Game Changer for breakfast: Soaked Oatmeal

For all of us who think we eat a "healthy" breakfast of oatmeal.. I never knew that if not prepared properly, it's not really digestible and therefore we are not getting all the nutrition available (problems really occur when we don't digest things properly).  I usually am hungry an hour after oatmeal for breakfast.  Reminds of chinese food, I am always hungry an hour or two after being stuffed on it.  Aren't you?

Well, I am in love with this site,  the healthy home economist, that I found through the Weston A. Price foundation website (which I also highly recommend).  But I am learning so much through this woman Sarah Pope's site.  She has so much informative information on nutrition and traditional methods of getting all the nutrition we can out of our food.  Soaked Oatmeal is one of the things I have learned from her and I love it.  Today, I am full til lunch with a breakfast of soaked oatmeal.    

And the bonus?  Traditional method of soaking oats overnight is super easy!   We tried it this morning with whole oats and loved it. We also shredded in an apple (using a box grater), honey & cream. Seriously, delish. (Traditional oatmeal is best served with liberal amounts of butter and/or cream for optimal assimilation of minerals.)  Another good thing to know. Btw- we buy our organic whole oats at Fred Myers in the bulk section.. I have found it is the least expensive. Follow the link for the recipe or watch the video. I'm copying it here... Soaked Oatmeal (recipe makes a lot I made 1/2 but you could easily store the rest for a quick warm up during the week)

After making it this way, we will not go back to the other way.  I truly felt way better after eating it this morning.

Soaked Oatmeal

2 cups rolled organic oats
2 cups filtered water
2 TBL lemon juice  (or you can use apple cider vinegar or yogurt)
1/2 tsp sea salt

Instructions:
Mix the oats, water, and lemon juice in a pot. Cover and leave on the counter (NOT in the refrigerator) for at least 7 hours or overnight. If you have trouble digesting grains, feel free to soak for as much as 24 hours.

When soaking is complete, bring 1 additional cup of filtered water to boil with the salt and add the soaked oats mixture. Cook for 5 minutes.

Traditional oatmeal is best served with liberal amounts of butter and/or cream for optimal assimilation of minerals. A natural sweetener, nuts, raisins or other fruit may be added as desired.

Turn it around! Truth in labels and big food boycotting!

Making Scarlett a tomato sandwich, I was out of Veganaise so I reached for what I thought was at least a "lesser evil" mayonaise that we had in the house from a "big food" company.  Made with Olive Oil, right?
  

Well, turning to the ingredients on back.. 1st ingredient Water.. 2nd Soybean Oil.. before the 3rd ingredient (and who knows exactly how much) Olive Oil.  GMO's are everywhere. If a product has un-organic soybean anything in it.. you are consuming them.  I think probably the scariest GMO'ed food of all.  Pretty much all processed foods contain some form of soy, if not the majority.
Lesson here (and nothing new) but I obviously needed a refresher.  You can't trust any front label.  Turn it around and maybe we can start turning our health back around. 

Speaking of turning things around.. here is something that might help make life a little easier when shopping.  

New App BUYCOTT Lets You Boycott Koch Brothers, Monsanto And More By Scanning Your Shopping Cart

Genius app.  Idea from a former Microsoft programmer.  I'll try not to hold that against her.  Buycott is a new app that will help us put our money where our mouth is.. and isn't that really what matters to Monsanto and these big food companies?  No one is hearing us while their products are flying off the shelves. 

The following is from Buycott's site: 

Have you ever wondered whether the money you spend ends up funding causes you oppose?

A buycott is the opposite of a boycott. Buycott helps you to organize your everyday consumer spending so that it reflects your principles.

Example: During the SOPA/PIPA debate in 2012, a number of companies pushed to pass legislation that reduced online freedom of expression, while other companies fought hard to oppose the legislation. With Buycott, a campaign can be quickly created around a cause, with the goal of targeting companies with a boycott unless they change their position, or buycotting a company to show your support.

