HEALTHY MEALS

Recipe by: chef ssentongo

— * THESE ARE CAJUN ‑STYLE PAN ‑FRIED FISH FILLETS — crispy, golden, flaky white fish with a spiced cornmeal crust.  tilapia or catfish. Super fast weeknight dinner.

Serves 4

Ingredients

For the Fish

• 4 white fish fillets, 150‑180g each — tilapia, catfish, cod, or haddock work
• 1 tsp salt
• ½ tsp black pepper
• 1 tbsp lemon juice

For the Cajun Cornmeal Crust

• ½ cup yellow cornmeal, fine grind
• ¼ cup all‑purpose flour
• 2 tsp paprika, preferably smoked
• 1½ tsp garlic powder
• 1 tsp onion powder
• 1 tsp dried oregano
• 1 tsp dried thyme
• ½ tsp cayenne pepper, adjust to taste
• ½ tsp black pepper
• 1 tsp salt

For Cooking

• 3‑4 tbsp oil — vegetable, canola, or light olive oil
• 2 tbsp butter, optional for finishing

To Serve

• Fresh parsley, chopped
• Lemon wedges
• Flaky sea salt

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Method

1. Prep fish: Pat fillets very dry with paper towels. This = crispier crust. Drizzle with lemon juice, season both sides with salt + pepper. Let sit 5 min.
2. Mix crust: Combine cornmeal, flour, and all spices in a shallow dish. Mix well. That deep red color in photo comes from paprika + cayenne.
3. Dredge: Press each fillet into the cornmeal mix. Coat both sides evenly, shake off excess. Don’t let it sit too long or coating gets gummy.
4. Pan‑fry: Heat oil in a large non‑stick or cast iron skillet over medium‑high. Oil should shimmer but not smoke, ∼175°C.
5. Cook: Add fillets, don’t crowd the pan. Cook 3‑4 min per side until deep golden brown and fish flakes easily. Internal temp 63°C. Add butter last 60s and spoon over fish for extra flavor + color like in photo.
6. Rest: Drain briefly on paper towels. Sprinkle with flaky sea salt while hot.
7. Serve: Garnish with chopped parsley + lemon wedges. The green flecks + lemon in photo are key.

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Tips

• Fish choice: Tilapia and catfish are classic Southern style. Cod or haddock = flakier, milder. Avoid thin fillets like sole — they’ll overcook.
• Crispier crust: Use fine cornmeal, not coarse. Add 1 tbsp cornstarch to mix for extra crunch.
• Heat control: Too hot = burnt crust, raw inside. Too low = soggy. Medium‑high is the spot. Fish should sizzle immediately when it hits pan.
• Doneness: Fish is done when it flakes with a fork and is opaque. Don’t overcook or it goes dry.
• No frying: Bake 425°F for 12‑15 min on oiled wire rack. Spray tops with oil. Won’t be as golden as photo but still good.
• Spice level: Skip cayenne for mild. Add 1 tsp Old Bay for more classic seafood flavor.

What to serve with it

• Classic Southern: Coleslaw + hushpuppies + tartar sauce
• Lighter: Lemon rice + steamed green beans
• Sauce: Tartar — ½ cup mayo + 1 tbsp relish + 1 tsp lemon juice + 1 tsp dill

Ready in 20 minutes start to finish.

Want a remoulade sauce recipe or a blackened version with no breading?

— * THIS IS A SURF & TURF FEAST — steak, prawns, pasta, rice, grilled veg. Feeds 8-10 people.

Here’s the full recipe for each plate/bowl :

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1. Grilled Ribeye Steaks + Prawns + Fries (center wood board)
   Serves 4

• 2 ribeye steaks, 400g each, 3cm thick
• 6 jumbo prawns, shell-on, head-on
• 1 tbsp salt, 1 tsp black pepper
• 2 tbsp olive oil
• 2 tbsp butter, 3 garlic cloves, thyme
• 3 large potatoes for fries
• 1 lemon, halved + grilled

Method

1. Steak: Pat dry, season heavily. Grill on high 4-5 min per side for medium-rare. Add butter + garlic + thyme last 1 min, baste. Rest 10 min. Internal 54°C.
2. Prawns: Toss with oil, salt. Grill 2 min per side until pink and charred.
3. Fries: Cut potatoes into batons. Fry 160°C for 4 min, cool. Fry 180°C for 3 min until crisp. Salt.
4. Serve: Plate steak, prawns, fries, grilled lemon half like in photo.
5. Garlic Butter Shrimp (top right white bowl)
   Serves 4

• 500g large shrimp, peeled + deveined
• 4 tbsp butter
• 4 garlic cloves, minced
• 2 tbsp lemon juice
• 1 tsp paprika, ½ tsp chili flakes
• 2 tbsp parsley, chopped, salt

Method: Melt butter on medium-high. Add garlic 30s. Add shrimp + paprika + chili. Cook 2-3 min per side until pink. Finish with lemon + parsley. That’s the bowl with red-orange shrimp.

