Category Archives: Fish

Keto Tuna, Salmon, Egg, or Chicken salad

  • 3 – 5 oz cans tuna in olive oil, 2 – 13 oz cans of salmon, drained, 6 hard-boiled eggs, chopped  or 2 – 13 oz cans of chicken breast, drained
  • 1/2 red onion, chopped
  • 1 c artichoke hearts
  • 1/2 c cashews
  • 1/4 c sliced black olives
  • 1/2 c mayo
  • 2 t olive oil
  • squeeze of fresh lemon juice
  • 1/4 c rice wine vinegar
  • dash of the following:  salt, pepper, hot pepper
  • 1/2 t basil
  • 1 t oregano

Mix the mayo, olive oil, lemon juice, vinegar, basil, oregano, salt, pepper, and hot pepper together in a large bowl.   Add the remainder of the ingredients and stir well.  Adjust seasoning as needed.  Serve and enjoy.


Citrus meets fish

Cod with orange zest, tomatoes, and red onion. YOU MUST TRY IT!

Oranges are in season now and WOWZA are they sweet and juicy! I bought a big bag at the store the other day and have been adding them to just about everything coming out of my kitchen–smoothies, salads, sauces, and desserts. Last night I decided to try using one in our main dish. I dolled up a boring piece of cod with orange zest and boy was it good. Check out this 488 original and let me know what you think about citrus meeting fish!
Bon Appetit!

Citrus meets fish

Servings:  2

  • 2 cod steaks (fillets)
  • 1/2 t sweet paprika
  • 1/2 t kosher or sea salt
  • 1/2 t pepper
  • 1/4 t ground chipotle pepper flakes
  • 4-5 cherry or grape tomatoes, cut into thin slices
  • 1/4 red onion, finely diced
  • juice and zest from 1/2 orange
  • 1-2 t butter, melted
  • Freshly grated parmesan cheese (optional), just a sprinkle.  You may sub a sprinkle of nutritional yeast for the parm.

Preheat the oven to 400 degrees F.

Combine the first 4 dry ingredients in a bowl and mix well.  Set aside.

Pat the fish fillets dry with a paper towel.

Put the diced red onion in a roasting pan so it will set directly under the cod fillets.  Place the cod fillets on the onion.  Sprinkle fresh orange juice on top of the fish.  Melt the butter and brush each fillet with butter.  Sprinkle the dry ingredient mix evenly over the 2 fillets and do the same with the orange zest.  Place the tomato slices on top of the fish to cover the entire surface of the fish.  Add a light sprinkle of Parmesan cheese or nutritional yeast to the top of the tomatoes.

Roast in the oven for 15-20 minutes, depending upon the thickness of the cod.  Turn the oven up to broil and cook for another minute or two, just enough to lightly brown the top of the fish and cheese.

Serve immediately and ENJOY!



Tuna artichoke melt

Tuna melt with fruit salad

I went to a diabetes cooking class (don’t worry, I don’t have diabetes) a few weeks ago and this is what we made!  I am not going to lie…I wasn’t thrilled when I got there and discovered that tuna melt was on the menu!  I like tuna just fine, but really??  At a cooking class??

I got over my menu issue pretty darn quickly–just as soon as the instructor distributed the recipe!  I hope this doesn’t freak you out, but this crazy melt tastes a lot like pizza!  The oregano, artichoke, and EVOO really make this sandwich work, and trust me it works GREAT!  This is a bright and healthful sandwich–a flavor explosion– and it couldn’t be easier to make!  This one surprised me, BIG TIME and I know it will pleasantly surprise you too!  In fact, it is way, way, way too hot here in the Ozarks to cook!  So guess what is on the menu tonight here at the casa–yep, tuna melts!   Served with a nice caprese salad, fresh melon and berries, and a glass of chilled white wine and we will have very pretty plates and happy bellies!

Lots of great color, flavor, and good nutrition! I love this dinner!

