April 14, 2016 Lunch – The Range Café, Dinner – Rockfish with Gingery Cole Slaw

April 14, 2016 Lunch – The Range Café, Dinner – New Recipe: Rockfish with Gingery Cole Slaw

I ate my usual breakfast of granola, yogurt, tropical fruit salad and milk.

At 11:44 I met Marty and Mike at The Range Café on Menaul near University for lunch and a meeting with Economic Development Secretary John Barela.  I ordered my usual favorite, the Club Salad, which is a beautifully composed arrangement of turkey, bacon, Bleu cheese, egg, avocado, shredded red onion, and tomatoes on Romaine lettuce.  Marty ordered a hamburger with sweet potato fries.  Mike ordered a side salad and the Secretary drank ice tea.

After lunch at 1:30 I drove to Fano and bought a large double baguette for $3.00 and then drove to Sprouts, where I bought 1 lb. of Rockfish, 2 artichokes, portobello mushrooms, olive oil, tofu, green onions, tomatoes, and broccoli.  I love Sprouts’ Extra Virgin olive oil and this week it is on sale for $6.99, instead of the usual $7.99.  The Rockfish was a special price of $5.99/lb., lovely bid slicing tomatoes were $.98/lb., organic broccoli was $.98/lb.. A great day of specials.

I suggested baking the rockfish in aluminum foil, but Suzette went on the Internet and found an interesting recipe of baked breaded rockfish. 

Rockfish with Gingery Cole Slaw

Ingredients

Ingredients

Amount

For Gingery Cabbage

Napa cabbage

1 small head

Carrots

2 small

Green onions

2

Rice vinegar

1 tablespoon

Soy sauce

1 teaspoon

Toasted sesame oil

1 teaspoon

Ginger peeled

½ inch

Sugar

½ teaspoon

Salt

½ teaspoon

For Rockfish

Rockfish fillets

1 ½ pounds

Soy sauce

2 teaspoons

Egg, beaten

1

Panko

1 cup

All-purpose flour

½ cup

Vegetable oil

2-4 tablespoons

Directions

Cut the cabbage into ribbon like pieces and bite-sized pieces, julienne the carrots and thinly slice the onions. Place them in colander and season with the salt, and then keep aside for 30-60 minutes

Preheat the oven to 450 degrees F.

Cut the fish fillets in bite-sized pieces and brush with soy sauce and refrigerate.

Grate ginger, and then mixture it with vinegar, soy sauce, sesame oil and sugar in a large bowl, and then whisk together.

Coat the fish pieces with flour that is seasoned with salt, dip them in egg and coat with panko crumbs, and line the pieces in the pre-heated bake pan greased with 2 spoons of oil.

Bake for 4 minutes or 2-3 minutes of thin pieces.

Squeeze excess moisture from cabbage and toss in the dressing, serve with hot fish.

While Suzette prepared the Rockfish dish, I de-stemmed the broccoli flowerets and steamed them.

After about ten minutes, we had a lovely dinner.

It seems obvious,but I will mention that baked fish does not cause the level of heartburn that fried fish does.

This was an exceedingly healthy meal.  Lots of fresh ingredients, baked fresh fish,and steamed broccoli.

   Breaking the frockfish pieces

I drank green tea and Suzette drank the last of the Grillo Italian white wine.

Bon Appetit