Bountiful Berries

 

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It’s that time of year again for strawberry season! I cannot get enough of this local, flavorful fruit and the opportunities to make new inspired creations. This past Saturday, I shared one such dish with a shrimp avocado and strawberry salad. Traditionally for such salads, I’ve added other seafood like crab and fruit such as mango. I decided to make a version using fresh strawberries from the Frank Fekete Farm, seafood from Anna Marie Shrimp and local microgreens from Westdome Nursery. The trick is to balance the sweet with savory additions like fresh garlic and herbs in the dressing. This tasty dish was well received and one that I’ve already made again. Check out the recipe below.

 

Shrimp, Avocado and Strawberry Salad

Serves 4

 

Ingredients:

1-1.5 lb(s). peeled and deveined shrimp

2 cups of chopped strawberries

3 cups of microgreens (Can also mix in salad greens)

2 large avocadoes

2 tbsp. chopped green onion

3 cloves of garlic

1 tbsp. local honey

4 tbsp. white balsamic vinegar

1 tbsp. olive oil

1 tbsp. Red Stick Spice garlic and herb (no salt)

1 tbsp. Red Stick Spice Roasted Onion granules

Pinch of Red Stick spice aged balsamic vinegar sea salt (or reg sea salt)

 

Directions:

  1. Peel and devein shrimp and set aside. Heat a large, non-stick skillet over medium heat.
  2. Add 2 tsp of each seasoning (minus salt) to shrimp and add to a hot skillet. Add a splash of water and sear for 3 minutes on both sides before removing from heat.
  3. In a medium serving bowl add vinegar and honey and mix until well blended. Add in oil.  Peel and press garlic in. If you do not have a garlic press, mince finely, then add to the bowl. Add in remaining seasoning. Mix well.
  4. Rinse and chop 2 cups worth of strawberries. Add to the bowl. Cut the avocado in half then score each half into bite-sized pieces before scooping into the bowl.
  5. You can chop shrimp or leave whole and add to the bowl. Rinse and chop green onion then add to the bowl.
  6. Add in micro greens and optional salad greens. You can also add in fresh herbs like parsley for an added layer of flavor. Mix well, serve and enjoy.

 

Thanksgiving Sides

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Thanksgiving brings together family with food and fun and also brings the opportunity to share gratitude. In addition to time with family we all look forward to our favorite dishes for the Thanksgiving holiday. While I am certainly looking forward to mirliton dressing, I will also prepare a healthy side to share my gratitude for health in this season. 

I fell in love with the oyster mushrooms from the Red Stick Farmers Market and wanted to share this tasty idea a side option. With multiple varieties of kale in season, I selected the tender Dino kale  and sautéed them with garlic and the mushrooms for a quick and easy side dish. You can always substitute any other mushroom of choice. Check out the recipe below.

In addition to this recipe, the savory sweet potato dishes in my last post would also make great seasonal sides. I challenge you to make a healthy dish and add it to the mix this Thanksgiving. Be sure to share your creations!

Sautéed Kale and Mushrooms

Ingredients:

4 cups of Kale

2 cups of oyster mushrooms diced

6-8 cloves of garlic minced

1 tbsp. Olive oil

1/2 cup of water

1 tsp. Red pepper flakes or cayenne

Salt and pepper to taste

Directions:

  1. Rinse kale and slice leaves in half longwise before chopping. 
  2. Heat oil over medium heat. Peel and mince garlic  and add to oil. Add red pepper flakes.
  3. Chop mushrooms and add to garlic. Add in kale and stir well for one minute.
  4. Add water, top and reduce heat to low for 3-5 minutes or until tender.
  5. Salt and pepper to taste. 

Seasonal Sweet Potatoes

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Every fall, we are lucky to have the delicious sweet potato crop produce in abundance. Sweet potatoes, like all potatoes, have their share of nutrients and vitamins such as high fiber, iron, calcium, B vitamins (energy) and Vitamin C (immune boost). Of course by name alone, this starchy vegetable lends itself more to desserts; however sweet potatoes are a great addition to many savory creations. After purchasing a couple of sweet potatoes from the Chenier Farm at my local farmers market, I used the potatoes to make two sides: rosemary and garlic chive roasted vegetable medley and savory mashed sweet potato. These are great side dishes for any protein of choice. If you want to keep things simple, bake chicken, which you can season 2 to 3 ways on one baking sheet, and steam the leafy green veggie of your choice. Check out the recipes below.