Tuna artichoke melt

Servings:  2

  • PAM cooking spray
  • 2 whole wheat sandwich thins, split open or two slices of whole grain bread
  • 3/4 c canned artichoke hearts, drained and rinsed.  Diced into bite size pieces
  • 3 medium green onions, diced (1/4 c)
  • 1 T fresh lemon juice
  • 1 t EVOO
  • 1 t dried oregano
  • 1/8 t black pepper
  • 1/8 t chipotle pepper flakes
  • 1-6 oz can of chunk light tuna (in water), drained and flaked

Combine tuna, EVOO, lemon juice, oregano, pepper, onion, artichoke, and hot pepper in a medium bowl.Coat a skillet with PAM cooking spay and heat to medium.  Toast one side of the bread and flip over.  Place 1/4 of the tuna mix on each piece and top with the provolone.  Cook until the cheese starts to melt and the bread is toasted.  Serve open-faced.


Caprese salad: pineapple tomato, basil, mozzarella, basalmic vinegar, freshly ground pepper.

Miso crusted salmon

Doesn’t a little mold infused, fermented soybean paste sound like the perfect way to top a beautiful piece of salmon??  Ok, it does sound pretty awful, but I swear to you it is not!  I absolutely love miso with its salty, nutty, earthy flavor and all of the super interesting ways it can liven up a dish!  I should also add that it is super rich in vitamins B12 and K, important trace elements AND is thought to be chemoprotective–especially against breast cancer.  So don’t be afraid to layer it on your salmon thick and get ready for an omega three feast!  I love this fish over pea and sweet onion rice–the peas add such a nice texture and the sweetness really works well with the salty miso!  Serve this with my arugula and avocado salad to get your weekend off to an especially SMART start! The miso is pretty salty, so make sure to wash it down with a big glass of water!

Bon Appetit!

Miso salmon

Miso crusted salmon

Servings:  5-6

  • 1 1/2 # Sockeye Salmon (wild)
  • 1/4 c white miso paste
  • 1 1/2 T agave nectar (or more to taste)
  • 1 T freshly ground ginger
  • 2 T rice wine vinegar
  • freshly ground pepper
  • 1 t chipotle pepper flakes
  • 2 green onions, chopped
  • PAM cooking spray

Preheat oven to low-broil.

In a small bowl combine miso, pepper, chipotle pepper, agave nectar, rice wine vinegar, and ginger.

Spray a lasagna pan with PAM cooking spray and place the fish skin side down in the pan.  Coat the fish with the miso sauce and cook for 12-14 minutes.  Keep an eye on the fish.  Once the top is browned to your liking, turn off the broil and start the oven on bake at 425 degrees F and cook for the remainder of the time or until it is done.  Serve with a generous garnish of chopped green onions.



Cod with split green peas

YUMMY Cod with lentils!

Do you have some cod in your freezer looking for an escape??  If so,  well then you have landed on the perfect recipe! If not, go out and get some so you can amaze your family with this dish!   I love my new fish creation because it is knee deep in a healthful variety of nutrients AND it provides sweet, yet savory flavors in every mouth-watering bite!  And I know YOU will appreciate the simplicity of the preparation and the compliments you are sure to receive after serving this for dinner tonight!

Cod with Lentils

Servings:  4

  • 4 – 6 oz pieces of cod or halibut
  • 1 t chipotle pepper flakes
  • 1T EVOO
  • 3 cloves garlic, diced
  • 1 c frozen or fresh green peas
  • 1 c finely chopped white cap mushrooms
  • 3/4 c dried slit green peas
  • 1/2 c yellow lentils
  • 2 1/2 c chicken broth
  • 1/4 c dry white wine
  • 1 T dried tarragon or 3 T chopped fresh
  • 1 large yellow onion, finely chopped
  • 1 t sea salt
  • 1 t freshly ground pepper

Heat 1 T EVOO in a large non-stick saute pan over medium.  Add the chipotle pepper flakes, 1/2 t salt and onion and sweat it out for about 7 minutes.  Stir in the garlic, mushrooms, and tarragon and continue cooking for 5-7 minutes.  Mix in the white wine, chicken broth, dried peas, and lentils and cover with a lid for about 15 minutes.  Add the peas and continue to cook covered for another 15 minutes, stirring occasionally.

