Swordfish Steaks, Mashed Potatoes, Glazed Carrots, and Green beans with almonds

Last night I made swordfish steaks. They are usually really expensive but I scored a sale and an added 50% off on them at the store on Sunday. If you ever see a sale on them; don't walk, run to the store. They are delicious and really easy to cook. Here is what I did. I served two adults and two children with two steaks by cutting some off the steaks for fish nuggets for the kiddos and marinating and grilling the steaks for the adults. The steaks were HUGE and both of the adults had a hard time getting through their portions.

For Nuggets (for two children)
Cut 14 bite-sized pieces of fish from the steaks
1 C Italian Seasoned Breadcrumbs
1/2 t Kosher Salt
1/8 t Ground Pepper
Olive Oil Spray

Preheat oven to 425 degrees F. Combine the breadcrumbs, salt and pepper together in a shallow bowl. Spray the fish nuggets with olive oil spray and toss in the seasoned breadcrumbs to coat. Remove the breaded nuggets and spray with oil again, toss them in the breadcrumbs again and repeat until you have a good coating of breadcrumb crust.

Place the breaded nuggets onto a greased baking sheet and bake in the preheated oven for about* 15 minutes or until the tops begin to brown. Serve with ranch dressing or ketchup, or neither - depending on your child's taste.

For Steaks
2 Swordfish steaks
1/3 Cup Newman's Own Light Italian Dressing
1/2 t Tastefully Simple "Garlic Garlic" seasoning (Optional)

Dredge the swordfish steaks in the dressing and if you have it and are interested, add the seasoning and marinate for 15 minutes, turning occasionally to coat. Preheat the grill or grill pan to medium high heat. Grill steaks for 5 minutes on the first side and then flip and grill for an additional 3 or 4 minutes until the steaks are done.


Mashed Potatoes - Dairy Free
My favorite potatoes are Yukon Gold. They have such a rich, buttery flavor without adding anything.

4 or 5 Yukon Gold Potatoes, peeled and chipped into 1/2inch cubes
salt and pepper to taste
1/2 C Original Soy Milk
1/4 C Chicken Broth
Salt and Pepper to taste

Bring a large pot of salted water to boil. Add the potatoes and boil for about 15 minutes until you can pierce them with a fork. Drain and mash or push through a ricer. I prefer a ricer because it makes them so smoothe. My hubby likes lumpy potatoes but I used a ricer this time since I will be using leftovers for gnocchi. Once they are riced, add the milk, broth, and salt and pepper to taste. If you are mashing them, you can add the liquid before you start mashing so the flavor gets mixed right in.

For the Carrots
2 C Sliced Carrots (in 1/4 inch slices)
1 C Water
1/2 C Orange Juice
1 T Maple Syrup
2 T Brown Sugar

Put all of the ingredients into a saucepan over medium heat and cook until the carrots are tender but not soft - about 15 minutes.



For the Greenbeans
- find it in the frozen food section of the grocery store and follow the instructions on the package :)

*About: I am sorry for the estimations, I didn't take specific notes last night.

Grilled Salmon with Herb Crust

My husband has high cholesterol and I may too...plan to get checked soon. Either way, I am starting a weekly fish meal so we can increase our Omega-3 intake. Here is the first of many, hopefully.

Adapted from The Sonoma Diet Cookbook

Ingredients:
12 Ounces of Fresh or Frozen Skinless Salmon Fillets
1 T Chopped Dried Cilantro
1 T Chopped Dried Italian Seasoning
1 Green Onion, finely chopped
1 t Chopped Garlic
1 T Lemon Juice
2 T Extra Virgin Olive Oil
1/4 t Kosher Salt
1/8 t Ground Black Pepper

Instructions:
Thaw salmon, if frozen. Rinse fish; pat dry. Portion fish into 6 ounce pieces. The ones I bought were oddly shaped but it was okay because I gave the boys small portions from one of the fillets. Set the fish aside while you prepare the herb coating.

Combine all of the remaining ingredients in a small bowl and let sit for a few minutes while the herbs rehydrate (I took this time to make couscous and ready my steamed veggies - edamame and brussel's sprouts). I used a grill pan on my stove top but you can use a charcoal or gas grill. Either way, now is also the time to preheat to medium heat.

Generously coat both sides of the salmon with the herb coating and place on the preheated grill. I also spray my grill pan with some olive oil spray to prevent sticking. Unfortunately, that didn't do much to help prevent my herb crust from being left behind on the grill. Sadly, my salmon had no herb "crust" rather the flavor of the herbs and garlic but only bits of actual herbs on the fish itself when it made it onto the dinner plate. At any rate, grill the fish for 6 to 8 minutes or until the salmon flakes easily when tested with a fork.

I served it with couscous brussel's sprouts and edamame. My almost-two-year-old gobbled it all up and my four-year-old ate it all after much coaxing. Either way, the bellies are full of good stuff.