Wednesday, March 14, 2012

Sea Bass and Shrimp over Grits

This is one of the most soul-satisfying dishes I have ever made, but also on the more expensive side, in comparison to some of the other dishes I've made. When planning my weekly menus I try to incorporate mostly less-expensive meals with one or two more-expensive meals and I'm still able to stay on track. This dish can be served by itself with a piece of crusty bread, over linguine pasta, or the way I enjoy it is over grits or polenta.

Equipment: Large dutch oven (similar to a Le Creuset) and a 2 qt or larger sauce pot


6 ounce bacon, about 5 strips - cut into inch cubes -- $1.49
1 medium onion - chopped medium dice -- $0.75
3 garlic cloves - smashed -- $0.10
1 red bell pepper - medium dice -- $1.29
1/4 cup dry white wine -- $0.31
1-28 ounce can whole tomatoes - rough chop -- $1.49
1 tsp dried Mexican oregano (if you have or can only find regular dried oregano that's fine too) -- $0.02
4 tsp hot sauce (whatever is your favorite) -- $0.08
1/4 cup heavy cream -- $0.31
2 tsp salt -- $0.02
1-8 ounce piece wild sea bass - cut into 2 inch pieces -- $6.49 
1 1b wild, raw, large 18-20 count shrimp (peeled and devained) -- $10.99
1/4 cup fresh parsley - chopped -- $0.42


1 cup dried corn polenta -- $0.87
3 cups water -- $0.00


Total cost of entire meal = $24.63


Render bacon in dutch oven until crispy. Drain bacon onto paper towel reserving the oil in the pot. Saute onion until translucent, about 5 minutes on medium heat. Add the smashed garlic and bell pepper and cook until garlic is fragrant, about 1 additional minute. Add tomatoes, Mexican oregano, cream, hot sauce and salt. Bring mixture to a boil and then lower heat to med-low and simmer for 20 minutes until all the flavors have melded together. About 10 minutes before you are about to eat you want to add the fish and shrimp. (If you do this step too soon the shrimp will be rubbery and the fish will be dry. You can even cook the mixture ahead of time, refrigerate it or freeze it and when you're ready to eat bring the mixture back to a boil and add the fish and shrimp.) Season the fish and shrimp with salt only and carefully nestle the fish and shrimp throughout the mixture. Add a lid and continue to simmer until fish and shrimp are cooked about 6-8 minutes. Fish will be firm and flaky and shrimp should be firm and pink. Mix in fresh parsley and cooked bacon from earlier, being careful not to break up the fish. Spoon mixture over grits or polenta. 


When maxing grits or polenta follow the directions on the package. Most corn polenta calls for a 3 to 1 ration but it's best to look at the package for cooking directions. 


Makes 4 large portions. 


How to modify for:
Vegetarians: Replace the bacon with olive oil and replace the fish and shrimp with vegetables like zucchini, summer squash and eggplant and make this dish more like a ratatouille if you will. Add the vegetables at the same time you add the red pepper and cook the mixture until the vegetables are tender about 20-30 minutes depending on the size of the dice. 
Vegans: Follow the same directions as the vegetarians but remove the heavy cream.
Pescatarians: Replace the bacon with olive oil. 
Lactose intolerance: Omit the heavy cream and try stirring in plain goat or sheep's milk yogurt right before serving. You will still be able to achieve the creamy effect without the heavy cream.
This is a gluten free meal!!





Saturday, March 10, 2012

All Things Fish

I am a huge fan of fish and all things seafood. Fish is a much healthier way to incorporate protein into your diet. Sea bass, for example, contains 19 grams of protein compared to chicken's 21 grams, but sea bass only contains 4 grams of fat and 114 calories per serving compared to chicken's 7 grams of fat and 190 calories, and that's without skin. Add chicken skin and you're up to 14 grams of fat and 239 calories per serving. If this is the comparison with chicken, imagine its match-up with beef.
But sometimes I feel like there is a stigma behind fish and seafood. Maybe because people are confused with what to buy or where to buy it. Maybe people are put off by the high price of quality seafood. I've even had people ask me about mercury in fish and their concerns for their family. Well let me put it to you straight and answer some fishy questions.

1) Wild vs. Farmed
Okay, so this is a tough question with no black or white answer. We buy most of our fish either at an Asian grocery store called H-Mart or through my husband's fish vendor. Those suppliers may carry farmed fish with little to no regulation of the fish's diet. In those instances, we always buy fresh. And this next statement may shock some people, but the fresh fish that we purchase at H-Mart is most likely the same fresh fish that is sold at let's say, Whole Foods. Sometimes, my husband and I will even joke that the same delivery truck will drop off fish to one store and then drop off the same type of fish at another store that charges twice as much. I'm not saying this to deter anyone from shopping at all-natural markets, but I think it's important to know what you're buying and how you can save money. However, if I am making something that calls for fish that may only be farm-raised (for whatever reason), I will spend the extra money and purchase it at a more reputable store. Some additional benefits to buying reputable farm-raised fish is allowing fresh fish to replenish themselves, helping the overall fish population.