While the veggies are cooking in the broth, get the fish out of the fridge and sprinkle with sea salt and black pepper–add some hot pepper flakes to the fish if you like!

Now it is time to add the fish to the saute pan.  Push the veggies to the side of the pan and place the fish in the broth.  Now scoop the veggies over the fish and drizzle the broth over the fish.  Cover and continue cooking over medium/low for about 5 minutes.  Uncover the pan and baste the fish with more broth.  Add more veggies to the top of the fish if needed and cook for another 7 -10 minutes.

When you are ready to serve, put a large spoonful of the veggies on your plate and set the fish on top.  Add a sprinkle of the veggies to the top of the fish to garnish.  Serve with a nice green salad and a cool glass of chardonnay or sauvignon or fume blanc.



Sugar SNAP seafood curry

See those green SNAPPERS in there??

Yesterday afternoon I discovered a small bag of sugar snap peas tucked away in the crisper drawer.  They were purchased for a clay pot that I made last week, but I had completely spaced and forgotten to use them.  You know I hate throwing veggies away and I was not about to let these green sweeties meet that fate, so I decided to try something new.

I fished some cod and shrimp out of the freezer, grabbed a few other veggies from the fridge and ended up with this super tasty dinner.  I really wasn’t expecting much out of the dish (you know my history with curries…) but WOW was I pleasantly surprised!

The broth was rich and sweet and the peas added this really great texture.  I served this snappy curry over a cocunut, black pepper and lime rice adding even more layers of flavor.  Give this one a try next time you are in the mood for something a just little different!


Sugar SNAP seafood curry

Servings:  5-6

  • 3 large limes
  • 1 T toasted sesame oil or veg oil
  • 1 c chopped shallots
  • 1 large yellow onion, chopped
  • About 12 oz sugar snap peas
  • 1 T grated ginger
  • 1 T diced ginger
  • 1 1/2-2 T red curry paste
  • 1 t chipotle pepper flakes
  • 1 t freshly ground pepper
  • 1 t ground cumin
  • 1 t tumeric
  • 1/2 t mustard seed, toasted
  • 14 oz Silk’s plain coconut milk
  • 2 T fish sauce
  • 20 oz cod, cut into 1/4″ pieces
  • 8 jumbo shrimp, uncooked shell-on
  • 1/2 c cilantro, chopped

In a large skillet heat the oil over med-low.  Add the pepper flakes, onion, shallots and ginger and cook until the onion has softened (about 10 or so minutes, maybe a little more).

Zest one or two limes (about 1 1/2 t) and juice 2 of the limes to get about 2 T juice.  Add the zest and juice to the skillet.  Add the cumin, tumeric, black pepper, mustard seed, red curry paste and stir in well to coat the onion mix.  Add the coconut milk and fish sauce and simmer for about 15 minutes.

While the broth is simmering chop up the fish.  Add the fish to the broth after it has simmered at least 15 minutes and has started to thicken up.  Cook the fish in the broth for about 5 minutes and then add the sugar snap peas.  Add the shrimp after about 5 minutes.  Continue cooking 8-10minutes (until the shrimp is cook through).  Serve a generous scoop of the broth over the rice (see recipe for pepper, coconut, lime rice) and garnish with a big hit of cilantro and a slice from one of your limes.

Puttanesca Please!

