Tasty meat-free alternatives: Giada’s sole, salmon

Herbed quinoa makes a perfect accompaniment to Lenten entrees

Video: Giada cooks up 2 simple seafood dinners

Closed captioning of: Giada cooks up 2 simple seafood dinners

Advertise | AdChoices

>>> giada today, our contribut contributor is here. let's start with the basics. you're in the supermarket, shopping for fish fillets or whole fish. what are you looking for?

>> when you're buying fish, first of all, make sure it doesn't have any discoloration and that it's nice and moist, especially in the corners. when fish has been sitti for too long that's where you start to see.

>> do you touch the fish? looking for firmness?

>> you can touch it, it should bounce back a little bit. the meat of the fish should all be together. it shouldn't start to separate.

>> when it comes to whole fish?

>> it's a different story but the scales should all be very tight to the skin and the eyes should be nice and bright as you see that one is. you want to make sure, give it a nice smell if you can.

>> if it's a little off --

>> if it's a little off, get away from it.

>> forget about it?

>> exactly.

>> this is incredibly easy?

>> very, very easy. if you like sole, and i think you do.

>> i love sole.

>> my daughter love it is because it doesn't have a fishy --

>> even people who aren't sure if they like fish love sole.

>> put this down. you're going to try to learn something today. salt and pepper everything. pepper, little olive oil . we're going to stick this in the broiler. it cooks in five minutes.

>> there's olive oil on it already. a little more?

>> never hurt anyone. give it a nice tan. put it in the broiler for five minutes. the fish starts to -- the meat starts to flake and it's ready. it ends up looking like that. we'll make a really easy sauce. greek yogurt .

>> whisk?

>> sure. agave.

>> molasses is a little too smoky -- go ahead.

>> mustard?

>> little dijon. lemon juice and chives for color and a little onion flavor. mix it all together. and you see with the agave, you could use honey. it's a more floury flavor that overpowers the fish.

>> you're not going to cook it in this? this is the sauce.

>> no. it goes on top. mix it really well because you want it to emulsify and get thick like a dressing. you got muscle there.

>> muscles, plural.

>> you're only using one muscle in that arm. pour over the fish. that's it.

>> perfect. if you're not a sole fan you'll move on to salmon .

>> that sauce works over any kind of fish or chicken. if you are a salmon fan, this is really good. cut the salmon . again, salt and pepper and olive oil .

>> are you looking for farm raised or wild salmon ? what do you like?

>> obviously, i like wild.

>> right.

>> it depends on what you can find in the grocery store. i wouldn't eat a ton of farm raised if i were anybody. once in a while , no big deal . not all the time. if you can avoid it, even better.

>> great.

>> now make a little topping. you're thinking you're done, you're not. parsley, chives, lemon zest . matt does not like to use his hands.

>> i don't know if i washed my hands before the segment. that's why i didn't do that.

>> sprinkle it?

>> go ahead.

>> more than sprinkle really, we're supposed to pat it down but since you don't want to use your hands.

>> almost a rub you've made?

>> exactly. see how pretty that looks?

>> yes.

>> 375.

>> for how long?

>> ten minutes. sometimes less, depending on the thickness of the salmon ?

>> you wouldn't broil it?

>> no, this we're baking. baked salmon , broiled sole. now we make a topping.

>> hi, guys.

>> we're here to eat.

>> something nice and light. chopped arugala. go ahead. he keeps thinking i'm not going to make him work. capers.

>> lemon juice again?

>> lemon juice .

>> what spices are here?

>> red pepper and a little lemon zest . we're going to do olive oil and salt.

>> sorry, sorry, sorry. go ahead. natalie, do the olive oil there team work , guys.

>> mediterranean diet .

>> it is, it is. and the great thing about these sauces is that they come together really fast and you can use them all -- there we go. you can use them on anything. this can be over steak, chicken, any kind of fish. i hear from a lot of people nobody likes the skin on the salmon .

>> i love the skin.

>> some people do. the problem is that it's hard to get crispy. so you can always have the person -- your fish person anywhere take it off for you if you prefer.

>> like a chimichurra this one.

>> exactly but with arugula.

>> these look great.

>> done.

>> delicious.

>> great steals and deals after your local news and weather. wednesday morning, february 27th , 2013 . it is a soggy day so far here in new york city . luckily, we're inside studio 1a .