 

Mashed Sweet Potato

Serves 4

 

Ingredients:

1 large sweet Potato (2 -2 ½ cups)

1 tbsp. butter

½ cup of milk

3 tbsp. green onion

½ tbsp. garlic powder

Salt and pepper to taste

 

Directions:

  1. In a medium pot, bring 4 quarts of water to a boil.
  2. Rinse and peel sweet potato.  Cut in half then slice.
  3. Boil for 12-15 minutes or until tender.
  4. Strain water. Add butter and mash potatoes with a fork.
  5. Add milk, green onion and seasoning. Mix well.
  6. Enjoy.

 

Roasted Vegetable Medley

Serves 4

 

Ingredients:

1 large sweet potato (2 cups)

6 medium turnips (2-2 ½ cups)

1 tbsp. avocado or olive oil

2 tbsp. fresh chopped rosemary

2 tbsp. garlic or regular chives

½ tbsp. cayenne pepper (optional)

1 tsp. smoked paprika

Salt and pepper to taste

 

Directions:

  1. Preheat oven to 350 degrees.
  2. Rinse and peel potatoes and turnips.
  3. Cut off both ends of turnips but leave stems to stabilize the root while cutting. Cut it in half, then slices. Dice the sliced turnips. Repeat with second half, remaining turnips and potatoes.
  4. Line a baking sheet with parchment paper. Rinse and chop herbs.
  5. Add vegetables, oil, herbs and seasoning and mix until evenly coated with your hands or a spoon.
  6. Spread vegetables into an even layer on parchment paper. Bake for 25-30 minutes, or until vegetables are tender. (Test with a fork. Fork should slide easily into and out of the diced veggies.)
  7. Enjoy.

 

 

Summer Hash

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Every now and then, I get a craving for comfort food. One of my favorites is smothered potatoes. As a kid, I was always an early riser, and since the rest of the house slept long after I did, I taught myself to make potatoes my way. While I called them hash browns, my mom always would always tell me they were smothered potatoes. It’s a great dish any time of the day and a particular favorite of mine for breakfast or brunch.

For this morning’s food demo at the Red Stick Farmer’s Market, I decided to make a healthier version with some seasonal zucchini, peppers and kale. It is great to have access to such variety all in one place. Thank you Chenier Farm for a wonderful variety of produce, and Amato’s Winery for some tasty sausage! For some added nutrients, I topped the dish with some flavorful microgreens from the Westdome Nursery. My favorite way to eat this is with a scrambled or poached egg or two. J  Be sure to share your thoughts. Enjoy!

Green Onion Sausage and Veggie Hash

Serves 4:

Ingredients:

¾ lb. fresh green onion sausage

1 cup chopped sweet onion

1 cup chopped red potato

1 cup of chopped zucchini

½ cup chopped bell pepper

½ cup of chopped banana pepper

1 cup chopped kale

1 tbsp. minced basil

1 tbsp. minced parsley

½ tsp. coarse black pepper

½ tsp. salt free sunny herb blend (red stick spice)

½ tsp. Sel de Provence (red stick spice) (optional to regular sea salt)

Directions:

1. Peel and dice the sweet onion. Place in a large skillet over medium heat with a splash of water.

2. Remove fresh green onion sausage from the casing and brown evenly.

3. Wash vegetables well and cut zucchini in half, then into long strips before dicing. Repeat with potato. In a medium pot, add vegetables with ½ cup of water. Cut peppers in half, remove seeds, then cut into strips before dicing.

4. Rinse herbs, mince and add to the pot. Add sausage and onion mixture. Cook for 10 minutes.

5. Rinse and cut chop kale. Add to pot and cook until wilted. Add seasoning and stir well.

6. Serve and enjoy.

Inspired Brunch

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I thoroughly enjoyed cooking this Saturday at the Red Stick Farmer’s Market this weekend. I decided to expand a pickled onion and strawberry salad I created last strawberry season and and a sweet potato and sausage hash done in an “Inspired” way. 🙂 I decided to make a sweet and sour pork sausage with a savory sweet potato hash to go with the salad for a seasonal and flavorful weekend brunch.

Check out the recipes below. You can also catch me in action with the short video by Lena Farms on Facebook with some quick tips on uses for apple cider vinegar. As always, share your thoughts!

