Serves 4

A cold, foggy coastal day… in Colorado! This creamy, warming shellfish soup has hints of paprika and a mild kick of cayenne at the end. Full of chowdery fish flavor, yet is dairy- and gluten-free. Cashew cream is used to thicken – no heavy cream and flour.

Cooking Tip: The shells of shellfish are loaded with flavor and minerals. Save and freeze them for fish stock (simmer in water for 20 minutes) or steep them into the recipe’s liquid ingredients. I use a cheesecloth or a large mesh steeping bag to hold them in one place for easy straining later.

EQUIPMENT
Cheesecloth or mesh steeping bag
Cooking twine (not needed if using a steeping bag)
Soup pot
Food processor

SHRIMP
1 1/2 pounds shrimp, in the shell
1/2 teaspoon paprika
1/8-1/4 teaspoon cayenne
dash salt
3 tablespoons ghee or olive oil
juice of 1/2 lemon

BISQUE
1 tablespoon ghee or olive oil
1 medium leek, diced
2 stalks celery, diced
2 medium carrots, diced
2 tablespoons tomato paste
2 cups (16 oz) clam juice
2 cups water
1 1/2 teaspoons dried thyme
1 bay leaf
1 1/2 cups cream or optional cashew cream (for cashew cream, see below)
3 tablespoons dry white wine or lemon juice
1/4 – 1/2 teaspoon salt (go slow – check sodium content of clam juice)
fresh parsley and paprika (for garnish)

CASHEW CREAM (OPTIONAL)
1 cup cashews, preferably soaked overnight in water to cover, optionally soaked 30 minutes
1 1/2 cups water

Remove the shells from the shrimp and place the shells into a cheesecloth tied with a piece of cooking twine, or use a large mesh steeping bag.

Toss the shrimp with the spices and salt in a medium bowl. Heat the ghee in a soup pot over medium-high heat. Add the shrimp in a relatively single layer, and cook without flipping for 2 minutes until lightly browned. Toss and brown again for another 1-2 minutes.

Remove 2 pieces of shrimp per each serving to use as the garnish (8 pieces for 4 servings).

Leave the remaining shrimp in the pot and add the oil and veggies, cooking for 3 minutes, until soft. Add the tomato paste, clam juice, water, thyme, bay leaf and shrimp shells. Turn the heat low and simmer, covered, for 25 minutes. Stir occasionally.

For the optional cashew cream, rinse the soaked cashews and place them into a food processor with the water. Blend until smooth. (If making the soup right away, don’t bother rinsing the bowl.)

When the soup is done cooking, remove the shells and bay leaf. Transfer the soup to a food processor and blend until creamy. Add the wine and salt. Taste, adding more wine or lemon juice to brighten, or salt to bring up the flavors.

Ladle into bowls and place 2 whole shrimp into each bowl. Sprinkle with a little paprika and tuck a parsley sprig into the shrimp. Serve warm.

Food photography by Jackson D. Carson

©2010. Alison Anton. All rights reserved.

Yield: 4 servings

This delicate fish dish uses the traditional Asian flavors of soy, ginger and toasted sesame oil for a mildly-flavored and easy to make entree. A raw salad of cucumber and radish is served on the side.

Cooking Tip: Slice fish fillets before cooking to get a smooth, clean cut. Use the sharpest knife you have, preferably a slicing knife, and try to complete the movement in one long slice, verses “sawing” at the fish that will create rough, jagged edges. Slicing at a diagonal is an attractive cut and will make the portion look bigger.

Cooking Tip: When a recipe calls for “toasted” sesame oil, it’s imperative that you actually use toasted sesame versus plain. The toasted oil is what imparts the dish with a traditional Asian flavor that cannot be replicated with plain oil. Although I generally do not recommend toasted nuts, seeds and oils, toasted sesame oil is used in small quantities and is a staple pantry item for Asian cooking.

