Fillet of Sole with Dried Cranberry Reduction

Fillet of Sole with Dried Cranberry Reduction

This is a very healthy and flavorful fish recipe that is perfect for a mid week dinner when you are short on time. The sauce is made by sautéing onions and dried cranberries and then adding balsamic vinegar and brown sugar. The result is a syrupy cranberry reduction that is absolutely delicious over flaky white fish. This is definitely a healthier dish which requires only one tablespoon of butter in the entire recipe. The fish is sprinkled with breadcrumbs, salt and pepper and lightly sprayed with olive oil before broiling in the oven for 5 or 6 minutes. I like to serve the fish with Pearl Couscous Primavera. The whole dinner will be ready in 30 minutes.

I like to incorporate healthy fruits and vegetables into my recipes whenever possible. A lot of flavor can be added to a dish using fruit instead of butter and oil. Cranberries are a great way to add a tangy sweetness to a dish. Cranberries are healthy and have research indicates that they can help reduce the risk of cardiovascular disease. Cranberries contain polyphenols with anti inflammatory properties which help lower hypertension which results in better cardiovascular health. This recipe for Sweet Cranberry Reduction is a great way to prepare a healthy meal without sacrificing flavor.

What Are Some Other Ways To Use The Cranberry Reduction:

  • Grilled Chicken Breast
  • Halibut, Cod or Flounder
  • Pork Chops or Pork Loin
  • Lamb Chops or Leg of Lamb
  • On a Turkey Sandwich instead of mayonnaise
Rate this Recipe
5 from 1 vote
Print Recipe

Fillet of Sole with Dried Cranberry Reduction

Brown Sugar and Balsamic Vinegar Blended with Dried Cranberries creates a Sweet Tart topping for flaky Fillet of Sole
Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Course: Main Course
Cuisine: American
Keyword: fish, seafood
Servings: 4 people
Calories: 304kcal

Ingredients

  • 2 lb Fillet of Sole
  • 1 cup onions chopped
  • 1 cup dried cranberries or more if you like
  • 1 tbsp butter
  • ¼ cup breadcrumbs
  • salt and pepper
  • 1 tbsp packed brown sugar
  • 2 tbsp balsamic vinegar

Instructions

  • Preheat oven to 400
  • melt butter in a pan and add onions
  • saute onions until translucent and add cranberries
  • add vinegar and brown sugar
  • simmer for 5 minutes
  • while sauce is simmering sprinkle salt and pepper on fish
  • top with breadcrumbs and spray or drizzle olive oil on fish
  • bake in oven for 5 or 6 minutes until done

Nutrition

Serving: 1person | Calories: 304kcal | Carbohydrates: 35g | Protein: 30g | Fat: 5g | Saturated Fat: 1g | Trans Fat: 1g | Cholesterol: 102mg | Sodium: 729mg | Potassium: 461mg | Fiber: 3g | Sugar: 23g | Vitamin A: 82IU | Vitamin C: 3mg | Calcium: 79mg | Iron: 1mg

Halibut with Pearl Couscous Baked in Parchment

Halibut with Pearl Couscous Baked in Parchment

Sun-dried Tomatoes, Spinach and Fresh Herbs

Baking fish in parchment paper is a great way to seal in flavor using very little oil or butter. This closed cooking method intensifies the flavors because they are captured inside the parchment paper. This Halibut recipe is bursting with flavor from the sun-dried-tomatoes, spinach, fresh herbs and lemon. The scent of flavor is immediately released when the parchment is opened after baking. Pearl couscous is also referred to as Israeli couscous. Pearl Couscous is not a grain but is actually a pasta. It is made with wheat and semolina flour that is rolled in wet hands until tiny pearls are formed. The pearls are then toasted which gives it a nutty flavor that stands out in recipes.

Can I make this ahead of time?

The couscous can be made ahead of time so all you have to do is wrap the ingredients in the parchment paper and bake in the oven for 15 minutes before serving. It is a one dish meal because the recipe includes a protein, starch and vegetable. There is very little clean up as well because everything is baked together in the parchment paper. I like to serve the fish with the paper slightly open on the plate so you can see all the beautiful colors inside.

