Parmesan Lemon Tilapia with Capers

Serves 2

• zest and juice from one lemon
• 2 Tbsp. flour
• 2 Tbsp. grated Parmesan cheese
• 2 Tilapia Fillets
• 1 1/2 Tbsp. olive oil
• 2 Tbsp. white wine
• 1/4 cup chicken stock
• 1 1/2 Tbsp. capers
• 2 Tbsp. unsalted butter, cut into two 1 Tbsp. portions
• salt and pepper to taste

1. Combine zest, flour and Parmesan on a plate or in a food storage bag*.   Add the egg white to a shallow bowl or pie plate.
2. Spray 12 inch skillet with non-stick baking spray. Add olive oil to skillet and heat on medium-high.
3. When oil shimmers, dip one fish fillet in the egg white, coating each side and letting excess drip off.   Then place fish in bag or plate and coat each side with flour-Parmesan mixture.   Shake excess coating off fillet and add fish to skillet.
4. Cook until sides of fish lighten considerably, about 3 – 4 minutes.  Turn fish over and cook another 4 minutes or so depending on the thickness of your fillet.  (To tell if the fish is done, gently cut into a thicker part of the fillet – if it easily flakes it is done.)  Remove fish to plate and tent with foil.
5. Add wine to skillet and deglaze skillet for 1 – 2 minutes.  Add chicken stock and cook for 2 minutes.  Add lemon juice and capers and stir to combine well.  Add butter and stir until melted and combined.  Season with salt and pepper to taste
6. Remove fish from foil tent and place on two plates.  Spoon sauce over each piece of fish.  If there is remaining sauce put in small bowl or gravy dish and bring to the table to pass.

Salmon with White Wine Caper Sauce (adapted from the original)

Serves 4

• 1 Tbsp. soy sauce
• 2 large garlic cloves, thinly slices lengthwise
• 2 Tbsp. olive oil
• 1 medium red bell pepper, peeled, seed and 1/4″ dice
• 1/3 cup dry white wine
• 1 cup heavy cream
• 2 Tbsp. Dijon mustard
• 1 1/2 Tbsp. capers

• 1 Tbsp. olive oil
• kosher salt and freshly ground pepper.
• 1 1/2 to 2 lb. salmon fillet, skin removed, cut into four portions

1. Rub the salmon with soy sauce and refrigerate for 1 hour.  Return to room temperature before cooking (30 minutes).
2. In a medium skillet, cook the garlic in oil over moderate heat until the garlic turns light brown; don’t let garlic burn.  Remove and discard the garlic.
3. Add the peppers to the oil, and cook over low heat until tender, about 5 minutes.  Add the wine and bring to boil and reduced slightly, about 3 minutes.  Add the cream and return to to a boil, then reduce heat to low and simmer until thickened, 6 – 8 minutes.
4. Season the salmon pieces with salt and pepper. Add olive oil to a large skillet and heat on medium-high.  When very hot, add the salmon to the skillet.  When the edge of the salmon turns a lighter shade and the fillet is nicely browned (4 – 5 minutes), turn over and finish cooking, another 3-5 minutes depending how you like your salmon done.  Remove salmon to plates.
5. While salmon is cooking, rewarm the sauce over low heat.  Stir in the mustard and capers.  Spoon a generous serving of the sauce over each piece of salmon and serve, bringing extra sauce (if there is any) to the table.

Salmon with Honey Mustard Sauce (recipe adapted from Bobby Flay)

• 1/4 cup Dijon mustard
• 2 Tbsp. whole-grain mustard
• 3 Tbsp. honey
• 2 Tbsp. prepared horseradish, drained
• 2 Tbsp. finely chopped fresh mint leaves
• kosher salt and freshly ground black pepper
• 2 lbs of salmon fillets
• 2 Tbsp. canola oil

1. Whisk together the mustards, honey, horseradish, mint and 1/4 tsp. of salt and 1/4 tsp. of pepper in a small bowl.  Let sit at least 15 minutes before using.  Can be made 1 day in advance but do not add the mint until just before using.  Bring to room temperature before using.
2. To prepare salmon, brush with the oil and season with salt and pepper.  Then cook your preferred way (bake, broil or grill).

Pan Sauteed Fish with Carrot Ginger Sauce (adapted from Fine Cooking Magazine, June/July 2010)

Yield about 2 cups, serves 4 to 6

Carrot Ginger Sauce

• 1 Tbsp. canola oil
• 2 Tbsp. chopped shallot
• 1 3/4 cups lower-salt chicken broth; more as needed
• 6 medium carrots, peeled and cut into large dice (about 2 cups)
• 2 Tbsp. reduced-sodium soy sauce
• 1 Tbsp. grated (or finely chopped) fresh ginger
• 1 Tbsp. unseasoned rice vinegar
• 2 tsp. honey
• 1 tsp. Asian sesame oil

1. Heat oil in a medium saucepan over low heat.   Add the shallot and cook, stirring occasionally, until tender but not brown, about 2 minutes.  Add the broth and bring to a boil over medium-high heat.  Stir in the carrots, return to a boil, reduce the heat to medium low, and simmer until the carrots are just tender, 12 to 15 minutes. Let cool at least 15 minutes before blending.
2. Pour the carrot mixture into a blender and add the soy sauce, ginger, rice vinegar, honey, and sesame oil.  Puree until smooth.  Pour the sauce into a fine strainer set over a bowl and gently press it through the strainer with a spatula or spoon.  Discard the solids. If the sauce seems thick, thin with additional broth to the desired consistency.
3. Return to saucepan and rewarm right before serving.

Pan Sauteed Fish

• 1 Tbsp. olive oil
• 4 fish fillets
• 2 Tbsp. flour
• salt and pepper to taste

1. Spray large skillet with non-stick cooking spray. Heat olive oil in skillet on medium-high heat.
2. Put flour and salt and pepper on plate (or in a plastic baggie).  Dredge fillets flour for a light dusting on each side.
3. When oil shimmers, add fillets to skillet.  Cook until edges turn lighter in color about 1/4″ around the fillet.  Turn over and cook another 1 to 2 minutes until fish is done (when the fillet flakes easily).  Remove fillets to plate. If you weren’t able to fit all fillets into the skillet at once, repeat cooking process, adding a bit more oil to the skillet.
4. To serve, drizzle carrot ginger sauce over each piece of fish.  Bring remainder of sauce to the table in a bowl for extra drizzling.