When you use Buycott to scan a product, it will look up the product, determine what brand it belongs to, and figure out what company owns that brand (and who owns that company, ad infinitum). It will then cross-check the product owners against the companies and brands included in the campaigns you've joined, in order to tell you if the scanned product conflicts with one of your campaign commitments.

Sardines, a super food

Craving sardines tonight. Random, yes. Weird.. well, for most Americans under 50.  But not so weird, if you ever try them.  If you like tuna fish, this is an amazing alternative.  A powerhouse food, sardines are one of the most concentrated sources of the omega-3 fatty acids EPA and DHA, excellent source of vitamin B12 and rich source of vitamin D, phosphorus and protein.  Bone building and cancer fighting.. what's not to love or at least learn to. 

But like I said, I love them.   This salad gets to the table in under 10 minutes, start to finish.  And that is if you are slow. Pantry staple, easy on the budget.. a sustainable fish.  C'mon.. give it a try.  With a nutrition profile like this, aiming for 3 times a week is a good thing.  Soon, you'll be smearing them on crackers or flatbread or any bread you have on hand.. a touch of mustard makes this heaven for me.  Linguini tossed with sardines, olive oil, garlic and olives.. you can't go wrong.  This salad is a good beginner way to enjoy them.  And all the other ingredients are excellent health boosting. You have to feel good eating a salad like this. 

Sardine & Ceci (Garbanzo) Bean Salad

1 can of Ceci Beans (garbanzo) rinsed and drained
1/4 cup red onion, diced 
handful of fresh parsley, chopped
1 lemon, juiced
1-3 Tablespoons Balsamic Vinegar
S+ fresh cracked pepper to taste
1 tin of sardines in olive oil


In a bowl combine everything except the sardines.  Mix all together well and then add sardines, folding in gently. (I do them last, as I like to have some bigger chunks.. if you'd rather camouflage the sardines, mix them with everything else.  They kinda disintegrate in.)

I start with just 1 tablespoon of vinegar and add more if needed at the end. You don't want it to overpower but have a nice acid balance to the oily fish.  

Try these optional additions...

1 small clove of garlic, minced 
tomatoes, chopped
cucumber, chopped 
feta 
baby spinach (makes a great bed for this salad.. however, I usually need to add a drizzle more of balsamic vinegar.)
Sliced Avocado, dusted with sea salt 
olives
a squirt of yellow mustard 

The garlic is a health boost and you're already fishy already.. so why not?  The tomato.. a no-brainer and the cucumber adds some crunch.  The feta is a salty option that is amazing.  I know as a good Italian, I am never to add to cheese to pesce but here.. I think it's mediterranean Greek custom and it's good for me!  Briny olives just pair perfectly here.  And lastly, don't judge but I love mustard and sardines... so I always end up adding just a squirt on my plate to dip my fork in.  Ok, that's weird.   

ingredient round-up

at this point, it's ready to eat.

Anything more is extra.. and according to mood.

The Civil War didn't End Slavery

Every year women are trafficked to major sporting events to be sold as sex slaves. 

Powerful video of a creative way awareness was brought to thousands at a national sporting event in Atlanta, GA on the weekend of April 6th. 

We are in it to End It! How about you? 

Visit enditmovement.com for more details on how you can be in it to END IT. #enditmovement

Bean Salad

Three Bean Salad is a classic American dish.  My mom would serve it at family gatherings right there next to her potato salad.. hers sweetened with sugar, but being from the south, sugar is a key ingredient in almost everything.  The potato salad has a good helping. Sweet tea is a little tea with sugar.. did you know that? Yep, that is actually the recipe. 

Well, bean salad is simple enough to make and a few tweaks, healthy enough too.  Actually, very healthy.  An excellent source of protein. One of my daughter's most requested dishes. 

We love beans, they are a main staple of our weekly diet.  Little one has been eating them as one of her 1st finger foods, when her little digestion would allow.  Now, she often comes into the kitchen and asks for some cecis (garbanzo beans) and hot dog beans (kidney) and she wants them plain. Not even warmed up.  My kind of junk food. 

