Cajun Baked Salmon

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Growing up, I was very lucky to have been exposed to a wide variety of cuisines. I can thank my mom for introducing me to a world of flavors, all before I could reach the kitchen counter top without the help of a stool. Surprisingly enough, however, there are some foods I just didn't really get introduced to until later in life. This was mainly due to either my mom or dad's taste preferences. The list, while very short, included salmon, mushrooms and tomatoes. 

My mom doesn't care for mushrooms or raw tomatoes (stewed or cooked tomatoes pass her test!) so very rarely did we see those making an appearance on the dinner table. My dad's list is also very short, but for as long as I can remember consists of: mint, melon, and SALMON. 

Salmon has long been a neglected protein in my rotation of meals. This changed, however, when I began dating my boyfriend who happens to love salmon. He grew up eating it regularly - quite the opposite of my young culinary career. Recently he requested we have salmon for dinner, and when asked how he wanted it prepared he replied with "do you have Cajun rub?".

My spice cabinet is overflowing with jars of spices. I guarantee I'll have almost ANYTHING you are looking for. His cabinet consists of 2 jars of pre-made spice blends: Cowboy Rub and Cajun Seasoning. To his disappointment, I informed him that I did not have the pre-made Cajun spice blend. As a consolation, I offered to make an even BETTER blend. This salmon is healthy, easy to prepare and takes almost no time to bake! 

Lucky for me, this recipe passed the test of The Salmon Man.

Cajun Baked Salmon

Prep Time: 5 Minutes

Bake Time: 20-25 minutes

Servings: 2-4

Ingredients:

• 1 lb skin-on-salmon fillet
• 1 tsp garlic, minced
• 1 tsp olive oil
• 1/2 lemon
• Cajun spice blend

Cajun Spice Blend

• 1/4 tsp paprika
• 1/4 tsp chili powder
• 1/4 tsp onion powder
• 1/4 tsp oregano
• 1/4 tsp salt
• 1/4 tsp pepper

Kitchen Equipment

• Baking sheet
• Parchment paper or aluminum foil

Directions:

1. Preheat oven to 425°F. Line baking sheet with parchment paper or aluminum foil. Mix spices together for the Cajun spice blend and set aside.
2. Place the salmon, skin side down, on the prepared baking sheet. Drizzle olive oil over salmon and squeeze lemon juice over top. Spread garlic over the fillet. Cover the salmon fillet evenly with the spice blend and massage into the salmon a bit, ensuring to cover the entire piece of fish.
3. Bake for 20-25 minutes. Depending on the thickness of your fillet, it could take more or less time. Keep an eye on the salmon and check after 15 minutes. When the thickest part of the salmon is easily flaked with a fork, the salmon is done cooking. Remove from oven and serve immediately. 

Nutritional Information (one-4 oz serving, recipe makes four-4 oz servings)

150 calories - 23 g Protein, 0 g Carbohydrates, 6 g Fat

Coconut Seafood Stew

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If cioppino and tom kha were to have a love child, this would be it.  

Cioppino originated in San Francisco, considered an Italian-American dish, and is a combination of fish from the Pacific Ocean with fresh tomatoes in a wine sauce. Typically this includes clams, scallops, Dungeness crab, squid and mussels. It actually started as a "catch of the day" stew made out on fishing boats. The tomato wine sauce is slow cooked and has the most amazing depth of flavor, which transfers to the fish. Just when you thought this couldn't get any better, it is best served with a crusty piece of bread to soak up every last drop of that delicious sauce.  

Tom Kha Kai is a coconut chicken soup originating in Thailand. This soup typically combines coconut milk, kaffir lime leaves, lemongrass, Thai chili peppers, mushrooms, chicken, fish sauce and lime juice into a dreamy, silky soup. If you've never had it you must try it as it is one of my absolute favorite soups.

Now you are probably thinking, how on earth would someone think to combine these two soups? Well, you see, I live in San Francisco and I'm also traveling to Thailand in just 2 months. I've got Thai food on the brain! I was in the mood for cioppino, but since I'm sensitive to tomatoes I didn't think it was a good idea to eat a dish based with tomatoes. Enter the idea for a coconut based soup!

I took the best aspects of each soup and combined them into one amazingly flavorful seafood stew. Coconut milk, lime juice and mushrooms from the Tom Kha married with the seafood, fish stock and wine sauce from the Ciopinno. This doesn't necessarily mimic the traditional flavor of either dish - instead this takes on a unique and delicious flavor all on its own!

