Baked Fish with Sour Cream

We are still trying to recover from the holiday eating.  I guess we try to (or purposely) forget our diets from the last few weeks of the year to the first week of the new year. An attempt to eat light was our objective in fixing this dish.

Also due to a vehicle accident a couple of years back, I try to add turmeric to anything I can put it into, thus the yellow couscous as shown in the photo above.  Turmeric is a good anti-inflammation herb.  Even though I don't feel it, I am pretty sure that is lessening my pain.

For this recipe, I used Mahi Mahi fillets.  Mahi Mahi is a good low calorie, low-fat protein source. It is rich in vitamins B-12, B-6, niacin and pantothenic acid which are vital for healthy skin.

The original recipe from Food.com calls for regular sour cream and mayonnaise.  I have replaced them with a light sour cream and mayonnaise and added more lemon juice.  I also added cayenne pepper which is good for the metabolism.

For added flavor and texture, I paired it with couscous cooked with turmeric, almonds and raisins.

Ingredients

2 fish fillets, 1 inch thick (about 8 oz each)

1 tbsp lemon juice

salt & pepper to taste

1/4 c light sour cream ( I love Daisy sour cream)

1/4 c light mayonnaise

1 tsp lemon juice

1/4 c green onions, sliced

1/4 tsp sea salt (I use Celtic Sea salt)

1/8 tsp cayenne pepper

1/4 c cheddar cheese, grated

Directions

Pre-heat oven to 450 degrees F.

Cut the fish fillets in half to make 4 individual servings. Brush the fish with lemon juice and season with salt and pepper.

Place the fillets in a lightly greased baking pan. Bake between 12 and 15 minutes or until the flesh is flaky.

In a small bowl, combine sour cream, mayonnaise, green onions, 1 tsp lemon, salt and cayenne pepper.

Spoon the mixture over the cooked fillets and top it with grated cheese.  Return to the oven and cook for an additional 3 minutes to melt the cheese and heat the sauce.

Serve immediately with steamed rice, steamed vegetables or in this case, couscous.

Enjoy!!!

***Note : http://benefitof.net/benefits-of-mahi-mahi/

Baked Five Spice Chicken

I have always expressed my love for chicken and Five Spice powder.  If I can't think of anything to fix,  I just whip up something with either one of these two ingredients.

Chinese five-spice is made up of cloves, anise, star anise, cinnamon and ginger.  It can also be purchased in a small bottle from your Chinese store or in some groceries that have an Asian section.

Another thing I try to have in our meals are vegetables.  I need to have my fiber!!!!

Today I put together my two "go to" ingredients, chicken and five spice powder.  For a healthier version, instead of the traditional Chinese deep fry, I opted for the fat free baking method.  I put the chicken on top of a bed of stir fried broccoli rabe and sprinkled it with sliced almonds.

Ingredients

2 lbs. chicken breast, butterflied

1 tbsp Five Spice powder

3 large garlic cloves, minced

salt and pepper to taste

sliced almonds (optional)

Directions

Pre-heat oven to 350 degrees F.

Rinse chicken breasts. Pat dry with paper towels.

Place chicken between two pieces plastic wrap. With a meat mallet, pound the breast until it is quarter of an inch thin.

In a shallow dish, combine the rest of the ingredients (except the sliced almonds). Dredge the chicken with the spices.

Transfer chicken to a parchment lined baking pan and bake for 30-40 minutes or until chicken is done.

Sprinkle with sliced almonds (optional).

Serve with salad greens, brown rice, or stir fried vegetables.

Citrus Chicken Teriyaki

Don't you have days when you wonder how much sugar you are taking? I am not really a big dessert eater and I don't use refined sugar on my oat bran every morning.  But my husband noticed that I have a thing for slightly sweet savory dishes. I must admit that I put a teaspoon or two of brown sugar on my spaghetti ( just because I don't want it too tart) and some other dishes.

A few months back my doctor told me that due to all the medicines I have been taking for the pain (from a car accident three years ago), it has affected my liver and my blood pressure and I am pre-diabetic.

Anyway, I try to regulate my sugar and that is why I make almost everything from scratch so I can monitor what ingredients I put in the food I eat.  Teriyaki is one of my favorites but it has way too much sugar.  I found a recipe that substitutes sugar with fresh orange juice.  The natural sweetness of the orange replaces the sugar called for in  this dish.

This is not like your regular teriyaki that is way too sweet.  This recipe just has a hint of sweetness but not too overpowering (that you think there's candy in you food).

Hope you enjoy this version.

Ingredients

1/4 c low sodium soy sauce (or gluten free Tamari)

2 tbsp orange juice

1/2 tsp. ginger, peeled & grated  (or 1/8 tsp ginger powder)

1 garlic clove, chopped

pinch cayenne

2 pounds chicken

salt and pepper

Directions

Get a gallon resealable bag.  Combine soy sauce, orange juice, ginger, garlic and cayenne.  Set aside.

Remove the skin from chicken.  Season with salt and pepper.  Place chicken slices in the gallon plastic bag.  Seal bag and turn to coat chicken with the marinade.  Refrigerate for at least 2 hours or overnight (for best results).

Brush grill rack with oil (or with cooking spray).  Preheat grill to 300 degrees F or to medium heat. Remove chicken from marinade. Place chicken on grill and grill cover for 50 to 55 minutes (depending on the thickness of the chicken) or until no longer pink in the middle.

You can also fix this in the oven at the same temperature.

Serve with brown rice and a side of grilled vegetables.