Appetizer, Recipe

Haringsalade (Herring Salad)

If I would have seen this before I went low carb, I would have eaten tons!

1 small jar of herring in sour cream, 12oz
2 beets, boiled and peeled
1 large potato, boiled and peeled
1 large apple, crisp
6 tiny dill pickles
1 tablespoon of capers
1 small shallot or onion
2 tablespoons of mayonnaise

Four slices of white bread

Dinner, Recipe

Beer-Battered Smelts

I grew up eating smelts.  They USED TO BE the cheap fish.  The last time I saw a package of them, my jaw hit the floor.  And how did we eat them?  We just dredged them in seasoned flour and fried them until crispy (then dipped them in Ranch).  Well, here’s a different method for ya’!


1 ½ cups flour
1 ½ teaspoons Lawry’s seasoned salt
1 pinch of cayenne pepper
1 teaspoon Old Bay seasoning
12 ounces beer, Pilsener style or one lighter in flavor
1 pound smelt (24 to 32 fish), cleaned if available
½ cup flour, for dusting fish
Lemon wedges and tartar sauce for serving

Dinner, Journal, Level 1, Levels 2 And Above, Lunch, Recipe

What is Swai?

That is the question I asked myself when a reader asked if I had any recipes for it. From what I read, I would view it like I do tilapia: very mild fish that needs a kick if you want any flavor. When I’m feeling especially lazy (cough) my go-to seasoning for pretty much anything is Pappy’s (not the Hot/Spicy one and not the low salt … tried both and the former is TOO salty and the latter is just there). If you can’t find that seasoning blend where you are, I’m sure there’s one similar (it’s paprika, onion powder, garlic powder, salt, pepper, and a few other things I have been unable to identify, thus replicate). There was one creole seasoning I used to use but it’s been so long since the stores in my area stopped carrying it that I don’t even remember what the name of it was.
So, since I had never heard of the fish, I went to Google and found some recipes that I think sound wonderful. If you try them, let me know which one you liked the most. If I come across this fish, I’ll give that recipe a shot.

Swai Filets – Greek Basil, Garlic Parmesan

12 ounces swai fillets (2 Filets. Some are larger, some are smaller)
2 tablespoons extra virgin olive oil
1 teaspoon fresh greek basil (or sweet basil if you can’t find the Greek version)
1 teaspoon garlic powder
2 tablespoons grated parmesan cheese (one for each filet)
1 lemon, juice of
salt and pepper (optional)
Blackened Swai Fillets

4 1/2 tsp Paprika
1 tsp Onion Powder
1 tsp Dried Oregano
1/2 tsp Ground Black Pepper
1/2 tsp Kosher Salt
1/2 tsp White Pepper
1/2 tsp Dried Thyme
1/4 tsp Ground Cayenne Pepper
6 Swai Fillets (about 2 pounds total)
Olive Oil
Baked Parmesan Fish
1/3 cup grated Parmesan cheese
2 tablespoons all-purpose flour (just substitute more Parmesan for the flour)
1/2 teaspoon paprika
1/4 teaspoon salt
1/8 teaspoon pepper
1 egg
2 tablespoons milk (or cream/half and half)
4 orange roughy or catfish fillets or swai(4 ounces each)
Clean Eating Swai Recipes
1 bag swai fillets
4 Tbsp. extra virgin olive oil
½ cup dry white wine
2 tbsp. fresh lemon juice
3 tsp. chopped garlic
1 tsp. salt
1 tsp. pepper
1 tsp. paprika
2 tbsp. chopped fresh cilantro
Ginger Sesame Swai
1 lb swai or tilapia
4 tsp olive oil
4 tsp rice vinegar
3 tsp light soy sauce
2 tbsp minced garlic
½ tsp dried ginger
Sesame seeds (I just shook the seeds over the fish so not sure how much would be needed)
Parmesan & Almond Crusted Swai
1 egg
1/2 c milk
1/4 c whole, dry roasted almonds
1/8 c panko bread crumbs (I’d probably a little more almonds and Parmesan instead)
3 tbsp grated Parmesan and/or Romano cheese
1 1/2 tsp granulated garlic
1/2 tsp salt
1 tbsp freshly ground pepper
1 tsp freshly grated lemon peel
2 – 4 fillets of swai (aka bassa)
Swai in Turmeric-Chili Gravy with Tomatoes
1 lb. swai (or other catfish) fillets, cut into bite-size pieces
1 tsp. turmeric, divided
1 1/2 tsp. kosher salt, divided
canola oil (enough to coat the skillet)
1 medium yellow onion, sliced
2 medium tomatoes, chopped
1/2 tsp. (or more, to taste) chili powder (like McCormick Chili Powder)
handful of cilantro
Baked Fish with Fresh Chiles
4 large swai fillets
1 large sweet onion, cut into thick slices
1 large poblano pepper, sliced into rings
1 red bell pepper, sliced into strips
1 Fresno pepper, sliced (optional)
1 jalapeño pepper, sliced
1 serrano pepper, sliced
Handful of chopped cilantro
1 lemon, sliced
Juice of 1 lime
1 teaspoon smoked Paprika
1 teaspoon granulated garlic
Salt and fresh cracked pepper
Olive oil


Fish-Free Worcestershire Sauce

Here’s my recipe for Fish-Free Worcestershire Sauce. I found the tamarind paste at an Indian (Asia) grocery store locally. I had eaten some Mexican tamarind candy before, looked at many Mexican grocers and no one knew what I was talking about. I walk into the Indian grocer, ask for tamarind paste, he says, “Sure! Right over here.” I could have hugged him! The amount of ingredients can be played with but the most important are the tamarind and vinegar. Tamarind is what gives Worcestershire sauce it’s unique flavor and color.

Anyway, here’s the recipe:


To make about 2 cups:

  • 1 large Onion, chopped
  • 2 cloves of Garlic, crushed
  • 1 1/4-in thick slice Ginger
  • 3 T. Yellow Mustard Seeds
  • 1 t. Black Peppercorns
  • 2 t. Red Pepper flakes
  • 1 1-in. Cinnamon stick
  • 1 t. Cloves, whole
  • 1/2 t. Cardamom Pods
  • 2 c. Vinegar
  • 1/2 c. Molasses
  • 1/2 c. Dark Soy Sauce
  • 1/4 c. Tamarind Pulp
  • 2 T. Salt
  • 1/2 t. Curry Powder
  • 10 Kalamata Olives, pitted and crushed
  • 1/2 c. Water

Place the onion, the garlic, the mustard seeds, the red pepper flakes, the peppercorns, the ginger, the cinnamon, the cloves and the cardamom on a large piece of cheesecloth and tie in a little bag.

In a large saucepan, combine the spice bag with the vinegar, the molasses, the soy sauce and the tamarind. Bring to a boil, reduce heat and let simmer for 45 minutes.

Mix together the salt, the curry powder, the kalamata olives with the water. Add to the liquid in the saucepan. Remove from heat. Pour the contents of the saucepan (including the spice bag) into a quart jar. Cover with plastic wrap (to prevent the vinegar from degrading the lid), lid and ring. Place in the refrigerator for two months, shaking occasionally. Place a small holed strainer over a bowl and strain the liquid. Squeeze the spice bag over the strainer and discard. Bottle the sauce. Keep in the refrigerator and shake well before use.