If you like flavor, this 30-minute easy to prepare gluten and dairy free restaurant-style dinner is my new go-to favorite. If you want to impress someone but don’t have much time, this is the perfect seafood dinner to do it with. The secret for the swordfish is my dairy-free seasoned compound butter which was inspired by Chef Dennis. Paired with garlic spinach and rosemary potatoes, you can’t get much more flavorful in 30 minutes. Let me know what you think.
Preparation time: 15 minutes
Cooking time: 15 minutes
SWORDFISH 1 tablespoon EXTRA VIRGIN OLIVE OIL 2 6-ounce SWORDFISH fillets Pinch SEA SALT 2 tablespoons VEGAN BUTTER, room temperature 1 1/2 teaspoons dried PARSLEY 1 clove GARLIC, minced 1/2 teaspoon GINGER, ground 1/8 teaspoon crushed RED PEPPER 1/4 teaspoon LEMON JUICE POTATOES 4 cups RED POTATOES, cubed 1 tablespoon VEGAN BUTTER, melted 1 clove GARLIC, minced 1 teaspoon dried ROSEMARY SALT & PEPPER to taste SPINACH 1 10-ounce bag of SPINACH (4 cups fresh) 1 tablespoon EXTRA VIRGIN OLIVE OIL 1/2 teaspoon GARLIC SALT Sprinkle of VEGAN PARMESAN CHEESE
PREHEAT over to 400 degrees F
SEASON the swordfish with sea salt to taste
HEAT the oil in an ovenproof frying pan over medium-high heat
PLACE the swordfish in the frying pan and COOK for 3 minutes, until browned
FLIP the swordfish over and MOVE the frying pan to the oven
BAKE for 10 minutes until swordfish is done.
In a small bowl, prepare the compound butter by mashing the room temperature butter with the parsley, garlic, ginger, crushed red pepper, and the lemon juice until well blended. Set aside.
While fish is in the oven prepare the spinach and the potatoes
When fish is cooked, CAREFULLY REMOVE the frying pan from the oven (use oven mitt because the handle will be very hot) and RETURN to the stove on medium-high heat
ADD the compound butter to the frying pan and MELT until bubbling, SPOONING butter on top of fish to flavor both sides
SERVE swordfish on a plate and SPOON more butter on top
HEAT oil in a frying pan or wok
ADD spinach and COVER tightly for 5 minutes to steam spinach
SPRINKLE garlic salt on spinach, COVER and continue to COOK for 5 more minutes, or until spinach has wilted to the desired level
SERVE with a SPRINKLE of vegan parmesan cheese, if desired
In a medium (8-inch) microwave-safe baking dish, MELT the butter (1 minute at 50% power usually works for me, but microwaves vary)
MIX to combine the garlic and rosemary into the melted butter
ADD the potatoes and TOSS well with butter mixture
COVER and MICROWAVE for 8 minutes or until the potatoes are fork-tender (it really depends on how small you cut them)
SERVE swordfish, spinach, and potatoes together and enjoy
The secret to this well seasoned gluten-free tilapia dish is browning the panko mixture before you bread the fillets. Tilapia is an inexpensive farm-raised white fish that is easy to cook, low in fat, and a good source of protein. Don’t overlook its nutritional benefits. This recipe gives it flavor and pizzaz. Let me know how yours turns out.
Preparation time: 10 minutes
Cooking time: 15 minutes
1 cup gluten-free PANKO BREAD CRUMBS 3 tablespoons EXTRA VIRGIN OLIVE OIL 4 TILAPIA FILLETs, about 6 ounces each 1/4 teaspoon ROASTED GARLIC POWDER 1/2 teaspoon GINGER, ground 1/2 teaspoon PAPRIKA 1/2 teaspoon crushed RED PEPPER FLAKES KOSHER SALT, to taste BLACK PEPPER, to taste Serving suggestion: LEMON wedge
PREHEAT oven to 425 degrees F
In a medium flat bottomed bowl (because you will be using it to bread the fillets), COMBINE panko crumbs, garlic powder, ginger, paprika, and red pepper flakes with 1 tablespoon of olive oil. MIX well.
SPREAD panko mixture on a baking sheet and BAKE for 5 minutes, until lightly browned.
RETURN to bowl
SEASON fillets with salt and pepper, to your taste
PRESS each fillet into the prepared panko mixture, coating both sides thoroughly. (And I mean really PRESS with your hands so it sticks well.)
PLACE the fillets on the baking sheet that you used to brown the panko mixture.
DRIZZLE the remaining 2 tablespoons of oil over the fillets
BAKE for 15 minutes
SERVE warm, with a wedge of lemon
STORE in an airtight container in the refrigerator for 1-2 days
If sauteing bay scallops in garlic, white wine, and vegan butter weren’t delicious enough, serving them with pasta and sweet peas make this dish not only flavorful but colorful too. I love finding different gluten-free kinds of pasta. Tagliatelle is similar to fettuccine; its a long, flat, egg noodle. Jovial Foods makes a nice brown rice variety. If you are looking for a seafood dish to serve your friends and family, this gluten-free, dairy-free delight will get no complaints, I promise.
