Creole Spiced Mahi-Mahi with Lime Sauce

AirFriedMahiMahiI love my air fryer and have, so far, only experimented once with cooking seafood in it.  I did Salmon in it, which turned out so yummy!  Tonight I was behind the 8-Ball, having forgotten to get something out for dinner, so seafood attempt number two, with frozen fillets no less, is commencing as we speak!

Creole Spiced Mahi-Mahi with Lime Sauce

  • 2 – 6 Ounce Frozen Wild Caught Mahi-Mahi Fillets (I got mine from Whole Foods)
  • Zatarain’s Creole Seasoning
  • 4 TBLS Butter (room temperature)
  • Juice and Zest of 1 Lime
  • Olive Oil Cooking Spray

Lightly spray the inner basket of your air fryer with olive oil spray.

Liberally sprinkle both sides of your mahi-mahi with the Creole seasoning and lay in the air fryer basket.  Lightly spray the top of the fillets and close the tray.

Cook at 380° F for 10 minutes then turn the fillets over and cook another 8 to 10 minutes, or until fish flakes and inner temperature registers 145° F.

While the fish is cooking, stir the lime juice and zest into the butter and set aside.

When the timer goes off, remove mahi-mahi from the air fryer immediately, cut each fillet in half, and spoon 1/4 of the lime butter over each serving.  Serve with a green salad and a steamed vegetable for a quick & healthy weeknight meal.  #ThisGirlLovesToEat

AFMahiWithPuffs

Nutrition Information: (4 – 3 oz servings with 1 TBLS Lime Butter Sauce)

  • 170 Calories
  • 11.5 g Fat (7 g Saturated Fat)
  • 0 g Carbohydrates
  • 16 g Protein

Beyond the “5 Mother Sauces”

While I’ve managed to learn to make passable Béchamel and Hollandaise sauces, the other 3 “essential ‘Mother Sauces’ that all serious cooks should master,” just haven’t been at all essential to meals I prepare. However, the 5 sauces Food & Wine Magazine featured in an April 2019 article are definitely featured much more prominently in my favorite home cooked meals!

  • Chimichurri – Comprised of herbs, olive oil, vinegar or lemon juice, and garlic and/or minced shallot, Chimichurri is a quite versatile, and eminently adaptable sauce that’s great paired with grilled meat or vegetables, or used as a dressing tossed with greens or pasta salad.
  • Hollandaise – F & W’s Justin Chapple shared his secret to making the perfect hollandaise: A blender. Instead of using a double boiler to cook the yolks, Chapple purees the egg yolks in a blender and then streams in hot melted butter, thickening and cooking the hollandaise.  I love this sauce spooned over eggs benedict, steamed or grilled asparagus or as a compliment to a perfectly grilled piece of salmon or steak.
  • Pomodoro – Marinara’s thick, easy, cousin made by simmering crushed tomatoes with a touch of olive oil, garlic, and salt, until it’s thick and a deep rich red. As a sauce for pasta or chicken/veal/eggplant Parmesan, this sauce can easily have some pizzazz added to it by stirring in chopped capers and anchovies, or fresh basil and crushed red pepper.
  • Béchamel – This easy, roux based, sauce is the flavor stepping stone for layering in a lasagna, smearing on a croque madame, or adding cheese so it becomes a mornay sauce for macaroni and cheese.
  • Romesco – Pureed Spanish sauce, made with chilies, tomato, bell pepper, garlic, toasted nuts and olive oil that tastes good on anything from pasta to seafood, grilled vegetables, or even as a spread on a hearty sandwich. Just thinking about these bold, flavorful revisions to the traditional “Mother Sauces” gets my creative culinary juices flowing! #ThisGirlLovesToEat

What’s the White Stuff on Cooked Salmon?

The white stuff on salmon is called albumin. Albumin is a protein that exists in the fish in liquid form when it’s raw that coagulates and becomes semi-solid when you subject the salmon to heat when cooking. As the meat cooks, the coagulated albumin gets squeezed out and becomes a white coating.
The more aggressively you cook your salmon the more albumin will appear on its surface.