Coconut Seafood Stew

Prep Time: 5 minutes

Cook Time: 55 minutes

Servings: 6

Ingredients:

• 1 medium onion, chopped
• 1 tbsp extra virgin olive oil
• 4 cloves garlic, minced
• 1 tsp dried oregano
• 1 bay leaf
• 1 tsp salt
• 1-1/2 cups white wine
• 1 can light coconut milk (13.5 oz)
• 2 cups mushrooms, sliced
• 1-8 oz bottle clam juice  
• 2 cups water
• 2 limes, juiced
• 1/2 lb shrimp, uncooked, peeled and deveined  
• 1 lb pacific cod (or other firm white fish), cut into 1 in. pieces
• 1 lb mussels, blue or black mussels, scrubbed
• 1 lb clams, hard-shelled such as littlenecks, scrubbed

For garnish:

• Cilantro
• Toasted French or sourdough bread

Directions:

1. In a large pot over medium heat, add onions and olive oil. Cook while stirring often until onions are softened and fragrant, about 5 minutes.
2. Add garlic, oregano, bay leaf and salt. Stir and continue to cook for another minute until garlic is golden and fragrant.
3. Add wine, stir and increase heat to high bringing the pot to a boil. Once it begins to boil, reduce to a simmer for 10 minutes to reduce the wine.
4. Add coconut milk and lime juice and stir to incorporate. Add mushrooms, clam juice and water and bring to a boil again. Once reached, reduce to a simmer and cook for an additional 10-15 minutes. 
5. Add clams and mussels to the simmering broth, cover pot, and allow to steam for 1-15 minutes. You want to ensure all clams and mussels have time to open - discard any that do not. 
6. Remove lid and add cod and shrimp. Return cover and allow cook until fish is opaque - about 5 minutes.
7. Divide fish and broth among bowls, top with chopped cilantro and serve with toasted bread.

Nutritional Information (1 serving):

253 calories - 33g Protein, 10g Carbohydrates, 9g Fat

Seared Ahi Tuna

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 On more than one occasion, I've thought to myself: that is far too basic to post, of course everyone knows how to do that. However, after asking a few close friends I realized quickly that in fact, not everyone knows some of the basic cooking techniques! I have quite a few of these "How To" recipes to share with you and I will be posting these more frequently along with a paired recipe post for that week. 

To start things off we have: Seared Ahi Tuna. This pairs fantastically with my Crunchy Asian Slaw - but that recipe will be posted later this week!

It would be a stretch to call this a "recipe" as it really is no more than how to prepare ahi tuna. The ingredients are simple: ahi tuna steak, salt, pepper, sesame seeds and cooking oil of your preference - I use sesame oil but olive, coconut, etc will work just as well. 

The preparation may be even  more simple than the ingredient list! Give the steak a healthy coating of salt, pepper and sesame seeds on both sides. 

In a medium skillet over medium high heat, heat the oil until it is just about to reach its smoking point. Sear the ahi tuna for no more than 60 seconds on the first side, depending on thickness. It may only need 30 seconds if it is a thin cut and depending on level of rareness you like your ahi tuna. 

Flip and cook on the other side for same amount of time. 

Remove from skillet, slice and serve immediately! The beauty of something like this is that it is SO easy to scale the number of portions. My rule is 4-6 oz of tuna per serving, so if you are serving 4 people, buy 16-24 oz total. It is also important to remember not to overcrowd your skillet. If you can only fit one steak at a time comfortably, then only cook one steak at a time. I use enough oil to coat the bottom of the skillet (roughly 1 tbsp oil for every 8 oz of fish I cook). 

Seared Ahi Tuna

Prep Time: 5 minutes

Cook Time: 1 - 2 minutes

Servings: Varies

Ingredients

• Ahi Tuna Steak, fresh (the best quality you can find from your fishmonger)
  • General rule: Plan for 4-6 oz per serving
• Sesame Oil (Olive or Coconut Oil work just as well)
  • General rule: 1 tbsp for every 2 servings - enough to coat the bottom of your skillet
• Salt
• Pepper
• Sesame Seeds (optional)

Directions

1. Coat both sides of ahi tuna steak with salt, pepper and sesame seeds. 
2. Heat oil in skillet over medium high heat until just before reaching smoking point. Sear ahi tuna for 30 - 60 seconds per side (30 seconds for thin and 60 seconds for a thick steak). This is a VERY quick cooking time - be sure to watch the steak so that you don't over cook it! Flip and cook on opposite side for same amount of time.
3. Remove from skillet, slice and serve immediately. 

Nutritional Info (4 oz tuna steak + 1/2 tbsp oil for cooking)

175 calories - 28 g Protein, 0 g Carbs, 7 g Fat

Jambalaya

Looking for a dish to JAZZ up your dinners? :) Then look no further than this lightened up jambalaya! 

This dish is based off of Emeril Lagasse's recipe for Cajun Jambalaya. Emeril is the very FIRST chef I ever watched on television. This was back before Food Network actually published their recipes online for you to download. No, it wasn't that easy, you actually had to work for the recipes. I remember watching the show with my mom, her and I sitting in front of the television with notepad and pen in hand, listening ever so closely and writing down every ingredient as fast as we could. Was that 1 clove or 50 cloves of gah-lick!? I trust his recipes, especially when it comes to Creole cooking. 

In true Emeril style, this isn't the lightest of dishes. This is my take on his dish, cutting the fat in half from the original recipe! You'll be surprised with how quick and easy this seemingly complex dish is. I was able to bang this meal out in 30 minutes - ideal for a weeknight dinner!