FISH
2 tablespoons tamari soy sauce
1 tablespoon mirin (Asian seasoning wine)
1 teaspoon honey
1 teaspoon fresh minced or grated ginger
1 teaspoon toasted sesame oil
1 pound salmon fillet, skin on
1-2 tablespoons ghee or sesame oil (for searing)
Black sesame seeds (for garnish)

SALAD
2 tablespoons brown rice vinegar
2 teaspoons honey
1 small shallot, minced
1 teaspoon toasted sesame oil
Pinch salt
1 cucumber, optionally peeled, thinly sliced
4 radishes, thinly sliced

In a wide shallow dish, combine the tamari, mirin, honey, ginger and oil. With a thin, sharp knife, slice the salmon into four broad slices. Place the slices into the marinade, flesh-side down. Cover and refrigerate for at least 30 minutes, up to several hours.

Whisk the vinegar, honey, shallot, oil and salt in a medium bowl. Add the sliced cucumber and radishes, and let marinate for 30-60 minutes.

To sear the fish, heat the ghee or oil in a large skillet over medium heat. Place the fillets into the pan, flesh-side down, and cook for 2 minutes. Carefully flip and cook for an additional 3 minutes.

Transfer the fish to a decorative platter and top with a few of the cucumber and radish slices. Garnish with a sprinkling of black sesame seeds. Serve the remaining salad on the side.

Food photos by Jackson D. Carson

©2010. Alison Anton. All rights reserved.

Serves 4

This is a mild Indian-fusion curry with roasted sweet potatoes and onions as a base for the sauce. Prawns are seared before simmering to bring out their “umami” – the savory taste. Spinach adds a pretty contrast in color. The roasted vegetables can be made 1-2 days in advance.

Cooking Tip: If you’re going to turn the oven on to high temperatures for roasting, make sure to take advantage and roast as many vegetables as you can at the same time. Place more delicate vegetables like zucchini and summer squashes onto one sheet pan – these can be removed after about 20 minutes. Place heartier vegetables like chopped carrots, potatoes, sweet potatoes, and winter squash on another – remove after 45 minutes. Halved winter squashes and pumpkins will roast for 45-60 minutes.

1 medium sweet potato, rough chopped
1 teaspoon olive oil, plus additional for searing prawns
1 yellow onion, halved with skins on
1 cup vegetable stock
1/2 cup coconut milk
3 tablespoons tomato paste
2 teaspoons honey or agave nectar, or 3-4 drops liquid stevia
3/4 teaspoon salt
1/2 teaspoon ground coriander
pinch red pepper flakes or cayenne
1 pound prawns, shelled and de-veined
1 tablespoon Thai fish sauce
1 tablespoon lemon juice
1/2 teaspoon garam masala
Handful spinach, rough chopped

Heat the oven to 400 degrees. Place the sweet potato pieces on a sheet pan, and toss with the olive oil. Lay the flat-sides of the onion halves down on to the pan, sliding them in a little of the olive oil from the potatoes. Roast the veggies for 40 minutes.

Remove the skins from the onions (they should just pull right off) and place them in a food processor with the roasted sweet potatoes, tomato paste, coconut milk, sweetener, salt and spices. Puree until smooth.

Heat the remaining olive oil in a medium saucepan over medium heat. Add the prawns and sear each side for 2 minutes, turning only once to allow the pieces to brown a bit. Pour in the fish sauce and lemon juice and cook for another 30 seconds.

Pour the red sauce into the pan with the prawns. Turn to the heat to low and gently simmer for 12 minutes. Add the garam masala and spinach. Stir until the spinach has wilted.

Serve warm, adding additional lemon juice or garam masala, if needed, to brighten the flavors.

Food photo by Jackson D. Carson

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Copyright Alison Anton. 2009. All rights reserved.

Serves 2-4

A warm cup of miso is a smooth way to transition from slumber into the activities of the morning. I use “blond” miso for my soup, but any variety of miso will work. Make sure to read labels (many have grains that could be allergenic for some people). This soup welcomes additions like sliced shitakes, left-over meat or any fresh veggie from the fridge.

Nutrition Tip: Miso (made from soy) is a complete protein, meaning that it supplies us with all eight essential amino acids to give us the right combination we need. Miso is made from fermented soy beans, and is usually easier to digest for those sensitive to beans.

