Ecco Wellness

Garlic Butter Fish

Ingredients
12 oz. (340 g) firm white fish fillet (halibut, cod or po***ck fillet)
salt
ground black pepper
3 dashes cayenne pepper
2 tablespoons corn starch
2 tablespoons cooking oil
lemon wedges
Garlic Butter Sauce
1/2 stick (4 tablespoons) salted butter, melted
3 cloves garlic, minced
1/2 tablespoon lemon juice
1 tablespoon chopped parsley

Brazilian Fish Stew (Moqueca!)

INGREDIENTs
Fish:

1 – 1 1/2 pounds firm white fish- Halibut, Black Cod, Sea Bass ( thicker cuts are best)

1/2 teaspoon salt
one lime- zest and juice
Stew/ Sauce:

2–3 tablespoons coconut or olive oil (or use Dende – Brazillian Red Palm oil for the best flavor!)
1 onion- finely diced ( red, white or yellow)
1/2 teaspoon salt
1 cup carrot, diced
1 red bell pepper, diced
4 garlic cloves- rough chopped
1/2 jalapeno, finely diced
1 tablespoon tomato paste
2 teaspoons paprika
1 teaspoon ground cumin (or whole seed)
1 cup fish or chicken stock
1 1/2 cups tomatoes, diced ( preferably fresh)
1 14 ounce can coconut milk ( liquid and solids)
more salt to taste
1/2 cup chopped cilantro, scallions or Italian parsley
squeeze of lime
Serve over cilantro rice, basmati rice, black rice or everyday quinoa.

Fish Piccata

Ingredients
All-purpose flour, for dredging (about 1/2 cup)
Four 6-ounce (170g) thin boneless, skinless white-fleshed fish fillets, about 1/2- to 3/4-inch thick, such as flounder, scrod, haddock, or branzino
Kosher salt and freshly ground black pepper
1/4 cup (60ml) vegetable oil
1/3 cup (80ml) dry white wine
1 1/2 tablespoons (1/2 ounce; 15g) drained capers in vinegar
4 tablespoons (60g) unsalted butter, cut into tablespoon-size pieces, plus 1 tablespoon (15g) unsalted butter mashed into a paste with 1/4 teaspoon all-purpose flour
1 tablespoon (15ml) fresh lemon juice from 1 lemon
1 1/2 tablespoons (1/4 ounce; 8g) minced flat-leaf parsley leaves and tender stems

Easy Mongolian Beef

Ingredients
▢1 pound flank steak
▢1/4 cup cornstarch
▢1/4 cup canola oil
▢2 teaspoons fresh ginger , minced
▢1 tablespoon garlic , minced
▢1/3 cup lite soy sauce , low sodium
▢1/3 cup water
▢1/2 cup dark brown sugar
▢4 stalks scallions , green parts only, cut into 2 inch pieces

MACARONI SALAD

INGREDIENTS
SALAD
8 oz (250g) dry macaroni pasta

1/2 medium red bell pepper (capsicum), seeded and finely chopped
1/2 medium red onion, finely diced
1 small carrot, peeled and shredded
2 dill pickles, finely chopped
1/4 cup chopped celery
DRESSING
1 cup mayonnaise, (S&W, Best Foods, Hellmann's, Japanese or any whole egg mayo)
1/4 cup sour cream
2 tablespoons white vinegar, (adjust to taste)
1 tablespoon Dijon mustard
2 tablespoons fresh parsley, chopped
1 tablespoon fresh chives
1 1/2 teaspoons sugar
1 teaspoon minced garlic
1 1/4 teaspoon salt
1/2 teaspoon pepper

BRAISED SHORT RIBS

3-4 pounds bone-in short ribs
1 tablespoon kosher salt
1 1/2 teaspoons pepper
2 tablespoons Vegetable oil separated
1 onion chopped
3 carrots peeled and chopped
4 stalks celery chopped
6 cloves garlic minced
3 cups pomegranate juice
1/4 cup packed brown sugar
3 tablespoons balsamic vineger
1/2 cup low sodium beef broth
1 tablespoon Dijon mustard
1 1/2 teaspoons liquid smoke
1 tablespoon chili powder
2 tsp EACH dried basil, dried oregano
1 tsp EACH dried parsley, dried rosemary
1/2 tsp EACH paprika, salt, pepper, dried thyme
pinch - ¼ teaspoon red pepper flakes optional
2 bay leaves

Slow Cooker Red Wine-Braised Short Ribs

INGREDIENTS
1 large yellow onion
2 medium carrots
2 medium stalks celery
3 to 3 1/4 pounds bone-in English-style beef short ribs
3 teaspoons kosher salt, divided
1/2 teaspoon freshly ground black pepper
1 tablespoon vegetable or canola oil
1 cup low-sodium beef broth
2 bay leaves
4 fresh thyme sprigs
1/4 cup all-purpose flour
2 tablespoons tomato paste
3 cups dry red wine

