But there’s an effective strategy you can use that can help you stay sane, energized and healthy during this party marathon, one that doesn’t require skipping out on everything you love most about the holidays (which for me, is all those wonderful foods that only grace tables one month a year). It’s a trick I use with my own family and clients, too. My secret? Plan for “recovery” meals on your nights off from all the merrymaking.

As performance experts Jim Loehr and Tony Schwartz (authors of the Power of Full Engagement) have demonstrated in their research at the renown Human Performance Institute https://www.hpinstitute.com), building in mini-recoveries throughout the day to recharge and refresh is key to sustaining high performance, focus and energy levels.

In my experience, the same holds true for your eating; Think of a recovery meal as a refreshing counterpoint to the oodles of carby/creamy concoctions, meat-heavy dinners, alcohol laden socializing and the omnipresent cookie and dessert trays. Recovery meals help your body catch up with all that rich food, reset your intentions to eat well, and bring your diet back into balance to ensure you feel and perform at your best; after all, isn’t the end goal not just to survive, but to thrive during this time? The right foods on your nights off from all the revelry can help you do just that.

Reboot Your System with Recovery Meals 

“Recovery Meals” contain nourishing foods that are easy to find, can story easily in your fridge or freezer, and are simple to make. They also deliver a hefty jolt of fruits and vegetables, boast heart healthy fats, and don’t contain lots of refined carbohydrates (save those for the party circuit!). Here are 3 recovery meal ideas I love and use in my family, that I hope you will too.

Recovery Meal #1:  Grilled Barramundi with Hass Avocado salsa

Serves: 6

Six, 6 oz. Barramundi fillets (each should be 2 to 3 inches wide)

kosher salt and freshly ground black pepper

2 tsp olive oil

1 firm ripe Hass avocado, peeled, seeded and cut into 1/2 “ dice

Juice of 1/2 lime

1 red bell pepper, diced

2 sweet, seedless oranges such as navel, peel and pith removed, diced

1 scallion, diced

Salt and pepper

(Optional: For more heat, add 1 small red jalapeño pepper, seeded and minced)

Preparation:

Preheat grill to high: Be sure grate is clean, then brush lightly with a brush dipped in vegetable oil.

Prepare the barramundi: Sprinkle the barramundi filets with the salt and pepper, then rub with the olive oil.

Prepare the salsa: In a medium bowl combine the Hass avocado through scallion and toss gently to combine (and optional jalapeno). Add salt and pepper to taste.

Place the barramundi on the grill over direct high heat, flesh side down.

Grill for three minutes, then gently work a spatula under the barramundi and flip skin side down.

Grill for three more minutes, or until the barramundi is just opaque in the thickest part (It is OK to let it cook longer on this side if you prefer, the skin will protect the fish from burning).

Once it is done, gently work a spatula under the barramundi and move to a platter. Top with salsa and serve.

Recovery Meal #2:  Southwest Black Bean and Quinoa Soup

Serves:  8-10

This one comes from my friend Chris McLaws, an amazing caterer who owns Good Earth Catering in Park City, Utah. In fact, it’s so good I served it to Dr. Oz on The Dr. Oz Show (www.doctoroz.com) last year, and he loved it! Make it on Sunday, and you’ll have leftovers you can savor all week, for insanely delicious and healthy food to bring you back to center.

16 c. Water

3 c. uncooked quinoa

5 cubes "Not Chick'n" vegan or vegetarian bouillon

3 T. or 1 package low sodium, all natural taco seasoning  

1 red onion, diced

2 carrots, peeled and diced

8 cloves garlic, minced

1 T. turmeric

1 T. cumin

1 Bay Leaf

1 (28 oz.) can of green enchilada sauce

1 can of green chilies

2 15 oz. cans kidney beans, drained and rinsed

2 15 oz. cans black beans, drained and rinsed

2 c. frozen corn

Preparation:

Combine the following ingredients in a large pot and bring to a boil.

Reduce heat and simmer, partially covered, until carrots are tender, about 15 minutes.

For garnish: freshly chopped cilantro, Hass Avocado slices, scallions, freshly squeezed limes.