3 cups water
1 (3-inch) piece wakame seaweed, snipped into small pieces
1 (4-inch) piece kombu seaweed
1/2 cup small diced extra firm silken tofu
1/4 cup diagonally sliced green onion
3-4 tablespoons miso paste

Heat the water, wakame and kombu in a medium saucepan over medium heat. Simmer for 5 minutes, then remove the thick piece of kombu; leave the wakame.

Add the tofu and green onions and cook until just heated through, about a minute. Turn off the heat.

Place the miso in a small dish and mix with 3-4 tablespoons of the warm soup until no clumps remain. Stir the miso into the soup. Serve warm.

Food photo by Jackson D. Carson

Copyright Alison Anton. 2009. All rights reserved.

Makes six 1-inch rolls

Making your own breakfast sushi is a fun way to break up morning mealtime monotony. It’s actually easy and takes only minutes to prepare. Use any left-over veggies in the fridge.

Cooking Tip: Nori seaweed sheets (sushi wrappers) are made by grinding seaweed and drying them into thin sheets. They can be found in the Asian section at natural food stores. You don’t have to follow any rules, just make sure there’s something slightly moist (like eggs, rice or quinoa, avocado) to help it all hold together.

1 nori seaweed sheet
1 small handful spinach leaves
2 eggs, scrambled with salt and slightly cooled
2  thin slices smoked salmon (about 1.5 ounces)
3-4 avocado slices
Coconut oil, cream cheese, nut butter or mayo, for sealing

Lay the nori sheet on a flat surface. Line the nori with a single layer of the spinach leaves, leaving a 1-inch margin at the top and bottom of the sheet, but draping the leaves over the right and left side edges by about 1/2 inch (this will create a decorative effect for the two outside sushi slices).

Sprinkle the scrambled eggs evenly over the spinach leaves, maintaining the 1-inch margin at the top and bottom. Lay the salmon slices in a single layer over the eggs near the center of the sheet.

Place the sliced avocado in a horizontal row between the two slices of salmon.

Spread a thin layer of the coconut oil all along the very top edge of the nori to help seal the roll.

Carefully but firmly roll the sheet from the bottom to top into a tight roll. Make sure the layer of spread at the top of the sheet is exposed and press gently to seal the roll.

With a very sharp knife, slice into 1-inch sushi rolls. Serve with soy sauce or any dipping sauce.

Food photo by Jackson D. Carson

Copyright Alison Anton. 2009. All rights reserved.

Sweet and sour tropical flavors caramelize on the grill to tantalize the taste buds. Bonus: Make a double batch of sauce for dipping. Shellfish, including shrimp, mussels and scallops, are the most environmentally friendly of all farmed fish. Always choose US raised (farmed or wild).

PEANUT SAUCE
1/4 cup peanut or almond butter
1/2 cup coconut milk
1 tablespoon toasted sesame oil
1 small shallot
2 cloves garlic
1/2-inch piece ginger, peeled
2 teaspoons sugar or honey
1 1/2 tablespoons fresh lime juice
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
Pinch red chili flakes (optional)

SKEWERS
24 prawns, shelled and de-veined
1 (14 ounce) can pineapple chunks
6 (12-inch) skewers, or 24 toothpicks

1. Blend sauce ingredients in a food processor until smooth. If making a double batch for dipping, reserve half the sauce. Marinate the prawns in the remaining sauce for 30 minutes, up to 8 hours. Stir occasionally.

2. Heat the grill to medium-high. Slip shrimp and pineapple chunks onto skewers, using 3 prawns and 4 pineapple chunks for each skewer (for appetizers, place 1 each onto 24 toothpicks). Grill 3 minutes each side, until shrimp turn pink and pineapple chunks are slightly browned. Remove from heat and serve with the optional remaining sauce.

This Mexican salsa soup makes a light lunch or colorful first course for festive dinner parties. Tilapia is a mild and flaky white fish, and is a good, low-impact choice for farmed fish. Buy US raised if you can.

