The following recipes are compliments of Regan Reik, Executive Chef at Pier W Restaurant in Lakewood. These healthy and satisfying dishes were served at the recent Flavors of Health event sponsored by Lakewood Hospital and Pier W Restaurant.
Grilled Mahi Mahi with Mango Salsa, Brown Rice and Almond Pilaf
Yield: 4 portions
Mahi Mahi 3oz Filets
1 tsp sea salt
1tsp ground black pepper
1 Tbsp olive oil
1/2 cup Mango, fresh small diced 1/4”
1/2 cup Tomato ripe, small diced1/4”
1/8 cup Shallots, minced, 1/8”
1 T fresh cilantro, chopped
1/4 tsp Black pepper
1 Tbsp Sesame oil
2 Tbsp Lime juice
1 Tbsp Honey
1 cup brown long grain rice
1 Tbsp olive oil
1 bay leaf
1 1/2 cup water
1 /4 cup shallots, minced 1/8”
1/4 cup toasted, sliced almonds
Preparation:
- Preheat a gas or charcoal grill to high. Season the Mahi Mahi filets with 1 tsp salt, 1 tsp pepper, and 1 T olive oil.
- Place the fish filets on the hot grill and cook on each side of the fish for approx 5 min. (cooking time for fish filets is generally 7 minutes per inch of thickness)
- When the flesh has completely turned from grey to white, the fish is done and should be removed from the grill and set aside to keep warm.
- Place the remaining ingredients with the exception of the rice, second portion of shallots and olive oil, in a bowl and mix together well.
- In a medium size saucepan over medium heat, place the remaining 1 T of olive oil and shallots. Sauté briefly, and add the almonds, bay leaf, and the rice. Mix in well.
- Add the water, cover the pan with foil, and place in a 350F preheated oven for 25 minutes, or until the rice is tender. Remove from the oven, fluff the rice with a fork, and set aside.
- To plate, place 1/2 cup of rice on each of the warm plates, then place the fish on top of the rice, and garnish each with 1 T of the mango salsa.
Nutritional Information:
Per serving: 426 calories, 16 g total fat (2 g saturated fat), 22 g protein, 50 g carbohydrate, 3 g dietary fiber, 62 mg cholesterol, 665 mg sodium
Roasted Garden Pepper and Eggplant Terrine with Basil Aioli
Yield: 1 Terrine, about 10 servings
4 red bell peppers
4 yellow bell peppers
1 large eggplant
1/4 cup olive oil
3 cloves garlic, crushed
1 tsp Salt and pepper each
1/4 cup goat cheese
About 25 fresh basil leaves
1 Le Cruset terrine pan
Preparation:
- Peel the eggplant, and slice it thinly long ways. Lay the pieces on a baking tray, and then season them with a little salt to draw out their moisture.
- Burn the skin off of the peppers, by blistering them dry, over a hot grill, until the skin on both colored peppers are black, charred, and peel easily. Over a sink and running water, peel the skins away. Then open the peppers, remove the seeds and the “ribs”, and set aside.
- Drizzle the olive oil over the eggplant, and season with the garlic. Grill the pieces very briefly and set aside.
- Line the Le Creuset terrine mold with plastic wrap, and oil the inside with any of the remaining olive oil.
- Begin layering the terrine with some of the red peppers, covering the whole bottom of the terrine. Sprinkle a little salt and crumbled goat cheese. Be sure to lie anything in the terrine evenly across.
- Next put in a layer of eggplant, followed by more goat cheese and salt. Follow this by a few of the basil leaves.
- Begin again with the peppers and repeat through all of the remaining vegetables until all are used up. Cover the terrine with the plastic wrap, and allow refrigerating overnight before turning out and slicing into squares.
- To plate, slice the terrine and place on a chilled plate, and surround with some of the remaining fresh basil.
Nutritional Information:
Per serving: 125 calories, 8 g total fat (2 g saturated fat), 3 g protein, 12 g carbohydrate, 4 g dietary fiber, 4 mg cholesterol, 267 mg sodium