Recovery Meal #3:  Barramundi with Tomato and Wine Sauce

Serves: 6-8

Ingredients

2 pounds Australis Barramundi fillets, thawed

1 medium onion, minced

2 cloves garlic, minced

2 tablespoons, olive oil

1 tablespoon dried basil

1 tablespoon dried oregano

1/4 cup white wine

15.5 oz can peeled, diced tomatoes (or fresh, about a cup)

2 tablespoons corn starch mixed with 1/4 cup cold water

Salt and white pepper to taste

Non-stick canola cooking spray

Preparation:

Preheat oven to 350 degrees

Sauté onion and garlic in olive oil until onion is translucent

Add white wine, basil and oregano. Simmer for 1 minute.

Add diced tomatoes with juice. Simmer for 2 to 3 minutes.

Season to taste with salt and white pepper.

Stir in corn starch mixture to thicken slightly.

Place fillets on lightly greased baking pan and cover with tomato mixture.

Bake at 350° about 10 -15 minutes, or until barramundi flakes easily.

What are your favorite recovery meals? Or other favorite seasonal recipes for barramundi? I’d love to hear from you!

Thousands of Food and Nutrition Experts Get Hooked on Barramundi American Dietetic Association Conference 

I recently returned from the American Dietetic Association Food and Nutrition Conference (www.eatright.org), one of the largest nutrition conferences in the world, bringing thousands of food and nutrition experts together to see what’s new in science and trends, as well as what will soon be coming to a grocery store near them.

I was honored to be signing books at the Australis Barramundi booth! I absolutely loved the chance to introduce the country’s leading nutritionists to such a delicious new tool in transforming the way America eats. Over three days, with over 8,000 people in attendance, here’s what we commonly heard at the barra booth - after they were done oohing and ahhing over our delicious samples, that is:

1.     White fish is an easier sell for most people to add to their shopping list. Call it a “gateway” fish, if you will; most Americans are still struggling to consume heart healthy, omega-3 rich seafood twice a week as part of a diet for optimum health and weight management; That’s what the 2010 Dietary Guidelines recommend, but in reality most of us consume less than half of that. Tilapia was the white fish nutritionists said they commonly recommend, and many were pleasantly shocked to learn that ounce per ounce, barramundi packs nearly 3x the omega-3s as tilapia! (consider a 5 oz. portion of tilapia has 294 mg, while Australis barramundi boasts 833 mg). It’s actually right up there with Coho salmon, which has 900 milligrams, but in a more acceptable white fish package for finicky palates.

2.     Optimum ratio of omega-6 to omega 3 is critical. One topic covered repeatedly in multiple education sessions was the fact that Americans are consuming far too many omega-6 fats and far too little omega-3 fats in their diet. Processed foods, fast food, and feedlot agriculture have stripped the typical American diet of omega-3s and have replaced them with an abundance of omega-6 fats.  This is one of the underlying contributors to many of the leading pro-inflammatory, chronic disease like heart disease and obesity. While the typical American diet has a ratio of between 11:1 and a staggering 20:1 omega-6 to omega-3, barramundi is one of nature’s perfect proteins. It has a 1:1 ratio, making it a deliciously healthy food whether you’re in the high chair or seated at the head of the dinner table.

3.     The freezer aisle is where you often find the best bargains and safest seafood.Did you know frozen fillets are one of the best options from a food safety standpoint in your kitchen? This insight was overheard when any of the hundreds of food safety experts attending the conference dropped by for a taste. Frozen filets, with today’s state of the art processing methods, typically have a lower risk of food borne illness than fresh fish and seafood. As a busy mom, I also love that there’s no waste or spoilage if dinner plans change, and I can’t get to them right away. And as I blogged http://kategeagan.com/2011/04/7-myths-about-sustainable-seafood/ about in my interview with legendary sustainable seafood chef Barton Seaver http://www.bartonseaver.org/ , buying frozen is also a more eco-friendly and cheaper option than fresh,  especially when you can load up your freezer when the fish goes on sale.

