Honey Dijon Salmon

- by Rebecca Weston

Serves 4


1/2 cup dry white wine

2 tablespoons honey

2 tablespoons Dijon mustard

4 Salmon fillets, with skin, about 5 oz each


1.     Preheat oven to 400F

2.     Whisk together wine, honey and dijon mustard in a small bowl.

3.     Place salmon fillet (skin side down) in an oven-safe dish that's not much bigger than the fillet. 

4.     Pour the wine mixture over the salmon (salmon should be almost covered with the mixture--if not, make a little more of the mixture). 

5.     Bake for 10 minutes uncovered—until the springy to the touch.

6.     Serve over brown rice.


Sautéed Swordfish Provencale

- By Amanda Cushman

Serves 4



2 Tb. unsalted butter

1/4 cup ketchup

1/4 cup soy sauce

1/4 cup red wine vinegar

1/2 tsp. red pepper flakes 


2 Tb. olive oil, divided 

1/2 onion, chopped

2 garlic cloves, minced

1 celery stalk, finely diced

1 red pepper, Finley diced

15 Kalamata olives, pitted, chopped

1 Tb. small capers

Large pinch saffron

2 tsp. Fresh thyme, chopped

salt, pepper, to taste


4, 6 oz. swordfish fillets 1 inch thick, called Emperador here 


  1. In a medium saucepan combine the butter, ketchup, soy, vinegar and red pepper flakes and bring to a boil over med. heat. Set aside.

  2. Heat 1 Tb. of the olive oil in a large skillet and sauté the onion and garlic over med-lo heat 3 minutes. Add the celery and red pepper and cook another 3 minutes. Add the olives, capers, saffron, thyme, salt and pepper, taste and correct seasoning. Set aside.

  3. Heat the remaining 1 Tb. of olive oil in a large skillet over medium high heat. Add the fish, season with salt and pepper. Cook over med-hi heat turning once, about 8 minutes. 

  4. Warm the sauce and spoon a few tablespoons onto each plate. Place the fish on top of the sauce and spoon the sautéed vegetables over each. Pass any extra sauce in a separate dish.   


Salmon w/Coconut Mango Sauce

- By Chichi, adapted by Phyllis So

Serves 2


Prep Time:5 minutes

Cook Time:20 minutes

Total Time:25 minutes


2 tbsp unsweetened shredded coconut

1 1/2 cup mango fresh or frozen

1/2 cup unsweetened coconut milk

1 tbsp lemon juice

2 salmon fillet

1/2 tsp salt

1/4 tsp pepper

Olive oil


In a small skillet over medium heat toast the coconut until golden, remove from the pan and set aside.


Make the sauce:

In a blender put the diced mango, lemon juice and coconut milk in a blender. Puree until smooth. Pour it in a saucepan and bring to a gently boil. Remove from heat, set aside.

Season the salmon with salt and pepper on both sides, brush with some extra virgin olive oil.

Place the fillets on the grill/pan with the skin side down. Cook on medium heat for 5-6 minutes per side depending on the thickness of the salmon fillets.


Remove from grill and put spoonfuls of the mango sauce. Sprinkle with toasted coconut.


Serve on a bed of rice, salad or your choice of side dish.



Thai Deep-fried Whole Fish

- By Jane Buck 

This is without a doubt my favorite fish recipe. Even though it’s deep-fried, the fish is not at all oily or greasy, and the Thai flavors are delightfully fresh.

If you’d rather not deal with the bones, you can use fish fillets, but make sure to dredge the fillets lightly in flour

before frying.



1 Whole Fish, cleaned, gutted, and scaled (I use lubina but any white fish is fine)

Oil for deep frying (I use Sunflower oil)

2 garlic cloves, minced

1 tbsp ginger, minced

1 long red chili, finely chopped

1 tbsp Chinese rice wine

2 tbsps soy sauce

1 tbsp fish sauce

3 tbsp palm sugar (or brown or white sugar)

2 green onions (scallions), finely sliced

3 tbsp rice vinegar

½ tsp white pepper, ground

Coriander (cilantro) to garnish

Bean sprouts to garnish


The Fish

  1. Rinse fish to remove any loose scales that may still be clinging to its body. Run your fingers over the skin to make sure all scales have been removed.

  2. Pat dry thoroughly with paper towel (make sure fish is dry or oil will spit)

  3. Make a few deep slits into the flesh of the fish on both sides using a sharp knife.

  4. Heat oil in wok to 1800C (3500F). Use enough oil to cover fish. If you haven’t cut off the head, use a wooden spoon to hold it under the oil for a few minutes to cook through.

  5. Deep fry the fish until it is golden brown and cooked through. Remove from oil and drain on paper towel while you prepare the sauce.

The Sauce

  1. Place 1 tbsp of the deep-frying oil in a medium size saucepan and add garlic, ginger, chili, and onion. Fry until fragrant.

  2. Add rice wine, soy sauce, fish sauce, sugar, rice vinegar, and white pepper to the pan. Stir well and bring to the boil. As soon as it starts boiling, remove from the heat.

To Serve

  1. Place fried fish on to a serving platter and scatter with half the coriander and bean sprouts.

  2. Pour the sauce over the fish and garnish with the remaining coriander and bean sprouts.

  3. Serve immediately with steamed rice or a cucumber/tomato salad.