Fish

Beer Battered Tilapia, with White Tartar

This was one of my entries into the 2014 Mezzetta Make That Sandwich contest.

Beer Battered Tilapia, with White Tartar
Serves 4

4 Kaiser rolls (or other large roll)
Beer Batter (or any other fish batter, your preference)
Enough cooking oil to fill a pot to 3-4 inches
4 tilapia fillets, 3 ounces each (or any mild-flavored fish)
Lettuce
Beer Batter
1 cup all-purpose flour
1 egg, beaten.
1 tablespoon garlic powder
½ teaspoon cayenne powder

12-24 ounces of beer (Do not use a very hoppy beer, like an IPA. Use a British Mild, like Boddington.)
  1. Combined the first four ingredients.
  2. Mix in egg.
  3. Slowly add the beer while stirring to prevent lumps. This should be a thin batter. You may only need 12 ounce, but 16 is more likely. When you dip the fish into it, you should still be able to see the fish through the thin layer of batter. (If you have extra, drink it!)
  4. Heat oil to 375F (using a thermometer is recommended.
  5. Dry the fish fillets.
  6. Mix all ingredients for the red tartar while waiting for the oil to get to temperature. (The sauce can be made a day in advance for better flavor.)
  7. When the oil is hot, dip the fillets into the batter, and carefully lower into the oil. Depending on the size of your fryer, you may only be able to fry one fillet at a time.
  8. When the fish is beginning to brown, carefully turn it over.  Total cook time will be 6-10 minutes, depending on the temperature of the oil and fish.
  9. While the fish is frying, prepare the bun. Toast the cut surface.
  10. Lay lettuce on the bottom. When the fish is done, and drained, lay on the lettuce and top with 1 tablespoon red tartar.

When I make this, I use the remaining batter by dipping Mezzetta Roasted Red Bell Pepper and then frying them until golden brown.

I’m not giving nutritional data for the sandwich. It will change if you use a different fish, make your batter thin or thick, fry it darker, use a different roll….the variability will change everything. 

White Tartar
2 Tablespoon Miracle Whip salad dressing
1 tablespoon Mezzetta Capers
2 Mezzetta Sweet Banana Wax Peppers, sliced

½ ounce (4 pieces) Mezzetta Cocktail Onions, chopped
  1. Mix all ongredients together and chill. Making this a day in advance is recommended for best flavor.
Nutritional Data (per tablespoon)
Calories:         32
Fat:                2.4g
Sat fat:           0.1g
Chol:              0mg
Sodium:  388.8mg
Carbs:            2.2g
Fiber:             0.1g
Protein:          0.1g

Beer Battered Tilapia, with Red Tartar

This was one of my entries into the 2014 Mezzetta Make That Sandwich contest.

Fish fries are a way of life in Wisconsin, but rarely do you get a sandwich quite like this. I enjoy finding new combinations of favorite foods. It brings excitement to the meal. Life is meant to be enjoyed and relished. We all need to find our place in the world. That is why I host my podcast Make Your Someday Today. I talk to successful people from around the world, like Julie (a Ukrianian-born Israeli who specializes in time management strategies) and then we apply their life-stories to you (and to me!)

Beer Battered Tilapia, with Red Tartar
Serves 4

4 Kaiser rolls (or other large roll)
Beer Batter (or any other fish batter, your preference)
Enough cooking oil to fill a pot to 3-4 inches
4 tilapia fillets, 3 ounces each (or any mild-flavored fish)
Lettuce
Beer Batter
1 cup all-purpose flour
1 egg, beaten.
1 tablespoon garlic powder
½ teaspoon cayenne powder

12-24 ounces of beer (Do not use a very hoppy beer, like an IPA. Use a British Mild, like Boddington.)

  1. Combined the first four ingredients.
  2. Mix in egg.
  3. Slowly add the beer while stirring to prevent lumps. This should be a thin batter. You may only need 12 ounce, but 16 is more likely. When you dip the fish into it, you should still be able to see the fish through the thin layer of batter. (If you have extra, drink it!)
  4. Heat oil to 375F (using a thermometer is recommended.
  5. Dry the fish fillets.
  6. Mix all ingredients for the red tartar while waiting for the oil to get to temperature. (The sauce can be made a day in advance for better flavor.)
  7. When the oil is hot, dip the fillets into the batter, and carefully lower into the oil. Depending on the size of your fryer, you may only be able to fry one fillet at a time.
  8. When the fish is beginning to brown, carefully turn it over.  Total cook time will be 6-10 minutes, depending on the temperature of the oil and fish.
  9. While the fish is frying, prepare the bun. Toast the cut surface.
  10. Lay lettuce on the bottom. When the fish is done, and drained, lay on the lettuce and top with 1 tablespoon red tartar.

