Part 2 (1/2)

Spread the onion and garlic in the pot.

Add the rice to the pot with 1 cup plus 1 tablespoon water and teaspoon of the chili paste. Stir to make an even layer of the rice. Place the fish on top, skin side down. Lightly season with salt and pepper and add the wine.

In a small bowl, mix the ketchup, ginger, about teaspoon salt, the sugar, cornstarch, to 1 teaspoon chili paste, and 3 tablespoons warm water. Whisk well to dissolve all of the ingredients, especially the cornstarch.

Layer the green beans and asparagus over the fish. Drizzle half of the ketchup mixture evenly over the top. Cover with the cabbage and pour the rest of the ketchup mixture over all.

Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately unless the rice is still crunchy. If this is the case, remove the pot from the oven and let it sit with the lid tightly closed for an additional 5 minutes to allow the steam to penetrate the grains. Fluff the rice with a fork before serving.

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Mediterranean-Style Trout [image]

Eat in the light, clean, Mediterranean tradition for meals that are low in fat but high in flavor. Vary this recipe by using other vegetables such as eggplant, broccoli, Brussels sprouts, and mushrooms or by replacing the fish with chicken, strip steak, or even seitan (a wheat product found near the tofu in the refrigerated section of the health food store). This recipe has an elegance that will impress your guests.

I like to use an oval Dutch oven with fish fillets simply because they tend to fit better. However, to make a long fillet fit into a round pot, simply cut the fillet into two or three pieces and lay them side by side.

You can easily skip the wine in this recipe and still have a great-tasting meal, but if you do use wine, try a Chardonnay or Sauvignon Blanc that you would happily drink rather than a ”cooking wine.” SERVES 2 SERVES 2 Olive oil spray1 cup Arborio rice to pound trout fillets1 tablespoon drained caperstablespoon chopped fresh parsley2 to 5 garlic cloves, chopped1 cup fresh or frozen pearl onions cup sliced kalamata olives1 cup fresh or frozen cut green beansSea salt and freshly ground black pepper2 or 3 plum tomatoes, roughly chopped cup white wine Preheat the oven to 450F.

Spray the inside and lid of a cast-iron Dutch oven with olive oil.

Rinse the rice in a strainer under cold water until the water runs clear. Tip the rice into the pot. Add 1 cup of water and stir to make an even layer. Set the trout in next, skin side down. Sprinkle the capers, half the parsley, and all the garlic over the trout.

Scatter the onions and the olives on and around the trout. Add the green beans and lightly season with salt and pepper.

Add the tomatoes, sprinkle with the rest of the parsley, and again lightly season with salt and pepper. Pour the wine over all.

Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.

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Garlic Fish [image]

The first time I presented this recipe to my children, then four and two, my older son threw a fit, said it looked ”disgusting,” and refused to eat it. I calmly reminded him of our rule for new (or forgotten!) foods: You must eat three bites of each item and then if you still don't like anything on the plate you can have something else. Within minutes they both had polished off full plates and asked for seconds! Garlic is a favorite flavor for my kids, and when the whole garlic cloves come into contact with the spray of oil, they take on a mellow, sauteed taste. Try a less ”fishy” fish for unenthusiastic fish eaters; consider sole, flounder, or tilapia. SERVES 2 SERVES 2 Canola oil spray8 garlic cloves10 to 12 ounces frozen hash browns (not the patties)Pinch of sea salt to pound fish fillets2 carrots, sliced into coins head broccoli, cut into florets, or about 2 cups frozen broccoli florets1 cup frozen corn Preheat the oven to 450F.

Spray the inside and lid of a cast-iron Dutch oven with canola oil.

Lay the garlic cloves in the pot.

Shake the hash browns over the bottom of the pot in a thick layer and sprinkle with salt.

Add the fish and layer the carrots, broccoli, and corn on top.

Cover and bake for 30 to 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.