3. Cajun Shrimp Jambalaya Rice (bottom center white bowl)
   Serves 4-6

• 1½ cups long grain rice
• 300g shrimp, peeled
• 200g andouille sausage or chorizo, sliced
• 1 onion, 1 bell pepper, 2 celery stalks, diced
• 3 garlic cloves, minced
• 1 can diced tomatoes, 400g
• 2½ cups chicken stock
• 1½ tbsp Cajun seasoning
• 1 tsp paprika, 1 bay leaf
• 2 tbsp oil

Method: Sauté sausage 3 min. Add onion, pepper, celery 4 min. Add garlic + Cajun seasoning 1 min. Add rice, toast 1 min. Add tomatoes, stock, bay leaf. Simmer covered 15 min. Add shrimp, cook 5 min until rice is tender and shrimp pink. Garnish parsley.

4. Saffron Rice Pilaf (mid right white bowl)
   Serves 4

• 1½ cups basmati rice, rinsed
• 2 tbsp butter or oil
• 1 small onion, finely diced
• 2½ cups chicken stock
• Pinch saffron, soaked in 2 tbsp hot water
• ½ tsp turmeric, ½ tsp salt

Method: Sauté onion in butter 3 min. Add rice, toast 1 min. Add stock, saffron water, turmeric, salt. Bring to boil, reduce to low, cover 15 min. Fluff. That’s the yellow rice bowl.

5. Grilled Steaks with Peppers (top right white plate)
   Serves 2-3

• 2 striploin steaks, 300g each
• 2 red bell peppers, halved
• 1 zucchini, sliced
• Salt, pepper, olive oil

Method: Season steaks. Grill high heat 4 min per side for medium-rare. Grill peppers + zucchini 3-4 min per side until charred. That’s the plate with crosshatch steaks + red peppers.

6. Grilled Vegetables (center oval plate)
   Serves 6

• 1 zucchini, 1 yellow squash, sliced 1cm
• 1 red bell pepper, quartered
• 1 bunch asparagus
• 1 head broccoli florets
• 3 tbsp olive oil, 1 tsp salt, ½ tsp pepper, 1 tsp Italian herbs

Method: Toss veg in oil + seasoning. Grill on high 2-4 min per side until charred but still crisp. That’s the plate with asparagus + zucchini + red pepper.

7. Creamy Penne Pasta (bottom left brown bowl)
   Serves 4

• 400g penne
• 300g ground beef or Italian sausage
• 1 onion, diced
• 3 garlic cloves, minced
• 1 can crushed tomatoes, 400g
• ½ cup heavy cream
• 1 tsp Italian seasoning, chili flakes
• ½ cup parmesan, parsley

Method: Brown meat 5 min. Add onion + garlic 3 min. Add tomatoes + seasoning, simmer 10 min. Stir in cream + cooked pasta. Finish with parmesan + parsley. That’s the creamy tomato pasta.

8. Pasta Bake / Baked Ziti (top left brown bowl)
   Serves 6

• 400g rigatoni or ziti
• 500g marinara sauce
• 250g ricotta
• 2 cups mozzarella, shredded
• ½ cup parmesan
• 1 egg, Italian seasoning

Method: Mix ricotta + egg + ¼ cup parmesan. Toss pasta with marinara. Layer: pasta > ricotta mix > mozzarella. Repeat. Top with remaining cheese. Bake 375°F for 25 min until bubbly.

9. Mexican-Style Rice (top left grey bowl)
   Serves 4

• 1½ cups long grain rice
• 2 tbsp oil
• ¼ onion, diced
• 2 garlic cloves, minced
• 1 cup tomato sauce
• 2 cups chicken stock
• 1 tsp cumin, 1 tsp chili powder, salt
• Peas + carrots for garnish

Method: Sauté rice in oil 3 min until golden. Add onion + garlic 1 min. Add tomato sauce, stock, spices. Simmer covered 18 min. Fluff, garnish peas.

10. Dinner Rolls + Garlic Herb Dip (bottom right plate)
    Makes 8 rolls

• 3 cups bread flour
• 1 tbsp sugar, 2 tsp instant yeast, 1 tsp salt
• 1 cup warm milk, ¼ cup butter, 1 egg

Method: Knead all 8 min. Rise 1 hour. Shape into 8 balls. Rise 30 min. Brush with egg wash, cut cross on top. Bake 375°F for 15-18 min.

