Spicy Fish (or Chicken)

Just playing around in my kitchen with a few on-hand ingredients, I created this delightful meal.  I loved it so much, I've had it in various forms four times this week!  I've tried it with haddock, tilapia, salmon and chicken...and I'm certain it would be just as good made with shrimp or pork.  The secret is in the combination of ingredients: The crispy coating of nut flour, the flavorful blackening spice and the hint-of-heat in the spicy sauce.  It's one of those dishes that lingers delightfully on the tongue!  Blackening spice can be purchased or make your own, like I do.  (George Stella has a great blackening spice recipe here:  http://stellastyle.com/site/2012/12/07/blackened-salmon-or-chicken-breast/)  Adjust the seasoning to your own taste.  If you like heat, then use more blackening spice in the coating mix and a medium or hot salsa.  If you want it flavorful but tame, use a little less spice and mild salsa. It's a versatile recipe, so have fun experimenting with your favorite fish, chicken or meat to make your own unique dish.

Spicy Fish (or Chicken)

Makes 2 servings

2 fish fillets: white fish, salmon or shrimp (or 2 boneless, skinless chicken breasts)

3 tablespoons grass-fed butter or ghee*

1/2 cup salsa (no sugar added, look for 2 carbs or less per 2 TB serving)

1/2 fresh lime, cut into 4 wedges

Coating Ingredients:

1/2 cup almond or other nut flour (I used walnut flour)

1 to 1-1/2 teaspoons blackening spice (or to taste)

1/4 teaspoon black pepper

1/4 teaspoon salt, optional (the blackening spice has some salt in it)

1 teaspoon dried parsley or cilantro

1 beaten egg OR a drizzle of coconut oil (to help the coating adhere to the fish or chicken)*

1.  On a shallow plate, mix together the coating ingredients.  Pat your fish or chicken with a paper towel to dry completely.  (If your chicken breast is thick, pound to flatten slightly for more even cooking.). Either dip your fish or chicken in beaten egg or drizzle with coconut oil and press into the coating mixture until both sides are well covered.  Set aside.

2.  In a skillet, melt the butter or ghee over medium-high heat.  Add fish or chicken and allow to cook, without disturbing or turning, for at least 3-4 minutes for fish (depending on type and thickness) or 5-6 minutes for chicken until coating begins to crisp and brown.  (Shrimp will take less time, only about 1-2 minutes.)  Carefully turn fish or the chicken and continue cooking on the second side for the same amount of time or until done.  Note: Fish is done when no longer translucent and flaky.  Chicken should be at least 160-degrees Fahrenheit in the thickest part of the breast and juices run clear.  Do not consume undercooked fish or meat.  When cooked sufficiently, remove to a serving plate.

3.  Remove skillet from the heat.  To the drippings in the skillet, add the salsa and stir to deglaze the pan and loosen any brown bits.  (Note: Be careful and stand back when adding salsa to the hot pan because it will boil and possibly splatter.  If concerned, wait for a minute or two to allow the skillet to cool slightly.)  Serve sauce over fish or chicken with a generous squeeze of fresh lime juice.

Nutritional Information per serving (made with tilapia): 320 calories, 3.8 g carbohydrate (1.6 g dietary fiber, 1.5 g sugar), 23.9 g total fat (9.3 g saturated fat, 0 g trans fat), 68 mg cholesterol, 359 mg sodium, 31.7 mg calcium, 443 mg potassium, 25.2 g protein (this may vary, depending on type of fish or meat used).  Net carbs per serving: 2.2 grams

*For those with food allergies: To create a dairy free version, use ghee instead of butter.  If you are allergic or sensitive to eggs, omit and use a drizzle of melted coconut oil instead.

Recipe by Kathy Sheehan, copyright 2014

Roasted Tomato & Tomatillo Salsa

For a long time I wondered what those little husk-covered, tomato-looking green things were next to the tomatoes in the produce section of the grocery called tomatillos. After reading about their sweet, apple-like flavor, I had to give them a try! This refreshing mild salsa makes a delicious accompaniment to steak or chicken grilled on the BBQ on a warm summer evening because it's not too hot or heavy. I slice the grilled meat thin and serve this along side or as a sauce. Also, it is a wonderful dip for vegetables, apple or pear wedges, baked tortillas or pita chips. As a low-carb snack, I love to spoon it onto colby-jack cheese slices! Any way you use it, I think you'll find its slightly sweet and tangy flavor delightful.

My Roasted Tomato & Tomatillo Salsa (Makes about 1 cup, serves 4)

½ pound tomatillos, about 6 or 8 depending on size (with husks removed)
2 plum tomatoes
½ small red onion
1 jalapeño (or only ½ jalapeño needed for mild salsa)
½ tablespoon olive or canola oil
1 teaspoon dark brown sugar
½ tablespoon rice vinegar
½ tablespoon lime juice
1/8 teaspoon salt, or to taste
Ground pepper to taste

1. Preheat oven to 400-degrees. Remove husks from tomatillos, rinse and pat dry. Cut tomatillos in half and place on a baking sheet.

2. While protecting your hands from the oils, cut jalapeño in half and remove seeds and veins. Cut off stem and add to tomatillo in baking pan. (If you like your salsa very hot, just remove stem but do not cut it half or remove seeds.)

3. Cut red onion into 1” chunks and add to baking pan. Cut 1 plum tomato in half and add to baking pan with other vegetables. (Set other plum tomato aside.) Drizzle vegetables with oil and toss to coat. Season with a little salt and pepper, if desired. Roast vegetables in hot oven for 30 minutes, turning once, or until skins begin to char and take on some color. Remove from oven and allow to cool for 15 minutes.

4. Decide on heat level of salsa by choosing ½ roasted jalapeño for mild, the whole jalapeño for medium or the jalapeño with seeds for hot. Put roasted vegetables, brown sugar, rice vinegar, lime juice, salt and pepper into a food processor and chop to desired consistency. If you like your salsa chunky, do not over chop. Remove salsa from processor to serving bowl.

5. Take remaining uncooked plum tomato, cut into several pieces and place into food processor. Chop only until cut into a chunky consistency and add to salsa and mix together. Serve at room temperature or cold. Refrigerate any leftovers.

Nutritional information per ¼ cup serving (salsa only): 29 calories, 6.5 g carbohydrates, 0.5 g fat, 1.4 g fiber, 0.8 g protein

Original recipe by Kathy Sheehan, copyright 2009