When I make this, I use the remaining batter by dipping Mezzetta Roasted Red Bell Pepper and Mezzetta Garlic Stuffed Olives and then frying them until golden brown.

I’m not giving nutritional data for the sandwich. It will change if you use a different fish, make your batter thin or thick, fry it darker, use a different roll….the variability will change everything. 

Red Tartar
2 Tablespoon tomato paste
1 tablespoon Mezzetta Gourmet Deli Sweet and Hot Pepper Rings
2 Mezzetta Garlic Stuffed Olives, sliced
½ ounce (4 pieces) Mezzetta Cocktail Onions, chopped
1 tablespoon liquid from the cocktail onion jar (to thin the tomato paste)
  1. Mix all ingredients together and chill. Making this a day in advance is recommended for best flavor.


Nutritional Data (per tablespoon)
Calories:         15
Fat:                1.4g
Sat fat:           0.0g
Chol:              0mg
Sodium:  116.2mg
Carbs:            2.9g
Fiber:             0.1g
Protein:             0g

Tuna Tacos

Tuna Tacos

1-2 tuna steak, 10-12 ounce each, approximately 1 inch thick
The juice of 1 lime
2 tablespoons olive oil
Chili spices

  • Combine juice and spices in a shallow dish.  
  • Lay the tuna steak on the sauce. 
  • After 10 minutes, flip over.
  • Prepare a non-stick skillet over med-high heat.
  • When hot, spray with cooking spray. 
  • Remove steak, blot dry, and place in skillet. 
  • Turn after 1-2 minutes.
  • Steak is done in another 1-2 minutes. Properly cooked, it should be deep pink to red in the center.
  • Slice it into ¼ slices.

  • Assemble with your preferred ingredients (lettuce and tomato, onion and cilantro, or with a Cabbage/Lime/Jalapeno slaw.)
Nutritional data will depend on your specific ingredients and how much of each you add to the tacos. Those are choices you will make for you and your family.
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Choices are a common theme on my Make Your Someday Today podcast, because we all make choices every day, all the time. Who we become is a recult of our choices. Who do you want to become?

Baked Cod, Garlic Sauteed Spinach and Baked Fries

Baked Cod with Garlic Spinach and Baked Fries

This is an easy meal, that will be ready to eat about 45 minutes after you put the potatoes in the oven. Meals like this are healthy, easy, inexpensive (especially if you buy frozen fish when it is on sale) and are convenient as the potatoes and fish cook at the same temp, at the same time. Using bagged baby spinach makes this quick. Just don’t use pre-chopped garlic from a jar. That tends to be old and bitter.

We talk about planning ahead and making good choices like this on my Make Your Someday Today podcast. When you take the little time to make plans in advance, you are able to save more time, live healtier, lose weight and save money! What a great combination!

You can make this with any white fish (cod, haddock, pollack, flounder are all good choices.) In general, place the fresh (or thawed) fish in an oven safe pan, drizzle a hint of olive and then sprinkle dill, salt and pepper as needed. (Garlic or onion powder are also good options. Another excellent option is Penzey’s Sunny Spain.) Bake at 450 for 8-12 minutes, dependingon thickness of the fillets. The fish is done when it begins to flake it you lift an edge with a knife.

Garlicky Sauteed Spinach
Serves 2-4, depending on how much everyone likes spinach.  In our case, this made three servings.
15 ounces baby spinach  
1 tablespoon olive oil
6 large cloves garlic, sliced thin
  1. Prepare all ingredients, but don’t start cooking this until the fish and potatoes are done. This only takes about 4 minutes once the pan is hot.
  2. Heat your non-stick skillet (large, 11-12 inches).  Add olive oil.
  3. Add garlic, stir until it begins to brown (1-2 minutes.)
  4. Add half the spinach, tossing frequently for 1 minute. It will begin to wilt.
  5. Add remaining spinach, tossing constantly until the spinach is uniformly wilted (another 60-90 seconds.)  
  6. Serve immediately.