This recipe, I love to boost the garlic, vinegar, lemon and fresh herbs.. the bland, creamy beans are just crying out for that kick. The red onion does just that. I don't think it even needs the sugar that the original recipes call for. The grated sweet onion is also a crucial element for me.  It sweetens and also makes the recipe have a viscous texture that I love. Savory and delicious, super satisfying and did I mention easy? Pantry friendly, the only fresh ingredients are the lemon juice, parsley and onion.  

Bean Salad

1 can Red Kidney Beans, rinsed and drained
1 can Ceci Beans (garbanzo), rinsed and drained
1 can Pinto or Cannellini Beans, rinsed and drained

4 Tablespoons Apple Cider Vinegar
Juice of 1 lemon
2 T. Olive Oil
1 small sweet onion, grated (½ cup worth with juice)
1/2 red onion, small dice 
3-5 cloves of garlic, minced
1/2 teaspoon dried Thyme
1 teaspoon dried Oregano
4 Tablespoons fresh Parsley, chopped
1/2 Teaspoon Sea Salt
1/4 Teaspoon cracked Black Pepper

Mix all ingredients together in a large mixing bowl.  Taste and adjust seasoning. 
Recommended to let sit at least 20 minutes before serving. 

In the summertime, I like to add chopped fresh cucumber.  Gives a nice crunch. 

Minestrone & Parmesan Biscuit Bake

This was a recipe found in the beautiful pages of Martha Stewart Living (you can see it here)  I always save the magazines I really like and pull them out according to season, this one was from 2 years ago.  I happened upon this article on potpies and saw this minestrone. It looked amaze and pretty healthy.  The biscuits are the only thing that needed tweaking health-wise, but really a fabulous recipe. 

Basically, it is a simple minestrone soup that is finished in the oven with some biscuits that bake on top.  Time wise, it does take a bit of time.. making the soup.. then the baking.  BUT it is well worth it.  And you could easily make the soup one day and bake it the next, amaze for a dinner party or gathering.  The 1st time I made it, it was for girls movie night in.  I am pretty sure everyone took seconds, as I was very disappointed in the amount left-over! Hardly none!  This time, I doubled the biscuits and added more veggies.  Spread out in the largest baking dish I had, so that there would be plenty o' biscuits.  This is not necessary, unless you are a biscuit hoarder like me... I had enough for 6 extra biscuits that I baked at the same time on a baking sheet.  And they were perfect for breakfast with jam! 

Minestrone Parmesan Biscuit Bake

3 T. olive oil

3 leeks, white and pale green parts only, cut in half lengthwise and thinly sliced. (rinse well by emersion) 

4 garlic cloves minced

1 lb. butternut squash, peeled and cut into 1/2"  cubes (4 cups)

1can Cannellini beans, rinsed & drained 

1 jar whole, peeled Tomatoes 

1 bunch of Tuscan Kale, chopped

3 cups of Chicken stock

1 rosemary sprig

1/4 c. finely grated parmesan

1 parmesan cheese rind (about 3")

Sea Salt + Pepper

In a large pot or dutch oven, heat oil over med heat.  Cook leeks and garlic until tender, about 5 min.  Add squash, beans, tomatoes with juice, kale, stock, rosemary and parmesan rind. 

Bring to a gentle simmer. 

Cook, covered until veggies are tender.. about 20 minutes. 

Stir in grated parmesan cheese, season with salt and pepper to taste. Let cool.

Preheat oven to 375º  Meanwhile make topping.

To make Parmesan Biscuits…

2 cups whole wheat white (non-gmo) flour

2 t. baking powder (aluminum-free)

1 t. coarse sea salt

1 stick of cold unsalted butter, cut into small pieces

1 c. finely grated Parmesan cheese

1.5 c. heavy cream or buttermilk

In medium bowl…. Whisk together flour, baking powder and salt.

