Archive for the ‘Fish’ Category

Tropical Salsa

Friday, September 2nd, 2016

Two (of the many!) things I loved about visiting Hawaii were the fruits and fresh fish. Here is a way to celebrate them both. Aloha!

Tropical Salsa

1 pineapple
1 Hawaiian papaya
1 mango
1 red onion
1-2 handfuls of fresh cilantro leaves
juice of 1-2 limes
salt & pepper to taste

Fresh Hawaiian Papaya

Fresh Hawaiian Papaya

Fresh Hawaiian Mango

Fresh Hawaiian Mango

Tropical Salsa

Tropical Salsa

Rinse the cilantro leaves in cool water and set aside to drain on a towel. Clean and prepare the fruit and onion for chopping.

To cut the pineapple, start by cutting off the crown (top) and the stem end (bottom). You’ll want to use a sharp knife and have a stable base to cut on – pineapples are juicy and can get slippery when you’re cutting them. Stand the pineapple up on one end, then cut the skin off the sides, cutting from top to bottom. Then, cut it into 1/2-inch slabs or slices, then into 1/2-inch or so chunks from there. Place into a large mixing bowl.

To cut the mango, slice in half by inserting a sharp paring knife into the stem end. You’ll want to make sure you’re cutting around the pit. Slice off one side, then the other. Using either a peeler or a paring knife, remove the skin. Then, cut the mango into 1/2-inch or so chunks. Add to the pineapple.

To cut the papaya, slice it in half lengthwise, remove and discard the seeds. Using either a peeler or a paring knife, remove the skin. Then, cut the papaya into 1/2-inch or so chunks. Add to the pineapple and mango.

Chop the red onion into about 1/4-inch chunks. Add to the fruit.

Chop the fresh cilantro and add to the fruit and onion. Add the lime juice. Season to taste with salt and pepper.

I like to let it sit a little before serving (up to about 30 minutes), but it’s great right away. It also keeps in the refrigerator for a day or two.

If you like it spicy … a Serrano chili or two is fantastic with this.

Here are a few serving suggestions …

Topical Salsa with Grilled Fresh Broadfin Swordfish

Topical Salsa with Grilled Fresh Fish

Tropical Salsa with Huli Huli Chicken

Tropical Salsa with Huli Huli Chicken … this salsa had a bit of Serrano Chili




Monday, August 29th, 2016

I spent last week in Hawaii … What I thought was going to be a hiking and biking trip turned into a foodie trip due to rain. Oh, the fruit. I can’t wait to go back!

Day one shopping ...

Day one shopping …

Pineapples ... my mouth is watering .

Pineapples … my mouth is watering .


Dragonfruit ...

Dragonfruit …

Lilikoi - Passion Fruit

Lilikoi – Passion Fruit

Sweet and tart lilikoi ... I want more.

Sweet and tart lilikoi … I want more.



Papaya ... oh, mya!

Papaya … oh, mya!

Yes we have bananas today! Apple Bananas, that is.

Yes we have bananas today! Apple Bananas, that is.

Fresh coconut ... o.m.g.

Fresh coconut … o.m.g.

Avocados and Rambatons (similar to lichee fruit).

Avocados and Rambatons (similar to lichee fruit).



Oh, and then there was the coffee, the chocolate, the vanilla, the fresh fish …  and … the beaches and warm rain and volcanoes and hot lava and cold observatories and …  those will have to be later blogs. I have to switch out of vacation mode and back into regular life mode soon. Oh, sigh … that was an amazing week.

Ono! So Simple. So Delicious!

Thursday, April 21st, 2016

When times get tough, the tough get to cooking. What’s better than super healthy comfort food?

Ono, curried cauliflower, greens & shiitake mushrooms.

Ono, curried cauliflower, greens & shiitake mushrooms.

Light. Healthy. Nutritious. Delicious!

Ono, also known as Wahoo, is lean and mild-flavored. You’ll want to be very careful to not overcook this fish.  I cooked mine in a little avocado oil with a grind or two of one of my favorite seasoning blends (use your favorite!). I quickly seared both sides then turned the heat to low, covered and cooked gently for a few minutes. You really don’t want to overcook this fish, so watch it closely.

The greens and mushrooms … not much to say except shiitake mushrooms are amazing.  Slice and cook them in a bit of avocado or olive oil on high heat. Sprinkle with a pinch or two of salt to taste. You’ll want to brown the mushrooms a bit, then put the clean greens (use your favorite blend of cooking greens) on top of the mushrooms, cover, reduce heat to low and allow to steam to your desired level of doneness. Season to taste with salt and pepper.

This batch of cauliflower I cut about a quarter of a large head into 1/4-inch thick slices and sauteed these in avocado oil on high heat. I wanted it to brown and caramelize a bit before adding the curry. I used a prepared curry powder (use your favorite!) and added just a bit of heat with some chili flakes. Turn the temperature down to low, cover, and allow to steam just a bit. I like my cauliflower very al dante, and not soft. Cook to your desired level of doneness.

