Swordfish Steaks with Asparagus and Frisée Salad

Ingredients

• 3 Tbsp. plus 1/4 cup extra-virgin olive oil
• 1 lb. asparagus, trimmed, cut into 2 1/2" pieces
• 3 1/2 tsp. kosher salt, divided
• 4 (1"-thick) swordfish steaks (about 1 1/2 lb. total)
• 1 Tbsp. herbes de Provence
• 1 Tbsp. Dijon mustard
• 1 Tbsp. red wine vinegar
• 1/2 lemon
• 3/4 tsp. freshly ground black pepper, divided
• 8 cups torn frisée
• 3 medium Persian cucumbers, thinly sliced into rounds
• 1/2 small white onion, very thinly sliced into rings, rinsed

Directions

1. Heat 1 Tbsp. oil in a large skillet over medium-high. Add asparagus and cook, shaking pan occasionally, until tender and charred in spots, 3–5 minutes. Transfer asparagus to a large bowl, season with 1/2 tsp. salt, and toss to combine.
2. Season swordfish all over with 1 1/2 tsp. salt. Heat 2 Tbsp. oil in same skillet over medium-high. Working in batches if needed, cook swordfish, turning occasionally, until cooked through (fish will feel firm when pressed), about 6 minutes. Transfer to a platter.
3. Pour off any excess oil in pan. Pour in remaining 1/4 cup oil, then add herbes de Provence (no need to warm up the pan again). Add mustard and vinegar and whisk until sauce is creamy. Finely grate zest from lemon into sauce, then squeeze in juice lemon. Season with 1/2 tsp. salt and 1/4 tsp. pepper. Let cool slightly.
4. Pour three-quarters of dressing over asparagus. Add frisée, cucumbers, and onion to bowl; season with remaining 1 tsp. salt and 1/2 tsp. pepper and toss to coat.
5. Mound salad on platter next to swordfish. Spoon remaining dressing over.

Recipe : Curried Salmon Cakes

• YIELD: Makes 4 servings
• 
  
• Ingredients
• 2 large eggs
• 2 pouches (about 7 oz. each) boned, skinned pink salmon, or 1 can (about 15 oz.) red or pink salmon, drained, skin removed
• 1/2 cup finely chopped apple
• 1/4 cup fine dried bread crumbs
• 1/4 cup thinly sliced green onions
• 2 tablespoons mayonnaise
• 1 teaspoon curry powder
• 1/2 teaspoon paprika
• 1/4 teaspoon pepper
• 1 tablespoon vegetable oil

• Preparation

  • 1. Beat eggs with a fork. Add salmon and break up. Stir in apple, bread crumbs, onions, mayonnaise, curry powder, paprika, and pepper. Shape into four cakes (3/4 in. thick); place on a piece of plastic wrap.
  • 2. Set a 12-inch nonstick frying pan over medium heat. When hot, add oil, then salmon cakes. Cook until well browned on the bottom, 5 to 7 minutes. Turn cakes over and cook until browned on the other side, 3 to 5 minutes longer.
  • 3. Serve cakes with aioli.
  more salmon recipes

Recipe : Baked Flounder with Parmesan Crumbs

Add freshly grated Parmesan to the breadcrumbs to form a tasty buttery topping for the flaky white fish, which cooks in just 15 minutes.

Ingredients

• 4 flounder fillets (2 pounds total) 
• Salt and freshly ground pepper 
• 3/4 cup freshly grated Parmesan cheese 
• 1/2 cup coarse fresh bread crumbs 
• 4 tablespoons unsalted butter, melted 
• 2 tablespoons extra-virgin olive oil

Directions

1. Preheat the oven to 425°. 
2. In a large baking dish, season the fish fillets with salt and pepper. 
3. Mix the Parmesan with the bread crumbs, melted butter and olive oil and sprinkle over the fillets. 
4. Bake for 15 minutes, or until the fish is cooked and the topping is golden. 
5. Let stand for 5 minutes before serving.

Serve with

• broccoli
• spinach
• asparagus
• simple steamed vegetables.

Recipe : Cod with Mustard Sauce

Yield : Serves 1

Ingredients

• 1 cod fillet
• Salt and black pepper
• 150g (5½ oz) fat-free natural yogurt
• 1 tbsp mustard
• Lemon juice (to taste)
• 2 tbsp capers
• 1 bunch of parsley or dill, finely chopped

Directions

1. Sprinkle some salt over the cod fillet and steam for 8–10 minutes (depending on its thickness). 
2. In the meantime, put the yogurt, mustard, some lemon juice, capers, parsley and black pepper into a saucepan. 
3. Warm over a gentle heat and pour over the cooked fish.

more cod recipes
salmon recipes

Recipe : Prosciutto-Wrapped Cod with Lemony Spinach

Choosing one special ingredient can transform an ordinary meal into an elegant one. Here, slices of paper-thin prosciutto -- salt-cured Italian ham -- dress up cod and sauteed spinach.

