gross….but it made for a fun dinner experience and that is what it is all about right?  Making memories that will last a lifetime.

The card game is by Zobmondo if you are interested in it.  I think I’ve seen it at Target.