 

Pickled Onion and Strawberry Salad
Serves 4-6

Ingredients:
1 cup of chopped strawberries
1 cup of sliced onion (1 small)
1/4 cup apple cider vinegar
1 tbsp. strawberry ghost pepper jam
1 cup shredded arugula
2 tbsp. chopped parsley
1/2 tsp. sea salt
1/2 tsp. coarse black pepper

 

Sweet and sour pork sausage with Sweet Potato Hash
Serves 4-6

Main Ingredients:
1/2 lb. cubed smoked sausage
1 1/2 medium sweet potato cubed (2 cups)
1 tsp. dried rosemary
1 tsp. sweet paprika
1 tsp. coarse black pepper
1 cup water
1 tbsp. olive or canola oil
1/2 cup chopped green onion bottoms
1 pinch of salt

Sweet and sour sauce ingredients:
1/4 cup balsamic vinegar
1 tbsp. pineapple ghost pepper jelly

Directions:
1. Add apple cider vinegar and jam to a medium-sized bowl and mix well with a fork until well blended.
2. Cut an onion in half then peel each half. Slice each half thinly and add to the vinegar mixture. Let sit for 15 minutes.
3. Peel and rinse sweet potato. Using aggression and a sharp knife (haha), cut sweet potato in half, then into thirds before dicing into small cubes.
4. Clean green onion stems and bulb bottoms well under running water and then cut off rooted ends (can be replanted). Thinly cut ends up to where the stem turns green.
5. Add oil and onion to a large skillet over medium heat. Cook for 2 minutes then add sweet potato. Add 1/2 cup of water . Add paprika, pepper and rosemary and mix well. Let cook for 6 minutes, shaking the skillet or stirring occasionally.
6. Cut sausage in half longwise, then in half again to make cubing the sausage easier.
7. Add potatoes and onion to a small bowl and place sausage in same skillet with 1/4 cup of water and let sausage cook for 3-5 minutes until water evaporates. Add potatoes back in and if potatoes are undercooked (still hard) add a splash of water.
8. In the bowl from the potatoes, add balsamic vinegar and jelly and mix well with a fork until blended. Add to sausage and potato mix and stir well. Cook for 3 minutes until liquid evaporates and remove from heat. Add a pinch of salt it desired.
9. Rinse and slice strawberries and add to the bowl of pickled onion.
10. Rinse and chop parsley and arugula and add it and seasoning to the bowl. Mix well.
11. Plate both and enjoy.

A Bit Of Flavor

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It was great to celebrate summer produce with a food demo yesterday at the Red Stick Farmer’s Market. With beautiful seasonal corn, tomatoes and cucumber in abundance, it served as a great base for a shrimp bowl. Thanks to Anna Marie Seafood Company, Lena Farm, Chenier Farm and the Fekete Farm for great produce and homemade jelly for the dish.

Not only was this a simple dish, but one that was easy to make with two different flavors to mix things up. This is an easy dish to make before hand and store as individual servings in the fridge for go-to lunch or dinner meals during the week. Depending on your preference, you can make the shrimp all at once and either warm the shrimp separate, or eat cool bowls. I prefer to cook the shrimp two servings per person at a time by making individual and double serving-sized ziploc bags of shrimp that I stock in the freezer. Mix and store the dressings in mason jars or small containers and add 1-2 tbsp. to each serving before eating. The base ingredients are for 8 servings and each dressing is for 4 servings. Check out the two recipes below.

Prep time: 20 mins
Cook time: 7 minutes

Ingredients:
4 cups of fresh corn (4-5 ears)
2 cups diced tomato (2-4 small tomatoes)
2 cups of diced cucumber
1 cup micro greens (optional)
1/2 cup green onion

Shrimp ingredients:
2 lbs shrimp (5-6 pieces per serving)
1 tbsp. onion powder
1 tbsp. coarse black pepper
1/2 tbsp. sea salt
2 tbsp. olive oil

Dressing 1 ingredients:
2 tbsp. Lena’s hibiscus and bishop crown pepper jelly
1/4 cup balsamic vinegar
1 tbsp. olive oil
1 tsp. sea salt
1 tsp. coarse black pepper

Dressing 2 ingredients:
1/4 cup rice wine vinegar
2 tbsp. chopped fresh orange mint
2 tbsp. chopped parsley
2 tbsp. chopped yellow onion
2 tbsp. fresh lime juice
1 tbsp. olive oil
1 tsp. sea salt
1 tsp. coarse black pepper