What else did I love (aside from the glorious weather of San Diego where the conference was held)? Sharing the story of this award winning fish with folks who are recommending fish to patients and clients all the time. After all, while the ADA meeting features a dizzying array of new food formulations and “better for you” versions of familiar favorites, how often do you really get to learn about a brand new, super clean fish? One that delivers all the things we health professionals want (nutrient rich protein, omega-3 fats) and none of the things we don’t (mercury, hormones, antibiotics, PCBs, or a large environmental footprint). Talk about a delicious combination!

What are some of your favorite ways to prepare family friendly recipes with barramundi? I’d love to hear from you!

While it’s tempting to load up on single serving, pre-packaged snacks and foods to make loading up a lunchbox a breeze, remember that to help your kids stay focused, energized and satisfied, the best lunches have a combo of:

·         Whole grains and complex carbs 

·         Lean Protein

·         Heart healthy fats

·         Fresh, minimally processed foods (lots of fruits and vegetables)

And yes, you can have fun with it! Think of back to school as a fun opportunity for you and your kids together to freshen up the lunchbox – here are 4 delicious ideas that we use in our home that are fast, easy on a budget, yet loaded with good nutrition and taste.

Tip #1: Build a Pasta Pleaser from Leftovers

In my book, leftovers are a busy parents best friend; they not only tend to be better for you than a processed lunch alternative, but they help you save money and time (it’s already cooked!).. pasta is the winning ingredient kids love:

So suppose that dinner last night was chicken and broccoli. Here’s what you can whip up for school:

Herbed Chicken Tortellini Salad:

Cheese tortellini, cooked (or your favorite whole wheat pasta or whole grain cous cous)

Cubed chicken  (leftover)

Chopped broccoli (leftover)

Sliced cherry tomatoes 

Your favorite bottled Italian dressing (or if you want to be fancier, your favorite pesto)

Simply toss all these ingredients together and drizzle with a bit of your favorite italian dressing. You can also and add all sorts of other items to this such as : Frozen peas, chopped spinach, sun dried tomatoes, roasted red peppers, even pesto or olive tapenade for more adventurous eaters.

Tip #2:Make Dipping Healthier with Tasty Guacamole 

Kids all ages love to dunk and dip…but the challenge is that oftentimes they are using a ranch, mayo, sour cream or cheesy dipping sauce, which is high in artery clogging saturated fat. Let your kids dip in guacamole instead! Bite for bite, avocados are one of the most nutrient rich foods your kids can eat-loaded with 20 vitamins, minerals and phytochemicals in each bite. And the rich, creamy taste of avocados gives kids that satisfying mouthfeel they love. Kids can use this simple guacamole recipe (below) to dip their favorite sandiwch, veggie sticks, or multigrain chip:

Simple Avocado Guacamole:

1 ripe avocado

Juice of 1/2 lemon or lime  

pinch sea salt

in a small bowl, mash avocado with a fork, Add juice and salt and combine.

Serve with a whole grain or veggie based chip that has at least 3 grams fiber per serving for a nutrient rich snack kids will love!

Tip #3:Build a Bento Box: Hard Boiled Eggs and Simple Sushi Rolls

Hard boiled eggs are another place busy parents can find economical, fast, and kid approved protein. And kid’s sushi and bento boxes are a fun trend right now. I love Laptop Lunchbox because they are BPA free and dishwasher safe Here’s a delicious, economical bento box idea loaded with nutrition:

Sliced cucumber

Pumpkin seeds

Fresh fruit

1 or 2 hardboiled eggs, sliced in half

Sushi Rolls:

-Whole wheat tortilla

-Hass avocado

-Cream cheese

Tip #4:Custom Quick Fixes for Picky Eaters

Want something kids can easily do themselves, provide the right nutrition, and is economical? Instead of the same old granola or snack bar (which can be loaded with sugar and refined grains) try these nourishing and equally easy alternatives instead. Kids love to customize!

Fruit Kebabs and Yogurt Dip:

Let kids select their favorite 3 fruits 

Build on kebab, serve with greek yogurt or nonfat cottage cheese (I love greek yogurt because it contains twice the protein and half the sugar of regular yogurt, with a rich creamy taste).