Preparation time: 5-10 minutes (fresh vs frozen)
Cooking time: 15 minutes
1 pound gluten-free TAGLIATELLE PASTA noodles 10 ounces SWEET PEAS (fresh or frozen) 3 tablespoons VEGAN BUTTER, divided in 1/2 1 tablespoon OLIVE OIL 1 pound BAY SCALLOPS, rinsed and dried (fresh or frozen) 3 cloves GARLIC, chopped 2 tablespoons LEMON JUICE 1/4 cup + 1 tablespoon WHITE WINE 1 tablespoon BASIL 1 teaspoon OREGANO 1 pinch KOSHER SALT, to taste 1/2 teaspoon ground BLACK PEPPER, to taste Optional toppings: Sprinkle of Italian PARSLEY, chopped Sprinkle of Vegan PARMESAN CHEESE
BOIL water over high heat for the pasta. COOK pasta according to the package. Best to cook ‘al dente’ (firm to the bite).
Drain the pasta but SAVE about 1/2 cup of the pasta water for later
If using FROZEN, follow the package directions.
If using FRESH, I recommend steaming then in a saucepan.
FILL a saucepan with enough water to cover the bottom but not up to the steamer basket
Bring the water to a BOIL over high heat
ADD the sweet peas and COVER for 2 minutes
REMOVE from heat and set aside
If using FROZEN scallops then THAW in a colander under cold running water for about 5 minutes. RINSE scallops and PAT dry with a paper towel.
If using FRESH scallops, RINSE and PAT scallops dry with a paper towel.
HEAT a large heavy frying pan over medium-high heat. ADD oil and 1-1/2 tablespoons of butter until it starts to brown.
ADD 1/2 the scallops to the very hot skillet*. SPRINKLE with salt and pepper and SEAR for 90 seconds without stirring.
*The key to searing the scallops is a very hot pan and leaving lots of room for them to cook. If the pan is not hot enough and the scallops are crowded, they will steam instead of sear. Scallops contain a lot of liquid which will express when they cook. And, I recommend that you take the scallops off the heat a little before you think they are done because they will continue to cook in the bowl.
FLIP the scallops over and SEAR on the other side for another 90 seconds.
REMOVE the first batch of seared scallops from the pan. PLACE in a medium bowl and set aside.
ADD more butter, if needed, and the remaining scallops.
SEAR the scallops the same way as you did the first time.
REMOVE the second batch and add to the first.
PREPARE THE SAUCE
In the frying pan you used for the scallops there should still be a hot oil/butter mixture on the bottom. If not, ADD more butter, if you need, and heat until bubbling.
ADD the garlic and SAUTE for 1 minute until it starts to brown.
ADD the white wine, basil, and oregano and let it bubble. REDUCE for 1 minute.
ADD the lemon juice. Salt and pepper to taste.
COOK for 1-2 minutes. It should reduce about 1/3.
PUT IT ALL TOGETHER
ADD the scallops to the sauce and toss to cover with sauce
ADD the cooked pasta to the sauce and use the saved pasta water to extend the sauce if needed
TOSS the pasta with the sauce and scallops to combine
MIX in sweet peas for color and taste. The amount of peas to add is really a personal preference., I used the whole bag.
TOSS everything to combine
SERVE with a topping of parsley and/or vegan parmesan cheese
Living in Maryland makes me a blue crab snob, for sure. Sadly, I can’t get crab cakes in most restaurants because they use bread for filler. Therefore, I created a gluten-free and dairy-free crab cake with just the right amount of Old Bay seasoning that is both moist and flaky, just the way I like it. As a condiment, I make my own cocktail sauce, which far surpasses anything in a bottle. Because my family loves crab, this recipe for 4 only fed 2 for dinner so you might want to double. Or make them smaller and use as an appetizer.
Preparation time: 10 minutes + 1 hour in refrigerator
Cooking time: 8-10 minutes per cake
Servings: 4 (8 cakes)
1 pound fresh LUMP CRAB (Maryland jumbo lump or backfin) 1 EGG, beaten 1/4 cup MAYONNAISE 1-1/2 teaspoon DIJON MUSTARD 1-1/2 teaspoon OLD BAY seasoning (or more to taste) 1 teaspoon WORCESTERSHIRE sauce 1 teaspoon LEMON JUICE 1/4 teaspoon KOSHER SALT 1/2 cup Italian style gluten-free BREAD CRUMBS 1 teaspoon parsley 1/2 cup VEGAN BUTTER
DRAIN crab, if necessary, and PICK through for shells. Good quality jumbo lump should not have shells. Place cleaned crab meat in a bowl and set aside.
In a large bowl, BEAT the egg, then WHISK together mayonnaise, mustard, Old Bay, Worcestershire sauce, lemon juice, and salt.
FOLD in the crab meat gently, trying not to separate the lumps. Combine well.
SPRINKLE the parsley and breadcrumbs over the crab mixture and mix gently but fully, once again trying not to break the lumps. Be careful not to mash them too much, you want the lumps to be whole.
COVER the bowl with plastic wrap and refrigerate for at least 1 hour.
With clean damp hands, FORM the chilled crab mixture into 8* cakes, about 3-inches wide by 1-inch thick. Place the formed cakes on a clean plate.
Or make 12 2-inches wide by 1-inch thick cakes and serve as an appetizer
HEAT a large skillet on medium-high heat. ADD butter and heat for about 2 minutes until the butter becomes frothy.
ADD the cakes to the pan. (8 1-inch cakes should all fit into a 12-inch skillet.)
FRY the crab cake on medium-high for about 4 minutes until golden brown then FLIP the cake and reduce heat to medium-low for another 4 minutes, until the other side is golden.
SERVE cakes immediately with cocktail sauce (or tartar if you prefer).
STORE leftovers in the refrigerator in an airtight container for 2 days.