Directions:
1. If cooking shrimp all at once, add peeled and deveined shrimp to a large ziploc bag, add seasoning and oil and close it. Massage or shake shrimp to distribute seasoning evenly. Let sit so Flavor soaks in.
2. Shuck and rinse corn to remove strings. In a large bowl, cut corn off of cob into bowl, one at a time.
3. Peel cucumber in one-inch strips leaving some skin for additional nutrients. Cut in half, then cut in half again. Cut the fourth of cucumber in half horizontally, then into strips before dicing to get a small dice. Repeat with remaining three pieces.
4. On a cutting board score and dice tomato and add to bowl.
5. Rinse and chop green onion and add to bowl. Mix with a spoon and add evenly to individual containers.
6. To make dressing one, add jelly and vinegar to a mason jar or small container and mix with a fork until jelly is dissolved. Add oil and seasoning. Store until ready to use.
7. To make dressing two, chop mint and onion and add to mason jar or container. Add vinegar, oil and seasoning and mix well. Store until ready to use.
8. Heat a large skillet over medium- high heat for two minutes. Add shrimp to skillet in an even, flat layer. Cook for 2-3 minutes per side. *If all of the shrimp doesn’t fit into the skillet, lower heat for the second batch to prevent over cooking shrimp.
9. Add dressing and shrimp to a pre-made bowl and enjoy!

 

A Bit Of Pecans

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So I’ve determined that for the next few posts I will alternate between a meal and the cocktails and dressing series. I won a herb garden from a fundraising event I recently attended and have been testing out my green thumb to support both dishes and drinks. When a friend of mine brought me some fresh Louisiana pecans, I thought that would be great with some herbs in a fish dish. I had some catfish on hand from a previous indieplate.com order and some veggies from my farmers market trip and below is the creation that came from it. Hope you enjoy it if you try it and share your thoughts!

Pecan Topped Catfish
Serves 2

Ingredients:
2 medium red potatoes (1 cup chopped)
2 fillets of catfish
1.5 cups of string beans
1 cup sliced yellow onion
2 tsp. coconut oil or oil of choice
¾ cup of water
2 tbsp. onion powder
2 tbsp. sea salt
2 tbsp. coarse black pepper
2 tbsp. garlic powder
2 tsp. of chives minced (reserve for plating)

Ingredients Pecan Topper:
2 tbsp. chopped pecans
1 tsp. fresh chopped rosemary
1 tsp. fresh chopped thyme
1 tsp. fresh chopped oregano
1 tbsp. butter

Directions:
1. Diced a small onion. (If onion is larger than what is needed, chop it and store it in a Ziploc bag in the freezer for an easy addition during the week.)
2. Wash and dice the potatoes and add the potatoes and half of the onion to a large skillet over medium heat.
3. Add 1 tsp. of each seasoning to the potatoes. Let them begin to brown slightly (3 mins) before adding ¼ cup of the water. Let cook for 5 minutes before putting them in a bowl for later use. (They will not be cooked through completely.)
4. Rinse out pan and add coconut oil over medium heat. While heating, add 1 ½ tsp of each seasoning to the fish (add 1 tsp of cayenne to each to boost the heat). Place in heated skillet seasoned side down and season the other side with the same amount. Sear on each side for 3 minutes.
5. While the fish sears, rinse green beans and cut off rough ends. You can leave them whole or cut in half. Add green beans and remaining onion to a small pan over medium heat with ¼ cup of water and remaining seasoning. Once it begins to boil, cover and reduce heat to medium low.
6. Once fish is browned make room in the pan and add back in the potatoes and onion to continue cooking. Add another ¼ cup of water. Top and reduce heat to medium low.
7. Let green beans and fish cook for an additional 5 minutes.
8. In a small saucepan, melt butter over medium heat. While the butter melts chop pecans and herbs before adding to saucepan. Stir every 30 seconds for 2 minutes to lightly toast the mixture. Do not let the nuts burn.
9. Turn off all pots. Plate potatoes, then top with the fish and add half of the pecan mixture to each fillet. Add green beans beside the fish and sprinkle 1 tsp of chives over each plate.
10. Enjoy!

 

A Bit Of Strawberries

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Seasonal strawberries are a wonderful addition to many spring dishes. I used it both in the dish and as a fresh pitcher of strawberry lemonade. I was happy to make this dish for the BREADA pop up mobile market last Wednesday. I decided to take my own advice and make some chicken salad to go on top. Everyone has their own recipe and I’ll admit, I’m guilty of modifications depending on my mood. 🙂 I previously shared a chicken salad recipe and I modified the dish with oven baked chicken. See the ingredients and recipes below. The goat cheese can be substituted for blue cheese or any other preferred. Feel free to share your thoughts if you try it.