Tasty Trail Mix Bar:
Set up a Trail Mix Bar in the morning and let your kids build a custom one just for them: if you put out different options each day, kids stay interested and adventurous:

Favorite whole grain cereal 

Sunflower seeds

Pumpkin Seeds

Hemp or Chia seeds (rich in Omega-3)

Banana chips

Dried veggies

Wasabi peas

Dried fruit: cherries, cranberries or raisins

Almonds

Walnuts

Pistachios

A few 70% dark chocolate chips

What are your favorite fresh lunch ideas? W’d love to hear from you!

Written with help from Lindsey Toth, MS, RD

Bryan Walsh, TIME’s  senior environmental reporter, did a great job of letting the world know what  drove many of us to become fish farmers in the first place --  the ambition to supply  the most ecologically efficiently produced food to a resource constrained world.   As the article made clear, many aqua farmers are finding innovative ways to use less wild fish in their feed and integrate alternative crops where what was formally waste becomes a valuable input for another crop.

In a related blogpost Bryan delves into a question that has long fascinated me: why so much of our seafood is imported. While the decline of US fisheries and subsequent conservation efforts has played a major role, we’ve now reached the point where fully 84% of the seafood consumed in the U.S. is imported. But even more surprising is the fact that in a world where half of fish is now raised on farms, the US only grows a miniscule 5% of the farmed seafood we eat -- resulting in an annual trade deficit exceeding $9 billion (second only to oil amongst natural resources).

A wide variety of reasons are cited in an effort to explain why the US hasn’t developed more domestic aquaculture or kept pace with other countries.  Aquaculture’s lack of political clout and the lure of lax environmental regulations in developing countries are the most commonly cited reasons.

While these factors undoubtedly play a role, I think the biggest issue is much more fundamental:  North America simply lacks the world’s best species of fish to farm.

Look at agriculture, where there are literally tens of thousands of species that we could raise but we’ve chosen -- over the long swath of history and all around the world -- to grow just a few. Why?  Only the rarest of species have the ideal combination of traits that make them suitable for domestic life with humans. The history of agriculture has been about finding the ‘rarest of the rare’ and aquaculture is no different.  In today’s world, where it’s no longer acceptable to move species across geographies without regard for the environment, we have to be even smarter and more selective.

So, instead of blaming policy makers or assuming that aquaculturists are fleeing to less regulated locations, let’s remember that it’s the characteristics of the animals we farm that is the main driver of the decision of what to grow and where to farm. Selecting the best fish to raise makes a lot of sense, now more than ever.

-- Josh

For the Cooler

1. Falafel balls dipped in organic Greek yogurt (you can also serve with whole wheat mini pita). These high protein treats are super healthy and fun-and likely available in your local market’s refrigerator section.
2. Cherry tomatoes. Summer’s perfect Ready to Eat Food-they are in season, come in a container already and pack a day’s worth of vitamin C. Go great with above falafel.
3. Persian cucumbers at farmers markets - these small, finger sized cucumbers can be found at your local farmer’s market – no peeling, no pits, no mess! Just wash and pop into cooler-and pass to the back seat with no fuss. Also go great with above falafel.
4. Edamame. Soybeans are the only “complete proteins” of the bean family-meaning you get all the essential amino acids-they come in convenient portable containers in the refrigerator section of most supermarkets-or you can buy them frozen and boil and toss with a bit of sea salt before you pack them. Less mess than hummus!
5. Watermelon or cantaloupe cubes- These summer wonders are some of the most economical fruits to buy in summertime-and simply scoop them with a spoon (or melon baller) into a portable container-summer’s best seasonal picks that have a real high water content to help keep kids hydrated no messy pits to eat around (and drip in the car), and stand up to car travel better than berries. You can eat volume, refreshing, and rich in potassium, beta carotene, lycopene vitamin C.