Cut in butter using a pastry cutter or just use your fingers (like me!) till small clumps form (pea-size).  Stir in cheese.  Add cream and stir with a fork until a sticky dough forms.  

Divide into 8 balls (about 1/2 cup each)

Pour soup into an 11x13 baking dish.  Top with dough balls and brush with cream.  

Bake until topping is golden and filling is bubbly. (about 55 min.)  If biscuits darken too quickly.. tent with foil. 

Always ugly but really delicious Pancakes

Ever hear of the pancake gods?   Every time I make pancakes, the 1st one gets sacrificed up. No matter what I do, the 1st one is just a mess. So, it is a ritualistic offering to the pancake gods... and the rest turn out just fine. 

This recipe is my all-time fav for classic pancakes.   Easy and turns out great every time. Except for that 1st pancake.  But that might just be me.    

Simply Perfection Pancakes

2 large eggs
1 1/4 cups coconut milk (unsweetened)
3 tablespoons melted butter or coconut oil
1 1/2 cups white whole wheat flour (non-gmo)
1/2 teaspoon sea salt
2 teaspoons baking powder (aluminum-free) 
2 tablespoons maple sugar or sweetener of your choice. (We like 1 T. honey or agave, too)

1. Beat the eggs and milk until light and foamy, about 3 minutes at high speed of a stand or hand mixer. Stir in the butter or oil.

2. Whisk the dry ingredients together.

3. Gently and quickly mix the dry ingredients into the wet. Don't overmix! 

4. Let the batter rest for at least 15 minutes, while the griddle is heating; it will thicken slightly.

5. Heat a heavy frying pan over medium heat, or set an electric griddle to 375°F. Lightly grease frying pan or griddle. The pan or griddle is ready if a drop of water will skitter across the surface, evaporating immediately.

6. Drop 1/4 cupfuls of batter onto the lightly greased griddle. Bake on one side until bubbles begin to form and break, about 2 minutes; then turn the pancakes and cook the other side until brown, about 1 1/2 to 2 minutes. Turn over only once. Serve immediately.

To cut down on the amount of syrup needed, we add fruit to our pancakes.  Try the following, we love it! 

• sliced banana .. add to pancakes when in the pan.  
• grated apple .. add to batter, folding in gently.  + touch of cinnamon is yummy here
• frozen blueberries or huckleberries .. add to pancakes when in pan.

makes about 1 dozen large (4 1/2") pancakes

Portobella Amazeballs

This recipe for portobella mushrooms will transform what you think of mushrooms.  It is a perfect recipe as an intro to mushrooms and an amazing meat substitute.  

Once you cook them this way.. you can take a meal so many places.  You can create a Grilled Veggie & Portobella Napoleons which is my favorite way and is so impressive, even to those nervous about the mushroom.   Slice them and layer on a good crusty bread that has been toasted and some shredded fontina and that is an appetizer that is beyond.  Or even more simply.. sliced on top a salad or in place of a burger.  Delicious.

Herb & Garlic Portobellas

   4 large portabella mushroom caps, wiped clean with a dry cloth  (or 10-12 small)

Herb paste:

   bunch of fresh basil and parsley, chopped fine (1/2-1 c. chopped)

   4 cloves of garlic, minced

   1/2 t. sea salt

   cracked pepper

   olive oil

Prep portabellas...

Using your hands, rub portabellas smooth side with olive oil.  Place smooth-side down in a baking dish, so each mushroom lays flat.  

Prepare Herb Paste..  In a small bowl mix herbs, garlic, S+P with olive oil into a thick, loose paste. 

Divide the herb paste evenly between the portabellas and spread thickly over entire surface.  drizzle with additional olive oil, if they look dry anywhere.  (they will absorb this as they sit)  Set aside for at least 5 minutes. 

Heat grill or grill pan to high..  or oven to 400º 

Place on grill smooth side down and cook for 4 minutes, with a spatula, turn over and continue to grill for 3-4 more minutes or until tender. 

