Well? Aren't these posts fantastic so far! Today we're At Sea so I plan on laying poolside with a good book after all of that touring we've been doing, but I can't WAIT for you to meet Sonali, The Foodie Physician. Not only is she a doctor, she's also a trained chef...really! She recently also took part in a tv commercial that aired on The Food Network called Chopped-Open Your Basket, so now she's also our resident celebrity. I think it's safe to say she's a Triple Threat...Take a look here ! :) Please join me in welcoming Sonali to CEK!
Hi, my name is
Sonali aka The Foodie Physician. I was
truly honored to be asked to write a guest post on my friend Carrie’s wonderful
site. I'm an Emergency Medicine physician, chef, recipe developer and bona
fide foodie. I have a passion for food
and like to use my medical and culinary backgrounds to help people create meals
that are nutritious and full of flavor.
On my blog, The Foodie Physician, I share my original recipes. I also enjoy discussing the health benefits of
foods and encourage people to know what they're eating so that they can make
smart food choices all day long.
I’m a big fan of
Carrie’s Seafood Frenzy Fridays and personally I love cooking fish. Since I know Carrie doesn’t cook much seafood
on her own, I figured I would take the opportunity to share a healthy seafood
dish with her and her readers.
Oreganata is a
classic Italian seafood dish in which the seafood (usually fish or clams) is
topped with a crunchy mixture of breadcrumbs, olive oil, lemon and herbs
including oregano, hence the name. If
you’re intimidated at the thought of cooking seafood, this is a great dish to
start with because it’s very easy- simply mix together the crumb topping, top the
fish with it and bake. The fish typically
takes only 10-12 minutes to cook in the oven, which gives you time to make a
quick side dish. Serve with a few lemon
wedges and you’ve got a delicious and healthy dinner in less than 30
minutes. How can you beat that?
Breadcrumbs add lovely
texture to a variety of dishes, but many types of store-bought breadcrumbs are
light on nutrition and loaded with sodium.
I love to use panko breadcrumbs, a popular variety of Japanese
breadcrumbs that are light, flaky and add an excellent, crispy crust to
food. They have less sodium than traditional
seasoned breadcrumbs but don’t add much nutritional value. I wanted to put my own healthy spin on this
traditional Italian recipe by incorporating a more nutritious topping so I
decided to use rolled oats. I never
really thought about using oatmeal in anything other than breakfast dishes
until I recently read about using it as a healthy substitute for breadcrumbs. If you grind the oats in a food processor,
they form crumbs that can successfully be used as a crunchy topping for chicken
cutlets, seafood and pasta.
Oats are whole
grains that are loaded with fiber, vitamins, minerals and antioxidants. Because they are packed with fiber, they help
lower cholesterol and may reduce the risk of heart disease. Oats also help to control blood sugar levels
and maintain a healthy blood pressure.
The fiber also keeps you feeling fuller for a longer time thereby curbing
cravings and snacking. For this dish, I decided to use a combination of half
oatmeal and half panko to get the nutritional benefits of the oats while
maintaining the light, crispy texture that I love from the panko.
Flounder Oreganata
Makes 4 servings
1/3 cup rolled oats
¼ cup panko breadcrumbs
2 cloves garlic, finely chopped
1 ½ tablespoons chopped parsley plus extra for garnish
½ teaspoon dried oregano
4 teaspoons fresh lemon juice
1 teaspoon lemon zest
1 tablespoon olive oil
Kosher salt and black pepper
4 flounder fillets (6 ounces each) or other white fish like
haddock, tilapia or cod
Lemon wedges for garnish (optional)
Preheat oven to 450 degrees F.
Pulse the oats in a mini food processor until they are
finely ground. Mix the ground oats with
the panko breadcrumbs, garlic, parsley, oregano, lemon juice, zest, oil, and ½
teaspoon salt in a small bowl.
Place the fish filets on a baking sheet lined with parchment
or foil and season them lightly with salt and pepper. Spoon equal amounts of the breadcrumb mixture
onto the filets, lightly pressing it in so that it adheres to the fish.
Bake in the oven 10-12 minutes until the fish is opaque and
topping is golden brown. If the topping needs
to be browned further, place the fish under the broiler for a minute or two.
Garnish with chopped parsley and lemon slices. Squeeze lemon on top just before eating.
Yum! Nice to meet you, Sonali. Ever thought of altering your cooking method slightly and cook the fish en papillote? Any change in nutritional value?
ReplyDeleteHi Foodie Stuntman! I love cooking fish en papillote- it's a great way to keep the fish moist. I think that you could definitely make this dish en papillote and it wouldn't alter the nutritional value. The only caveat is that the topping wouldn't get as crispy.
ReplyDeletelove Carrie already and so happy you are a guest blogger on her page with this wonderful healthy recipe...I may be a cupcake baker but I am also a very healthy eater
ReplyDeletethank you Sonali xoxo
Thanks so much Beverley! I love Carrie too :)
ReplyDeleteAwe shucks, you two are making me blush! Thanks for sharing a wonderful recipe Sonali! xo
ReplyDelete