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.
Quinoa (I call it Qwi – No- Ah. Yes, I know it’s supposed to be pronounced Keen-Wah. I don’t care.) is an excellent course of protein, fiber, and iron with a very low glycemic index and no fat. Best of all, it can be used in a number of ways, has great texture and is a great addition to a low-carb lifestyle. It’s gaining in popularity due to its naturally healthy nature and has become relatively easy to find in the pasta or rice aisles of most grocery stores.
One of my favorite summer meals is thinly sliced, grilled rare London Broil with tomato salad. To get rid of the carbs in a serving of fresh white bread or a side of mashed potatoes, I decided to combine my love of tomato salad with quinoa. This in no way needs to be a mere side. The flavors are fresh, bright, and summery. It’s perfect to swap out the heaviness of your average pasta or potato salad with this dish, or just for a filling vegetarian lunch.
Quinoa & Tomato Summer Salad
2 cups water
2 cups vegetable or chicken stock
2 cups uncooked Quinoa
3 – 4 large cloves garlic, thinly sliced
1/2 TBSP salt
1/2 TBSP black pepper
2 TBSP balsamic vinegar
3 TBSP freshly chopped basil. A chiffonade is easy, looks awesome, and spreads the flavor.
3 cups various tomatoes. I used 1 cup yellow cherry tomatoes, 1 cup multi-colored cherry/slightly larger heirlooms, and 1 cup of a beef eater tomato cut into inch chunks
1/2 cup extra virgin olive oil
a sprinkle of lemon juice (optional)
Bring the water and stock to a bowl in a medium sauce pot and add the quinoa. Prepare as instructed on the box, usual over low for 15 minutes, and then covered over no heat for 5 minutes. Let any extra liquid evaporate after 5 minutes and set aside to cool.
In a large bowl combine the tomatoes, garlic, basil, vinegar, salt, and pepper. Gentle toss ingredients and let sit until quinoa is cooled to room temperature. Add cooled quinoa to the tomatoes. Drizzle the olive oil over everything and toss. Taste and add more salt or pepper to taste if need be. A fresh sprinkling of lemon juice over it all right before serving adds extra deliciousness. You can also break up a wedge or Parmesan cheese and throw that into the mix, for added texture and richness. It’s a great side with any grilled meat or on it’s own as a filling meal with a slice of focaccia!