Can I use a different fish?

Yes, you can substitute another fish. Any firm white fish would work well such as cod or fluke. It’s best to choose a mild flavor fish that won’t overpower the couscous.

Halibut in Parchment Paper
Rate this Recipe
5 from 4 votes
Print Recipe

Halibut with Pearl Couscous Baked in Parchment Paper

Halibut with spinach, couscous and fresh herbs
Prep Time20 mins
Cook Time15 mins
Total Time35 mins
Course: Main Course
Cuisine: Italian, Mediterranean
Keyword: Spiked Cupcakes, fish, healthy recipe, seafood
Servings: 4 people
Calories: 549kcal

Ingredients

Pearl Couscous

  • 2 tbsp olive oil
  • ½ cup shallot minced
  • cups pearl couscous
  • ½ cup chopped sun-dried tomatoes in oil
  • cups low sodium vegetable broth
  • ¼ tsp black pepper

Halibut

  • 2 lb halibut fillet cut into 4 serving
  • 1 tbsp olive oil
  • 8 sprigs fresh thyme
  • 1 lemon sliced
  • kosher salt
  • ground black pepper
  • cups baby spinach

Instructions

Couscous

  • Heat 2 tablespoons of olive oil in pan and add minced shallots
  • sautee until soft and then add couscous and stir contantly for 2 minutes
  • stir in sun-dried tomatoes
  • add vegetable broth and pepper
  • bring to a boil then reduce heat and cover until broth is absorbed. 10-15 min.
  • Fluff with fork and set aside

Halibut

  • preheat oven to 375
  • rub each Halibut fillet with a little olive oil
  • Season Halibut with Salt and pepper
  • cut 4 12 inch pieces of parchment paper
  • spoon some couscous in the middle of each piece of parchment paper
  • top couscous with spinach, a piece of halibut, 2 sprigs of thyme and a slice of lemon
  • Join edges of parchement together and then fold the paper down. Tuck ends of paper under.
  • place on baking sheet and bake on middle rack for 15 minutes
  • remove from oven place on serving plate and slightly open paper before serving

Notes

You can substitute chicken broth instead of vegetable broth in this recipe. I decided to use vegetable because I wanted to keep the recipe vegetarian. 

Nutrition

Serving: 1person | Calories: 549kcal | Carbohydrates: 52g | Protein: 52g | Fat: 14g | Saturated Fat: 2g | Cholesterol: 111mg | Sodium: 203mg | Potassium: 1609mg | Fiber: 5g | Sugar: 6g | Vitamin A: 1375IU | Vitamin C: 10mg | Calcium: 59mg | Iron: 3mg

“Deconstructed” Crunchy Seared Salmon Roll

“Deconstructed” Crunchy Seared Salmon Roll

Seared Honey and Soy Marinated Salmon with Avocado, Rice, Nori and Salmon Roe

Living in New York City I am blessed to have some amazing Japanese restaurants around. My family loves crunchy salmon teriyaki rolls so I wanted to come up with an entree that would blend all the ingredients that they love. The result is this deconstructed salmon roll. I call it deconstructed because the ingredients are not tightly rolled in the seaweed but are rather placed on top of each other. I highly recommend warming the avocado but is not mandatory. The warm rice, salmon and avocado work perfectly when combined with the cool salmon roe. The crispy panko adds the perfect crunch to the dish.

So I know this recipe is a little more advanced but I am confident that all my amazing cooking friends out there will be able to prepare it and I promise that it is worth it. I wrote the recipe out in the order in which you should prepare it to help you with timing. This meal should be ready in about an hour.

What should I serve the Honey-Soy Salmon with?