Strawberry Spinach Salad
Serves 4

Ingredients:

6 cups of fresh spinach
1 cup sliced white onion
½ cup of water
2 tbsp. chocolate raspberry balsamic vinegar (Miletello’s)
2 tsp. rice wine vinegar
1 tbsp. olive oil
½ tsp. sea salt
½ tsp. coarse black pepper
1 cup of sliced strawberries
1/4 cup of chopped pecans
2 tbsp. goat cheese (optional)

Directions:

1. Wash spinach by filling a large bowl or sink with water and covering the leaves for 5 minutes. In an even layer, place leaves on a bed of paper towels or strain with a salad spinner. Set aside.
2. Cut the ends off and peel a small white onion. Cut the onion in half and slice each half into thin strips.
3. Place the onion in a pan over medium heat with the water and stir every 3-5 minutes for 12 minutes. Onions will begin to caramelize.
4. While onions cook, add balsamic vinegar and rice wine vinegar to a medium-sized bowl and whisk in the olive oil until well mixed. Season with the salt and pepper.
5. Stir onions and turn off heat before slicing the spinach into ribbons and adding it to the dressing. This helps to break down the spinach and is easier to eat. Toss the spinach with a gloved hand or tongs until evenly coated.
6. Thinly slice strawberries and toss with the spinach. Plate the mixture and add ¼ of the onions to each plate and add a tablespoon of chopped pecans to each plate. Add ½ tbsp. of goat cheese to each plate if preferred.
7. Enjoy.

Note: To make this a full meal, add chicken salad, grilled chicken or a protein of choice.

A Bit Of Filleting

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I went back for round two with the flounder since my last experience was so delightful. I’ve never filleted a fish and I now understand and praise the efforts of the local fisherman who do this daily. While I am proud of my efforts and the outcome, let me just say, that was work—which is saying a lot for me. Maybe practice makes perfect? I certainly hope so. While my knife filleting skills need work, the fish was delicious and a very quick dish to prepare once filleted. I simply used olive oil and a few basic seasonings for flavoring. I paired the fish with some leafy beet greens and Swiss chard from Saturday’s trip to the market.

A glass of red and some homemade chocolate chip cookies also made for a wonderful finish to the day. Next up, I think I’ll try my hand at curing some fresh pork belly from the market. Wish me luck! Below is the recipe from the fish and tips of great sides if you decide the chocolate cookies must be skipped.

 

Ingredients:

  • 2 cups raw Swiss chard
  • 1 cup of raw beet greens
  • 1-2 fillets of flounder (about 1/3 lb.)
  • 1/2 tbsp. olive oil
  • ½ tbsp. butter
  • 2 tbsp. rough chopped parsley
  • 1 tbsp. lemon juice
  • 2 tsp. sea salt
  • 2 tsp. coarse black pepper
  • 1 tsp. cayenne pepper
  • 2 tsp. onion powder
  • ¼ cup of water

Quick tip: I chop all of my greens and store them in gallon-sized Ziploc bags as soon as I buy it. This helps with meal prep during the week.

Quick Sides:

1 cup of quinoa with 1/2 cup of chopped mushrooms, 1 cup of chicken broth and herbs and seasonings of your choice. (2 servings)

1 cup of rice with 1 tbsp chopped cilantro and 1 tbsp of chopped flat leaf parsley cooked in chicken broth for more flavor. Add salt and pepper to taste.

Directions:

  1. Google directions on filleting fish if using whole. (I did not and paid in time.)
  2. Wash and chop your greens into 1 inch thick pieces for quick cooking. Put greens in a medium-sized pot with the water, butter and half of the seasonings over medium heat.
  3. Heat olive oil over medium heat. It should sizzle when hot or you can test it with a drop of water. While the oil heats, season fish with half of the remaining pepper, salt and onion powder on one side.
  4. Once hot, place the seasoned-sized down and use the remaining seasoning on the other side. Let cook for 1-2 minutes.
  5. Stir greens and reduce heat.
  6. Flip fish and add parsley and squeeze lemon over the fish before topping the pan and turning off the heat. It will continue to cook.
  7. Check greens. They should be wilted and tender.
  8. Turn off heat and plate the fish and greens.
  9. Enjoy.