2) What is mercury or methylmercury?
Mercury occurs naturally in the environment and can also be released into the air through industrial pollution. Mercury falls from the air and can accumulate in streams and oceans and is turned into methylmercury in the water. It is this type of mercury that can be harmful to your unborn baby and young child. Fish absorb the methylmercury as they feed in these waters and so it builds up in them. It builds up more in some types of fish and shellfish than others, depending on what the fish eat, which is why the levels vary.
Is there methylmercury in all fish and shellfish?
Nearly all fish and shellfish contain traces of methylmercury. However, larger fish that have lived longer have the highest levels of methylmercury because they've had more time to accumulate it. These large fish (swordfish, shark, king mackerel and tilefish) pose the greatest risk.
For a full list of mercury levels in commercial fish and shellfish, click the link below.
http://www.fda.gov/Food/FoodSafety/Product-SpecificInformation/Seafood/FoodbornePathogensContaminants/Methylmercury/ucm115644.htm

3) Quality fish and seafood can be expensive, and when you are trying to stick to a budget, it's easy to cross these items off your list. But it is possible to include fish in your weekly meals without it consuming your budget. Just like higher quality meats, sometimes eating fish and seafood means not making it the star of the meal.

Saturday, March 3, 2012

Slow Cooked Lentils with Burrata Chesse

There are times in which I feel it could be absolutely possible to be a vegetarian and then I remember how much I love meat, but there are those instances in which I have meals that are so satisfying I could renounce meat forever. This is one of those meals.
Lentils are the perfect balance of healthy and hearty. They are an excellent source of folic acid and potassium, and a good source of iron and phosphorus. They are high in protein ( 9g per 100 g), low in fat and calories (0.4g and 116 cal), moderately high in fiber (3.9g) and best of all low in cost. One 16 ounce bag of dried lentils, enough to feed 4 people with leftovers cost me $1.59. This dish can be served by itself with the added protein from the cheese or as a side dish with roasted fish such as salmon or even with roasted chicken. I think the richness from the cheese works so well with the creaminess from the lentils.

What is Burrata cheese? Burrata is a fresh italian cheese, made from mozzarella and cream. The outer shell is solid mozzarella while the inside contains both mozzarella and cream, giving it an unusual, soft texture. It is amazing! Really, when I discovered Burrata a few years ago I felt like my life was forever changed. And yours will be too.





Equipment: Large dutch oven (similar to a Le Creuset)

2 Tbsp olive oil -- $0.10
1 medium onion - small dice -- $0.75
1 large carrot - small dice -- $0.35
2 garlic cloves - smashed and chopped -- $0.04
1 - 16 ounce bag dried green or black lentils (washed in a bowl of water) -- $1.59
32 ounces chicken or vegetable stock -- $1.83
2 Tbsp red wine vinegar -- $0.08
2 tsp salt -- $0.02
1 tsp freshly ground black pepper -- $0.02

2 balls of Burrata cheese - sliced in half -- $4.99

                                     -----------------
                                            $9.77

Heat 2 tbsp of oil in dutch oven on medium heat, add diced onion and saute until translucent about 5 minutes. Add carrot and garlic and cook for an addition minute. Add lentils and cover with stock. Bring to a boil and then reduce heat to simmer (medium low) and cover with a lid. Cook lentils until tender about 1 hour. When lentils are finished cooking they should be creamy and liquid should be reduced but not completely gone. Season lentils after they are cooked. One of the biggest mistake people make when cooking legumes is seasoning them before they are cooked. The protein becomes tough and doesn't cook properly. Finish with red wine vinegar. This gives the lentils a touch of acidity which is essential in achieving balance.  


Spoon the lentils into bowls and serve with one half of Burrata per portion. Top each portion of Burrata with a drizzle of olive oil and salt and pepper. 


Makes 4 large portions


This meal is vegetarian and gluten free. Remove the Burrata for a vegan and lactose free meal. Replace with roasted fish for a healthier lactose free option. 



Friday, March 2, 2012

Back to Blogging

Blogging is a lot work and after spending an entire week in front of the computer I felt like my kids were being neglected. In fact my dad even started calling the girls blog-orphans. But after a much needed blogging vacay I am back in full force. That being said I'm going to take a different approach to blogging in the future. Instead of posting my weekly menus and recipes everyday, I will start posting recipes, thoughts and ideas specific to dietary issues; but not necessarily specific to me or my family. And not everyday!
I am also going to highlight certain ingredients and explain why with some simple changes to your weekly menu you can transform your budget and save more money.