4 tablespoons fresh lime juice, plus 1 tablespoon for finish
2 cloves garlic, minced
3 tablespoons chopped cilantro, plus extra for garnish
1 1/2 teaspoons salt
1 1/2 pounds US tilapia
1 (16 ounce) jar tomato salsa
1 1/2 cups chicken broth
4 small handfuls tortilla chips
1 tablespoon olive oil, for drizzling
1 avocado, diced

1. Mix 4 tablespoons of lime juice with garlic, cilantro and salt in a large casserole dish. Line tilapia over the marinade in a single layer. Let sit 15 minutes, turning once or twice to coat all sides.

2. Bring salsa and chicken broth to a simmer in a large skillet. Add the tilapia with juices. Simmer 10 minutes, until fish is firm and opaque. Break the fish into large pieces with a wooden spatula.

3. To serve, line four bowls with a handful of tortilla chips. Spoon stew over chips and drizzle with a touch of the remaining lime juice and olive oil. Garnish with avocado and cilantro.

This recipe written by Alison Anton was published in Natural Solutions Magazine for an article on conscious seafood. Simple, light and healthy—lightly battered steaks are seared in olive oil and drizzled with a lemony finish. According to Environmental Defense’s Fish Buying Guide, wild Pacific halibut is “in the green”, making it one of the best choices for sustainable fish.

2 tablespoons all-purpose flour
2 tablespoon herbes de provence spice blend (or 1 1/2 teaspoons each dried thyme, rosemary,
savory and lavender)
3/4 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons olive oil
2 wild Pacific halibut steaks, 1/2 pound each
1 garlic clove, minced
1/4 cup fresh lemon juice
1/4 teaspoon sugar
zest of 1/2 lemon (for garnish)

1. Mix flour, dried herbs, salt and pepper in a small dish. Rub over all sides of the fish, pressing the herbs into the meat.

2. Heat oil over medium heat in a large sauté pan. When pan is hot but not smoking, place the fish into the pan. Cook 4 minutes, flip and cook another 3-4 minutes on the other side, until the fish flakes open with the touch of a fork.

3. Remove fish from pan and quickly add the garlic, cooking 30 seconds. Add the lemon juice and sugar, whisking to bring up the browned bits from the bottom of the pan. Simmer 1-2 minutes to reduce the sauce. Drizzle over the fish and garnish with lemon zest.

This recipe created by Alison Anton was published in Natural Solutions magazine. What fish lover doesn’t love smoked salmon? Make it at home with a smoker that fits right on top of the stove. It can be purchased online for under $40. Choose wild Alaskan salmon for health and sustainability.

1 tablespoon each dried dill and parsley
3/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon garlic powder
1 (1 pound) wild Alaskan salmon fillet, 3/4-inch thick
1/2 lemon, thinly sliced

1. Follow brand instructions for preparing the smoker and smoking chips.

2. Mix herbs, salt, pepper and garlic powder in a small dish. Rub spices onto the fillet. Place lemon slices on top of the fish, overlapping them slightly for a decorative effect.

3. Place fillet on the rack and close the lid. Heat burner to medium. Place the smoker on the burner and cook 25 minutes, until the fish flakes open with the touch of a fork. The tender lemon slices can be eaten along with the fish.

Anti-Inflammatory Foods: Salmon, Coconut Milk, Serrano Pepper, Garlic, Cilantro, Ginger, Lime

Gentle poaching keeps omega-3’s intact and yields a tender, juicy fish that flakes right off the fork.

POACHING LIQUID
1/3 cup dry white wine
1/4 cup water
1 lemon, sliced into 1/8-inch rounds
1/4 teaspoon salt
1/4 teaspoon sugar
1-1/4 pound wild salmon fillet, sliced into four equal pieces

SAUCE
1/2 cup coconut milk
1/4 cup raw pistachios, plus 2 tablespoons for garnish
1/4 cup fresh lime juice
2 tablespoons minced fresh cilantro, plus an additional 2 tablespoons for garnish
2 teaspoons minced fresh ginger
1 small clove garlic
1 Serrano pepper, seeded
1 1/2 teaspoons agave nectar
1/8 teaspoon salt

1. Mix the wine, water, lemon slices, salt and sugar in a large skillet. Lay the salmon slices, skin side up, in the liquid and marinate 10 minutes.