So most of you know that my hubby and I have spent the past three years knee deep in the construction and finishing of our home here in the Ozarks.  So needless to say, I have fairly extensive ‘go to’ list for last minute meals.  Pasta is such a quick and easy comfort food after a long day of slinging a hammer or rolling paint and this is why it tops my list.   I have a really hard time throwing an unadulterated jar of pasta sauce over noodles and calling it a meal–which is why I never do!  I have a long list of alterations that will make a quick and easy meal taste like a gourmet treat!   Puttanesca is one of the the dishes that make a pretty regular appearance on the dinner menu at 488.  The sauce has such a nice salty/briny flavor with a hint of sweetness to round it off perfectly on the palate.  I usually start the sauce and then head straight to the shower to get the paint out of my hair!  This gives the sauce about 20-30 minutes to thicken up nicely and let the flavors really come through–the longer you leave it over a low flame, the better it becomes!!!  Serve this with a small green salad, a big chunk of toasted french bread, and a full-bodied red wine or an ice cold pilsner.  This pasta gets even better overnight so you can enjoy a nice big bowl the day after!


Puttanesca Please!

Servings:  4-5

  • 1 box or bag Whole wheat spaghetti noodles
  • 1 1/2 jars of Bertolli spaghetti sauce (or YOUR favorite)
  • 2 T chopped garlic
  • 1 t (or more) agave nectar
  • 1-2 t chipotle pepper flakes
  • 1 t dried basil
  • 1 t dried oregano
  • splash of red wine (optional)
  • 1-2 T EVOO
  • 1/2-1 c chopped artichokes
  • 1/4-1/2 c chopped kalamata olives
  • 1/8 c chopped capers
  • freshly grated parmesean (optional garnish)

Heat the EVOO in a large skillet over low.  Add the chipotle pepper flakes and let warm for a minute or two.  Turn the heat up to med-low and add the garlic and cook for 1-2 minutes (do not let it turn brown) and then add the artichokes, olives, capers, wine (optional) and herbs.  Cook for about 5 minutes and then add the sauce and agave nectar.  Let cook for 20-30 minutes, stirring occassionally.  Allow to thicken to your desired consistency.

Meanwhile, fill a big stock pot and heat your water to boil.  Add the pasta and cook 10-12 minutes, until al’ dente.   Drain and set aside.

Fill your bowl with a big scoop of the pasta and cover it with the sauce.  Garnish with dried herbs and/or parmasean.

Walnut Cranberry Crusted Tilapia

We started Andy’s birthday celebrations early this year!   So I decided to whip together something completely new AND my own!  So I started searching the fridge and freezer for ingredients.  We had a big birthday party last weekend for the Mr. so there really wasn’t much of substance found.  I did come up with enough to start a healthful and flavor packed dinner though!  We started the evening with steamed artichokes and a flemish sour ale.  The main course was this awesome fish served with a BIG arugula salad.  To top it off we had a fabulous 2005 Jayson Napa Valley Red, one of my very favorites!  To end the meal we had artisanal chocolate from KC based Christopher Elbow, dulce de leche and strawberry balsamic.  Wow, what a great night of laughs and love!   I hope you enjoy this fish as much as we did!

Happy 36th Sweetie!

Walnut Cranberry Crusted Tilapia

  • 1/2 c walnuts
  • 1/4 c craisins
  • 1 t chipotle pepper flakes (or more–to taste)
  • 1 t kosher or sea salt
  • 1 T Chili Powder
  • 1-2 T Whole Wheat Flour
  • 1 t peppercorns (red, green, and black are best)
  • 1 1/2 # Tilapia
  • 1-2 T Vegetable Oil

Put the walnuts, craisins, chipotle pepper flakes, salt, peppercorns, flour, chili powder in a food processor.  Blend until the craisins and nuts are a consistency that will coat the fish well.  Put the breading mixture on a big plate and coat each piece of fish with a generous layer.  Let sit while the pan heats up.

