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Halibut or Scallops with Lemon Caper Sauce

Made with just a handful of ingredients that are easy to keep on hand, this recipe is quick, easy, and loaded with flavor. If you’ve ever tried Piccata sauce at an Italian restaurant, this sauce tastes just like it….only better! And once you realize how easy it is to make, you’ll be enjoying delicious lemon halibut or scallops again and again.

This recipe is perfect for date nights or even dinner parties. And best of all, it’s lightened up from original lemon caper sauce recipes. 

Serve it with a simple brown rice medley (such as the one made by Trader Joe’s) and roasted asparagus.

Make it extra special by pairing with a crisp, fruity white such as a Sauvignon Blanc; a dry, sparkling wine (a brut using chardonnay grapes); a rosé from France’s Rhône valley or a Spanish rosé made from tempranillo grapes.

Serves 4

  • 1 ½ pounds halibut filet, cut into 4 pieces or 20 Scallops
  • 1/3 cup flour for dredging
  • Salt and pepper
  • 2 Tbs. olive oil
  • 1/3 cup chicken broth
  • 2 T butter
  • 2 cloves garlic, minced
  • 3 Tbs. capers, drained
  • 4 Tbs. freshly chopped parsley, optional
  • Juice of half a lemon, about 2 Tbs

Assemble all the ingredients near the stove.

Place a serving plate in warm oven 125-150 F degrees.

Place the flour in a shallow dish with edges and season with salt and pepper.

Pat halibut filets or scallops dry with paper towels.

Heat oil in frying pan over medium high heat.

Dredge halibut or scallops in flour mixture and place in hot pan.

Cook halibut until golden, about 3 minutes. Turn and cook until other side is golden, being careful not to overcook. The fish is done when it reaches an internal temperature between 130 and 135 F however, to be safe, the current recommendation is to aim for 145 F.

Remove halibut to warm serving plate and allow to rest.

Pour the broth into the pan and stir to get up all the brown bits stuck to the bottom of the pan. Add the butter to the broth and add garlic, capers, and parsley (if using). Simmer 2 minutes. Add lemon juice to pan, stir, and pour over halibut. Serve immediately.

 

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Miso Wild and Brown Rice Pilaf

A beautiful side dish for an elegant meal of salmon with shrimp and roasted asparagus.

Lots of vegetables add flavor, color and nutrient-dense, low-calorie volume to this flavorful and satisfying pilaf.

I like to add miso because it enhances the flavor. If you don’t have it, just add salt and pepper to taste. And if you do choose to purchase it, try these Miso Sweet Potatoes. And you also must try this dressing for your grain or buddha bowls Miso Lime Dressing. 

Miso Wild and Brown Rice Pilaf

  • 1 tablespoon olive oil
  • 1 cup onion, chopped
  • 1 cup chopped carrot
  • 1 cup sliced celery
  • 1 cup mushrooms
  • 2 garlic cloves, minced

 

  • 2 (14 ounce) cans chicken or vegetable broth (I used Swanson’s Reduced Sodium Chicken Broth)
  • 1 ½ tablespoons white miso
  • 1 1/4 cups uncooked Trader Joe’s Brown Rice Medley
  • 2 tablespoons chopped fresh parsley (optional)

Heat oil in a large nonstick skillet or pan with lid.

Add onion, carrots, celery, mushrooms and garlic and cook until tender.

Add wild rice, broth and miso and stir to dissolve the miso. Heat to a boil.

Cover and cook over low heat for 15 minutes.

Add Brown Rice Medley.

Cover and cook over low heat for 35 minutes or until done.

Stir in parsley.

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Pumpkin Pancakes with Pumpkin Maple Sauce

I give you two different recipes for pumpkin pancakes here to experiment with and a recipe for a warm pumpkin and maple syrup sauce that will make your pumpkin pancake breakfast really special and provide lots of beta-carotene. Have fun topping your pancakes with various fruits. Mandarin oranges and blueberries. Strawberries and bananas. Raspberries and blueberries. Hot Apple Compote. Diced peaches.