Honey-Chili Trout [image]

Almost all of the ingredients in this dish are native to North America, including the chili powder, making it a truly American dish with a hint of the Southwest. The amount of chili powder used is only enough to give the fish a little bite of heat. Add more or less according to your preference. Or use fresh, diced chiles instead.

Try this recipe with salmon, halibut, or other kinds of fish. Or subst.i.tute chicken b.r.e.a.s.t.s, turkey, or pork tenderloin for the fish. SERVES 2 SERVES 2 Olive oil spray1 cup quinoa to pound trout fillets1 teaspoon chili powder, or to taste2 tablespoons honey cup fresh orange juice2 garlic cloves, chopped medium zucchini, cut lengthwise and sliced into -inch half moons small yellow squash, cut lengthwise and sliced into -inch half moons14 ounces corn, fresh, frozen, or canned (drained)Sea salt and freshly ground black pepper Preheat the oven to 450F.

Spray the inside and lid of a cast-iron Dutch oven with olive oil.

Place the quinoa in the pot with 1 cup water and stir the grains to make an even layer. Place the trout on top of the grains, skin side down.

In a small bowl, mix the chili powder, honey, orange juice, and garlic. Pour the mixture over the fish.

Scatter the zucchini and squash on top of the fish. Add the corn, filling the crevices. Season with salt and pepper.

Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.

Lemon-Rosemary Salmon [image]

This is a lovely light and flavorful recipe that's perfect for summertime dining. I have fun using pattypan squash, but any yellow summer squash will fit the bill. And if it's not asparagus season, consider subst.i.tuting broccoli spears. SERVES 2 SERVES 2 Olive oil spray5 to 7 medium red potatoes, cut into -inch slicesSea salt and freshly ground black pepper to pound salmon filletsPinch of grated lemon zest, preferably from an organic lemon4 to 5 yellow pattypan squashto 10 mushrooms, thickly slicedto 10 asparagus stalks2 or 3 fresh rosemary sprigs Preheat the oven to 450F.

Spray the inside and lid of a cast-iron Dutch oven with olive oil.

Make a thick layer of potatoes in the pot and season lightly with salt and pepper. Lay the salmon on top. Spray the salmon with olive oil; then sprinkle the fish with lemon zest.

Trim the top and bottom of the squash and cut into wedges like a pizza. Scatter the squash in the pot, followed by the mushrooms.

Snap the tough ends from the asparagus and arrange the stalks next, topping with rosemary sprigs.

Cover and bake for about 25 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.

Mediterranean Red Snapper [image]

Kalamata olives and/or capers would be lovely additions to this meal. Add them with the cherry tomatoes. You can also use a whole red snapper if you find one that fits in your Dutch oven.

I like to use canned or frozen artichoke hearts packed in water, though marinated artichoke hearts packed in herbed olive oil would add another layer of flavor to this meal. And any white wine is fine to use here. I often use a Chenin Blanc or a Sauvignon Blanc simply because those are what I like to drink. SERVES 2 SERVES 2 Olive oil spray cup couscous cup white wine to pound red snapper fillets1 teaspoon olive oil1 small lemon, sliced small red onion, sliced2 tablespoons chopped fresh parsley3 to 6 garlic cloves, choppedSea salt and freshly ground black pepper1 cup canned or frozen artichoke hearts, halved head broccoli, cut into florets (about 2 cups)1 cup halved cherry tomatoes Preheat the oven to 450F.

Spray the inside and lid of a cast-iron Dutch oven with olive oil.

Pour the couscous into the pot. Add the wine and 1 tablespoon water and stir to coat all the grains and spread them evenly. Lay the red snapper in the pot, skin side down. Drizzle with olive oil and top with the slices of lemon and onion. Sprinkle with half of the parsley and garlic and lightly salt and pepper to taste.

Scatter in the artichoke hearts, broccoli, and tomatoes. Sprinkle with the rest of the parsley and garlic.

Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.

Mango-Miso Fish [image]