Shrimp and Sausage Jambalaya

Prep Time: 10 minutes

Cook Time: 25 minutes 

Servings: 4

Ingredients

• 1/2 tbsp olive oil
• 1/3 cup yellow onion, chopped
• 1/3 cup bell pepper, chopped  
• 2 tsp garlic, chopped
• 1/2 cup crushed red tomatoes (canned)
• 1 bay leaf
• 2 tsp hot sauce
• 3 cups chicken stock
• 3/4 cup white rice
• 10 oz shrimp, uncooked and thawed
• Creole seasoning (below)
• 2 Andouille chicken or pork sausage links, lower in fat compared to traditional Andoullie sausage (I recommend Aidells all-natural sausages http://www.aidells.com/product/5) 

Emeril's Creole Seasoning

• 1/2 tsp paprika
• 1/2 tsp salt
• 1/2 tsp garlic powder
• 1/4 tsp cayenne pepper
• 1/4 tsp black pepper
• 1/4 tsp onion powder
• 1/4 tsp dried oregano
• 1/4 tsp dried thyme 

Directions

1. In a large saucepan over medium heat, heat olive oil and sauté onion and peppers until softened, about 3 minutes.
   
2. Add garlic, tomatoes, bay leaf and hot sauce. Stir to combine.
3. Next stir in rice and chicken stock. Bring to a boil then reduce heat to medium low and cover. Continue to stir occasionally until all liquid has been absorbed, about 10-15 min. 
4. While rice is cooking, combine Creole seasoning with shrimp until shrimp is evenly seasoned. Set aside. Slice sausage links. 
5. Once all liquid has been absorbed, add shrimp and sausage, bringing the heat back up to medium. Stir occasionally until shrimp is cooked, about 10 minutes. Plate and enjoy! 

Nutritional info (1 serving)

304 Calories - 24 g Protein, 34 g Carbs, 8 g Fat

Mango Lime Shrimp

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While the start to summer isn't technically for another month, Memorial Day always seems like the "unofficial start" to me. I'm also lucky enough to be heading to Mexico tomorrow morning (WOO!!)  so I'm definitely feeling the itch for summertime. This dish certainly gets me in the mood for some warm summer weather! 

I love the bright contrasting colors of this dish. It is served chilled and is light and flavorful. It could be served up on its own, on top of a bed of lettuce or with some tortilla chips, eaten like a salsa. I think this would be a great dish to bring to a summer cook out or pool party. 

This is so incredibly simple to make. I love it because you can either make it the night before (which I recommend to really let the flavors intensify) or if you are in a time crunch it can be made in only 15 minutes! 

You start by combining raw shrimp with a bit of coconut oil, lime juice and chili powder. While letting it sit to marinate, I chop up all the other ingredients - mango, red bell pepper, red onion and LOTS of cilantro! Throw the shrimp into a skillet over medium high heat to cook. This only takes 3-4 minutes so keep an eye on those shrimp. Continue to stir as they cook and once they are all pink remove from heat. 

Transfer shrimp from skillet to a large mixing bowl to cool, draining off the excess liquid. In a blender you combine remaining lime juice, cilantro, garlic cloves and salt to create the dressing for the salad. 

Give the shrimp a quick chop to cut into bite sized pieces. Combine with mangos, peppers, red onion and cilantro-lime dressing. Give this a good mix and you are all finished! Easy as that! 

Like I mentioned previously, the flavors are really best if you are able to chill in the refrigerator for a couple of hours before eating. Eat this by itself or if you have leftovers (like I did) you can get creative and make shrimp tacos! 

Mango Lime Shrimp

Cook Time: 15 minutes

Servings: 4

Ingredients

• 1 lb raw shrimp
• 1 tbsp coconut oil, melted
• 1/2 tsp chili powder
• 3 limes, juiced (divided - 1 lime for shrimp, 2 limes for cilantro-lime dressing)
• 1/4 cup red onion, chopped
• 1 cup mango, chopped
• 2/3 cup red bell pepper, chopped
• 1 cup cilantro, loosely chopped
• 2 garlic cloves
• 1/2 tsp salt

Directions

1. Mix shrimp with juice of 1 lime, melted coconut oil and chili powder. Set aside to marinate.
2. Chop red onion, mango and red bell pepper while the shrimp is marinating. 
3. Over medium high heat, cook shrimp in a skillet for 3-4 minutes. They will cook up very quickly so be sure to remove from heat once they have turned pink. Transfer to a bowl to cool, draining the liquid from the shrimp and discarding. 
4. While the shrimp are cooling, in a blender combine the remaining juice of 2 limes, cilantro, garlic and salt. Blend until combine and the cilantro has been chopped. 
5. Give the cooled shrimp a rough chop to cut into smaller pieces. Combine shrimp with mango, red bell pepper, red onion and mix. Pour cilantro-lime dressing over top and stir to combine. 
6. Transfer mango shrimp to refrigerator to continue cooling and to allow flavors to intensify (recommended) or can be eaten immediately warm. 

Nutritional info (1 serving, approximately 1 cup)

187 Calories - 23.7 g Protein, 12.7 g Carbs, 4.6 g Fat

Enjoy!!