Grouper Recipe-Endless-Summer.webp

Broiled Grouper Parmesan

Grouper fillets, about 2 to 4 ounces fresh

 

 

2 tablespoons lemon juice

 

1/2 grated parmesan cheese

 

1/4 cup butter, softened

3 tablespoons mayonnaise

1 dash hot pepper sauce, (e.G. Tabasco)

 

Salt and pepper to taste

Directions

Step 1

Preheat the oven's broiler.

 

Step 2

Place the grouper fillets on a greased baking tray. Brush them with lemon juice. In a small bowl, stir together the Parmesan cheese, butter, mayonnaise, hot pepper sauce, salt and pepper. Set aside.

 

Step 3

Broil the fillets for 4 to 6 minutes, until they can be flaked with a fork. Remove from the oven and spread the cheese mixture on top of fillets.

 

Step 4

Return to the broiler for an additional 30 seconds, or until the topping is browned and bubbly.

Nutrition Facts

Per Serving:

430 calories; protein 48.1g 96% DV; carbohydrates 1.4g; fat 24.9g 38% DV; cholesterol 126.6mg 42% DV; sodium 389mg 16% DV.

10_-_Lettuce-512.png
  • Health & Nutrition

  • Grouper, like other fish, serves as an excellent source of some vitamins and minerals and also contains low amounts of minerals such as sodium. A serving of one fillet supplies 25 percent your vitamin D needs, 15 percent of your iron, 20 percent of your magnesium and small amounts of the B-complex vitamins. A cooked fillet also contains 8 percent of your zinc and vitamin A needs.

R089679.jpg.rendition.largest.jpg

Island Sailfish with Lime

Sailfish fillets, about 6 to 8 ounces each

 

 

¼ stick butter

 

1 crushed clove of garlic

 

Juice from 1 lemon

 

Juice from 1 lime

 

Red bell peppers, sliced

 

Green bell peppers, sliced

 

Yellow bell peppers, sliced

 

Onion, sliced

 

  • Shred the Sailfish fillets and get your cast iron skillet ready.

  • Once the pan is hot, add the butter, crushed garlic, lemon juice, onions and peppers.

  • Cook until the veggies are translucent and softened.

  • Now add the shredded sailfish and cook until the meat becomes firm.

  • Remove to a plate and drizzle lime juice over the sailfish

Serve over rice or with colored pasta for added dramatic effect.

Remember, presentation is everything, so the colored pasta will be a nice complement to the white meat and an accent to the peppers.

 

We hope you have our Sailfish recipes. If you have other recipes you'd like to share with the world, please let us know.

 

10_-_Lettuce-512.png
  • Health & Nutrition

  • Sailfish is a formidable source of B-vitamin complex elements such as vitamins B3 (niacin) and B12. Vitamin B12 assists in energy production, helps with blood formation and DNA synthesis, and in the formation of fatty substance around the brain cells, called myelin. Niacin has been known to increase an individual’s “good” cholesterol and reduce the risk of cardiovascular problems.

snapper-with-macadamia-pesto-and-bean-sa

Snapper w/ Macadamia Pesto and Bean Salad

Ingredients

  • 500g sweet potato, peeled, cut into 2cm pieces

  • 1 1/2 tablespoons extra virgin olive oil

  • 1 small red onion, thinly sliced into rounds

  • 1 tablespoon lime juice

  • 4 (about 180g each) snapper fillets

  • 300g green beans, trimmed, blanched

Macadamia pesto

  • 75g macadamias, toasted

  • 1 cup fresh coriander leaves, firmly packed

  • 1 small garlic clove, coarsely chopped

  • 1 lime, rind finely grated, juiced

  • 60ml (1/4 cup) extra virgin olive oil

  • 1 tablespoon water
     

Directions

  • Step 1

    Preheat the oven to 200C/180C fan-forced. Line a baking tray with baking paper. Place potato on the prepared tray. Drizzle with 1 tbs of the oil. Season. Roast, stirring halfway, for 30 minutes or until golden and tender.

  • Step 2

    Meanwhile, for the pesto, process the macadamias, coriander, garlic and lime rind in a food processor until finely chopped. Combine the lime juice, oil and water in a jug. Add to macadamia mixture, with the motor running, in a slow steady stream until well combined and smooth. Season.

  • Step 3

    Place the onion in a heatproof bowl and cover with boiling water. Stand for 3 minutes. Drain well. Place the onion and lime juice in a large bowl. Season, then set aside to macerate.

  • Step 4

    Heat the remaining oil in a large non-stick frying pan over medium-high heat. Pat the skin of the snapper dry with paper towel. Season. Cook snapper, skin side down, for 2 minutes or until crisp. Turn and cook for 1-2 minutes or until just cooked through. Transfer snapper to a plate to rest.

  • Step 5

    Add the sweet potato, beans and 1 tbs of the pesto to the onion mixture. Toss gently to combine. Divide among serving plates. Top each with snapper and a spoonful of the pesto.