This would be a terrific post-ride meal for a big ride like the Napa Valley Tour de Cure, don’t you think?

Enjoy in good health!

Hello Spring!

Sunday, February 7th, 2016

We still need more rain and snow, but I am so thankful for a lovely weekend to get some good cycling in. Yesterday was beautiful and today promises to be even better!

Along Seivers Road between Winters and Dixon. Spring is here already!

Along Seivers Road between Winters and Dixon. Spring is here already!

We enjoyed a nice caffeine stop mid-ride.

Cappuccino & Espresso at a favorite rest stop, Steady Eddy's in Winters.

Cappuccino & Espresso at a favorite rest stop, Steady Eddy’s in Winters.

Post ride I made a spicy fish stew that made for a perfect dinner. Served here with some short grain brown rice, lightly stir fried mixed baby greens (mix from the Farmer’s Market), and garnished with a bit of Chevre cheese. I posted a similar recipe a few months ago.

This batch was about half seafood (two types of cod) and half chicken Andouille sausage. It was super spicy because I did not adjust the chili flakes (oops) to account for the spicy sausage. The Chevre cheese helped to temper the heat a bit and added just a bit of richness.

Spicy Fish Stew with Chicken Andouille Sausage, Greens, and Brown Rice. Garnished with a bit of Chevre.

Spicy Fish Stew with Chicken Andouille Sausage, Greens, and Brown Rice.

Yesterday I logged about 65 miles on my Colnago and today I hope to ride even a little more. I’ve got to get out and ride, ride, ride to get myself ready for the 2016 Tour de Cure. I’m striving for Champion Status again this year. Please help  me to reach this goal by making a donation to support my ride. Simply click here to go to my personal Tour de Cure page.

Here’s wishing you a fabulous weekend!

Pacific Rockfish

Monday, December 7th, 2015

Pacific Rockfish has a sweet, delicate flavor. I like to quickly sear it in a little olive oil, then throw in a few sliced cherry tomatoes and fresh herbs, cover, reduce the heat to low, and allow it to steam in the resulting juices. Add a touch of salt and pepper to taste. Serve with brown rice and steamed vegetables for a light, healthy, protein-rich meal.

Rockfish is high in protein, low in saturated fat, a good source of B-vitamins, and delicious. It is a tad high in cholesterol, though, so do enjoy in moderation. For more nutritional information, click here.

It Balances Out

Monday, December 7th, 2015

If you eat like this most of the time …

Fresh Wild Rock Cod with stir-steamed veggies.

Fresh Wild Pacific Rockfish with stir-steamed veggies.

Veggies! Lots and lots of veggies!

… and just a little bit of this … 

Holiday Treats

Holiday Treats – homemade, of course!

Then it all balances out in the end.

Just remember … if you’re going to treat yourself and splurge on goodies, splurge well. Enjoy homemade, real treats. Use real ingredients. And be sure to enjoy every delicious morsel to the fullest. That is how you can splurge and be satisfied with just a bit and survive the holiday season without gaining a bunch of weight.

Oh, and cycling lots helps!

For recipes to these yummy treats, see my previous blog post.

Sweet, Gentle Rain …

Sunday, November 1st, 2015

… makes for refreshing cycling!

Welcoming the much, much needed rain!

The rain is almost here!

I made it home just in time to enjoy the sweet, gentle rain from inside. Although, when properly attired, I do enjoy cycling in a gentle rain. It’s refreshing!

This weather has me wanting to make a spicy seafood stew and some homemade bread. Mmm … doesn’t that sound good? I’ve got the base for the stew started and some focaccia dough rising.

The stew is a simplified version of this cioppino recipe.

Enjoy your Sunday! I hope you have the chance to ride and/or relax today.

Peru – El Mercado

Sunday, June 28th, 2015

Umm ... Dorothy, we're not in HAACP country anymore.

While in Lima, Peru, I visited one of the markets. I’ve never experienced a market like this and let’s just say that it’s probably a good thing that I did this late in my visit. I’m a bit of a food safety fanatic, and I just don’t even want to think about how many HAACP violations I saw at this market. Had I gone to a market like this near the beginning of my visit, I don’t know that I would have been able to eat anything except heavily processed foods, or produce that I washed myself with bottled water.

If you’ve seen the first Sex and the City movie, you’ll know what I mean when I say that I wasn’t as bad as Charlotte, but I had some food safety concerns while I was traveling in Peru. If you haven’t seen the move, check out this clip and then you’ll know what I mean. I wasn’t this extreme, but I was cautious. I read all of the CDC food safety precautions and tried to follow them responsibly.

Let’s tour this market together. The produce was bountiful and beautiful.

Produce of all kinds

Loads of fresh fruits.

Peruvian limes ...

Peruvian limes (limóns) are a  key ingredient in ceviche. These limes are highly acidic and have a distinct, strong flavor.


Peruvian Cherries ...

