Wednesday, January 29, 2020

Pan-Seared Halibut with Citrus Salsa


Halibut is one of my favorite fishes because it's so meaty, not very "fishy" and it develops a beautiful crust when pan-seared. A light, fruity topping like this citrus salsa is the perfect compliment (especially this time of year when citrus is in season). 

Serve this with steamed veggies and/or quinoa for a refreshing meal with lots of nutritional benefits.




1. Combine garlic, lemon juice, white wine and olive oil in a small bowl.

2. Place halibut portions in a shallow dish and pour marinade over. Marinate for 15 minutes, turning occasionally.

3. Meanwhile, combine the salsa ingredients in a small bowl.





4. Heat 1 tablespoon olive oil in a large nonstick skillet over medium heat. Season halibut with salt and pepper and add to the hot pan. Cook for 4-5 minutes per side, or until a nice golden brown crust forms and the fish is cooked through.



5. Transfer the halibut to a serving platter and spoon salsa over.




Pan-Seared Halibut with Citrus Salsa
Serves 4

All you need:
3 peeled garlic cloves, minced
Juice of 1 lemon
1/4 cup white wine
1/4 cup olive oil
1 pound halibut, cut into 4 portions
Kosher salt and freshly ground black pepper, to taste
1 tablespoon olive oil

Salsa
1 grapefruit, peeled, sectioned and chopped
1 orange, peeled, sectioned and chopped
1 jalapeno, seeded and finely diced
2 tablespoons chopped cilantro
2 teaspoons sugar (or 1 teaspoon stevia)
Zest and juice of 1 lime
2 teaspoons olive oil

All you do:
1. Combine garlic, lemon juice, white wine and olive oil in a small bowl.
2. Place halibut portions in a shallow dish and pour marinade over. Marinate for 15 minutes, turning occasionally.
3. Meanwhile, combine the salsa ingredients in a small bowl.
4. Heat 1 tablespoon olive oil in a large nonstick skillet over medium heat. Season halibut with salt and pepper and add to the hot pan. Cook for 4-5 minutes per side, or until a nice golden brown crust forms and the fish is cooked through.
5. Transfer the halibut to a serving platter and spoon salsa over.

Sunday, January 19, 2020

Simple Tomato Basil Soup


Soup is good for the body and the soul on cold wintery snow days when all you crave is comfort food. Canned tomatoes are one of my absolute favorite items to keep stocked in my pantry (especially for soups and stews) because they are super healthy and also convenient when making quick meals. This tomato basil soup tastes like summer in a bowl - so fresh and flavorful. Serve this on it's own, with grilled cheese or topped with sourdough croutons.




1. Place butter, olive oil, onion, garlic, salt, pepper and crushed red pepper in a large pot or Dutch oven and cook for 10 minutes over medium heat, or until the onions start to become lightly golden brown.


2. Add tomatoes/juice, chicken stock (or vegetable stock), basil and thyme and turn heat to high. Bring soup to a boil, then reduce heat to low and simmer for 30 minutes.



3. Blend the soup with an immersion blender until smooth and creamy (or carefully ladle into a blender and process until smooth).

4. Stir in cream. Taste and adjust seasonings with salt and pepper, if needed. Ladle soup into bowls and garnish with basil, fresh cracked pepper and a drizzle of olive oil.





Simple Tomato Basil Soup
Serves 4-6

All you need:
2 tablespoons butter
2 tablespoons olive oil
1 large sweet onion, chopped
4 garlic cloves, finely chopped
2 teaspoons kosher salt
1/2 teaspoon freshly ground black pepper
1/4 teaspoon crushed red pepper flakes
2 (28 oz.) cans San Marzano tomatoes, with juice
2 cups chicken stock (or vegetable stock)
1 cup fresh basil leaves
1 teaspoon fresh thyme leaves
1/3 cup heavy cream (optional)

All you do:
1. Place butter, olive oil, onion, garlic, salt, pepper and crushed red pepper in a large pot or Dutch oven and cook for 10 minutes over medium heat, or until the onions start to become lightly golden brown.
2. Add tomatoes/juice, chicken stock (or vegetable stock), basil and thyme and turn heat to high. Bring soup to a boil, then reduce heat to low and simmer for 30 minutes.
3. Blend the soup with an immersion blender until smooth and creamy (or carefully ladle into a blender and process until smooth).
4. Stir in cream. Taste and adjust seasonings with salt and pepper, if needed. Ladle soup into bowls and garnish with basil, fresh cracked pepper and a drizzle of olive oil.

Saturday, January 18, 2020

Garlic Shrimp and Rainbow Veggie Foil Packs


Foil pack meals are some of my absolute favorites, mainly because they are so incredibly easy to clean-up. But, beyond that, this cooking method is a great way to seal in flavor and keep food juicy (especially shrimp and fish). This meal is so light and refreshing, yet super filling as well. If you want to add a starch to serve this over, I would suggest quinoa, brown rice or smashed yukon gold potatoes. Pair this with a crisp white wine and dinner is on the table in under 30 minutes!





1. Preheat oven to 400.
2. Combine shrimp, butter and garlic in a large bowl. Season lightly with salt and pepper.

3. In a separate bowl, combine cherry tomatoes, bell pepper, squash, zucchini, jalapeno (if using), parsley, olive oil and Cajun seasoning.


