Lemon Pepper Fish with Lemon Butter Rice

Lemon Pepper Fish with Lemon Butter Rice

Fish is a good source of protein and, unlike fatty meat products, it’s not high in saturated fat. Fish is also a good source of omega-3 fatty acids. Omega-3 fatty acids benefit the heart of healthy people.

Ingredients

• 4 white fish fillets
• 1 tablespoon extra-virgin olive oil
• 1 teaspoon lemon pepper
• 1 teaspoon creole seasoning
• 1 teaspoon black pepper
• 1 teaspoon garlic powder
• pinch of cayenne pepper
• 1 lemon juiced
• 1/2 stick of butter
• sliced lemon wedges

For the Rice:

• 4 1/2 cups chicken broth, low sodium
• 3 cups rice
• 1 lemon juiced
• 1 stick butter
• 2 teaspoons dried parsley
• 1 teaspoon black pepper

Instructions

• Rinse fish and pat dry.
• Mix seasoning blend and set aside.
• Coat fish and olive oil and lemon juice.
• Season both sides of fish with spice blend.
• Marinate fish in the refrigerator covered for 1 hour or overnight.
• Preheat oven to 425 degrees.
• Remove fish from refrigerator and bring to room temperature.
• Top fish with butter wedges and sliced lemon.
• Bake fish at 425 degrees for 25 minutes.
• Broil for 2 minutes to brown the top of the fish. 
  

To Prepare Rice:

• Add broth, butter, lemon juice, parsley and spices to water, bring to boil.
• Stir in rice, cover, reduce heat to low and cook 17 minutes.
• Turn off fire.
• Allow rice to steam about 5 more minutes.

Don’t forget to baste your fish with the lemon butter pan juices before serving.

Buttermilk Marinated Pork Chops with a Quick Pan Lemon Caper Sauce

Buttermilk Marinated Pork Chops with a Quick Pan Lemon Caper Sauce

Buttermilk is a marinade that pork responds to beautifully. Soak pork chops in buttermilk and the meat will stay juicy and tender, even if you overcook it just a bit. Overcooking a pork chop is easy to do. One minute it’s red and juicy and the next minute it’s tough and chewy. So if you tolerate dairy and hate a dry chop, then buttermilk can be your go-to marinade for pork (it works well for chicken too).                                                                                                                                                                                      

Ingredients:

• 2 1-inch (2.5 cm) thick bone-in pork chops
• 1 cup buttermilk (240 ml)
• 1 cup chicken stock (240 ml)
• 2 tablespoons capers, drained (25 g)
• 2 tablespoons finely chopped parsley (15 ml)
• 2 tablespoon unsalted butter (30 g)
• Salt and Pepper

Instructions:

Soak pork chops in buttermilk for 4 hours or overnight.

Thirty minutes before cooking, drain buttermilk from the chops. Pat the chops dry and season with salt and pepper.

Preheat the oven to 425° F (218 °C).

In an ovenproof skillet over high heat, brown one side of the pork chops for 3 to 4 minutes. Flip the chops and put the skillet in the oven. Roast until the center of each pork chop reads 135 to 140 °F, (57 to 60 °C) about 8 to 10 minutes.

Remove the pork chops from the skillet.

Set the skillet over medium-high heat. Add the stock to the skillet. Boil for five minutes, scraping up any bits of meat on the bottom of the pan. The liquid should reduce by half.

Stir the capers, parsley and butter into the sauce.

Boil 3 minutes more, until the sauce has a deep brown color and syrupy texture. Serve immediately over the pork chops.

Grilled Swai Fish, Green Bean, Tomato, and Salami Salad with Tangy Italian Dressing, and a Baked Potato

Grilled Swai Fillets

Ingredient

• 1 Whole Catfish (Swai) Headed and Gutted then Sliced
• 3 tablespoons Worcestershire sauce
• 2 tablespoons lemon juice
• 3 garlic cloves (minced)
• ¹⁄₂ teaspoon paprika
• ¹⁄₈ teaspoon ground black pepper
• 2 tablespoons butter (melted)

Directions

1. Place catfish in a shallow baking dish; set aside. Combine Worcestershire sauce, lemon juice, garlic, paprika, pepper, and butter in large bowl; mix well. Pour over catfish and marinate in refrigerator for up to 2 hours. Save marinade when done for basting.
2. Preheat grill to 350-400 degrees.
3. Use a large grill fish basket, grill for about 5 to 10 minutes (or until done) on each side basting with the marinade. Take off grill and enjoy!  
   
   
   
   
   

Green Bean Salad with a Tangy Dressing

Ingredient

Salad

• 6 ounces thick cut salami 
• 16 ounces of fresh pre-cut green beans 
• 1 large tomatoes 
• 3 tablespoons finely diced red onion

Tangy Italian Dressing

• 2 teaspoons Dijon mustard
• 2 tablespoons white wine vinegar
• 1⁄2 teaspoon Italian seasoning
• 1⁄4 cup olive oil
• salt and pepper to taste

Directions

1. Blanch green beans in salted boiling water until al dente. The goal of blanching is to cook the beans as quickly as possible to avoid losing crunch and color. Use tongs or a strainer to carefully scoop them out of the boiling water. Place your green beans in the ice bath immediately. As you scoop out the beans from your water, immerse them evenly in the bowl of ice water. Keep your beans in the ice water until they have cooled down completely, then drain.

2. Slice salami into 1⁄4 inch thick matchsticks about 1⁄2 inches long.

3. Slice tops off of tomatoes and then slice each into 8 wedges.

4. Create the dressing by adding the Dijon mustard, white wine vinegar
and Italian seasoning to a large mixing bowl. Whisk rapidly as you
slowly pour in the olive oil until all is combined and creamy. Add salt
and pepper to taste, though I suggest about 1⁄8 a teaspoon of each.

5. Add drained green beans, sliced salami, tomato wedges, and diced red
onion to the large mixing bowl containing the dressing and toss all to
coat. Cover and refrigerate for 1-2 hours to marinate before serving.  

Baked Potato

Ingredient

• ·  Potatoes
• ·  Oil
• ·  Salt
• ·  Butter
• ·  Sour Cream
• · Chives

Directions

Pre-heat the oven to 425°F. Rub the potatoes with olive oil, sprinkle them with salt and pepper, and prick them with the tines of a fork. Wrap each potato tightly in aluminum foil with no gaps or openings in the foil. (Yes I still prefer the foil method). You can lay them directly on the oven rack or place them on a baking sheet. Cook the potatoes for 45 to 60 minutes, until their skin is crispy and sticking one with a fork meets no resistance.

Top our potato with butter, sour cream and chopped chives.  Enjoy!