Nutritional data:
Calories:       83
Fat:             5.3g
Sat fat:        0.8g
Chol:           0mg
Sodium:   119mg
Carbs:         7.4g
Fiber:          3.4g

Protein:       4.7g
Baked Fries
Serves 4
2 large Russet (baking) potatoes
2 tablespoons oil
Salt and pepper
  1. Preheat oven to 450F
  2. Wash  potatoes.
  3. With skins on, cut potatoes into 1/2″ thick fries.
  4. Place in bowl. Drizzle oil, toss and season as desired.
  5. Place on baking pan and bake for 40-45 minutes. Turn and toss every 15 minutes.
  6. After 30 minutes, place the pan with fish in the oven. The fish and fries will finish at about the same time. 
  7. When the fish is done, remove from oven and cover with foil to keep warm. Do not cover the fries or they with steam and get soft/soggy. When done, they should be brown and crisp.

Calories:     205
Fat:             7.2g
Sat fat:        1.0g
Chol:           0mg
Sodium:  20.9mg
Carbs:       32.1g
Fiber:          3.4g
Protein:       3.9g
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My podcast, Make Your Someday Today is a twice-weekly show, where we talk to successful people in all walks of life and around the world on Monday, and then on Thursday, I take a specific message from the previous guest and give my “Trevitorial”, where I help you apply that message to your life. The entire purpose of the show is to help all of us overcome our challenges and fears and become the person we want to be, the person we deserve to be. I hope you give it a listen! 

Roasted Cod on Shingled Potatoes


Roasted Cod, on Shingled Potatoes
Serves 4

I’ve had people ask me how to eat the foods they love and still be able to maintain their weight or continue to lose weight. It is a common theme on MakeYourSomedayToday, my motivational podcast. This recipe has a healthy, low fat, high protein fish and potatoes (but not deep-fried) for an excellent main course. Served with a nice salad (mixed greens or a delicious Panzanella salad) and you have a perfect meal!

1 large baking potato, approx 1 pound
24 ounces cod, skinless
2 tablespoons olive oil
Spices/herbs of your choice
Lemon slices

Preheat oven to 425F
Wash potato. Slice thinly. You need about 40 slices.
Place potatoes in a bowl. Toss with olive oil and spices. I used Penzey’s Sunny Paris.
Shingle the potatoes into four sections.

Roast for 20-25 minutes, or until they begin to brown. (Mine are about 5 minutes too long.)
Remove from oven. Lay fresh herbs on the potatoes. (I used oregano and basil from my garden.)

Place 6 ounces of skinless cod on the herbs.
Brush with a bit of olive oil. Top with lemon slices.
Roast for another 12-15 minutes.

Remove and serve.
Nutritional data:
Calories:        241
Fat:                 8g
Sat fat:          1.2g
Chol:        62.3mg
Sodium:      98mg
Carbs:         13.6g
Fiber:            1.8g
Protein:       27.5g

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Make Your Someday Today is a twice-weekly podcast, where we talk to successful people in all walks of life and around the world on Monday, and then on Thursday, I take a specific message from the previous guest and give my “Trevitorial”, where I help you apply that message to your life. The entire purpose of the show is to help all of us overcome our challenges and fears and become the person we want to be, the person we deserve to be.

Seared Yellowfin Tuna Wrap

Seared Yellowfin Tuna Wrap
Serves 1

I ate this at a local pub, Jimmy Sea’s, in Green Bay, WI. This recipe is my best guess on how this was prepared.

1 large soft wheat tortilla
4 ounce fresh yellowfin (or other variety) tuna steak
Mixed greens
2 tablespoons (1 ounce) guacamole (prepared with your preferred recipe)
2 tablespoons (1 ounce) chipotle mayonnaise. (An alternative would be mixing Sriracha sauce with mayo.)

  1. Season tuna with your preferred seasoning.
  2. Heat griddle or skillet over medium-high heat until hot. Spray with cooking oil.
  3. Lay tuna steak in skillet. Sear for about 30 seconds. Carefully flip and sear the other side for another 30 seconds. (This should result in a rare interior as seen above.)
  4. Spread guacamole and mayo. Top with greens, and the tuna. Roll and serve immediately.
I can’t give exact nutritional data, but my best guess is:
Calories:      534
Fat:              23g
Sat fat:           7g
Chol:         75mg
Sodium:   900mg
Carbs:          42g
Fiber:          2.5g
Protein:        38g

I deliciously paired this with Dogfish Head Indian Brown Ale (malty and hoppy).