Think of what happens when you wring out a wet towel. The water inside the fibers of the cloth is pushed out as you squeeze the fibers closer together. The same principle applies to salmon. As salmon cooks, the flesh contracts, pushing out albumin to the fillet’s surface. The higher the heat, the more quickly the flesh contracts, and the more albumin becomes visible.

To have as little albumin as possible visible on your finished dish, follow these guidelines:

  • Cook your salmon at a lower temperature for a longer amount of time. It’s gentler on the fillet, resulting in a super-tender piece of fish with less nasty white stuff.
  • If you are searing salmon (and fish in general), always do so with the skin side down. The skin acts as a protective barrier between the fish and the hot metal pan. **TIP: Even if you plan on taking the skin off, cook your fish skin-side down for 90% of the way, turn off the heat, and then flip the fish so the skinless side cooks on the pan’s residual heat.
  • Don’t overcook your salmon. You want it medium to medium-rare in the center, still a bit translucent. Overcooking salmon is the easiest way to get albumin everywhere. **TIP: When you can push on the top of your salmon with a fork, and the the layers of flesh separate easily and seem moist, your fish is finished cooking.

Thanks to my friends at Epicurious for the cooking tips! #ThisGirlLovesToEat

Air Fried Coconut Shrimp

You might be able to tell I’m obsessed with my air fryer.  It’s so stinkin’ easy to use, clean up, and it’s great for healthy cooking!  The best part of having the air fryer is that the possibilities with it are endless.  All I’ve had to do so far is go to Google for recipe inspiration.  Today’s ingredient: raw shrimp.

airfriedcoconutshrimp

Coconut Shrimp with Honey Lime Sauce

  • 1/2 Cup Bob’s Red Mill Paleo Baking Flour
  • 1+1/2 tsp Freshly Ground Black Pepper
  • 2 Large Eggs (I use Eggland’s Best)
  • 2/3 Cup Unsweetened Flaked Coconut
  • 1/3 Cup Panko Crumbs
  • 24 Medium Peeled, Deveined Raw Shrimp, Tail-on
  • Olive Oil Cooking Spray
  • 1/2 tsp Kosher Salt
  • 1/4 Cup Honey
  • 1/4 Cup Lime Juice
  • 1 Serrano Chile, thinly sliced
  • 2 tsp Chopped Fresh Cilantro (Optional)

Stir together flour and pepper in a shallow dish.  Lightly beat eggs in a second shallow dish.  Stir together coconut and Panko in a third shallow dish.  Holding each shrimp by the tail, dredge shrimp in flour mixture, making sure not to coat tail; shake off excess.  Dip in egg, allowing any excess to drip off.  Dredge in coconut mixture, pressing to adhere.  Coat shrimp well with cooking spray.

Place half of the shrimp in air fryer basket in a single layer, and cook at 400°F until golden, 6 to 8 minutes, turning shrimp over halfway through cooking.  If you have larger shrimp it may take up to 10 minutes.  Season with 1/4 teaspoon of the salt.  Repeat with remaining shrimp and salt.

While shrimp cook, whisk together honey, lime juice, and Serrano chile in small bowl. Sprinkle shrimp with cilantro, if desired.  Serve with sauce.  Note: If you are keeping to a Keto lifestyle, skip the honey based sauce and just squeeze a bit of lime juice on instead.

Serving size 6 shrimp.  #ThisGirlLovesToEat

Nutrition Information per serving (Shrimp only – no sauce):  Calories 213  Fat 11  CarbsProtein 14

Recipe adapted from Cooking Light Magazine

Buffalo Shrimp Lettuce Boats

northwoodpizzaI just ate my first true #CheatMeal since going Keto 4 months ago.  3 huge, luscious, cheesy, hand tossed pieces of pizza from my favorite neighborhood pizza place, #NorthwoodPizza.  I loved all 3 of them but I couldn’t feel any worse about myself right now.  #ThisGirlLovesToEat

I don’t feel bad about myself for eating the pizza.  I wanted it so I ate it.  I feel bad about myself because I’ve reprogrammed my body to not overeat carbs and now my body feels awful.  I’m bloated, I have a stomach ache and my digestion is all out of whack.  Tonight just proves Keto is working for me.  It’s time to go right back to adapting my favorite cheats so they work FOR my body, not against it.

