Pan-Seared Cod
with Lemon
Butter Sauce
Ingredients: Procedure:
Season the cod fillets with salt and pepper.
4 cod fillets
Heat olive oil in a skillet over medium-high
2 tablespoons olive oil
heat.
Salt and pepper to taste Add cod fillets and cook for 3-4 minutes on
1 tablespoon butter each side until golden and cooked through.
Remove cod from skillet and set aside.
2 cloves garlic, minced
In the same skillet, melt butter, add minced
Juice of 1 lemon
garlic, and sauté for 1-2 minutes.
Fresh parsley, chopped Add lemon juice to the garlic butter and stir.
(optional) Pour the sauce over the cod and garnish with
parsley if desired.
Baked Tilapia
with Parmesan
Crust
Ingredients: Procedure:
4 tilapia fillets Preheat the oven to 400°F (200°C).
Mix Parmesan, breadcrumbs, paprika, garlic
½ cup grated Parmesan
powder, salt, and pepper in a bowl.
cheese
Brush tilapia fillets with olive oil and coat them
¼ cup breadcrumbs with the Parmesan mixture.
1 teaspoon paprika Place the fillets on a baking sheet lined with
parchment paper.
1 teaspoon garlic powder
Bake for 10-12 minutes, or until the fish flakes
2 tablespoons olive oil easily with a fork.
Salt and pepper to taste
Grilled Halibut
with Mango
Salsa
Ingredients: Procedure:
4 halibut fillets Preheat grill to medium-high heat.
Brush halibut fillets with olive oil, season with
2 tablespoons olive oil
salt and pepper.
Salt and pepper to taste
Grill the halibut for 4-5 minutes per side until
1 mango, diced cooked through.
½ red onion, finely In a bowl, mix mango, red onion, jalapeño, lime
juice, and cilantro to make the salsa.
chopped
Serve the grilled halibut with a generous
1 jalapeño, minced spoonful of mango salsa on top.
Juice of 1 lime
Fresh cilantro, chopped
Poached
Haddock in
Tomato Broth
Ingredients: Procedure:
4 haddock fillets In a large skillet, sauté onion and garlic in olive
oil until softened.
1 can (14 oz) diced
Add diced tomatoes, vegetable broth, dried
tomatoes
basil, salt, and pepper. Bring to a simmer.
1 cup vegetable broth Add haddock fillets to the skillet and spoon
1 onion, chopped some of the broth over them.
Cover and cook for 8-10 minutes, until the fish
2 cloves garlic, minced
is opaque and flaky.
1 teaspoon dried basil Garnish with fresh basil and serve with bread
Salt and pepper to taste or rice.
Fresh basil for garnish
Pan-Seared
Tuna with
Sesame Crust
Ingredients: Procedure:
2 fresh tuna steaks (about 1 inch Marinate: Mix soy sauce, sesame oil, lime
thick) juice, garlic, salt, and pepper. Coat the tuna
steaks and marinate for 10-15 minutes.
2 tbsp soy sauce
Coat: Press the tuna into sesame seeds to
1 tbsp sesame oil
create a crust.
1 tbsp olive oil
Sear: Heat olive oil and sear the tuna for 1-2
2 tbsp sesame seeds (white or black)
minutes on each side.
1 garlic clove, minced Serve: Let the tuna rest, slice, and garnish
1 tbsp lime juice with cilantro or green onions. Serve with rice
Salt and pepper or salad.
Fresh cilantro or green onions for
garnish (optional)