For the Car

1. In Shell Pistachios: Did you know people eat about 1/2 as many nuts when they are in the shell than not? So this works for moms and dads looking to control portions, as well as kids who are bored. Take longer to open, keep them busy!
2. PB& J burritos. Use a whole wheat tortilla, and wrap ‘em in wax paper-no mess, kid friendly, wax paper is more eco friendly than plastic and can stand up to high heat better than many other high protein fillings. Almond butter works great too!
3. Air popped popcorn – will give you crunch! A recent study found that popcorn (which is a whole grain) pack 5 x more antioxidants than crackers or tortilla chips. Plus you can eat VOLUME-3 heaping cups counts as a serving of whole grain-and help you stay lean while you munch for boredom for miles. Bonus points? Popping it yourself helps you save green.
4. Kid’s Custom Trail Mix: my kids love building it themselves – they are more likely to eat it and even try new things: Line up a counter with little bowls of Dried Cherries or cranberries Sunflower seeds, almonds, pepitas or pumpkin seeds, even a few  dark choc chips. Healthy, tasty and customized.
5. Sigg water bottle – beat the heat, save money and sip sustainably by filling your reusable water bottle before you hit the road. It will help keep your water cool longer in the heat won’t give you that aluminum taste and protect you from BPA.

Got any other delicious snacks you crave on the road? I’d love to hear about them.

Bad Fat

Dietary Fats are comprised of three different kinds of triglycerides: saturated, monounsaturated and polyunsaturated. There’s a fourth type of fat called Trans fat which is actually unsaturated fatty acids that have been partially hydrogenated. Today, Trans fats are found primarily in processed foods. The fast food, snack food and baked goods industries use Trans fats to increase shelf life and decrease refrigeration requirements for their products. Trans fats have been shown to increase levels of LDL cholesterol (the “bad cholesterol) and lower levels of HDL (“good cholesterol), thus increasing your risk of heart disease. The easiest way to avoid this “bad fat” is to focus on eating whole, real food as opposed to packaged, prepared, processed food.

Saturated fats also increase LDL levels and have been shown to increase risks for certain cancers as well as heart disease. Examples of foods containing a high proportion of saturated fat include animal fats such as cream, cheese, butter and fatty meats; as well as certain vegetable products such as coconut oil, palm kernel oil and many prepared foods. 

Good Fat

With the “bad guys” behind us, let’s talk “good fat”. Scientific studies have proven that increasing monounsaturated and polyunsaturated fat can be advantageous to your health – hence the term “good fat”! Good fats helps you absorb fat soluble vitamins, provide energy, lower LDL cholesterol and possibly even increase HDL (“good” cholesterol) levels. Foods rich in monounsaturated fats include: canola and olive oil, almonds, cashew, macadamia nuts, olives and avocados. Foods rich in polyunsaturated fats include: corn and sunflower oil, flaxseeds, chia seeds, walnuts, sunflower seeds, soybeans, salmon, barramundi, mackerel, herring and anchovies.

Omega-3’s

Omega-3 and Omega-6 fatty acids fall within the polyunsaturated fat category. Research points to the health promoting aspects of these fatty acids – especially Omega-3s. The key to consuming foods rich in Omega-3 and Omega-6 fatty acids is making sure you keep them in balance. Unfortunately, the average American diet is deficient in Omega-3 rich foods and has more than ten times the proper amount of Omega-6. Scientists recommend an optimal ratio of between 1 to 1 and 4 to 1 of Omega-6 to Omega-3, so our goal, as healthy eaters, should be to consume foods rich in Omega-3s to balance out the surplus of Omega-6 that we’re likely consuming.  The most widely available dietary source of Omega-3s are cold water oily fish such as: salmon, barramundi, herring, mackerel and sardines, as well as nuts and seeds such as walnuts, flax seeds and chia seeds. Consuming these foods regularly will help offset the Omega-6 fatty acids in your diet and help ensure you’re getting the best health benefits possible from your “good fats”!

Everything in Moderation

Just because Omega-3s and polyunsaturated fats are the ‘good guys’, they’re still calories and just because health professionals are encouraging consumption of these beneficial fats, it doesn’t mean you should eat 2 lbs of nuts or have salmon every day. Enjoying a balanced diet is still the primary goal. So, how much good fat is good enough?

Nutritional guidelines recommend no more than 30% of your calories come from fat. For a typical 2,000 calorie diet, that means 65 grams of fat. The challenge is to try to make sure the majority of that is monounsaturated or polyunsaturated. 10% (or less) of your total calories should come from “bad” fat, which is a maximum of 20 grams per day. While it’s not hard to get to that level on a daily basis (one cup of ice cream gives you 23 grams),  the important thing to remember is don’t deprive yourself – just keep things in check and remember moderation and balance will help you feel satisfied and on track for the long term.  