2. Blend the sauce ingredients in a food processor or blender until fairly smooth.

3. Remove the fillets from the skillet to a plate, leaving the liquid and lemon slices. Heat the skillet over medium heat, bringing the liquid to a simmer. Place the fillets back into the skillet, skin side down; cover and simmer gently for 5 minutes, until bright pink and the fish flakes with the touch of a fork. Leaving the poaching liquid in the pan, transfer the fillets to a serving platter or individual plates,.

4. Turn the heat up to high. Cook for the liquid 3 minutes, until thick and light gold. Pour over the fillets and spoon an equal amount of the coconut sauce over each fillet. Garnish with the lemon slices, cilantro and pistachios.

JAPANESE FORMULA
2 tablespoons soy sauce
2 tablespoons mirin (rice wine)
1 teaspoon toasted sesame oil
1-2 tablespoons garlic-ginger paste (see note) or 2 teaspoons each minced garlic and ginger
2 scallions, thinly sliced
3 tablespoons minced cilantro
2 teaspoons sugar

SOUP
8 ounces chicken breast meat, thinly shredded, or tofu, cubed
1 tablespoon vegetable oil
1/2 yellow onion, medium diced
8 shiitake mushrooms, sliced
4 ounces canned bamboo shoots, drained
4 cups chicken stock
12 ounces dried rice noodles
4 ounces Napa cabbage or spinach
Sliced scallions, for garnish

Mix the ingredients from the Japanese Formula in a large bowl. Mix the chicken or tofu into the marinade.

Heat the oil over medium heat in a large stockpot. Add the onion, shiitakes and bamboo shoots and cook until just tender, about 3 minutes. Add in the chicken and sauce, cooking until cooked through, about 3 minutes.

Pour in the stock and bring to a boil. Reduce the heat and simmer a few more minutes.

In the meantime, cook the noodles in boiling water according to package directions. Drain and rinse under cool water. Add the noodles to the soup along with the Napa cabbage. Serve warm and garnish with a sprinkling of the sliced scallions.

—

Garlic-Ginger Paste

Makes about 1/3 cup

This is a simple, handy seasoning for a variety of Eastern dishes. Double or triple the recipe and measure tablespoonfuls into little zip-lock bags or an ice cube holder for easy “grab and go” use.

1 head garlic, peeled
1-inch piece of fresh ginger, peeled
touch or water
touch of lemon juice (to keep from oxidizing)

Blend the garlic and ginger in a food processor or blender until pureed, adding a little water to help it blend. Squeeze in the lemon juice. Store in the refrigerator for several days, or freeze for several months.

©2006 Copyright Alison Anton – All rights reserved.

Simple, light and healthy—lightly battered steaks are seared in olive oil and drizzled with a lemony finish. According to Environmental Defense’s Fish Buying Guide, wild Pacific halibut is “in the green”, making it one of the best choices for sustainable fish.

2 tablespoons all-purpose flour
2 tablespoon herbes de provence spice blend (or 1 1/2 teaspoons each dried thyme, rosemary,
savory and lavender)
3/4 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons olive oil
2 wild Pacific halibut steaks, 1/2 pound each
1 garlic clove, minced
1/4 cup fresh lemon juice
1/4 teaspoon sugar
zest of 1/2 lemon (for garnish)

1. Mix flour, dried herbs, salt and pepper in a small dish. Rub over all sides of the fish, pressing the herbs into the meat.

2. Heat oil over medium heat in a large sauté pan. When pan is hot but not smoking, place the fish into the pan. Cook 4 minutes, flip and cook another 3-4 minutes on the other side, until the fish flakes open with the touch of a fork.

3. Remove fish from pan and quickly add the garlic, cooking 30 seconds. Add the lemon juice and sugar, whisking to bring up the browned bits from the bottom of the pan. Simmer 1-2 minutes to reduce the sauce. Drizzle over the fish and garnish with lemon zest.

©2007 Copyright Alison Anton – All rights reserved.

Simple ingredients make a simple, elegant dish in only 5 minutes. Quick poaching ensures that the good fats and flavors stay intact while cooking.

