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Tag Archives: haricot vert almandine

Swordfish with Butter Compound

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Swordfish with compound butter, delicata squash and haricot verts almandine

I bought this swordfish frozen at Trader Joe’s. What I like about buying fish frozen is that you can pretty much count on it for being the freshest available—outside of catching it yourself or from the local fish monger. Frozen fish is caught, then immediately frozen, which is what makes it so fresh. Next time you are buying fish, note that if it says, “previously frozen”; if it does, you don’t know how long it’s been hanging around defrosted. Not to say it isn’t good, but that buying frozen or locally will give you the freshest fish.

No time to defrost that frozen fish? There are two recipes here, one for cooking frozen and one

Compound butter is super easy to make and transforms a plain piece of fish. The secret is to allow the butter to get nice and soft before mixing in the remaining ingredients.

Swordfish with Butter Compound

Swordfish

Avocado oil

Salt and pepper

Lemon

Frozen

Dry fish. Preheat oven to 500. Heat oven proof pan on stove on high and add a bit of avocado oil. Season with salt and pepper and brown on both sides. Put into oven for 5-8 minutes, depending on thickness. Fish should be opaque.

Defrosted

Dry fish. Preheat oven to 500. Put oil in oven proof pan and turn stove to high. Salt and pepper fish. Sear one side 3-5 minutes, flip and put into oven 10-12 minutes, depending on thickness. Fish should be opaque.

Butter compound

2 ounces butter, softened

Zest of one lemon

1 tablespoon parsley, chopped

Salt and pepper

Combine ingredients

Squeeze lemon juice on fish and add a dollop of butter compound on fish.

Fish Filet with Almond Meal

Basa filet with an almond meal crust and haricot vert almandine

I bought almond meal to see what it would be like instead of almond flour in Keto rolls and decided to try it on the Basa filet I bought. Almond meal is not as finely ground as flour and the coating was more like breadcrumbs and worked out great! You can use any filet—flounder, sole, catfish—if it is very thick, it can be finished in the oven.  


Fish Filet with Almond Meal

Serves 2

12 ounces filet fish

1 egg

½ cup almond meal

Parsley, chopped and divided

Salt and pepper

Scallion

Butter or ghee

Leon, zest and juice

Rinse and dry fish. Add salt, pepper and half of the parsleyto a beaten egg in a bowl. Heat a cast iron pan to medium high and add fat whenhot. Dredge fish in egg, then almond meal and place in pan. Cook fish untildone, 5-10 minutes, depending on thickness. Add scallions a couple minutes before fish is done. Allow coating to get nice andbrowned. Plate fish and add remaining parsley, lemon zest and some juice.

Copyright © 2020 Norma Lehmeier Hartie
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