Tuna BLT

Tuna BLT

I’m not going to give a specific recipe here. This is just a pictures to stimulate ideas. You can do this with any protein (beef, pork, chicken, turkey, or fish. You could even use a piece of tofu or a black bean burger.)

For this sandwich, I used about 4 ounces of ahi tuna. I heated a heavy-bottomed pan until it was really hot then seared both side for about 30 seconds. That tuna is about 3/4 inch thick.

The last time I posted a BLT, I used Healthy Life’s Whole Wheat English muffins. This sandwich was built on two pieces of their 100% Whole Wheat High Fiber bread. Depending on your personal focus, per slice it has 35 calories, 5 net carbs, 3g fiber, and only 85mg sodium.

Instead of mayo, I used mashed avocado as in the earlier sandwich. That drizzle in front is an excellent chipotle-infused olive oil from my friends at Olivada, in Sheboygan, WI. The smoky heat (but not too hot) of the oil nicely off-set the smoothness of the avocado and the meatiness of the tuna.

(No, I don’t get freebies, commissions or anything else. I just enjoy supporting small businesses that offer great products and great service. You can visit in person or shop online.)

No nutritional data today. The sandwich will vary based on your ingredients. I just hope that I gave you a new idea.

You have until 11:59pm on Tuesday to vote in the poll. I have a couple other polls that I will post after this one, to further refine my plans. Why am I polling you? It’s really for the same reason I do this blog. I want to create a product that you really want. I don’t want to spend a lot of time (and money) making a book that will only be of interest to my Mother. I want to satisfy your needs more than my needs.

Grilled Stuffed Lake Trout


Grilled Stuffed Lake Trout (served with a Creamy Cucumber Salad)
Serves 2-4

2 whole trout, cleaned (each about 12-16 ounces)
Fresh herbs

  1. Preheat your grill for 5 minutes on high heat.  Use a wire brush to remove any previous residue.
  2. Prepare your fish. I used fresh sprigs of rosemary and fresh basil in the abdominal cavity, with some sliced onion and lime. (I didn’t have any lemon.) You could also simply sprinkle salt and pepper and any other seasoning in the cavity. I also sprinkled black pepper on the skin (but I don’t think that added anything to the finished meal.)
  1. Turn the heat to low and carefully dip a paper towel in cooking oil (any kind) and with a pair of tongs, wipe the oil on the grill. Repeat that 2-3 times, because you really don’t want the fish to stick to the grill.
  2. Turn the heat back to medium-high.
  3. Lay the fish on the grill. Let it cook until the skin begins to brown (mine got a little too dark, but it didn’t make any difference in flavor, only appearance.) This will take 3-5 minutes.

  1. Turn the fish over for another 3-5 minutes.
  2. Remove from the grill. Let cool for a few minutes so it is easier to handle.
  3. With a sharp knife, I cut the head and tails off, and then peel the skin off from one side (see why it doesn’t matter it the skin gets charred?)
  4. After the skin is off, place the edge of the blade along the spine (parallel to the spine) and ease it into the flesh. Gently pull toward you and the flesh will come off in large pieces.
  5. After you have the flesh off that side, beginning at the tail, pick up the spine and lift it off. The should remove almost all bones from the fish (but be careful, some can be stubborn.)
The flesh was lightly flavored with rosemary and basil. I served it with fresh lime and that was it. No need for any sauce or butter. Fresh trout is delicious!
Note: I bought two 12 ounce trout which yielded a total of 14 ounces of meat after you remove the head, tail, skin and bones. This recipe can be adapted to any fatty fish that you may have available in your region. ALWAYS try to find fresh fish. Before I buy a whole fresh fish, I ask to smell it. If it smells fishy, it will taste even more fishy, because it is already a few days old. The eyes should also be clear and shiny, not dull and hazy. (If you look at the pictures of the uncooked fish, you can see the shiny eyes.) My fish had no fishy aroma, and had been caught and delivered the morning I bought them.
Nutritional data (per 6 ounces of boneless/skinless flesh):
Calories:    323
Fat:          14.4g
Sat fat:       2.5g
Chol:       126mg
Sodium:  114mg
Carbs:          0g
Fiber:           0g
Protein:   45.3g
Creamy Cucumber Salad
Serves 8 (5 ounces by weight)
4 medium cucumbers, peeled and thinly sliced
1/4 small onion, peeled and thinly sliced
1/4 cup mayonnaise (I use the full fat version)
1/4 cup Miracle Whip (I use the light version)
Black pepper to taste
Dill weed to taste (optional)
  1. Combine ingredients. Refrigerate until cold. Overnight is better for more flavor.