A Bit Of Preparation

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A lot of my friends know I often bring my lunch to work; it’s cost effective and I know exactly what’s in it. I often use part of my weekend to prep meals for the week, both lunch and dinner. I made a simple chicken salad that was great for lunch today. One can makes enough for 3 to 4 servings. You can also sear fish or chicken to go with a salad or sides of your choice. Yesterday evening I made a brining solution for the two beautiful whole, fresh flounder I picked up at Saturday’s Farmers Market. I let the flounder soak overnight and seared them in olive oil and finished the fish in the oven with fresh lemon, capers, butter and parsley. I wilted some beet greens and Swiss chard with garlic, topped them with pickled onions and carrots and topped the fish with microgreens from the farmers market which packs the nutrients  of broccoli, kale and assortment of other veggies without requiring me to eat them all tonight. And while this dish is absent of a carb or starch, I should mention I roasted potatoes with onions for my leftover fish; tonight I am saving myself for the ice cream I also made this weekend. Should I add chocolate? I think so. 🙂

Check out the recipes below. The chicken salad took all of 5 minutes and the fish dish took 35 minutes. Now I could be faster with my knife and potato peeler but if you have a partner or kids, they can make easy work of the pickling job or chopping the greens.

Chicken Salad Ingredients:
1 can chicken or 1 cup of leftover baked or roasted chicken
1/2 cup of minced celery
1/4 cup minced yellow onion
1 1/2 tbsp mayo
1 tbsp creole mustard
1 tsp cayenne
1 tsp sea salt
1tsp coarse black pepper

Directions:
1. Chop celery and onion.
2. Open and strain can of chicken by pressing lid down to release liquid and place in a small bowl.
3. Add celery, onion mayo, mustard and seasoning. Mix well.
4. Top with foil and place in fridge until ready to serve.

Day 1:
Flounder Brine Ingredients:
Ziploc gallon bag
Measuring cup
3 cups of water
1 1/2 tbsp sea or kosher salt
1 1/2 tbsp sugar
3-6 bay leaf depending on size
2-4 pieces of lemon peel

Directions:
1. Place fish in Ziploc bag after rinsing.
2. In a measuring cup, add water sugar and salt and stir until dissolved. Pour into Ziploc bag.
3. Add bay leaf.
4. Cut the ends off of a lemon and the  zest from each side. Avoid cutting into the fruit. Add to the Ziploc bag.
5. Seal and squeeze excess aid from the bag, being mindful of the water solution.
6. Store on a plate in the fridge overnight.

Day 2:
Seared Flounder Ingredients:
Flounder in brine
1 tbsp olive oil
1 tbsp butter
1/2 cup chopped parsley
1/2 lemon or 2 tbsp juiced
1 tbsp capers (optional)
2 tsp sea salt
2 tsp coarse black pepper
2 tsp onion powder
2 tsp garlic powder
1 cup of chopped beet greens
1 cup of chopped Swiss chard

Pickled Veggie Ingredients:
1 carrot shredded with potato peeler
1/2 onion sliced thin
1/4 cup rice wine vinegar
1/2 tbsp sugar
1/2 tsp salt
1 tsp coarse black pepper
1/2 tsp cayenne

Directions:
1. If cooking potatoes, slice 3 in half and then  into 1/2 inch thick pieces and add to a cooking sheet covered in parchment paper with thin slices onion. Drizzle olive oil, salt pepper and garlic powder and add to a preheated 375 degree oven. If no potatoes still heat oven for the fish. (Optional)
2. In a medium-sized bowl, add vinegar and sugar and mix until dissolved.
3. Peel carrot then shred, using a potato peeler, into the bowl.
4. Thinly slice onion and add to the bowl. Add seasoning and mix with a fork before topping with foil and setting it aside.
5. Heat olive oil in a large skillet over medium high heat.
6. Rinse fish in cool water to remove excess salt and place on a plate. Season each fish with a fourth of the seasoning on one side. Once pan is hot place seasoned-side down. Season other side.
7. Let it cook for 3 minutes. Then flip to other side and reduce heat to medium for 2 minutes. Squeeze in lemon juice to deglaze the pan, then add parsley, butter, capers and a splash of water and place in oven for 5 minutes or so depending on size of fish.
8. While fish cooks, add greens to a non-stick pan and cook for 3 minutes with garlic, 1/2 tsp of salt and pepper and a pinch of water.
9. Turn off heat and remove everything from the oven carefully.
10. Plate greens first, then picked veggies. Place the fish on top. Add micro greens or a little chopped parsley to the top and enjoy.