I suggest you read my blog for tips on making perfect pancakes and apply those tips to making these recipes. In that blog I also link to an electric griddle that I recommend cooking all your pancakes on since you can control the temperature which is key to making perfect pancakes.

With its bright orange color, the pumpkin is bursting with beta-carotene, vitamin C and also potassium. Current research shows that the anti-oxidant beta-carotene may reduce the risks of developing certain types of cancer and may offer protection against heart disease.  Pumpkin seeds & pumpkin seed oil are good sources of zinc and unsaturated fatty acids.

Botanically speaking, a pumpkin is a squash and is native to the Americas dating as far back as the Indians in the 1500’s.  Pumpkins have become a symbol of American tradition at both Halloween & Thanksgiving thanks to the first colonial settlers.  Pumpkins can be served as a boiled or baked vegetable and a filling for pies, custards or cornbread.   Pumpkin seeds can be roasted for healthy snacking!

Pumpkin Nutrition Facts
(1 cup cooked, boiled, drained, without salt)

Calories 49
Protein 2 grams
Carbohydrate 12 grams
Dietary Fiber 3 grams
Calcium 37 mg
Iron 1.4 mg
Magnesium 22 mg
Potassium 564 mg
Zinc 1 mg
Selenium .50 mg
Vitamin C 12 mg
Niacin 1 mg
Folate 21 mcg
Vitamin A 2650 IU
Vitamin E 3 mg

Pumpkin Maple Sauce

Top your favorite pancakes with Pumpkin Maple Sauce. It is wonderful and has lots of beta-carotene.

Heat 1 cup maple syrup, 1 1/4 cups LIBBY’S 100% Pure Pumpkin and 1/4 teaspoon ground cinnamon or pumpkin pie spice in small saucepan until warm.

SPICED PUMPKIN PANCAKES

The perfect breakfast for a cool Fall Sunday morning.

1 1/4 cups all purpose flour
3 tablespoons sugar
2 teaspoons baking powder
1 1/4 teaspoons pumpkin pie spice
3/4 teaspoon salt
1 1/3 cups milk
3/4 cup canned pure pumpkin
4 large eggs, separated, discard 2 yolks
3 Tbs unsalted butter, melted
1 teaspoon vanilla extract

Canola oil
Maple syrup

Whisk first 5 ingredients in large bowl to blend. Whisk milk, pumpkin, 2 egg yolks, melted butter and vanilla in medium bowl to blend well. Add pumpkin mixture to dry ingredients; whisk just until smooth (batter will be thick). Using an electric mixer beat egg whites in another medium bowl until stiff but not dry. Fold whites into batter in 2 additions. Brush large nonstick skillet or griddle lightly with oil; heat over medium heat. Working in batches, pour batter by 1/3 cupfuls into skillet. Cook until bubbles form on surface of pancakes and bottoms are brown, about 1 1/2 minutes per side. Repeat with remaining batter, brushing skillet lightly with oil between batches. Serve with syrup. Makes about 12

Spiced Pumpkin Pancakes Bon Appétit | November 2000  

Yield: Makes about 12

1 1/4 cups unbleached all-purpose flour
3 tablespoons sugar
2 teaspoons baking powder
1 1/4 teaspoons pumpkin pie spice
3/4 teaspoon salt
1 1/3 cups whole milk
3/4 cup canned pure pumpkin
4 large eggs, separated
1/4 cup (1/2 stick) unsalted butter, melted
1 teaspoon vanilla extract

Whisk first 5 ingredients in large bowl to blend. Whisk milk, pumpkin, egg yolks, melted butter and vanilla in medium bowl to blend well. Add pumpkin mixture to dry ingredients; whisk just until smooth (batter will be thick). Using electric mixer, beat egg whites in another medium bowl until stiff but not dry. Fold whites into batter in 2 additions. Brush large nonstick skillet with oil; heat over medium heat. Working in batches, pour batter by 1/3 cupfuls into skillet. Cook until bubbles form on surface of pancakes and bottoms are brown, about 1 1/2 minutes per side. Repeat with remaining batter, brushing skillet with oil between batches. Serve with syrup

 

 

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