I prefer I high protein diet. Fat makes you fat, sure, but glucose makes you fatter. I tend to have fun coming up with replacements for pizza, bread, and potatoes. Looking for a new protein, I decided to try my hand at Lamb T-Bones. Lamb is under-rated. People tend to turn their nose up to it, thinking it’s a gamey outdated meat, but that’s just not accurate. It doesn’t have to be gamey, it doesn’t have to be anything but delicate and delicious, and it’s perfect when grilled. A simple marinade goes a long way, and a grilled Summer Caesar is a light and flavorful compliment to the charred medium rare meat.
I decided on 2 to 3 lamb t-bones per person. They’re about an inch to 1 1/2 inches thick, but we had one side to this dish, and that seemed to be the right amount to keep people full without feeling heavy after dinner.
Marinated Grilled Lamb T-Bones (Serves 2-3)
1.5 – 2lb. package of Lamb T-Bones, about 6 “steaks”
2 TBSP freshly chopped parsley
2 TBSP freshly chopped tops of fennel (the thin greenness that looks almost like dill), optional.
2 TBSP (about 6 cloves) minced garlic
juice of 1 lemon
1/2 TBSP salt
2 tsp black pepper
1/4 cup olive oil
Mix all ingredients in a plastic zip lock baggie. It’s best to marinate the lamb for a couple of hours at least, but you can do it for as long as over night if you’d like.
Take your lamb out of the fridge an hour prior to grilling and let come to room temperature in its marinade bag on the counter or in your sink. Heat your grill to high and clean your grates (which you do prior to to every time you grill, right?). Place the marinated lamb on the hot grill, close the lid, and turn the heat down to medium high. Grill for 3 minutes and then turn the lamb 1/4 turn and grill for another three minutes with the lid closed. That’s you’re “pretty” side. Flip the lamp t-bones over and grill for an additional 4-6 minutes or until the internal temperature reaches 140-145 F. That’s for medium rare lamb. Keep in mind that lamb, like salmon, has a more delicate flavor the less it’s cooked, so stay away from gamey by staying away from medium to well done. We served ours with a hunk of rustic bread and the aforementioned Caesar Salad, recipe here.
Pink and delicious – no gamey-ness! So good for summer that you’ll miss it come winter!
I’m not a fish eater. I like Salmon every once in a while and filet of sole (or flounder) in Franchaise sauce, but that’s pretty much it. And the second I eat something “fishy”, I’m off fish for a month or so before having the stomach to try, try again. I’ll happily eat sushi and I’d love to indulge in grilled rare tuna steaks more often…provided someone else wants to foot the bill.
One affordable fish I do love, however, is escolar, also know as Butter Fish. Boy oh boy, is it delicious, BUT there is a reason sushi restaurants serve it in limited quantities when they serve it at all. I’ll get into that later. Escolar is rich, super delicate in flavor, fresh, and almost sweet. It’s much less expensive than Tuna, but, like it’s red relation, it’s excellent for those who swear they “…don’t like fish.”
Inspired by Ming Tsai, I wanted to make a version of crispy fish without having the added calories and heaviness that comes with frying. Using his cooking method combined with my own flavors ended in crispy, summery, deliciously bright fish that was perfectly complimented by smokey grilled baby bok choy and a spicy lime cream sauce.
Two 4oz. center filet cuts of escolar, no blood line and as uniform in shape and thickness as possible.
1/2 cup flour
2 eggs, beaten
2/3 cup panko
1/3 cup coconut flakes
3 TBSP olive oil
Cream Sauce, served under fish and on the side:
1/4 cup Greek yogurt
3 TBSP sour cream
The juice and zest of 1 lime
1-2 tsp red pepper flakes or wasabi paste/powder
1/2 avocado, optional
1 tsp salt
Grilled Baby Bok Choy:
6 heads baby bok choy, split in half the long way
2 TBSP olive oil
2 tsp sesame oil
1/2 TBSP ginger, ground into paste
1/2 tsp chili oil, optional
1 TBSP ponzu
For the sauce, combine everything in a bowl to a smooth consistency and keep in the fridge until ready to serve.
For the fish, rinse and pat dry your filets. Set up the flour and beaten eggs in two separate shallow bowls. In a third bowl or dish combine the panko and coconut flakes. Lightly coat all sides of the escolar in the flour, gently shaking of the excess. Dip into the beaten eggs and then into the coconut/panko mixture, making sure each side is coated. Place to the side.
Preheat your oven to 400 degrees. In a medium oven safe pan (I used cast iron) heat the olive oil over medium high heat. Once the oil is nice and hot turn the heat down to medium and put the fish top side (serving side/pretty side) down in the pan and cook until golden brown, about 2-3 minutes. Once nice and tan, flip the fish and place the entire pan into the oven to cook the fish through, about 7-8 minutes.
To complete this dish with grilled bok choy, pre heat your grill on high. Take the liquid ingredients and ginger, and whisk together in a bowl. Paint the mixture liberally over the cut sides of the baby bok choy. Place on the grill cut side down, and grill for 2 minutes. Flip bok choy and continue cooking one minute on other side.