That leaves 45 grams of good fat per day. Try to achieve that level with the fish, nuts, seeds and oils mentioned here. Mix it up – diversifying your meals will ensure you don’t get bored or consume too much of one thing and not enough of another. When I’m feeling deprived of good fats, one of my favorite ways to kick it up a notch is to grind a handful of walnuts in our spice grinder and coat a couple of fillets of salmon or barramundi with the nut crumbs. Season with salt and pepper and sear in a hot pan – you’ll get a crispy golden crust that’s super tasty and pack a 1-2 punch of Omega-3s from the fish and the walnuts. Do I have this dish every week? No. I’d get sick of it if I did. But every once in awhile it’s the perfect “good fat” boost my body needs. What recipes or activities do you rely on when your body needs a boost?

What I never loved about breakfast was the jittery, lightheaded feeling I’d get around 10:30 when my blood sugar would start dropping and my stomach would start grumbling. I’d have to rush to eat something -anything, to keep me going until lunch. Then one day, I decided to try something new…

I started adding things to my breakfast cereal. Good things - like whole bran, walnuts, almonds, and seeds. And some amazing things happened…

• I not only stopped getting the jitters at mid-morning – I could go until 2pm for lunch!

• I lost weight.  Since I wasn’t eating my mid-morning snack, I reduced my daily caloric intake AND I wasn’t as hungry throughout the day.

• I became more regular than a German clock. Not to get too personal, but it’s a beautiful thing to have smooth sailing every morning.

• I got healthier.  Adding these good fats and fiber to my diet increased my level of heart-and brain-healthy  omega-3s (just like Australis Barramundi does for my dinner), helped lower my cholesterol, and added important vitamins and minerals to my diet. 

I’ve been eating this breakfast for over a year and I’ll never go back. I even take all the ingredients with me on vacation to keep me going while I'm out having fun. Now if I could just get my daughter to stop calling it ‘Mom’s Gruel’…

Carol’s Super Duper Breakfast

¼ cup bran (I like the bran buds, but any good whole bran cereal will do )

¼ cup slightly sweetened cereal (like Cheerios, Basic 4, Life)

2 tablespoons seeds (I like flax , sunflower and chia seeds, often mixing all 3 together)

2 tablespoons nuts (usually crushed walnut and sliced almonds, combined)

½ cup skim milk

Top with breakfast fruits like bananas, blueberries, grapes, strawberries, peaches, or dried cranberries.

Sustainable Seafood Recipes From Chef Barton Seaver to Love

Clams and Mussels en Escabeche

• 24 littleneck clams, rinsed thoroughly (discard any that won’t close)
• 1 cup white wine
• 1 pound mussels, scrubbed and debearded (discard any that won’t close)
• 1 cup extra-virgin olive oil
• 1 carrot, peeled and sliced into thin rounds
• 1 bunch scallions, chopped (white and green parts kept separated)
• 3 cloves garlic, peeled and thinly sliced
• 2 teaspoons sweet smoked paprika
• 1 teaspoon coriander seeds
• Zest of 1 lemon, removed in strips with a peeler
• 1 tablespoon sherry vinegar
• 3 tablespoons chopped
• fresh flat-leaf parsley
• 1 loaf crusty bread such as baguette, sliced and gently toasted

1. To open the clams, place them in a small pot with the wine and bring to a boil. Cover and steam until all the shells have opened, about 5 minutes. Discard any clams that haven’t opened. Remove the clams from the pot, leaving the cooking liquid, and extract the meat from the shells. Reserve half the shells.
2. Add the mussels to the pot and repeat the process, again reserving half the shells.
3. Strain the broth by allowing it to sit undisturbed for a few minutes so any grit falls to the bottom. Gently pour off the clear liquid from the top and save 1 cup of the broth for the marinade.

