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8.25.2008

Gazpacho Fish with Avocado Salsa [Low Carb] [Low Glycemic Index]

Food Blog FishingDive into the August/September Edition of Chef Jeena's Seafood and Fish Recipe Roundup! We love fish here at Cindalou's where wild salmon is a frequent visitor of our kitchen table, but I thought I'd share a simple, summery white fish recipe this time. Of course wild salmon (not farmed), mackerel, and other fish are much higher in healthy Omega 3 fatty acids like EPA and DHA, but summer is a great chance to enjoy a lighter, flakier white fish like whiting, wild cod, or wild sea bass (among others). Throw in some of that abundant summer produce like fresh tomatoes, herbs, and ripe avocados and you have a balanced refreshing way to add more high quality protein to "gazpacho." While Omega 3's from oily fish are vital for health, whiting offers fewer of these good fats but a nice forkful of B12, selenium, and phosphorus instead! Whiting is a relative of the cod, so substitute your favorite wild white fish if you can't afford wild whiting (it is cheapest in the frozen section of the grocery store). Note: if you eat kosher fish, many cod fish like freshwater cod are not kosher. Whiting, or silver hake, is a relative of the kosher family Gadidae fish (cod) and a few other varieties.

Healthy Gazpacho White Fish Recipe

~1/4 c. organic red wine vinegar
squeeze lime or lemon juice
4 fillets wild caught fish of choice, I used whiting
2 ripe avocados
2 hot peppers (jalapeños) with seeds
2 thick slices red onion (garnish)
6-10 garlic cloves
1/2" fresh ginger root
5-6 fresh roma tomatoes
1 artichoke heart (15 oz canned), in quarters (drained if canned)
1 28 oz. can organic crushed tomatoes with basil (preferably Fire Roasted style)
1/2 c. dry sherry or red wine
~ 4 T extra virgin olive oil

Spices to taste:
sea salt, pepper, turmeric, a dash cayenne pepper, 5-6 sprigs fresh cilantro, a hearty sprinkle of fresh or dried dill, and fresh parsley

If using whole fresh or canned tomatoes for the bulk of the sauce, blend those tomatoes with the fresh roma tomatoes for about 1 minute on medium high in a food processor or blender (we used our VitaMix blender). Once the tomatoes are roughly chopped into a chunky sauce, add the last half of ginger root, half of the garlic, whole peppers, and red wine vinegar (or dry sherry) to the blender and run on high for about 1 to 1 1/2 minutes until the peppers and ginger are minced. Set the sauce aside.

Finely chop the rest of the garlic and add to a small frying pan with a tablespoon of virgin coconut oil (or real butter for dairy consumers) and turn to medium high heat. While the garlic is starting to lightly brown, pit both avocados. I do this the canonical way: first, I slice the avocados lengthwise, twist off one half of each avocado, and use the knife to carefully spear the pit. Once the pit is firmly in the tip of the knife, twist the avocado and loosen the pit. Discard the pit and scoop out the avocado and set aside. I chose to slice my avocado thickly and serve it on the side, but if you prefer to make fresh guacamole with it or slice it into small chunks then go for it!

Once the garlic is lightly browned, turn the heat to medium low (2-3) and add the tomato mixture from your blender. Turn up the heat to medium (4) and bring the mixture to a simmer. Once simmering, add the rinsed (defrosted if using frozen) fish fillets.

Cook covered on medium heat (4-5) for 10-12 minutes or until the fish is thoroughly cooked and flakes easily with a fork. Squeeze the lime juice into the pan and gently stir. Serve hot with the red onion slivers, quartered artichoke hearts, and avocado (or guacamole). Drizzle the extra virgin olive oil over the top before serving (don't heat the olive oil, it breaks down and becomes rancid at high heat).

Serving Suggestions: add a chopped fresh peach (preferably organic, they are highly pesticided) or a tablespoon or two of peach salsa for a nice seasonal touch.

Ingredients I wish I had on hand to make this (future tweaks, depending on the farmers market):
fresh organic red, yellow, or orange bell peppers
fresh peaches, plums, or nectarines (chopped finely with half of the fruit for garnish, half for the gazpacho)
a peeled and sectioned blood orange (half for garnish, half for the gazpacho)



Health Highlights:

Whiting (Silver Hake) Health Benefits per 3 oz cooked:
  • B12 2.2 mcg (~ 37% 1993 RDA to 111% current RDA, depending upon reference)
  • Selenium 34.9 mcg (50% current RDA)
  • Phosphorus 242 mg (24% current RDA)
  • omega 3's 466 mg (~ 27:1 ratio of Omega 3:6 fatty acids)
Nutrition Data Chart for 1 fillet