One of my very favorite meals is deep fried buffalo shrimp eaten alone or in tacos.  My take on this recipe, from Delish, allows me to get my buffalo shrimp fix without destroying my diet goals or the improved way my body functions and feels.

Buffalo Shrimp Lettuce Wraps

  • 1 TBLS Butterbuffshrimplettucewraps
  • 2 Cloves Garlic, minced
  • 1/4 Cup Hot Sauce, I prefer Frank’s Red Hot
  • 1 TBLS Extra-Virgin Olive Oil
  • 1 Pound Shrimp, peeled & deveined with tails removed
  • Kosher Salt
  • Freshly Ground Black Pepper
  • 1 Head Romaine, leaves separated
  • 1/2 Small Red Onion, finely chopped
  • 1 Rib Celery, finely chopped
  • 1/2 Cup Blue Cheese, crumbled
  • 1/2 Ripe Avocado Chopped (optional)
  • Ranch Dressing (optional)
  1. Make buffalo sauce: In a small saucepan over medium heat, melt butter. When melted completely, add garlic and cook until fragrant, 1 minute. Add hot sauce and stir to combine. Turn heat to low while you cook the shrimp.
  2. Make shrimp: In a large skillet over medium heat, heat oil. Add shrimp and season with salt and pepper. Cook, flipping halfway, until pink and opaque on both sides, about 2 minutes per side. Turn off heat and add the buffalo sauce, tossing to coat.
  3. Assemble wraps: Add a small scoop of shrimp to the center of a romaine leaf, then top with red onion, celery, avocado (if desired), and blue cheese.  Drizzle with additional Hot Sauce and Ranch Dressing if desired.

Quick Keto Crab Cakes

crabcake1After accomplishing my goal of losing the 33 pounds that 3 foot surgeries and 5 breast surgeries (for a total of 8 in a 5 year span) piled on me, in just 12 weeks, it’s become second nature to convert my regular recipes into #KetoFriendly versions.

See how this quick & easy version of crab cakes compares versus other preparations in terms of net carbs per serving of 1 crab cake:

  • Whole Wheat Breadcrumbs – 15 g carbs
  • Panko – 11 g carbs
  • Almond Meal (or Almond Flour but not super-finely ground) – 1.5 g of carbs

Quick Keto Crab Cakes

  • 1 Large Egg
  • 2 TBLS Mayonnaise
  • 2 tsp Dijon Mustard
  • 1/4 tsp Ground Pepper
  • Pinch of Salt
  • Pinch of Cayenne Pepper
  • 1/4 Cup Chopped Scallions
  • 12 oz Jumbo Lump Crabmeat, drained and picked over
  • 1/2 Cup Almond Meal (or Regular Grind Almond Flour)
  • 2 TBLS Extra Virgin Olive Oil
  • Lime Wedges

Whisk egg, mayonnaise, mustard, pepper, salt, and cayenne pepper in a medium bowl.  Squeeze in the juice from one wedge of lime and whisk until well combined.  Stir in scallions and almond meal.  Fold in the crab.  Form the mixture into four patties.

Heat oil in large skillet over medium-high heat until shimmering.  Add the crab cakes and cook, turning once, until golden brown, 4 to 5 minutes per side.  Serve with lime wedges and cilantro lime aioli (if desired).

Serving size: 1 Crab Cake  Calories 265 / Fat 15 g / Carbs 1.5 g / Protein 22 g

crabcake2

Cilantro Lime Aioli

  • 1/3 Cup Fresh Cilantro
  • Juice and Zest of 1 medium Lime
  • A drop or 3 😉 Franks Red Hot (or your favorite) Hot Sauce
  • 1 tsp Ground Cumin
  • 3/4 Cup Mayonnaise
  • 1 Large Clove Garlic

Combine all ingredients in your blender container and process until well combined.