Garlic Herb Dip: 1 cup sour cream + 2 tbsp mayo + 1 tsp garlic powder + 1 tbsp chives + 1 tbsp parsley + salt. That’s the white ramekin.

11. Dipping Sauces (small ramekins, left side)
    Aioli: ½ cup mayo + 1 garlic clove grated + 1 tbsp lemon juice
    Cocktail Sauce: ½ cup ketchup + 1 tbsp horseradish + 1 tsp lemon juice + dash Worcestershire
    Tartar Sauce: ½ cup mayo + 2 tbsp relish + 1 tsp lemon juice + 1 tsp dill

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Timing for the Whole Feast

1. 2 hours before: Make rice dishes, pasta, dips. Keep warm.
2. 1 hour before: Bake rolls, par-cook fries.
3. 30 min before: Grill steaks + prawns + veg. Second fry for fries.
4. Serve: Everything goes out hot at once. Wood board = centerpiece.

This spread will feed 8-10 adults comfortably. For 4-6 people, halve all recipes.

Want a wine pairing list or a scaled 4-person version of this whole menu?

—THIS IS A STEAK FILET MIGNON WITH GARLIC BUTTER PASTA — fine dining plating. You’ve got glazed filet medallions, buttered spaghetti nests, and a simple tomato‑basil salad.

Serves 2, restaurant‑style

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1. Bacon‑Wrapped Filet Mignon with Balsamic Glaze
   Ingredients

• 2 filet mignon steaks, 200‑250g each, 5cm thick
• 4 strips bacon, thin
• 2 tbsp olive oil
• 1½ tsp coarse salt
• 1 tsp black pepper
• 3 tbsp butter
• 2 garlic cloves, smashed
• 2 sprigs rosemary

For Balsamic Glaze

• ½ cup balsamic vinegar
• 2 tbsp honey or brown sugar
• 1 tsp soy sauce

Method

1. Wrap: Wrap each filet with 2 bacon strips, secure with toothpicks. Pat dry, season all sides with salt + pepper.
2. Glaze: Simmer balsamic + honey + soy 8‑10 min until syrupy and coats a spoon. Set aside.
3. Sear: Heat oven to 200°C. Sear steaks in oil on high heat 2 min per side until bacon is golden.
4. Butter baste: Add butter, garlic, rosemary. Baste 1 min.
5. Oven finish: Transfer pan to oven 5‑7 min for medium‑rare. Internal 52°C, will climb to 57°C after resting.
6. Rest: Rest 8 min. Brush with warm balsamic glaze. That glossy look in photo = glaze + resting juices. Garnish with rosemary + flaky salt.
7. Garlic Butter Spaghetti Nests
   Ingredients

• 150g spaghetti
• 3 tbsp butter
• 2 garlic cloves, minced
• 2 tbsp parmesan, grated
• 1 tbsp olive oil
• Salt, black pepper
• Edible flowers or parsley for garnish

Method

1. Cook spaghetti 1 min less than package, al dente. Reserve ¼ cup pasta water.
2. Melt butter + oil on low. Add garlic 30s until fragrant, not brown.
3. Toss pasta with garlic butter + parmesan + 2‑3 tbsp pasta water until glossy. Season.
4. Plating: Twirl into 3 nests using tongs + ladle. That’s the 2 nests + 1 small one in photo. Top one with microgreens/flowers.
5. Tomato‑Basil Salad
   Ingredients

• 6 cherry tomatoes, halved
• Handful arugula or baby spinach
• 4‑5 basil leaves
• 1 tsp olive oil
• ½ tsp balsamic vinegar
• Pinch salt + pepper

Method: Toss all gently. Plate as small side salad between pasta nests like in photo.

4. Small Filet on Pasta (back right)
   Same filet recipe, just 80‑100g medallion. Serve on top of pasta nest, garnish with parmesan. That’s the third small steak in photo.

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Plating Tips for the Photo Look

• Sauce pool: Spoon extra balsamic glaze + pan juices around steak, not on top, to keep crust.
• Height: Stack nests tall. Use tongs to twirl tight.
• Finish: Flaky sea salt + fresh rosemary sprig like in photo. Black plate makes colors pop.
• Temperature: Steak should be warm‑pink center, 57°C medium‑rare.

Timing for Date Night

1. 30 min before: Make glaze, cook pasta.
2. 15 min before: Sear steaks, oven finish.
3. 5 min before: Toss pasta, plate salad.
4. Serve: Steak rests while you plate pasta. Brush glaze right before serving.

This is a $60+ steakhouse plate you can do at home for ∼$25.

Want a red wine reduction sauce instead of balsamic, or a side of truffle mashed potatoes to go with it?