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Food Pharmacy, Recipes

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Reader’s Pick: Fish Dish With Sauteed Onion And Tamari Sauce

A few weeks ago we asked for your input on what type recipes you wished for more of from FP. The vote was almost unanimous: you long for more simple dinner recipes!  

Request accepted! First up of many to come – this simple fish dish.

We ourselves have gone from eating fish several times a week to a few occasions a month, if even that? We are not really sure exactly as to when this switch happened, but we suppose somewhere after we learned just how easy it is to prepare simple everyday veggie only dinners, the fish just automatically phased out more and more.

It might have had something to do with salmon too? We both came from two classic nordic, salmon loving families, where we ate salmon to everything, but then it became increasingly difficult to find wild-caught salmon. Salmon is, along with many other fish, overfished, as most people have at least read in the headlines. So it’s wise to stay up to date and make conscious purchases when buying fish. Take Alaska pollock, for example, it should be avoided if it is caught in the Bering Sea (Russia) and also in the northwest Pacific (Othosk, west Bering Sea), this can be found on various fish guides, we stay up to date about sustainable fish via WWF Fish Guide but check out our tip below to find fish guides that work around the globe.

If you have small children then we could recommend that you reduce the sambal oelek a bit to draw down the heat level a notch.

Spicy Fish Dish With Sauteed Onions 
(servings: 4–6)

1-2 tablespoons sambal oelek (or other chili sauce)
1 tbsp tamari sauce
1/2 teaspoon apple cider vinegar
1/4 teaspoon freshly ground black pepper
½  cup of water
1 teaspoon of olive oil
1 lb. of MSC / ASC-labeled white fish, e.g. sablefish, cod or Alaskan pollock (frozen and thawed works!)
1 large yellow onion (thinly sliced)

Combine the tamari, vinegar, pepper, sambal oelek and water in a bowl. Then saute the onions in a bit of oil over medium heat, in a skillet big enough to add the fish later. Saute until the onions are softened.

Remove half of the onions from the skillet and lay the fish fillets on top of the onions that remain in the pan. Pour the tamari sauce mixture over the fish as well as the onions in the bowl. Bring to a low simmer, then cover with a lid and give the skillet a shake every once in a while until the fish is done. It will take a few minutes to cook so use a spoon to spoon some of the sauce over the fish a few times throughout the cooking time.

Serve when the fish is firm and begins to flake. It’s great paired with greens, peas and/or quinoa to make a complete dinner. 

Tip! The US and the UK have their own fish guides: US here and UK here.

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