I like to serve the salmon with garlic-sesame broccoli on the side (recipe below). I am happy to answer any questions you have if you need advice. Let me know how it turns out. Share your pics on instagram tag @itsjennsview or #itsjennsview

Rate this Recipe
5 from 1 vote
Print Recipe

Deconstructed Crunchy Honey-Soy Salmon Roll

Seared Salmon with Avocado, Rice, Nori, Salmon Roe and Crunch
Prep Time20 mins
Cook Time30 mins
Marinating Time30 mins
Total Time1 hr 10 mins
Course: Main Course
Cuisine: Japanese
Keyword: salmon, fish, seafood
Servings: 4 people
Calories: 795kcal

Ingredients

  • 2 pounds salmon fillet – Skin off
  • ½ cup low sodium soy sauce
  • 3 tbsp honey
  • 1 tsp light brown sugar
  • 1/4 tsp red pepper flakes
  • 1 avocado cut into 6 pieces with skin on pit removed
  • cup panko bread crumbs
  • 1 tbsp butter
  • 2 sheets nori
  • cups Jasmine rice
  • cups water
  • ¼ cup rice vinegar
  • 1 tbsp granulated sugar
  • tsp salt
  • 2 tbsp vegetable oil
  • 4 tsp salmon roe

Instructions

  • Mix soy sauce, honey, brown sugar and red pepper together in bowl
  • add salmon and marinate in refrigerator for ½ hour
  • while salmon is marinating pour 1 tbsp oil in pan and warm up avocado
  • when avocado is starting to brown on both sides remove from pan and set aside
  • wipe out pan and add 1 tablespoon butter and the panko bread crumbs
  • lightly toast bread crumbs in pan and set aside
  • wrap nori in foil and bake in oven at 325 for 10 minutes, break each sheet into 4 pieces
  • rinse rice very well with cold water
  • add rice and 1¾ cups cold water to a pot
  • cover and bring to a boil on medium high heat
  • reduce heat and simmer for 15 minutes until water has absorbed
  • while rice is cooking take salmon out of refrigerator and remove from marinade
  • add 1 tbsp oil to pan and cook salmon for 5 minutes per side for medium rare, longer if you like it more well done
  • when rice is done fluff with a fork and put into a mixing bowl
  • blend rice vinegar with granulated sugar and salt and mix into rice

To assemble

  • place rice on plate, top with 2 pieces of nori
  • place salmon on nori and top with peeled avocado, salmon roe and crunchy panko

Notes

The panko bread crumbs and nori can be made earlier in the day.
After the salmon is cooked and you remove from pan you can add the marinade to the pan and warm up for a few minutes to serve on side.
 
 

Nutrition

Serving: 1person | Calories: 795kcal | Carbohydrates: 83g | Protein: 55g | Fat: 30g | Saturated Fat: 9g | Cholesterol: 144mg | Sodium: 1085mg | Potassium: 1513mg | Fiber: 5g | Sugar: 18g | Vitamin A: 284IU | Vitamin C: 6mg | Calcium: 75mg | Iron: 4mg
Rate this Recipe
5 from 1 vote
Print Recipe

Sesame-Garlic Broccoli

broccoli with garlic and sesame oil
Prep Time10 mins
Cook Time10 mins
Course: Side Dish
Cuisine: Japanese
Keyword: vegetable, broccoli
Servings: 4 people
Calories: 125kcal

Ingredients

  • 3 cloves garlic thinly sliced
  • 4 cups broccoli florets
  • 1 tbsp vegetable oil
  • 2 tbsp sesame oil
  • ¼ tsp salt

Instructions

  • steam broccoli in water until bright green and just tender
  • saute garlic with vegetable oil until light brown
  • drain broccoli and add to garlic
  • mix in sesame oil and salt

Nutrition

Serving: 1person | Calories: 125kcal | Carbohydrates: 7g | Protein: 3g | Fat: 11g | Saturated Fat: 4g | Sodium: 176mg | Potassium: 297mg | Fiber: 2g | Sugar: 2g | Vitamin A: 567IU | Vitamin C: 82mg | Calcium: 47mg | Iron: 1mg

Processing…
Success! You're on the list.