Don't forget about the Vitamin C loaded fresh veggies in the sauce! Tomatoes are known for their antioxidant lycopene content, but they are also great source of Vitamin A and C. Note that (at least to my knowledge) the lycopene concentration is higher once the tomatoes have been processed (either finely minced or made into a sauce) and cooked. The addition of fresh produce like peaches, jalapeños (or red or yellow bell peppers), and red onion all add a punch of vitamins and enzymes to aid in digestion. Ginger and garlic (two of my favorite "spices") are excellent on many nutrition forefronts. Garlic (especially raw) consumption naturally thins the blood and aids in headaches, heart disease (don't eat 400 cloves of it if you're on blood-thinning meds, however), and circulation. Garlic is also a great antibacterial- you can finely mince and crush raw garlic cloves for a quick compress or rub for a minor cut (it stings to me). It can be used to treat athlete's foot (ginger helps here also), the common cold (via the famous "Jewish Penicillin" chicken soup), in breastfeeding problems, and even improve your memory! Ginger is famous for its ability to treat indigestion, nausea and motion sickness, and improve immunity and fight viruses to name a few pointers. The little chemical helpers known as gingerols and shogaols are thought to be responsible for the digestive action in ginger, so when you add some fresh ginger slivers (or powdered ginger) to your soup, tea, or stir fry then be sure to thank those gingerols! Now you can reflect on the shogaols while enjoying your delicate, flaked fish gazpacho mmm! Don't forget to check out Jeena's Roundup of Fresh Fish and Seafood for other bloggers' favorite seafood recipes!



Cindalou's Kitchen Blues: Healthy Celiac / Coeliac Gluten and Dairy Free Recipes

65 comments:

  1. I know very little about whiting. sounds interesting! Thanks for sharing.

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  2. Hi Cindy this is a lovely fish recipe I could really eat this up it looks really tasty and I love the ingredients.

    Thank you for the great event entry! :-)

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  3. Cindy,
    Thank you for maintaining such a fantastic site! Most of your recipes are also Paleo/Evolutionary Fitness friendly as well as being gluten and dairy free. I'll definitely add your site to my blog roll over at TheoryToPractice.

    Keith

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  4. Cindy, thanks for sharing such a lovely recipe, it looks delicious

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  5. Dear Cindy, This is the very first time I have visited your site and wow I feel hungry already. I have recently started working online too. however, most of the time I am reading and visiting sites.

    I come across sites where they have such a nice template and pictures in the posts and wonder, where the heck do they get these...

    so i guess this was one of those moments ;-)


    good work > keep it up


    Cathy

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  6. I'm overwhelmed (in a good way, of course) with peaches, so your suggestion of peach salsa with the fish recipe is a good one! And this recipe looks awesome! As always, I love all your nutrition stuff. Keep up the good work. I've been out of the loop this past summer (off trekking in the wilderness) so I've missed you! Love (LOVE) what you've done with your blog. Good job, Cindy (and Jon). And the wedding photos were beautiful. Thanks for sharing.
    Melissa
    xo

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  7. my loves fish dishes and thanks for giving me a new idea to serve mouthwatering meal for my family.
    thanks again.

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  8. Made this last night and it was fantastic!! Really quick and easy. I used tilapia and also used red wine instead of vinegar.

    Great site!

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  9. Thank you so much for sharing the recipe. The pictures of your blog are awesome. Great work. Well done.

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  10. Thanks for sharing this delicious recipe. The pictures you have inserted in this post are awesome. Great work. I am touched.

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  11. Thanks Cindy
    Fish is delicious ans nutritious too.Fish contains many important minerals and salts which are very important for a healthy life.
    The dish is yummy anyway.

    Cathy

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  12. mmmmmm that looks delectable and it's spicy too... mom's the best cook in the world and i bet she can fix this dish, no sweat ... this weekend sounds good...

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  13. This is a fantastic recipe my personally i like all most all chicken items i love to eat chicken items. This fish recipe is very good and the image qualiti is excellent.

    Thanks

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  14. This is another great recipe for my collection of surprises. This to me seems very tasty. I will try to make this food for my family. Thank you for sharing.

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  15. This receipe is pretty easy to make.. can you provide more receipes like this.. it came out well when I tried..

    Dentist in Brighton

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  16. seafood is great.. its been a while since i have had it..

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  17. The food looks delicous.. great for a weekend day out..

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  18. With this would like to take up some food tasting..

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  19. Yesterday night I eat this recipe at a birth day party. It was really very tasty so I decided to make it at home. Thanks for its recipe.

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  20. I hope the things in life gets as juicy as the food shown above. Dentists

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  21. I've been following your blog for quite a while and enjoying your wealth of good recipes. When Foodista announced that they are going to publish the best food blogs in a full color book that will be published by Andrews McMeel Publishing Fall 2010, I naturally thought of you. This recipe would be a good submission! You can enter here: http://www.foodista.com/blogbook/submit

    Cheers,
    Melissa

    melissa@foodista.com
    Editor and Community Developer
    Foodista.com -- The Cooking Encyclopedia Everyone Can Edit

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  22. Such a delicious recepie,So juicy and delicious...
    I loved it.

