Recipes

fish bowl inspired by the Salt Life

ingredients: coconut oil. fresh caught sheepshead (works with any fish though.) coriander. salt. pepper. cilantro. medium grain rice (or rice of your choice.) fresh ginger. fresh garlic. low sodium soy sauce. rice wine vinegar. sesame oil. honey. red pepper flake. scallions. onion. squash. zucchini. red bell pepper. pineapple. avocado. sesame seeds.

the process:

1. descale and fillet fish. remove skin. pat dry. cut into chunks. place in refrigerator.
2. cook rice whether in a rice cooker or really however you prefer your rice.
3. make sauce…mince ginger and garlic into a bowl (two to three cloves and pieces.) add 1/3 cup of soy sauce, 2 tablespoons of sesame oil, 2 tablespoons of rice wine vinegar, and one tablespoon of honey. add red pepper flake for a little spice! cover and refrigerate.
4. cut your vegetables to prepare for the sauté. heat 2 – 3 tablespoons of oil in a pan (your choice of oil, I like olive oil or coconut oil for this dish.) add all of your cut up vegetables to the pan and stir fry for about 10 minutes depending on how hot your pan is. add your refrigerated sauce and incorporate. add pineapple.
5. meanwhile, heat another 2 – 3 tablespoons of coconut oil in a frying pan. season your fish with salt, pepper and coriander. drop in the heated pan and cook for approximately 2 – 3 minutes on each side depending on the size of the fish chunks.
6. plate in this order: rice. veggies and sauce. fish. top with avocado, cilantro, and sesame seeds.

Inspiration for this came from the Jacksonville Salt Life Food Shack and then a trip to Jaco Costa Rico to find the original caliche bowl! Check it out!

fried sheepshead fish & grits with blistered tomato compote

ingredients: grapeseed (or high heat) cooking oil. fresh caught sheepshead (works with any fish though.) flour. panko. blackening seasoning. salt. pepper. smoked gouda. grits. cream. chicken stock. egg. bacon. onion. garlic. white wine. heirloom tomatoes. chives.

the process:

1. descale and fillet fish. remove skin. pat dry. cut into thick strips. place in refrigerator.
2. bring chicken stock to a boil and add grits. simmer for 20 minutes covered and stir frequently. add cream. shred cheese into the mixture and cook for 5 minutes. add salt to taste.
3. brown bacon in a pan. add garlic and onion. cook until translucent and sticking to pan. deglaze with white wine. add heirloom tomatoes and cook until blistered. remove from heat.
4. heat oil in a pan. try to keep your oil to only a 1/2 inch to an inch. (we’re not deep frying here.) season flour with your blackening seasoning. create egg wash (beat 2 eggs in a bowl. do not add water.) put panko on a plate. **This is your 4 step fish fry: flour, egg, panko, pan.** Coat your fish pieces in the seasoned flour, coat in egg wash, coat in panko, place in hot oil. cook on each side for 2 minutes (depending on the thickness of the fish.)
5. fry egg sunny side up
6. plate in this order: grits, fish, egg, blistered tomato compote, chives

Fun Fact: by definition a compote is a fruit cooked or preserved in syrup. A tomato IS A FRUIT, not a vegetable y’all. And that tomato mixture is cooked in mama’s magic juice (the syrup.) BOOM! It’s a compote…

blackened sheepshead tacos

ingredients: cooking oil (coconut or grapeseed.) fresh caught sheepshead. blackened seasoning mix.* cabbage slaw mix. rice wine vinegar. sour cream. hot sauce. avocado. salt and pepper.

process (trust it):

filet fish and remove skin. or don’t… (I love crispy skin.)
cut fish meat into small one inch strips.
create cabbage slaw mix or buy it. this 9 – 5 girl doesn’t always have time so the quicker the better!
add several tablespoons of rice wine vinegar and salt/pepper to taste.
cover and put in fridge for later.
put one to two cups of sour cream into a bowl with several tablespoons of hot sauce. use Valentina.
cover and put crema mixture to fridge.
coat all sides of fish with blackening seasoning. pan sear/blacken fish in hot oil (just a splash.)

assemble tacos: use your favorite tortilla (I love the Tortilla Factory!) add your fish, slaw, crema and avocado. enjoy!

Pro Tip: the crema can be given a little flair with chipotles in adobo sauce (can be used as your hot sauce.) puree the chipotles in adobo sauce in the food processor and mix 1 – 2 tablespoons into the sour cream. this gives it a really nice smoky flavor!

Pro Tip 2: homemade blackening seasoning is easy and will store in an air tight container for months! mix together smoked paprika, chili powder, onion powder, sea salt, garlic powder, black pepper, dried thyme, oregano, cumin, coriander, and cayenne pepper.

pompano ceviche

ingredients: fresh caught pompano. bell pepper. onion. hot pepper. lime juice. orange juice. tomato. cilantro. salt and pepper. coconut (optional but a gamechanger.)

process (trust it):

1. filet fish and remove skin.
2. cut fish meat into small cubes.
3. dice peppers, onion, and tomato. fine chop the cilantro.
4. mix lime juice and orange juice in a bowl and add fish. ensure meat is covered with the juice.
5. cover and put in fridge for 30 minutes.
6. add all chopped up vegetables and half of the cilantro to the fish mixture. add more juice if needed to cover. sprinkle in salt and pepper.
7. cover and return mixture to fridge for an additional 30 minutes.

