CW's Cafe Today - Baked Smoked Paprika Corvina Fish

The Corvina, also known as the Corvina drum (Cilus gilberti), is a saltwater fish of the Sciaenidae family (commonly called croakers or drums). It inhabits mostly tropical to temperate coastal waters of the southeastern Pacific along Central and South America.  The Corvina is highly prized in South America as a food fish.

 

Ingredients

• 8” Filet Corvina Fish ( cut into (4) 3 oz. filets
• From the Pantry
• 2 tablespoons Olive Oil
• 1 tablespoon Smoked Paprika (Check out -  http://www.spicesinc.com  )
• ½ teaspoon Himalania Pink Salt or ( regular salt)
• ½ teaspoon ground black pepper
• 1 teaspoon Old Bay seasoning
• 1 teaspoon Salad Blend Herbs (Freeze Dried Herbs by Litehouse)  
•  Click here to check out Litehouse Foods

 Steps

1. In a large bowl combine all ingredients from the pantry list.  Blend well, then add Corvina filets to the mixture and coat well. Cover with plastic wrap and set in refrigerator for one hour.
2. Prep your baking pan and preheat oven @ 400 degrees.
3. Place fish on baking pan about ½” apart and bake for about 15 or until golden browned.

  Servings: 4

Prep Time: 1Hr 10 minutes Cook Time: 15 – 20 minutes

 

Eating Lean and Clean 2013 - Recipe #1

Spicy Roasted Sweet Potatoes 

Candied Sweet Potatoes is a family recipe that I needed to make healthier.  I took away the sugar and butter that made up the heavy syrup and substituted with Agave Nectar and Olive Oil.  When you roast the sweet potatoes in the oven lightly coated with olive oil and agave nectar with a little chili powder you will get caramelized potatoes with a little hit of spice.  You can also add fresh herbs that will take it to another level. 

Serving Size : 4 - 6            Prep Time:  15              Cook Time: 40 - 45 minutes

Ingredients

·       2 ½  pounds sweet potatoes peeled and cut into chunks

·       2      tablespoons extra-virgin olive oil

·       2      tablespoons agave nectar ( substitute for agave nectar is “Pure Maple Syrup”)

·       1      tablespoon of fresh squeeze lime juice

·       4     cloves garlic (minced)

·       1      tablespoon fresh grated ginger

·       1      teaspoon cinnamon

·       1      teaspoon chili powder

·       1      teaspoon nutmeg

·       ½     teaspoon all spice

·       ½    cup fresh scallions (chopped for garnish)

Directions

1. Preheat oven to 425 degrees.  Spray cooking spray lightly on a large foil-line baking sheet.
2. In a large bowl, combine olive oil, agave nectar, lime juice, garlic fresh ginger and spices. Then add sweet potatoes; toss and coat well.
3. Place season sweet potatoes on to baking pan and spread them out into a single layer, so that they can roast evenly. 
4. Roast sweet potatoes in oven, stirring occasionally, for about  40 - 45 minutes or until they are golden brown, tender, and caramelized.  Remove from oven and season with a little salt and pepper to taste, if desired. Then place in serving dish and granish with fresh  scallions.
   

Note about agave nectar

Use ½ to 2/3 cup Agave Nectar = 1 cup of regular sugar. 

Wholesome Sweeteners Organic Blue Agave is a natural sweetener extracted from the core of the Blue Agave plant.

• Sweet, mild nectar is 25% sweeter than sugar (so more is less!)
• A perfect multi-purpose sweetener for beverages, fresh fruit and general table-top use
• Glycemic index of 39 or less; Natural sweetness without the blood sugar spike
• Blue Agave is non-crystallizing and quick dissolving. 

Blue Agave has a bright sweetness that quickly dissipates, perfect in baked goods, fresh fruit and smoothies, salad dressings and savory sauces. 


Cooking tips:

• Use as a one-for-one replacement for sugar, then adjusts to your own personal taste. Some chefs prefer to use 75% as much Blue Agave nectar as they would sugar in a recipe, but others prefer a straight 1:1 replacement.
• Reduce the other liquids in a recipe by up to 30%.
• Cook lower and slower: reduce your baking temperature by about 25 degrees and bake for a little longer.

 

 

Relaxing on a Sunday Afternoon @ CW’s

Just imagine a cool Sunday afternoon, pulling up to the table to have a delicious and 
decadent Sunday dinner.  Basil Pesto Roasted Cornish Hens, with a side of Pinto Beans with a healthy twist over a bed of Jasmine Rice and crisp side dish of Mixed Vegetables.

 

This wonderful dinner experience is brought to you by CW's Cafe Today.  Enjoy !!

Basil Pesto Roasted Cornish Hens

(4) Cornish Hens with back bone removed

(1) cup Basil Pesto

Roast hens @400 degrees for 1 hour and use the cooking juices from the hens to make a wonderful gravy.

Pinto Beans With A Healthy Twist

(1) cup dry beans = 3 cups cooked beans 

(2) tbsp Olive Oil

(1/2) cup diced onions and 4 cloves of garlic minced.

(3) cups of low sodium chicken broth

Salt and pepper to taste. 

 

In large pan ( about 3 -5 quart) add olive oil, onions, and garlic.  Saute until onions and garlic are tender.  Then add 3 cups of chicken broth and bring to a boil.  Then reduce heat and let simmer for about 2 hours.

  Dried Bean Cooking Guide

1/3 cup dry beans =1 cup cooked beans

1/2 cup dry beans =1 1/2 cups cooked beans

2/3 cup dry beans =2 cup cooked beans

1 cup dry beans =3 cups cooked beans

2 cups (1 pound) dry beans =6 cups cooked beans

 

Jasmine Rice

(1) cup of Jasmine Rice

(3/4) cup of water

1/2 teaspoon of salt

 

Place rice in Rice Cooker, add water and salt.  Follow directions given for your Rice Cooker.  If you do not have a rice cooker, then follow package directions for cooking rice stove top.

  

Mixed Vegetables

 (1) Package of frozen mixed veggies (about 16 oz's)

(3/4) Chicken Broth - low sodium 

 

In medium sauce pan, add chicken broth and bring to a boil.  Then add veggies, season with salt and pepper to taste. Steam until veggies are tender.  Remove from heat and let stand.