Nutritional data (per 5 ounces by weight):
Calories:      67
Fat:             5.1g
Sat fat:        0.8g
Chol:           59mg
Sodium:    159mg
Carbs:        4.6g
Fiber:         0.8g
Protein:      0.7g

Baked Cod and Wilted Spinach with Parmesan Panko Crumbs

Baked Cod and Wilted Spinach with Parmesan Panko Crumbs
Serves 2

12 ounces cod fillets
2 teaspoons olive oil, divided
2 cloves garlic, mashed and minced
6 cups (9 ounces by weight) baby spinach, torn
1 tablespoon panko bread crumbs
1 teaspoon parmesan cheese

  1. Preheat oven to 350.
  2. Place fish in a shallow oven-safe dish. Sprinkle with your preferred seasonings (I used Penzey’s Sunny Paris and Dill Weed.)
  3. Bake for 25-30 minutes or when the fish begins to flake apart. (Start checking for that at 20 minutes.)
  4. While the fish is baking, preheat a small non-stick skillet over medium-high heat.
  5. Add 1 teaspoon olive oil.
  6. When the oil is hot, add the panko crumbs. Toss frequently to prevent burning.
  7. Then the crumbs begin to get toast colored, add the parmesan cheese.  Toss to combine and remove from the heat.
  8. In the last 5 minutes of the fish cooking, heat a large (10-11 inch) non-stick skillet over medium-high heat. Add the remaining teaspoon of olive oil.
  9. When the oil is hot, add the garlic. Let it cook for a minute, and then add the spinach. (If you use a smaller skillet, you will need to do half at a time.
  10. Toss the spinach frequently. You want the spinach to wilt, not fry. This will start slowly at first, but when the leaves start collapsing it will finish quickly.
  11. Remove the spinach from the heat before all the leaves are wilted. Ideally, only about half the leaves will be soft and wilted when you remove the skillet from the burner. (They will continue to wilt as they sit in the pan.)
  12. Add half the spinach to each plate. Top with half the panko-parmesan crumbs. Place half the cod on the plate and serve immediately (this is a dish that will not wait for people to come to the table.)

Nutritional data (for 6 ounces of cod + one portion of spinach):
Calories:       250 (179 cod + 71 spinach)
Fat:             7.3g (2 + 5.3)
Sat fat:        1.3g (0.4 + 0.9)
Chol:    124.7mg (124 + 0.7)
Sodium:   263mg (177 + 90)
Carbs:         4.5g (0 + 4.5)
Fiber:             2g (0 + 2)
Protein:     54.9g (51.8 + 3.1)

Variations:
You can also use haddock, pollack or just about any white fleshed fish
Add crushed red pepper to the spinach
Replace the parmesan cheese with sesame seeds (and replace the olive oil with sesame oil)

Pan-Fried Tilapia and Brussel Sprouts

Pan-Fried Tilapia and Brussels Sprouts w/ Balsamic Glaze
Serves 4

8 tilapia fillets, approximately 3 ounces each
1 tablespoon olive oil, divided
Seasoning of your choice (I used Penzey’s Sunny Spain.)

1.  Heat non-stick skillet over med-high heat. Add half the olive oil.
2.  Carefully place four tilapia fillets in skillet, season. Flip after 1-2 minutes. Remove from heat and keep warm.

Nutritional data:
Calories:         142
Fat:                 5.8g
Sat fat:            1.1g
Chol:                62mg
Sodium:            34mg
Carbs:                0g
Fiber:                 0g
Protein:         22.5g

Brussels Sprouts w/ Balsamic Glaze
Serve 4
1 pound fresh Brussels sprouts, halved
1 clove garlic, crushed and minced
1 tablespoon olive oil
2 tablespoons balsamic vinegar
Black pepper

1.  Heat non-stick skillet over med-high heat. Add the olive oil and Brussels sprouts.
2.  Toss occasionally until beginning to brown.
3.  Add garlic and balsamic vinegar.  Cook until it is reduced by half.
4.  Season with black pepper.

Nutritional data:
Calories:         88
Fat:               3.5g
Sat fat:          0.5g
Chol:               0mg
Sodium:      18.7mg
Carbs:         10.4g
Fiber:            3.1g
Protein:         3.4g