Serve with tortilla chips or plantain chips.

Pro Tip: Serving this dish in a fresh coconut or pineapple is a gamechanger! To serve in a coconut, drill a hold in the coconut – don’t waste that coconut water!! (Do you know how expensive that sh*t is? Not to mention the nutrients and health benefits!!) Drain the water into a cup and thank me later. Okay, now the fun starts. Let some aggression out, think 2020 style aggression…use a hammer, machete, or the driveway to crack open the coconut. Serve your ceviche in your newly forged coconut bowl! It adds a distinct flavor and let’s face it, it’s just prettier.

*Disclaimer: Cracking the coconut could be dangerous. Proceed with caution. Life4reel is not liable for stupidity.

roasted pesto pompano with risotto

ingredients: fresh caught pompano. pesto*. lemon. salt and pepper. white wine.

process (trust it):

1. gut and clean fish. cut slits on both sides. (Heat oven to 300°)
2. squeeze fresh lemons over fish.
3. add salt and pepper to both sides.
4. use lemon (or any citrus) wedges that you just squeezed to create stilts for the fish. place fish on stilts.
5. pour white wine into pan.
6. cover with foil.
7. roast for 30 minute (depends on size of fish)
8. pour pesto over cooked fish. serve with your favorite side dishes.

Pesto: basil, parsley, walnuts, garlic, parmesan, salt and pepper, olive oil, chicken or vegetable stock. Place all in food processor except for the olive oil and put on low setting. Slowly pour olive oil in until the mixture is like a paste. See photo.

asian inspired pompano with fried rice

ingredients: whole pompano (cleaned), red chile pepper, scallion, bell pepper, garlic, ginger, white wine, soy sauce, fresh squeezed lime juice, cilantro, salt and pepper, rice, olive oil, onion, carrot, two eggs

process (trust it):

1. clean whole fish. cut slits into fish. pre-heat oven to 300 degrees. place fish in a large enough pan to fit. squeeze juice of two limes into the pan and use lime wedges to create “stilts” for the fish. this will allow it to cook evenly. season BOTH sides of the fish liberally with your choice salt and pepper. add a splash of white wine and soy sauce to the pan to create steam. grate in fresh garlic and ginger to the sauce. add the peppers and scallions to the pan. cover with foil and cook for 25 – 30 minutes or until fish is tender and cooked through.

2. sauté garlic and onion in olive oil. add carrot and bell pepper and cook until tender. add rice and turn up the heat to med-high. stir frequently. add a touch of stock (or water) along with a splash of soy sauce. crack two eggs into the pan over rice and stir until cooked. top with extra scallions.

cajun whole flounder with santa fe succotash

ingredients: fresh caught flounder, cajun spices, olive oil, wild rice, black beans, corn, red bell pepper, onion, garlic, avocado, salt and pepper to taste

process (trust it):

1. clean whole fish (gut and descale, remove head). cut slits into fish. pre-heat oven to 300 degrees. place fish in a large enough pan to fit. use your choice of onion and peppers to create “stilts” for the fish. this will allow it to cook evenly. season BOTH sides of the fish liberally with your choice of cajun seasoning. add a splash of stock or water to the pan to create steam. cover with foil and cook in over for 25 – 30 minutes or until fish is tender and cooked through.

2. sautee garlic and onion in olive oil, add black beans and corn and continue cooking for 10 minutes on low-med heat.

3. cook up your choice of rice (I prefer wild or brown rice)

4. slice avocado and plate

*pro tip: I cook fish low and slow in the oven with liquid in the pan to prevent over-cooking

*homemade cajun seasoning: salt, pepper, cayenne pepper, red pepper flakes, cumin, garlic powder, coriander, oregano

crispy skin fish and grits

ingredients: fresh caught sea trout. salt. pepper. cayenne. smoked gouda. grits. cream. chicken stock. egg. bacon. onion. garlic. white wine. chow chow. chives.

the process:

1. descale and fillet fish. pat dry. cut into thick strips. place in refrigerator uncovered.
2. bring chicken stock to a boil and add grits. simmer for 20 minutes covered and stir frequently. add cream. shred cheese into the mixture and cook for 5 minutes. add salt to taste.
3. brown bacon in a pan. add garlic and onion. cook until tranluscent and sticking to pan. deglaze with white wine. remove from heat.
4. heat oil in a pan until smoking. wipe any excess oil out of pan with a paper towel. season fish flesh with salt, pepper and cayenne. add fish pieces to pan skin side down. sizzle.
5. fry egg sunny side up
6. when fish is 3/4 of the way cooked, use spatula to flip fish. cook for 45 – 60 seconds and transfer from pan to plate.
7. plate in this order: grits, fish, egg, bacon mire poix, chow chow, chives

*pro tip: turn on your fans before you start to prevent your smoke alarms from going off. trust me…you want it smokey.

*homemade chow chow: cabbage. red bell pepper. onion. vinegar. salt. sugar. (make ahead and keep refrigerated in a mason jar.)