To plate this dish, I did a zig zag drizzle of the creamy sauce on one side of the plate, piled the bok choy high on the other side, and placed the Escolar right onto the sauce. It was light, bright, crunchy, summery, smokey, and well balanced. I can’t wait to make this again in the near future.
Now, 4oz doesn’t seem like a large serving, but if you’re still hungry have some sticky rice or a salad, NOT more fish! It’s nicknamed Butter Fish for good reasons: It’s rich, indulgent, and so fatty that too much of it will make your body be unable to digest it, expelling it opposite your mouth rather quickly. Yes, over 5 oz of the stuff can turn it into the Olestra of the fish world, so definitely partake, but do so within reason. Besides, 4 oz is a healthy serving of any protein; we’re just used to HUGE sizes that are unnecessary.
I’m a glutton for punishment. Okay, maybe I’m just a glutton, but after hours of hardcore Ultimate frisbee in the morning (I have 2 – TWO bruises!) I really only wanted to eat what I was craving. When I want something bad I want to make it at home. More punishment. This way, though, I get to be part of the process, I get to save money (sometimes), and the tweaking – oh, the tweaking! I love it. Sometimes I need to have a dinner that screams immaturity and irresponsibility. In this instance I’m talkin’ ’bout hot wings. A whole dinner of hot wings. Screw salad, screw even cole slaw. I mean a whole dinner of wings and wet naps and beer.
Making chicken wings at home is seriously cheap and makes for wicked deliciousness.
1.5 – 2 lbs Chicken Wings, about about 14 wings (which when cut up equals 14 drumettes and 14 wind segments)
1 cup Franks Hot Sauce
2 TBSP melted butter
1/2 tsp cayenne pepper
1 tsp salt
1/2 tsp black pepper
1/2 tsp white pepper
3 TBSP flour
First step: cut up yo’ wings into three segments, the drumette, the middle wing part (the less favorable non-drumette), and that end pointy bit that has no meat and it just a waste all around.
Find the joint in each area, line your knife edge in the joint, and slip through. It’s not hard. Chuck the lame little pointy ends, the farthest left in the above picture. Then rinse the remaining pieces, dry them really well, and set them aside in a bowl.
Pour about 3 inches of oil in a stock pot or deep dutch oven and heat to about 325 degrees. I used a pasta pot. In a small bowl, mix together the flour, cayenne, peppers, and salt. Then toss the dried wings in the mixture. Once your oil is up to heat, gently -gently -drop the flour coated wing pieces into the oil and let fry for 10-12 minutes, until golden brown. If you’re oil doesn’t look like the below picture when the wings are dropped in then it’s not hot enough.
And after 12 minutes they’re all beautifully golden brown like this…
Now, I’m not going to lie: These are awesome just as they are and you’re going to want to eat them, but don’t do it. Don’t give in. I mean, I guess if you have kids that can’t handle the extra spice or you don’t want sauce finger prints everywhere – and I do mean everywhere – then serve them like this. But if you sauce them, it’ll be like Dorthy stepping out of Kansas into Oz. I mean freaking amazing. So don’t be a coward: Stay strong, wait 4-5 minutes to allow them to cool, and sauce ’em.
In a big bowl mix together your Frank’s, the melted butter and any other flavors you’re craving. Extra cayenne? Sure. Chili paste? Go for it. Then throw in your slightly cooled chicken and toss away, either literally toss if you have the kitchen skills or toss with your hands – but then immediately wash them. And definitely don’t touch your eyes or lick your finger tips for the duration of this recipe. Then open a beer and eat away. I recommend in front of the TV. Notice I didn’t say “sports”. I don’t care for sports.
I’m hardcore: I have my wings with a beer in front of Antiques Roadshow. Ahhh, yeah.
Okay, so I have to be honest with you: These are not health food. Are they good for your soul? Fo’ shizzle. Are they good for your heart? Absolutely not. Enough of these will be the direct reason you go into cardiac arrest while on the treadmill one day. So, in an effort to just be plain bad rather than ridiculously bad, I also made a grilled wing that honestly was just as tasty as the above Buffalo wings.
Alternative sticky, spicy Asian grilled hot wing:
1 cup La Choy Orange Ginger sauce
1/2 TBSP srirachi
1 tsp black pepper
1 cup Spicy citrus sauce, cooled (from my chicken tender recipe)
Combine the La Choy sauce, srirachi, and black pepper. Toss the rinsed and dried chicken, and let soak in the coating for about 20 minutes. Heat your grill to medium – high. Once you grill is ready to go and the chicken has marinated a bit, grill with the lid closed for 12-15 minutes or until an internal temperature of 160 has been reached, turning once half way through. Let cool about five minutes once you remove them from the grill. Once they’ve cooled a bit coat them in the spicy citrus sauce. These are messy, but very delicious, and a welcomed healthier twist on traditional fried Buffalo wings.