Fish Recipes
by Sushmita thadhani
MASALA FRIED POMFRET
SALMON WITH CREAMY DILL SAUCE
AIR FRYER CALAMARI
BAKED TILAPIA
GARLIC TILAPIA WITH SPICY KALE
CRISPY FISH
PEPPERED TUNA KABOBS
SAVORY TOMATO-BRAISED TILAPIA
LEMON BASIL SALMON
SPICED SALMON
MASALA FRIED POMFRET
📝 Ingredients
- For the fish:
- 1Pomfret
- To coat Semolina
- To shallow fry Oil ¾ tbsp
For the masala
- 2 tsp Ginger
- 3 Garlic cloves
- ¼ tbsp Oil
- ½ tbsp Turmeric powder
- 1 tsp Red chilli powder
- 1 Lemon (juiced)
How to Make Masala Fried Pomfret
Prepare the masala:
- In a blender mix together ginger, garlic, oil, turmeric, red chilli
and lemon juice. - Masala is ready.
Prepare the fish: - Make gashes in the pomfret and apply the masala. Marinate it
for 15 minutes. - Coat it in semolina from both sides and shallow fry till golden
- Serve
SALMON WITH CREAMY DILL SAUCE
📝 Ingredients
- 1 salmon fillet 100g
- 1 to 1–1/2 teaspoons lemon–pepper seasoning
- 1 teaspoon onion salt
- 1 small onion, sliced and separated into rings
- 6 lemon slices
- ¼ tbsp butter, cubed
Dill sauce:
- ¼ teaspoon cream
- ¼ teaspoon mayonnaise
- 1 tablespoon finely chopped onion
- 1 teaspoon lemon juice
- ¼ teaspoon prepared horseradish
- ¾ teaspoon dill weed
- ¼ teaspoon garlic salt
- Pepper to taste
Directions
- Line baking pan with heavy–duty foil; grease lightly. Place
salmon skin side down on foil. Sprinkle with lemon pepper and onion salt. Top with onion and lemon. Dot with butter. Fold foil around salmon; seal tightly, - Bake at 350° for 20 minutes. Open foil carefully, allowing steam to escape. Broil 4–6 in. from the heat for 3–5 minutes or until the fish flakes easily with a fork.
- Meanwhile, combine the sauce ingredients until smooth. Serve with salmon.
AIR FRYER CALAMARI
📝 Ingredients
- 100–150g cleaned fresh or frozen calamari (squid), thawed and
cut into ½–inch rings - ½ cup almond flour
- ½ teaspoon salt
- 1 large egg, lightly beaten
- ½ cup 2% milk
- 1 cup whole wheat bread crumbs
- ½ teaspoon seasoned salt
- ¼ teaspoon pepper
- Cooking spray
Directions
- Preheat air fryer to 400°. In a shallow bowl, combine flour and salt. In another shallow bowl, whisk egg and milk. In a third shallow bowl, combine bread crumbs, seasoned salt and pepper. Coat calamari with flour mixture, then dip in egg mixture and coat with bread crumb mixture.
- In batches, place calamari in a single layer in greased air fryer; spritz with cooking spray. Cook 4 minutes
- Turn; spritz with cooking spray. Cook until golden brown, 3–5 minutes longer.
BAKED TILAPIA
📝 Ingredients
- tilapia fillets (100–150g)
- ¾ tablespoons butter, melted
- 2 tablespoons lemon juice
- 1–1/2 teaspoons garlic powder
- 1/8 teaspoon salt
- 2 tablespoons capers, drained
- ½ teaspoon dried oregano
- 1/8 teaspoon paprika
Directions
- Place tilapia in an ungreased 13×9–in. baking dish. In a small bowl, combine the butter, lemon juice, garlic powder and salt; pour over the fillets. Sprinkle with capers, oregano and paprika.
- Bake, uncovered, at 425° until fish just begins to flake easily with a fork, 10–15 minutes.
GARLIC TILAPIA WITH SPICY KALE
📝 Ingredients
- ¾ tablespoon olive oil, divided
- 1 garlic clove, minced
- ½ teaspoon fennel seed
- ½ teaspoon crushed red pepper flakes
- ½ bunch kale, trimmed and coarsely chopped
- 2/3 cup water
- 4 tilapia fillets 100g
- ¾ teaspoon pepper, divided
- ½ teaspoon garlic salt
- ½ cannellini beans, rinsed and drained
- ½ teaspoon salt
DIRECTIONS
- In a 6–qt. stockpot, heat ¾ tablespoon oil over medium heat.