Peru is famous for its potatoes (papas). There are about 3,800 different varieties of potatoes in Peru. You could eat a different type of potato with every meal (breakfast, lunch, dinner) and it would take about 3 1/2 years to try every variety. That’s a lot of potatoes! That will get you carbed up for some serious cycling or hiking.

Peruvian Cherries have been cultivated since Inca times. They also grow wild at high altitudes. I’ve had these a long time ago and they were introduced to me in California as “ground cherries.” I remember them having sort of a funky taste to me.

So, that was the kinda’ safe stuff at the market … now we’ll look at what made my inner ServSafe nerd recoil a bit … OK, a lot.

Chickens ...

... more chickens ...

Meat ...

More meat ...

I don’t even want to think about how many HAACP violations there are in these displays. Raw meat and poultry out in the open? Dripping juices on the floor … umm …

... more meat ...

Seafood ...

... more seafood ...

... more seafood ...

At least the seafood was iced. Most of the meat and/or poultry was not refrigerated and it was just out in the open for anyone to touch, to sneeze on, to … well, potentially contaminate.

This was truly an experience out of the ordinary for me. I love markets. I love food shopping, sampling, and trying new culinary adventures. That said, I’m also very aware of food safety.

It was pointed out to me on my last day in Lima, as we were finishing another lovely meal, that most of the restaurants in Lima probably shop at that market.

Sigh … it was a really cool cultural experience, but like I said … I’m glad to see a market like this towards the end of my trip and not the start.

Finally … A Chance to Ride!

Monday, April 13th, 2015

Today was my first opportunity to ride in a while. Too long. I got just over 50 miles in and it felt great! It was a beautiful day … not too hot … not too cold … a bit breezy, but not too much.

Quick water stop at William Pond Park, off the American River Trail in Sacramento.

I rode on the American River Trail from Old Town Sacramento towards Fulton, about 20 miles on the path, before turning around to head home. I was hoping that the wind I rode into would help me on the way back home, but …not so much.

Although, I suppose it’s a matter of framing. If I look at it from the perspective that I really need to train for my upcoming 2015 Napa Valley Tour de Cure Ride, then yes, it was indeed helpful because it made me work harder.

It was an interesting ride out there today. I encountered a snake crossing the path (shudder!) … wild turkeys … geese … squirrels … lots of wild life on the Trail today!

I was pretty hungry when I got home, but it was mid-afternoon so I didn’t want a very big meal. On the ride, I got to thinking about smoothies, and I haven’t had one in a while. This was a very light smoothie, very refreshing, and not super sweet.

Perfect Post-Ride Snack - Blueberry Cherry Protein Smoothie

Blueberry Cherry Protein Smoothie

1 cup filtered water, chilled
1 cup crushed ice
1/2 cup frozen blueberries
1/2 cup frozen cherries
1 scoop whey protein powder

Place all ingredients in a blender. Blend until smooth. Enjoy!

Makes just over a pint of smoothie.

Whey protein is a great recovery food, so it’s often recommended after a ride or workout. This smoothie held me over a while, so I could get some chores and stuff done.

For dinner, I had some Rock Fish (a type of cod), shrimp, and tomatoes that I wanted to use.  I chopped and then sauteed the tomatoes in a little olive oil, added a bit of slightly crushed fennel seeds, herbs de Provence, and a little crushed red pepper flakes for a bit of heat. I simmered the tomatoes with the fennel and herbs until the tomatoes began to break apart a bit. I cooked these on low for about 30 minutes to allow the flavors to blend. In another skillet, I briefly sauteed the shrimp (just until they turned pink) and added them to the tomatoes. Then I sauteed the fish in a bit of olive oil. Then, I poured the tomato and shrimp mixture over the fish, gave it a gentle stir, and turned the heat down to low, simmering until the fish was fully cooked, tender and flaky.

To serve, I had some leftover homemade croutons, so I placed a few in the bottom of a bowl. I ladled some of the fish-shrimp-tomato mixture on top, being sure to include plenty of the juices, then topped with a bit of Feta cheese.

Rock Fish, Shrimp, Tomatoes, Fennel, Feta

This came out even better than I expected! The picture does not even begin to do this dish justice.

I hope you had an awesome day and got to get some great cycling and amazing food in.

I had a very short weekend after a very long week, and may I just say that I am looking forward to Saturday already?

Mahi Mahi with Roasted Asparagus & Mushrooms

Tuesday, April 7th, 2015

A little healthy comfort food was in order tonight. It was a long day that started with a dreadful commute. It took me nearly three times my normal commute time this morning. It would have taken me less time to ride my bike. I really do need to start doing that.

Mmmmm-mahi mahi with roasted asparagus and mushrooms.

Seared then poached Mahi Mahi with roasted asparagus and mushrooms. The vegetables are so easy to cook this way – simply drizzle with a little olive oil and season with a pinch of salt. Then roast for about 30 minutes at 350 degrees. Roasting vegetables brings out a rich, sweet decadence that makes them seem like a treat. As long as you do a light drizzle of oil and don’t over salt, they’re still healthy.