Archive for the ‘Hel’s Kitchen’ Category

Fast ‘n Easy Fish Tacos with Tangy Mango Salsa

Sunday, January 11th, 2009

Organic/natural ingredients taste best.

fishtacoThis taco is a winner for lunch,


snack or dinner.

You’ll need:


1 Mango cut from pit into chunks
3 Plum Tomatoes cut in half
One very small wedge of Red Onion about 1/2 inch wide
1/2 Cup Cilantro leaves chopped
1 Jalapeno – small piece without rib and seeds. Can add more later for
more HEAT or add ribs ‘n seeds
Fresh Lime Juice from 1-2 limes
Dash of Sea Salt


1 Pound Halibut or other flaky white fish
2-3 Tablespoons Canola Oil
1 Tablespoon fresh Lime Juice
1/2 teaspoon Chili Powder
Salt & Pepper to taste
1 teaspoon Organic Sugar
1 Cup very thinly shredded Green/red Cabbage or Lettuce if you prefer
6 Whole Wheat Tortillas or other good quality
Small bowl of Sour Cream

2 Cans Organic Black Beans with liquid
5 Tablespoons Toasted Sesame Oil
2+ Cloves minced Garlic
4 Scallions Sliced crosswise small rounds
2+ teaspoons Organic Shoyu Soy Sauce or to taste

Avocado slices and lime or lemon wedges

One medium sized heavy skillet (NOT nonstick)
Baking pan oiled
Oven on broil, rack on 2nd level from top
4 Servings or 1-2 more if less fish is used for each tortilla

To prepare:

In a small dish marinate halibut turning on both sides in oil, lime juice, chili powder, sugar, salt & pepper just until salsa is done.

For the Salsa:
In a blender put in all Salsa ingredients and pulse till chunky. Pour into bowl, cover and set aside.

Heat skillet on medium flame and add sesame oil. Allow to heat for about 2 minutes. Add black beans and garlic and sauté till liquid is almost gone. Add Shoyu/soy sauce to taste. Add scallions and mix. Turn off heat and allow to stand.

Turn oven to broil. Cut fish into 4 pieces. Broil fish until just done, about 5 minutes. Check that it’s opaque and flakes easily. Allow to cool.

Meanwhile warm the tortillas in the medium skillet. Flake each fillet and fill each tortilla with 1 fillet, cabbage or lettuce, and salsa. Top with sour cream. Serve tacos with side of black beans, slices of avocado, and lime wedges. This one is fun!

Wildly Broiled Salmon

Sunday, January 11th, 2009

Organic/natural ingredients are best.

salmonMarinate and broil.

That’s all.

The sake and ginger are unbelievable together.

It’s wild!

You’ll need:

1 Pound Wild Salmon Fillet
1 Tablespoon minced Fresh ginger
1 Medium Clove Garlic finely minced
1 Tablespoon finely chopped Scallions
3 Tablespoons Organic Shoyu Soy Sauce or to your taste
Salt and freshly ground black pepper
2 Tablespoons Medium to dry Japanese Sake OR Mirin
(Japanese cooking Sake found in Oriental Section of markets)
Unflavored bread crumbs or panko with a little salt
Rinsed off Capers add a delightful dimension of taste sprinkled on top of finished fish.(optional)

Oven on broil with oven rack on 2nd level
Medium glass or ceramic baking dish oiled

To prepare:

To marinate the salmon, place ginger, garlic, scallions, shoyu, salt, pepper, and sake in baking dish, mixing all together. Add fish skin side down to coat. Puncture top of fish with fork prongs and turn over flesh side down. Fork holes allow marinade to become infused in the flesh. Let stand for about 15 minutes at room temperature. Can marinate longer if desired.

Turn on broiler and allow oven to heat. Turn over fish so flesh side is up. Lightly sprinkle bread crumbs or panko over fish and broil till just done, for about 5-6 minutes or until flesh is flaky and opaque. You can even take it out a minute before as it continues to cook from residual heat. You want the salmon to be succulent and moist.

Enjoy it with a bright green salad with fruity vinaigrette dressing and/or a light fresh tomato/garlic pasta dish or light grain. If sprinkling top of salmon with capers, sprinkle lightly just before serving. This preparation is so fast that if an unexpected guest arrives (and you have enuf salmon or even another meaty fish – I always buy a little more. You never know… and the leftover is terrific flaked into a lunch salad the next day) you’ll have it ready with maybe a shorter marinade time, just a few minutes later to even more accolades!

ABOUT: Wellness Chef Helen Sandler
Lecturer, personal chef, teacher, wellness coach, & speaker, Helen promotes a healthier lifestyle through common sense, organic / natural approach to a happier, positive life.

Helen Sandler is used to being an innovator and at the cutting edge of whole foods whole grains awareness. After graduating from SUNY, New York with a teaching degree, she began to follow her real passion for healthy cooking which took her from Los Angeles to Boston to attend the cooking school of the late and great master Japanese natural chef, Aveline Kushi. Later that passion took her to Kyoto, Japan to continue her studies, where she spent four more years learning the art of healthy Japanese cooking (Seishoku).

As Wellnes Chef Helen she is the featured authority at CTNgreen /wellness with articles in the library there and the virtual paperless magazine at CTNGreen Magazine