Add garlic, fennel and pepper flakes; cook and stir 1 minute. Add kale and water; bring to a boil. Reduce heat; simmer, covered, 10–12 minutes or until kale is tender. - Meanwhile, sprinkle tilapia with 1/2 teaspoon pepper and garlic salt. In a large skillet, heat remaining oil over medium heat. Add tilapia; cook 3–4 minutes on each side or until fish just begins to
flake easily with a fork. - Add beans, salt and remaining pepper to kale; heat through,
stirring occasionally. Serve with tilapia.
CRISPY FISH
📝 Ingredients
- 4 salmon fillets 100g–150g
- 15g tablespoon grated Parmesan cheese
- ¼ tablespoon Worcestershire sauce
- ¼ teaspoon Dijon mustard
- ¼ teaspoon salt
- ¼ cup whole wheat bread crumbs
- Cooking spray
Directions
- Meanwhile, place salmon on a foil–lined baking sheet coated
with cooking spray. In a small bowl, mix cheese, Worcestershire sauce, mustard and salt; stir in panko. Press mixture onto fillets.Spritz tops with cooking spray. - Bake salmon on middle oven rack 8–10 minutes or until fish just begins to flake easily with a fork. Serve with fries.
PEPPERED TUNA KABOBS
📝 Ingredients
- 4 green onions, chopped
- 1 jalapeno pepper, seeded and chopped
- 2 tablespoons coarsely chopped fresh parsley
- 2 tablespoons lime juice
- 100g-150g tuna steaks, cut into 1-inch cubes
- 1 teaspoon coarsely ground pepper
- 2 large sweet red peppers, cut into 2×1-inch pieces
Directions
- For salsa, in a small bowl, combine the first four ingredients; set
aside. - Rub tuna with pepper. On four metal or soaked wooden
skewers, alternately thread red peppers, tuna and mango. - Place skewers on greased grill rack. Cook, covered, over medium heat, turning occasionally, until tuna is slightly pink in center
(medium-rare) and peppers are tender, 10-12 minutes. Serve
with salsa.
SAVORY TOMATO-BRAISED TILAPIA
📝 Ingredients
- tilapia fillets (100g-150g)
- ¼ teaspoon seasoned salt
- 1 tablespoon lemon juice
- ¾ tablespoon olive oil
- 1 small red onion, chopped
- ½ can diced tomatoes and green chiles, undrained
- ¾ cup chopped roasted sweet red peppers
- ½ cup chicken broth
- ¼ cup tomato paste
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano
Directions
- Sprinkle fillets with seasoned salt; drizzle with lemon juice. In a large skillet, heat oil over medium-high heat. Add onion; cook and stir until tender. Add tomatoes, peppers, broth, tomato paste, garlic powder and oregano; cook and stir 2-3 minutes longer.
- Place fillets over tomato mixture; cook, covered, 6-8 minutes or until fish flakes easily with a fork.
- Serve
LEMON BASIL SALMON
📝 Ingredients
- Salmon fillets (100g-150g)
- ¾ tablespoon butter, melted
- 1 tablespoon minced fresh basil
- 1 tablespoon lemon juice
- 1/8 teaspoon salt
- 1/8 teaspoon pepper
- Lemon wedges, optional
Directions
- Prepare campfire or grill for medium heat. Place each fillet, skin
side down, on a piece of heavy-duty foil (about 12 in. square).
Mix melted butter, basil, lemon juice, salt and pepper; spoon
over salmon. Fold foil around fish, sealing tightly. - Cook on campfire or in covered grill until fish just begins to flake
easily with a fork, 10-15 minutes. Open foil carefully to allow
steam to escape. If desired, serve with lemon wedges
SPICED SALMON
📝 Ingredients
- 1 tablespoon soy sauce
- ¼ tablespoon butter, melted
- ¾ tablespoon olive oil
- ½ teaspoon garlic powder
- ½ teaspoon ground mustard
- ½ teaspoon paprika
- ½ teaspoon pepper
- ¼ teaspoon dill weed
- Dash salt
- Dash dried tarragon
- Dash cayenne pepper
- Salmon fillet 100g-150g
Directions
- Mix all ingredients except salmon; brush over salmon.
- Place salmon, skin side down, on an oiled grill rack or on a lightly oiled baking sheet. Grill, covered, over medium heat or broil 4
in. from heat until fish just begins to flake easily with a fork, 10-
15 minutes
