Fish is both a delicious and nutritious meal option, but one from which home chefs often shy away. In a new series of CanolaInfo recipes and videos, Carla Hall, finalist on "Top Chef" Seasons 5 and 8, answers common questions about fish, including how to properly select and prepare it.
Hall's CanolaInfo recipes are made with canola oil, which is a good source of omega-3 fat along with the fish. Omega-3 fat may help protect the heart, especially when consumed in place of saturated fat. In fact, the U.S. Food and Drug Administration authorized a qualified health claim for canola oil on its potential to reduce the risk of heart disease.
For motr recipes and step-by-step instructional videos, go to www.canolainfo.org .
Tuna Stir-Fry Over
Yield: 6 servings
Serving size: 1 cup
12 ounces tuna steak, cut into
2 teaspoons canola oil
Canola oil cooking spray
1 garlic clove, smashed
2 pieces ginger, cut into
1 large carrot, peeled, halved
lengthwise, and cut into
1-inch diagonal pieces
8 to 12 spears asparagus,
ends trimmed and cut into
8 ounces shiitake mushroom,
stems discarded and tops
cut into 1/4-inch strips
1 cup frozen edamame beans,
1/4 cup reduced-sodium soy sauce
1 tablespoon ginger, grated
2 cloves garlic, minced
1 tablespoon cornstarch
1 tablespoon water
1 pound whole wheat
vermicelli, cooked according
to box instructions
In medium bowl, toss tuna with canola oil (this ensures perfectly seared tuna). Set aside.
Heat wok or skillet to medium-high to high heat. Spray canola oil cooking spray to coat pan; add smashed garlic and ginger pieces to flavor oil. After
20 seconds, add carrots. Cook for 2 to
3 minutes, then add asparagus. Spray more canola oil if necessary to keep vegetables from sticking. Cook for additional 2 minutes or until asparagus is bright green and carrots are tender. Remove vegetables from pan and set aside on flat plate.
Spray pan with canola oil cooking spray or oil. Add mushroom pieces. Cook for 2 to 3 minutes until browned. Remove from pan.
Reheat pan to medium-high to high heat. Add tuna in 2 to 3 batches without crowding pan. Gently move tuna around with spatula. Sear tuna until just cooked. Remove and set aside.
Return carrots, asparagus and mushroom to wok or skillet. Add edamame and tuna. Make a well in center and pour stir-fry sauce in middle. Coat vegetables with sauce and quickly bring to a boil. Serve tuna-vegetable mix over hot vermicelli.
Nutritional Analysis per Serving: Calories, 440; Total Fat, 6 g; Saturated Fat, 0 g; Cholesterol, 35 mg; Sodium, 310 mg; Carbohydrates, 65 g; Fiber,
9 g; Protein, 32 g
Grilled Salmon Over Lentil Salad with Walnut Vinaigrette
Yield: 4 servings
Serving size: 1 fillet
4 salmon fillets (4 ounce portions), skin removed
2 tablespoons Dijon mustard
2 tablespoons canola oil
2 sprigs fresh tarragon, pulled and roughly chopped
1 clove garlic, minced
1 cup dry brown or green lentils, rinsed (use 1 1/2 cups canned black bean or small red beans, rinsed, as quick alternative)
1 bay leaf
2 garlic cloves, peeled and smashed
1 rosemary sprig
1 medium carrot, finely diced
1 celery stalk, finely diced
1/4 cup red onion, very finely diced
1/4 cup parsley, finely chopped
1 tablespoon chopped tarragon
2 tablespoons red onion, minced
2 cloves garlic
1 tablespoon Dijon mustard
1/4 cup rice or champagne
1/2 cup canola oil
1/2 cup walnuts, toasted and
1/4 teaspoon pepper
In medium bowl, combine mustard, canola oil, tarragon and garlic for marinade. Place salmon in marinade and gently toss until thoroughly coated. Place fish in resealable bag in refrigerator for at least 1 hour.
Heat grill to 375°F, when it’s too hot to hold hand above coals for more than 5 seconds.
In 5-quart pot, bring 3 cups of water to a boil. Add lentils, garlic cloves
and rosemary sprig. Cook lentils until just tender, about 30 minutes. Strain
In plastic bowl or cup with fitted lid, combine red onion, garlic, mustard, vinegar, canola oil, walnuts and pepper. Shake until thoroughly mixed and emulsified. Season with pepper.
In large bowl, toss lentils, carrots, celery and red onions together. Stir in enough vinaigrette, about 1/4 cup, to coat lentil mixture, and store rest in refrigerator for up to one week. Toss
in fresh parsley and tarragon.
Spray grill rack lightly and cautiously with canola oil cooking spray, then carefully place salmon fillets on hot grill 2 inches apart. Cook on each side 3 to 4 minutes at diagonal angle to grill rack for professional-looking grill marks. Remove salmon from grill and serve over lentil salad. Garnish with lemon wedges, if desired.
Nutritional Analysis per Serving: Calories, 420; Total Fat, 17 g; Saturated Fat, 1 g; Cholesterol, 60 mg; Sodium, 230 mg; Carbohydrates, 33 g; Fiber,
8 g; Protein, 34 g