Meanwhile heat the  oil (it is best to use veg oil, not EVOO with this dish)  in an appropriate non stick pan.  Heat the pan to medium.  Add the fish and cook for about 2-3 minutes/side.  The breading should turn a nice dark brown and SUPER crispy–be careful not to burn it!  If the fish needs more time to finish cooking through, turn off the heat, put the lid on the pan and let it sit for 3-4 minutes or until cooked.

Rice would be a nice accompaniment with this dish, but NOT necessary.  Just a big GREEN salad is PERFECT–don’t forget a great glass of wine!

Thai style cod with hot curry broth

Thai style cod only curry. Fantastic!

Love, Love, Love this dish!  This Thai masterpiece is on pretty regular rotation here at our pad.  It is super quick, healthful and packed full of exotic flavors.



*Available in the Asian section of most supermarkets

**Steam or microwave 5 cups of washed baby spinach for 2 minutes

In a medium saute pan, heat the coconut oil and pepper flakes over moderate heat.  Add the chopped onion and shallots and saute until soft, but not browned–about 5-7 minutes.  Add the curry paste and cook, stirring, until fragrant, about 30 seconds. Add the veg broth, 2 T lime juice, coconut sugar, toasted sesame oil, and 1/2 c coconut milk.

Arrange the seasoned (salt and pepper) fish in the pan and squeeze lime juice over the fish.  Gently shake the pan so the fish is coated with the sauce and continually spoon the sauce (with the shallots) over the top of the fish. Cook until the fish flakes easily with a fork, about 7 minutes.  Be careful not to overcook the fish!

Arrange a pile of steamed greens on top of mashed sweet potatoes and carrots. Top with the fish fillets.  Leave the sauce in the pan.   Turn up the heat and simmer until reduced to 2 cups, about 5-10 minutes.  Taste the sauce and adjust the seasonings if needed. Ladle the sauce over the fish and top with the cilantro and green onions or browned and crispy shallots.

This is my thai style cod curry.


This soup will warm your belly and your heart!

I LOVE seafood Stew.  Being a mainland girl, this was a special treat for me  consumed only on a coastal holiday or company trip.  NOT ANYMORE!  After a fantastic hiking vacation to Estes Park, CO (I know, still mainland!) and some of the best Cioppino ever at Mary’s Lake Lodge, I went searching for the PERFECT Cioppino recipe.  After much experimentation and disappointment, I finally found it!  This stew could be served in the finest seafood restaurant and it is SUPER EASY!  I get all of my seafood in the frozen seafood section of SAMS, and it works beautifully in this stew!  Serve with a big chunk of gluten free bread and a glass of Pinot Noir.  Close your eyes and you will be taken away to that tranquil and exotic Mediterranean destination of your dreams!

My very favorite stew!


Serves 4?

1 stick of butter

1 onion, chopped

10 cloves of garlic, diced

1 bunch parsley, chopped

1 14 oz can fire roasted tomatoes (diced)

1 14 oz can stewed tomatoes

1 14 oz can chicken broth

2 bay leaves

1 T dried basil

1/2 t thyme

2 bottles clam juice

1 T whole black peppercorns

1/2 t dried oregano

1 c dry white wine

3/4 # large shrimp–raw, peeled and deveined

3/4 # bay scallops

9-10 mussels

3/4 # crab leg (don’t buy the fake stuff!)

3/4 # cod, cubed

2 fennel seeds

1 t chipotle pepper flakes (or more for added heat!)

In a big stew pot, sweat the onion and garlic in the butter for 5-10 minutes over low/med.  Add the parsley and dried herbs and cook for another 5 minutes.  Drop the temp to low and stir in the tomatoes, clam juice, and chicken broth, cover and cook for 1 hour.  Add the white wine and stir well.  Cook for 10 minutes.  Turn up the heat to medium and add the fish and crab leg.  Cook for 3-4 minutes.  Add the shrimp and bay scallops and cook for 5 minutes.  Add the mussels and cook for another 5 minutes.  Be careful not to overcook the seafood or it will get a rubbery texure.  Serve the stew immediately.

Bon Appetit!