Ingredients

• 4 skinless cod fillets, (6 to 8 ounces each)
• 4 thin slices prosciutto (2 ounces total)
• 2 tablespoons plus 1 teaspoon olive oil
• 3 to 4 bunches flat-leaf spinach (2 1/2 pounds total), thick stems removed
• 2 lemons, 1 juiced and 1 cut into wedges

Directions

1. Heat broiler, with rack set 4 inches from heat. Season cod with salt and pepper. Wrap 1 slice prosciutto around each fillet; rub with 1 teaspoon oil, and place, seam side down, on a broilerproof baking sheet. Broil until prosciutto is browned and fish is opaque throughout, 8 to 12 minutes.
2. Meanwhile, in a large skillet, heat remaining 2 tablespoons oil over medium. Add as much spinach as will fit in skillet; season with salt and pepper. Cook, tossing and adding more spinach as there is room, until wilted and tender, 4 to 6 minutes. Sprinkle with lemon juice; toss to combine. Serve cod with spinach and lemon wedges.

more cod recipes

Fried flounder with broccoli

• pan fried flouder in butter

• broccoli and alfredo sauce

• onion powder, garlic powder

• salt and pepper

   
  

Dukan Fish Recipes

Cod with Mustard Sauce		Curried Salmon Cakes		Garlicky Broiled Salmon and Tomatoes		Smoked Salmon and Egg Canapes
Salmon in a Mustard Dill Sauce		Smoked Salmon Appetizers

Garlicky Broiled Salmon and Tomatoes

Ingredients

• 4 6-ounce pieces skinless salmon fillet
• 4 medium tomatoes, halved
• 2 tablespoons olive oil
• kosher salt and black pepper
• 1/2 teaspoon paprika
• 8 sprigs fresh thyme
• 4 cloves garlic, sliced

Directions

1. Heat broiler. Place salmon and tomatoes, cut-side up, in a broilerproof roasting pan or on a rimmed baking sheet.
2. Drizzle with oil and season with ¾ teaspoon salt and ¼ teaspoon pepper. Sprinkle salmon with paprika. Scatter thyme and garlic over the top.
3. Broil until salmon is opaque throughout and tomatoes are tender, 8 to 10 minutes.

more salmon recipes

Recipe : Bacon-Wrapped Cod with Frisee

Thick fillets of any firm, flaky, and mild-flavored fish, such as halibut, haddock, or striped bass, would work well here.

Ingredients

• 1 skinless, boneless cod fillet (1 1/4 pounds and 1 1/2 inches thick)
• Coarse salt and ground pepper
• 12 strips bacon (about 12 ounces total)
• 1 1/2 teaspoons Dijon mustard
• 1 1/2 teaspoons honey
• 1 tablespoon sherry vinegar
• 1 pink grapefruit, peel cut off, flesh cut into segments, juice squeezed from membranes
• 1/4 cup extra-virgin olive oil
• 1 large head frisee, cut into 1-inch pieces

Directions

1. Cut fish into 4 pieces and season with salt and pepper. On a work surface, arrange 3 slices bacon so they overlap slightly. Place a piece of fish at one short end and tightly wrap with bacon, cutting off any excess bacon. Repeat with remaining fish and bacon.
2. Whisk together mustard, honey, vinegar, and cup grapefruit juice; season with salt and pepper. Gradually whisk in oil.
3. Heat a large nonstick pan over medium-high. Place fish, seam side down, in pan and cook until bacon is deep golden brown on all sides, about 9 minutes, turning occasionally. Toss frisee with dressing and grapefruit and serve with fish.

more cod recipes

Cod Fillets With Cilantro Yogurt Sauce

The fish, while delicious, is utterly simple: fillets baked in a 300-degree oven until opaque, 10 to 20 minutes depending on the thickness of the pieces. It is the sauce that is the star, and that comes together quickly in a food processor. Combine roughly chopped cilantro and parsley, garlic that has been mashed to a paste, lemon juice, olive oil, salt and yogurt.

Ingredients

• 2 cups cilantro leaves (some stems are O.K. – you don’t have to pick off each leaf the way you do with parsley)
• ½ cup flat-leaf parsley leaves
• 2 garlic cloves
• Salt and freshly ground pepper
• 2 tablespoons fresh lemon juice
• 2 tablespoons extra virgin olive oil
• 1 cup plain Greek yogurt (low-fat or whole)
• 1 ½ pounds Alaskan cod fillets
• Lemon wedges for garnish

Directions

1. To make the sauce, coarsely chop the cilantro and the parsley leaves. In a mortar and pestle, mash the garlic with a pinch of salt. Place the cilantro and parsley in a food processor fitted with the steel blade and process until finely chopped. Add the garlic, lemon juice, olive oil, about 1/2 teaspoon salt (or to taste), and the yogurt and process until the mixture is smooth and green. Transfer to a bowl.
2. Preheat the oven to 300 degrees. Line a sheet pan with foil and oil the foil. Season the fish fillets with salt and pepper and lay on the foil. Place a pan of just boiled water on the floor of your oven and place the baking sheet with the fish in the oven on the middle rack. Bake 10 to 20 minutes, depending on the thickness of the fillets, until the fish is opaque on the surface and you can pull it apart with a fork.
3. Remove the fish from the oven, transfer to plates or a platter, and spoon on the sauce. Garnish with lemon wedges and serve.

Advance preparation: You can make the sauce a few hours ahead. Keep in the refrigerator and stir well before serving.

Nutritional information per serving
180 calories; 7 grams fat; 1 gram saturated fat; 1 gram polyunsaturated fat; 4 grams monounsaturated fat; 70 milligrams cholesterol; 3 grams carbohydrates; 0 grams dietary fiber; 678 milligrams sodium (does not include salt to taste); 26 grams protein

more cod recipes