Show transcript

TODAY recipes

updated 2/27/2013 9:18:37 AM ET

Print
Font:
+
-

It’s the middle of Lent, when many people are looking for ideas for meat-free Friday dinners. Giada De Laurentiis offers two delicious options: broiled sole with lemon chive sauce, and baked salmon with arugula salsa verde. Either can be served with hebed quinoa.

Recipe: Broiled sole with lemon chive sauce (on this page) Recipe: Herbed quinoa (on this page) Recipe: Baked salmon with arugula salsa verde (on this page)

Recipe: Broiled sole with lemon chive sauce

Giada De Laurentiis

Ingredients

Fish
Vegetable oil cooking spray
8 (2-ounce) skinless sole fillets
2 tablespoons extra-virgin olive oil
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
Sauce
1/3 cup plain low-fat (2%) Greek yogurt
1/2 teaspoon light agave or honey
1/2 teaspoon Dijon mustard
2 tablespoons lemon juice
2 tablespoons chopped fresh chives
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper

Preparation

For the fish: Preheat the broiler.

Spray a heavy baking sheet or glass baking dish with vegetable oil cooking spray.Arrange the sole fillets in a single layer on the baking sheet. Season with the salt and pepper and drizzle with the olive oil. Broil until cooked through and the flesh flakes easily with a fork, 5 to 6 minutes. Set aside to cool slightly.

For the sauce: Meanwhile, in a small bowl, mix together the yogurt, agave, and mustard until smooth. Whisk in the lemon juice, chives, salt, and pepper.

Transfer the sole to a serving platter and drizzle with the sauce.

Serving Size

Makes 4 servings

search for more recipes in TODAY Food

Print Email Save to my recipe box Go to my recipe box

Recipe: Herbed quinoa

Giada De Laurentiis

Ingredients

Quinoa
2 cups low-sodium chicken broth
1 1/2 cups quinoa
Dressing
1/4 cup extra-virgin olive oil
2 teaspoons grated lemon zest
1/4 cup fresh lemon juice (from 1 large lemon)
3/4 cup chopped fresh basil leaves
1/4 cup chopped fresh flat-leaf parsley leaves
1 tablespoon chopped fresh thyme
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper

Preparation

For the quinoa: In a medium saucepan, bring the chicken broth and quinoa to a boil over medium-high heat. Reduce the heat so that the broth simmers, cover thepan, and cook until all the liquid is absorbed, 12 to 15 minutes. Transfer the quinoa to a large bowl.

For the dressing: Meanwhile, in a small bowl, whisk together the olive oil, lemon zest, lemon juice, basil, parsley, thyme, salt, and pepper.

Pour the dressing over the quinoa and toss until all of the quinoa is coated.

Serving Size

Makes 4 servings

search for more recipes in TODAY Food

Print Email Save to my recipe box Go to my recipe box

Recipe: Baked salmon with arugula salsa verde

Giada De Laurentiis

Ingredients

Sauce
1 cup finely chopped arugula
2/3 cup finely chopped fresh flat-leaf parsley leaves
1/2 cup extra-virgin olive oil
1/4 cup capers rinsed and drained
1 teaspoon grated lemon zest
2 tablespoons fresh lemon juice
3/4 teaspoon kosher salt
1/4 teaspoon crushed red pepper flakes
Fish
2 tablespoons chopped fresh flat-leaf parsley leaves
2 tablespoons chopped fresh chives
1 teaspoon grated lemon zest
4 (4-ounce) skinless salmon fillets, each about 1-inch thick
1 tablespoon extra-virgin olive oil
1 teaspoon kosher salt
3/4 teaspoon freshly ground black pepper
Lemon wedges, for serving (optional)

Preparation

For the sauce: Stir the arugula, parsley, olive oil, capers, lemon zest, lemon juice, salt, and red pepper flakes in a small bowl to blend.

For the fish: Position an oven rack in the center of oven. Preheat the oven to 375 F.

Mix the parsley, chives, and lemon zest in a small bowl to top the fish.

Coat the salmon fillets all over with the olive oil. Put the fish on a rimmed baking sheet. Sprinkle on both sides with the salt and pepper. Sprinkle theherb topping over the top of the fish fillets, pressing slightly to adhere.

Bake the fish until medium, about 9 to 10 minutes. Transfer 1 fish fillet to each of 4 plates. Spoon the salsa verde alongside. Serve with lemon wedges, if desired.