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  23. hmmmm yummy! another delicious fish... i love fish thanks for sharing Cindy!

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  24. Exactly what I was looking for. I am doing a low carb diet right now and was googling for some... haha recipes.

    Thanks for the recipe!

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  25. Low-carb seafood. Haven't heard of that before, I thought fish was just... fish.

    Though I gottta say in your pics, that looks better than any seafood I've ever seen.

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  26. I love fish and chips and basically all fish dishes. I always order fish and chips, when I'm out eating.

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  27. yummy post. My husband love it. Thanks for sharing it.

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  28. This is a good recipe that I ever seen before. Just have look at the pictures. Oh yummy, yummy.

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  29. This is one of the typical dishes from Bilbao and San Sebastian in the Vasque country... mmm delicious food.

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  30. I never tried making an avocado salsa, but I've heard the taste of avocado for recipes like this one absolutely match everything. Will love to try this one out!

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  31. I am not feeling hungry, but I think I will start feeling hungry after reading this post and seeing the nice fish recipe.

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  32. Yummy.. It look so delicious in the picture.. I m sure it would be mind blowing specially for the Fish lovers like me.. Thanks for sharing.. Will try this!

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  33. wow looks so good and yummy!!! this kinda healthy dish fro it has vitamin E from avocado and protein from fish...

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  34. I love gazpacho and this recipe looks fantastic. The avocada I'm sure adds a nice element.

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  35. Every spaniard says their gazpacho is the best. Yummy tomatoes and gazpacho! I have to make some today! :)

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  36. I didnt know that about white fish. I usually eat the fatty fishes you listed, not just because of the fatty acids but also because of the Vitamin D. I doubt white fish has much of that but as as summer recipe, as you wonderfully show, its definitely a great idea since we usually get plenty of Vit D already during that time. :)

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  37. Thanks for sharing this recipe, Cindy. It looks so delicious!

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  38. Ginger is famous for its ability to treat indigestion, nausea and motion sickness, and improve immunity and fight viruses to name a few pointers.

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  39. I would like to read few more recipes.
    Thanks a lot for sharing this information.




    Smith Alan

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  40. Looks so wicked :D it makes me go and buy fish and avocado from store and make it , i am so hungry right now .

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  41. Hi it was really delicious and yummy. Everyone in my family loved it. I will be watching this for more good recipes.

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  42. It is always interesting to visiting your site for me at-least, I like your posts always, please keep coming with these ideas. Best of luck to you.

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  43. Oh my! Just by looking at the picture already makes my crave for this dish. Thanks for sharing the recipe. I love fish. Actually I want to eat more fish than pork or beef meat. This dish is pretty perfect for our get together this holidays.

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  44. Great job on writing this article. I enjoyed reading it! I will keep coming back to read more of your future posts. Thanks!

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  45. Thanks for sharing with us so good recepies , for sure a lot of people need good meals

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  46. I like such fish recipes and this one I would like to try, the look is good to see and now in short time I will taste it after using this recipe.

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  47. I love to like fish dishes. Cindy thank you so much for sharing a such my favorite recipe. I would try it.

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  48. Wow, there's really so much to learn out there and one can get overwhelmed but when you know where to focus, it's really all worth your time. Enjoyed your post!

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  49. Thank you for sharing such a great recipe. I made it last night for my family and we really enjoyed eating it. It's great to find Gluten free recipes that are so delicious.

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  50. Wow this is very delicious and easy to make..I will definitely try to make this recipe.I want to thank you for sharing this recipe.

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  51. Thanks for the nice blog. It was very useful for me. Keep sharing such ideas in the future as well. This was actually what I was looking for, and I am glad to came here. Thanks for sharing the such information with us.

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  52. Hmmm, looks delicious. Thanks for sharing this great recipe, Cindy. Thanks too for providing some nutritional facts about this dish. Can we cook the dish without adding avocado? I believe avocado is rich in fats.

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  53. Appreciate your formulating an extremely decent article, my wife and I happened onto your internet site and look a variety of piece of writing. Is extremely good type publishing?

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  54. Great... I love fish and this one recepie is very easy to make. I really like this. Thank you for sharing this type of post.

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  55. That is such a yummy blog. I liked it a lot.

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  56. I really love the food. It is so delicious.

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  57. Thanks for the in-depth article. I can tell you put a lot of work into this one. Thumbs way up.

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  58. Great Article!I am really fond of new dishes recipe,Your recipe is look so delicious.Thanks for sharing the information with us.I also visit your site for more recipes.

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  59. Delicious.I like to try such yummy recipes.

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  60. These are yummy cuisines. My mouth has got sappy.

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  61. Mobile App DevelopersApril 27, 2015 at 5:46 AM

    I am extremely impressed along with your writing abilities, Thanks for this great share.

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Blessed be,
Cindy