Garlic Braised Short Ribs With Red Wine

INGREDIENTS
Yield: 6 servings
2
tablespoons vegetable oil
5
pounds bone-in short ribs, at least 1½ inches thick
Kosher salt and freshly ground pepper
2
large heads garlic, halved crosswise
1
medium onion (about 10 ounces), chopped
4
ribs celery (about 8 ounces, chopped
2
medium carrots (about 6 ounces), chopped
3
tablespoons tomato paste
2
cups dry red wine (about half a bottle)
2
cups beef stock or bone broth (use beef bouillon dissolved in water if unavailable; chicken stock will work in a pinch), plus more as needed
4
sprigs thyme
1
cup parsley, coarsely chopped
½
cup finely chopped chives
1
tablespoon finely grated lemon zest

Asian salmon recipe

Ingredients
1 tbsp soy sauce
1 tsp caster sugar
1 lime, juiced
1 red chilli, deseeded and finely chopped
2cm piece ginger, peeled and grated
2 garlic cloves, finely chopped
2 x 260g packs boneless salmon fillets
2 pak choi, quartered
1 tbsp sesame oil
For the slaw
1 cucumber, grated
1 carrot, peeled and grated
½ white cabbage, finely shredded
3 spring onions, finely sliced
2 tbsp chopped coriander
2 tbsp cashew nuts, roughly chopped (optional)
½ tbsp sesame oil
1 tsp mirin (see Tip, below)
1 lime, juiced

Gluten Free Asian Cobb Salad Recipe

Ingredients
▢1 cup gluten-free sesame salad dressing , use divided
▢3 tablespoons honey
▢1 pound boneless, skinless chicken breasts
▢Kosher or fine sea salt
▢Black pepper
▢1 tablespoon olive or vegetable oil
▢6 cups shredded Napa cabbage
▢2 cups shredded Romaine lettuce
▢2 cups shredded carrots
▢1 red bell pepper , cored, seeded, and finely sliced
▢1 bunch green onions , thinly sliced on the diagonal
▢1 English (hot house) cucumber, halved lengthwise and thinly sliced
▢1 teaspoon sesame seeds
▢¼ cup cilantro leaves
Instructions
▢
Combine ½ cup of the dressing with the honey and place in a large plastic food storage bag. Add the chicken breasts, toss to coat and marinate in the refrigerator for 30 minutes to 12 hours.
▢
Remove chicken breast from the refrigerator and discard the marinade. Pat the breasts dry with paper towels and season with salt and pepper. Heat a large skillet over medium-high heat and coat the bottom of the pan with the oil. Add the chicken breasts; cook for 2 minutes or until golden browned, flip and cook for another 2 minutes. Cover the pan; lower the heat to medium and cook for another 4 to 8 minutes depending on the thickness of the chicken breasts. Let sit for 5 to 10 minutes then slice thinly.
▢
Combine the Napa cabbage with the romaine and place in a layer on a large platter. Arrange the chicken slices, carrots, red pepper, green onions and cucumbers on top of the cabbage/lettuce mixture in rows. Sprinkle with a little more salt and pepper, the sesame seeds, cilantro leaves, and the remaining dressing. Serve immediately.

Ingredients
For Asian Salad:

1 large head of romaine or butter lettuce
½ small head red cabbage
½ small head Napa cabbage
2 to 3 large carrots, grated
3 green onions, chopped
¼ cup freshly chopped cilantro
1 cup cooked edamame beans
1 cup canned mandarins, drained of juices
¼ cup sliced almonds
1 cup wonton crisps
For Sesame Dressing:
¼ cup soy sauce
1 tbsp rice vinegar
1 tbsp sesame seed oil
1 to 2 tbsp honey
1 tbsp sesame seeds

1 pressed garlic clove
1 tsp grated or pureed ginger
For Teriyaki Chicken:
4 large boneless, skinless chicken breasts
1 tbsp cooking oil
1/4 cup soy sauce
1/4 cup water
1/4 cup brown sugar
1 tbsp sesame seed oil
1 tbso rice vinegar
5 to 6 garlic cloves, finely minced or pressed
1 tbsp ginger, pureed or grated
1 1/2 tbsp cornstarch, or 1 tbsp arrowroot powder
2 tbsp water
sesame seeds, for garnish

Braised Short Ribs

Ingredients

Deselect All

1/4 cup high-gluten flour

1 ounce salt

1 ounce black pepper

Eight 3-bone 8-ounce beef short ribs

6 ounces olive oil

2 carrots, sliced

2 onions, chopped

4 ounces chopped garlic

4 cups beef stock

4 sprigs fresh rosemary

Chopped fresh parsley, for garnish

Mashed potatoes, for servings