10_-_Lettuce-512.png
  • A single, 3.5-ounce serving of red snapper contains nearly 70 percent of the amount of selenium that the U.S. Department of Agriculture recommends daily for adult men and women following a 2,000-calorie diet. Selenium supports white blood cell function and is required for the thyroid gland to work properly. It is an antioxidant that may be able to prevent free radical compounds from causing the DNA damage that can lead to rheumatoid arthritis, cancer and heart disease. Selenium's antioxidant power is enhanced when it is combined with a source of vitamin E. Serve selenium-rich fish like red snapper with high-vitamin E foods like asparagus, sweet potatoes or dark, leafy greens like spinach, beet greens or kale.

korean-style-seared-skipjack-tuna-recipe

Korean-Style Seared Tuna

Soy sauce, sesame oil, scallion, garlic, dried chiles—these traditional Korean flavorings, combined with chicken stock, make an intense and delicious sauce for the tuna. Sautéed spinach or broccoli rabe tossed with a touch of soy sauce and a sprinkling of sesame seeds would be a delicious accompaniment.

Ingredients

  • 3 tablespoons soy sauce

  • 1 teaspoon sugar

  • 1/8 teaspoon dried red-pepper flakes

  • 1/2 cup canned low-sodium chicken broth or homemade stock

  • 4 tuna steaks, about 1 inch thick (about 2 pounds in all)

  • 1/2 teaspoon salt

  • 1/2 teaspoon fresh-ground black pepper

  • 2 tablespoons cooking oil

  • 1 teaspoon Asian sesame oil

  • 1 scallion including green top, chopped

  • 3 cloves garlic, minced

How to Make It

Step 1    

In a small bowl, combine the soy sauce, sugar, red-pepper flakes, and broth. Sprinkle the fish with the salt and black pepper. Heat the cooking oil in a large frying pan over moderately high heat. Add the tuna and cook until brown, about 3 minutes. Turn and cook the fish until done to your taste, 3 to 4 minutes longer for medium rare.

Step 2    

Reduce the heat to moderately low and put the sesame oil in the pan. Stir in the scallion and garlic and cook, stirring, for 1 minute. Add the soy-sauce mixture; simmer until reduced to approximately 1/3 cup, about 2 minutes. Cut the tuna into slices and serve with the sauce.

 

 

cook-kitchen-cooking-chef-restaurant-foo
  • Tuna is rich in potassium, which is known for lowering blood pressure. Omega-3 fatty acids in combination with potassium bring an anti-inflammatory effect to the cardiovascular system, which in turn benefits us by lowering blood pressure, risk of stroke and heart attacks. Tuna comprises omega-3 fatty acids, which help in bringing balance in the blood vessels thereby reducing cholesterol in the arteries.

Blue Marlin Endless Summer1.jpg

Grilled Blue Marlin Steak

Blue Marlin fillets, about 7 ounce steak

 

 

Ingredients

salt
fresh ground black pepper
olive oil
lemon

Directions


Heat your barbecue on high.
Rub a bit of olive oil on both sides of the blue marlin and season both sides liberally with salt and fresh cracked black pepper.
Cook the fish for 3 minutes on each side over high heat with the lid open.


Tip:

 

Don’t move the steak or try to flip it too early. After 3 minutes it will release from the grill without any sticking. Depending on the thickness you may need only 2 minutes for the second side. The aim is to have the center remain slightly translucent. Do not overcook!


Squeeze some fresh lemon over the blue marlin steak before eating.


Serving Size: Each Steak is 1 serving; Recipe calculated on 7 ounce steak

Number of Servings: 1

 

10_-_Lettuce-512.png
  • Health & Nutrition

  • Blue Marlin is an excellent source of healthy, extra lean protein. It is also low in saturated fat and low in sodium. It is rich in niacin, vitamin B6, vitamin B12, and selenium.

  •  

  • Blue Marlin is a good source of iodine and magnesium.  Blue Marlin also provides about 200 mg of omega-3’s (DHA and EPA) per 4 ounce serving of fresh fish.

Mahi-Mahi-Endless-Summer-Charters-Recipe

Ginger Glazed Mahi Mahi

This Ginger Glazed Mahi Mahi is bursting with flavor and combines both sweet and sour taste sensations. The 30 minute prep time includes 20 minutes to marinate. This recipe is a snap and so delicious. You'll love it!"

 

Ingredients

  • 3 tablespoons honey

  • 3 tablespoons soy sauce

  • 3 tablespoons balsamic vinegar

  • 1 teaspoon grated fresh ginger root

  • 1 clove garlic, crushed or to taste

  • 2 teaspoons olive oil

  • 4 (6 ounce) mahi mahi fillets

  • salt and pepper to taste

  • 1 tablespoon vegetable oil

  • Add all ingredients to list

How to Make It

  1. In a shallow glass dish, stir together the honey, soy sauce, balsamic vinegar, ginger, garlic and olive oil. Season fish fillets with salt and pepper, and place them into the dish. If the fillets have skin on them, place them skin side down. Cover, and refrigerate for 20 minutes to marinate.

  2. Heat vegetable oil in a large skillet over medium-high heat. Remove fish from the dish, and reserve marinade. Fry fish for 4 to 6 minutes on each side, turning only once, until fish flakes easily with a fork. Remove fillets to a serving platter and keep warm.

  3. Pour reserved marinade into the skillet, and heat over medium heat until the mixture reduces to a glaze consistently. Spoon glaze over fish, and serve immediately.

Nutrition Facts


Per Serving: 259 calories; 7 g fat; 16 g carbohydrates; 32.4 g protein; 124 mg cholesterol; 830 mg sodium.

05_-_Garlic-512.png
  • Health & Nutrition

  • Mahi Mahi is an great sourse of Selenium (40mcg), Niacin (10mg) and Vitamin B6 (0.88mg). One cooked, three-ounce piece of Mahi Mahi provides 20 percent or more of the Recommended Daily Value of those nutrients, based on guidelines set by the United States Department of Agriculture.