Serving size: 1 TBLS  Calories 100 / Fat 11 g / Carbs 0 g / Protein 0 g

Baltimore Style Crab Cakes

When I am in the mood for crab but don’t want the mess & hassle of cracking shells and digging the meat out, nothing fits the bill like a crab cake.  I’m not talking about a crab cake that’s mostly crappy breadcrumbs and other cheap fillers, I’m talking a cake filled with lush, sweet crab meat and little more.

FandW092018The September 2018 Food & Wine Magazine features their 40 “Best Ever Recipes,” which lured me in with a luscious chocolate cake on the cover, but they hooked me with this recipe for crab cakes, nine pages from the back of the magazine on page 95!

Andrew Zimmern’s Baltimore Style Crab Cakes

  • 1/2 cup mayonnaise
  • 1 large egg, beaten
  • 1 tablespoon Dijon mustard (See note below)
  • 1 tablespoon Worcestershire sauce
  • 1/2 teaspoon hot sauce
  • 1 pound jumbo lump crab meat, picked over
  • 20 saltine crackers, finely crushed (See note below)
  • 1/4 cup canola oil (See note below)
  • Lemon wedges, for serving

In a small bowl, whisk the mayonnaise with the egg, mustard, Worcestershire sauce and hot sauce until smooth.

In a medium bowl, lightly toss the crab meat with the cracker crumbs. Gently fold in the mayonnaise mixture.   In Andrew Zimmern’s words, if you don’t over mix, and don’t pack your mounds too tightly, you will experience “pure, unadulterated crab cake heaven.”  Cover and refrigerate for at least 1 hour.

Scoop the crab mixture into eight 1/3-cup mounds; lightly pack into 8 patties, about 1+1/2 inches thick. In a large skillet, heat the oil until shimmering. Add the crab cakes and cook over moderately high heat until deeply golden and heated through, about 3 minutes per side. Transfer the crab cakes to plates and serve with lemon wedges.

  • Tip 1:  If you prefer, you can substitute 1 1/2 tsp yellow or spicy mustard and omit the Dijon mustard and hot sauce
  • Tip 2:  You can substitute 1/2 cup Panko crumbs for the saltine crackers
  • Tip 3:  You can substitute any lightweight oil for the canola oil.  I prefer olive oil.
  • Tip 4:   If you plan to serve these as appetizers you can scoop them with a small cookie scoop, a soup spoon or melon baller – depending on whether you want them to be a 1 or 2 bite app.
  • MAKE AHEAD Crab cakes can be prepared thru Step 2 & refrigerated overnight

The recipe as written serves 4 people 2 patties each alongside a peppery arugula salad topped with diced mango, pineapple & cucumbers with a squeeze of lemon juice & a tablespoon of vinaigrette dressing.  #ThisGirlLovesToEat

This recipe was originally published in 2012, and also appears on Andrew Zimmern’s website.  Food & Wine Magazine recommends pairing these crab cakes with a Muscadet#GirlsGoneWine  I’m not familiar with Muscadet, so I looked to my go to wine reference site, Wine Enthusiast, for an education on this brisk, lemony wine from the Loire Valley region of France.  Wine enthusiast says the flavor profile of Muscadet wine can vary from very neutral to tangy and saline.  Basic Muscadet wine is light in body and light in flavor, and may have a little spritz. Higher quality examples lean more towards a tangy saltiness and notes of flinty minerality, with a smooth texture and friendly, approachable nature.   As for specific recommendation, here’s a very affordable option:BougrierLesMartinieres

  • Bougrier Les Martinieres – This crisp, fruity white is an enjoyable accompaniment to shellfish and light appetizers. Its light sweetness adds richness to the light lemon, mineral and peach notes.  Total Wine $10.99