For the marinade

1. Put the olive oil in a small pot with the carrot, scallion whites, and garlic. Simmer over medium heat until the carrot slices begin to soften, about 3 minutes.
2. Add the paprika and coriander and cook for another minute.
3. Add the lemon zest and simmer for another 3 minutes.
4. Add the reserved cooking broth and vinegar and bring to a boil.
5. Reduce by about half, then add the parsley and clam and mussel meat. Stir to mix well.
6. Let cool to lukewarm, then refrigerate covered for at least 1 hour and up to overnight (they taste much better if you let them marinate overnight). Stir the mixture as it cools so that everything marinates evenly.

Serve the clams and mussels by placing a spoonful of the mixture in each shell, then set the clams in a serving dish and pour any remaining marinade over them. Let the mixture come to room temperature before serving to get the most flavor from the dish. Serve with toasted bread.
Serves 4 as an appetizer.

Barramundi with Creamed Zucchini and Sorrel-Tarragon-Carrot Salad

• Four 5-ounce portions barramundi fillet
• 1 tablespoon extra-virgin olive oil, plus more for brushing the fillets
• 1 tablespoon butter
• 2 cloves garlic, sliced
• 3 medium zucchini, cut into 1/4-inch-thick rounds, then into half-moons
• Salt
• 2 tablespoons crème fraîche or sour cream
• Leaves from 1 bunch sorrel, stacked, rolled, and sliced crosswise as thinly as possible into ribbons
• 2 carrots, peeled and shredded on a box grater
• 1 small red onion, very thinly sliced

1. Preheat the broiler.
2. Place the fish fillets on a baking sheet and brush with just enough olive oil to give them a sheen.
3. Broil them for 4 minutes.
4. Shift the baking sheet to the bottom rack of the oven and turn the heat off. There should be enough heat in the oven to continue to cook the fish gently as you prepare the rest of the meal. If the oven does not feel hot (or your broiling unit is not part of your oven), then warm it to 225 degrees

For the zucchini

1. In a large pan, melt the butter over high heat, then sauté the garlic until it begins to brown.
2. Add the zucchini and toss to combine.
3. Cook for 1 minute, then season to taste with salt and stir in the crème fraîche.
4. Reduce the heat to medium and allow the zucchini to simmer in the sauce.
5. When the sauce has reduced to a thick glaze, about 5 minutes, remove from the heat.

For the salad

1. In a medium bowl, mix the sorrel, carrots, and onion.
2. Toss with the remaining 1 tablespoon of olive oil and season to taste with salt.

To serve, divide the zucchini into 4 bowls and place a fillet on top of each. Garnish with the salad and serve immediately.
 
Other Links to Love For more Information:
Blue Ocean Seafood Guide
Barton's National Geographic Page
Ocean Friendly Seafood Substitutes
Buy For Cod and Country on Amazon
Buy sustainable seafood online
Cape Cod Commercial Hook Fisherman's Association

Grilled

Summertime = Grilling! Rather than burgers or dogs, go healthy and toss a couple of white fish fillets (barramundi, cod, tilapia) on the grill. Oil the grill rack to ensure they don’t stick and fall apart and use a fish turner to flip. Try this delicious, flavor bursting dish, from Mike at Dad Cooks Dinner for Grilled Barramundi with Avocado and Orange Salsa.

Sauteed

Keep things simple and sauté your fish in a  little olive oil and herbs or coat with bread crumbs for a crispy treat. Heat things up and give this healthy, Chili-Spiced Barramundi Fish Taco recipe from Women’s Health magazine a try!

Baked

Using the oven to cook fish is nearly foolproof. It involves minimal handling and the most important thing is to have a kitchen thermometer on hand to avoid overcooking. Spread a bit of olive oil and season with salt & pepper – serve with some fresh lemon wedges and you’ve got a simple, light and fresh dish. For a comforting classic, give this recipe for Barramundi with Tomato and Wine Sauce a whirl!

Broiled

Broiling seafood is great when you’re really in a pinch because you cook it at such a high heat that it’s done in no time! Preheat the broiler while you prepare a simple marinade. Try lemon juice, extra virgin olive oil, salt & pepper or give balsamic vinegar, fresh orange juice, salt & pepper a go. Not only will the  marinade give the fish its flavor, but it will help keep it nice & moist, as well. For a bake/broil combo recipe, try this one for Barramundi with Balsamic Orange Ginger Glaze – yum!