2 (1/4 pound) wild salmon fillets
1/2 teaspoon lemon pepper spice blend
1/4 teaspoon dried dill
dash salt, plus another 1/4 teaspoon for poaching broth
1/3 cup dry white wine
Juice of 1 lemon
2 shallots, sliced into rounds
3-4 sprigs fresh dill (or 1/4 teaspoon dried), plus more for garnish

Rub the salmon fillets with the lemon pepper, dried dill and a dash of salt for each fillet.

Pour the wine and lemon juice in a large skillet. Place the shallot, fresh or dried dill and the remaining 1/4 teaspoon salt into the liquid. Bring to a simmer over medium heat.

Place the salmon fillets, skin-side down, into the pan. Cover and cook 5 minutes, until flaky-tender. Remove the fillets to a plate.

Keep the broth on the flame, turn to medium-high heat. Let the broth cook until it has reduced by a third to a half, 3-5 minutes. Pour the broth over the fish and garnish with a fresh sprig of dill.

©2008 Copyright Alison Anton – All rights reserved.

All amounts depend upon how much fish you have left over; use your creativity and improvisational skills with the guidelines below:

SALAD
chopped asparagus
diced walking onion or scallions
left-over fish meat
minced herbs, preferably from inside the cooked fish
Fine diced lemon, preferably from inside the cooked fish
Bibb or red leaf lettuce leaves for cups

HONEY-MUSTARD AVO MASH
avocado
olive oil
lemon juice
mustard
honey
salt

Saute the asparagus and walking onions (or any vegetables you have) with butter or olive oil in a medium pan over medium heat. Saute until just crisp-tender, about 3 minutes.

Mix the fish, herbs, lemon and sauteed vegetables in serving bowl.

Mash the Avocado Mash ingredients in a small dish and blend into the fish salad. Add lemon to brighten and salt to make the flavors pop out. Scoop the fish salad into the lettuce cups and garnish with some sliced scallions.

©2009 Copyright Alison Anton – All rights reserved.

Broiled Trout with Lemon and Rosemary

Rosemary, lemon, olive oil… that’s it, and a little sea salt to bring out the flavors of this classic combination. Try this simple recipe with sea bass, trout, snapper or grouper. (Pictured here are trout.) A few of the cooked rosemary sprigs can be minced into a side of rice or quinoa.

2 whole, gutted and de-scaled fish
fine sea salt for inside
2 small lemons, 1 thinly sliced into rounds, one juiced
4-6 sprigs fresh rosemary, plus extra sprigs for garnish
olive oil
course sea salt for outside

Broiled: Preheat the broiler and place the rack on the top slat. Place a second rack in the middle slat of the oven.

Pan-Fried: Heat a large skillet over medium-high heat.

For either method: Open the fish like a book and sprinkle the inside cavities generously with fine sea salt. Arrange the lemon slices decoratively on the bottom fillet. Top the slices with 2-3 rosemary springs for each fish and drizzle with a touch of olive oil. Close the fish and rub the skin with a little more oil.

Broiled: Make three diagonal slashes into the flesh (this will help the fish cook evenly and creates a rustic, decorative look). Lay the fish on a sheet pan and place the pan directly under the heat until the skin begins to char, about 3 minutes. Place the pan on the rack in the middle of the oven and continue roasting for about 6 minutes, until the slashes on the fish turn opaque.

VERY CAREFULLY lift the fish onto a decorative platter with two spatulas or a long fish spatula. Drizzle with the lemon juice and sprinkle with course sea salt. Garnish the plate with the extra rosemary sprigs and any left over lemon slices.

Pan-Fried: Add a little olive oil to the hot pan and place both fish into the pan for 5 minutes. VERY CAREFULLY turn the fish over using two spatulas or a long fish spatula. Cook the other side for another 4-5 minutes, until the flesh flakes from the bone (lift up a lemon slice and flake the bottom fillet with a fork).

VERY CAREFULLY lift the fish onto a decorative serving platter. Drizzle with the lemon juice and sprinkle with course sea salt. Garnish the plate with the extra rosemary sprigs and any left over lemon slices.

©2009 Copyright Alison Anton – All rights reserved.