4. Place 4 large sheets of foil onto a work surface and place veggies in the middle of each one. Top with shrimp and the fold the foil over to seal. Place packets on a baking sheet and bake for 15 minutes.


5. Once out of the oven, let the packs rest for a couple minutes then carefully open and squeeze fresh lemon juice over.



Garlic Shrimp and Rainbow Veggie Foil Packs
Serves 4

All you need:
1 pound jumbo shrimp, peeled and deveined, tail-on (thawed if frozen)
2 tablespoons butter, melted
4 garlic cloves, finely chopped
Salt and freshly cracked black pepper

1 pint cherry tomatoes
1 orange bell pepper, sliced
1 yellow squash, sliced
1 zucchini, sliced
1 jalapeno, sliced (optional)
2 tablespoons chopped flat-leaf parsley
2 tablespoons olive oil
1 teaspoon Cajun seasoning
Juice of 1 lemon

All you do:
1. Preheat oven to 400.
2. Combine shrimp, butter and garlic in a large bowl. Season lightly with salt and pepper.
3. In a separate bowl, combine cherry tomatoes, bell pepper, squash, zucchini, jalapeno (if using), parsley, olive oil and Cajun seasoning.
4. Place 4 large sheets of foil onto a work surface and place veggies in the middle of each one. Top with shrimp and the fold the foil over to seal. Place packets on a baking sheet and bake for 15 minutes.
5. Once out of the oven, let the packs rest for a couple minutes then carefully open and squeeze fresh lemon juice over.

Saturday, January 11, 2020

Broccoli, Sundried Tomato and Romano Frittata


Frittatas are so versatile - if I have a bunch of eggs and veggies in the fridge it's a no-brainer to whip one up for breakfast or lunch. I love roasted broccoli and had a block of romano cheese staring at me in the fridge so I figured I would pair the two with some yummy sundried tomatoes. The result? The perfect balance of sweet and salty and a nourishing meal to enjoy for the next few days. 

Take the flavor to the next level by garnishing this with olive tapenade, hot sauce or hot (or mild) giardiniera.


1. Preheat oven to 425. Place broccoli florets on a baking sheet in an even layer and drizzle with olive oil. Season with 1/2 teaspoon salt, garlic powder, crushed red pepper and black pepper, to taste. Roast for 15 minutes.

2. Meanwhile, beat eggs and cream in a large bowl. Add cheese, sundried tomatoes and remaining 1/2 teaspoon salt and stir to combine.



3. Lightly oil a cast iron skillet (or other oven-proof skillet). Add roasted broccoli and pour egg mixture over the top. Bake for 20 minutes, or until the eggs are puffy and golden brown.



4. Once out of the oven, allow the frittata to rest for 5 minutes before slicing.





Broccoli, Sundried Tomato and Romano Frittata
Serves 6

All you need:
2 cups broccoli florets
2 tablespoons olive oil
1 teaspoon salt, divided
1/2 teaspoon garlic powder
1/4 teaspoon crushed red pepper
Freshly ground black pepper, to taste
8 large eggs
1/2 cup heavy cream
4 oz. Romano cheese, grated
1/3 cup chopped sundried tomatoes

All you do:
1. Preheat oven to 425. Place broccoli florets on a baking sheet in an even layer and drizzle with olive oil. Season with 1/2 teaspoon salt, garlic powder, crushed red pepper and black pepper, to taste. Roast for 15 minutes.
2. Meanwhile, beat eggs and cream in a large bowl. Add cheese, sundried tomatoes and remaining 1/2 teaspoon salt and stir to combine.
3. Lightly oil a cast iron skillet (or other oven-proof skillet). Add roasted broccoli and pour egg mixture over the top. Bake for 20 minutes, or until the eggs are puffy and golden brown.
4. Once out of the oven, allow the frittata to rest for 5 minutes before slicing.

Thursday, January 9, 2020

Blueberry Walnut Smoothie


One of my goals this year is to add more color to my diet. This may seem like a really weird thing for a dietitian/chef to say, but sometimes nutrition goes out the door when things get busy. Simple recipes like this smoothie are a great way to pack a lot of nutrition into one meal or snack. There's plenty of evidence to show that blueberries, walnuts and spinach are good for brain function and memory (and they taste great). I added coconut and flaxseed for added texture and healthy fats. The protein powder is in there to keep you full (and the collagen powder is great for skin health). Cheers!




1. Place all ingredients in a blender and process until very smooth, about 1-2 minutes.




2. Serve immediately. Garnish with extra frozen blueberries and walnut pieces, if desired.




Blueberry Walnut Smoothie
Serves 2

All you need:
1 cup baby spinach
1/2 cup frozen blueberries
1/2 cup raw walnut halves
1/4 cup frozen raspberries
1/4 cup unsweetened coconut flakes
2 tablespoons flaxseeds
2 scoops vanilla protein powder (I used collagen powder)
1 1/2 cups milk (I used unsweetened soy milk but any kind will do)
1 stevia packet (or 1 teaspoon raw honey or pure maple syrup)

All you do:
1. Place all ingredients in a blender and process until very smooth, about 1-2 minutes.
2. Serve immediately. Garnish with extra frozen blueberries and walnut pieces, if desired.