If cooking in oven, Bake for 10 minutes and then turn using a spatula.  Continue to cook for 5-6 more minutes or until tender. 

Note you can also broil them, but the oil tends to sputter a bit & is kinda messy. 

Serve hot.  

Making the garlic herb paste

Filled caps, ready to go in the oven. Along with some brussel sprouts that have some olive oil and salt. 

Flipped and getting juicy.  Ignore the foil, this was it's second bake of the day.

And don't those brussel sprouts look good? 

I wish they looked as good as they taste. I should have taken a picture of them sliced. Next time. 

Detox cleansing

On a detox cleanse for 3 days.  Will post the whole thing, when I have the energy and time.. which will probably be next week. But for now here are some random photos of the happenings around here. 

making Ghee

morning juice

getting the morning ingredients ready!

evening juice

favorite evening juice.. fennel + apple + lemon

Good stuff!

Narcissus

March 1st. True to it's word, it is windy today. In like a lion.. out like a lamb.  You never know around here.  But spring does seem to be popping up with the Robins hopping about and spotting tiny earthworms every 2 feet (Scarlett really likes that), daffodils and crocus pushing thru the earth and have I mentioned the "mating of the frogs" song that we hear so loud at night now? That was a new country thing for me.  Don't ever recall hearing the frogs mate at night at the Jersey shore or in New York.  Maybe I just wasn't listening for that. 
  
March 1st also is St. David's day.  If you are not Celtic or live anywhere else but Wales or La la land.. you probably haven't ever heard of this holiday.  In LA there is a huge festival and that's one of the places where I first heard of this day.  

Love me a holiday and a patron saint.. and this one, that combines that with the celebration of the promise of spring, is just fine by me.  However, instead of hearts or clovers, today is celebrated with daffodil and leeks. Necklace wreaths made with said flower to be worn in celebration and remembrance of the patron Saint and Wales.  The Welsh wore daffodils around their necks to be able to differentiate themselves from the English who wore leeks. Hmm. Interesting. Interesting and odd.  Anyway, Saint David was the Saint of Monks.. and a huge encourager of those who had chosen to follow that lifestyle for their faith and on his deathbed quoted in part of his last words as saying.. "Brothers be ye constant."  I kinda like that.  Much more about him, I don't know.  That's good enough for now. 

Cawl a traditional Welsh soup made with lamb and highlighting leeks is typical St. David's fare.  So, do I have a leek and lamb recipe for you? Nah, not today.  Today I just wanted to post a beloved illustrator and her beautiful prints that highlight the Daffodil and express my increasing excitement for warmer days and spring! Inspiring to the illustrator in me and always ever so joyful.. Lilly Pulitzer prints ooze spring, summer and warm weather holidays. All of which I am missing right about now.  How bout you? 

Print by Lilly Pulitzer

Linguini w/ Clams in Buttery Garlic White Sauce

This is what I consider comfort food.  Buttery, garlic-y pasta swirled in with clams and sprinkled with bacon and fresh chopped parsley. Easy and quick.  Especially, if you can find a can of clams you like, like I have.. all ingredients are pantry and this dish can be ready to eat in as much time as it takes for the linguini to cook.  

Clams with linguini served with buttered Trader Joe's Garlic Naan

Recipe notes.. 
You can steam fresh clams for this recipe, but as for a pantry meal.. canned clams work fine here.  I have found and love Trader Joe's Maine little neck whole clams.  One can is enough for one meal.  They are whole, I don't chop them but feel free if you'd like. 

If you don't have a shallot, a small onion minced fine will work ok.  But don't use to much and let it caramelize before adding the garlic.

Bacon is not necessary, but if I have it.. it's a great flavor with the clams and garlic. The best choice for using bacon here is to try and always have little leftover bacon that is cooked and ready in your fridge for when you need it at a moments notice.  like this meal.  However, If your bacon is uncooked,  cooking up some is easy enough.  Here are 2 options.. 1) Cook the bacon in the pan that you will finish the rest of the dish in.  OR  2) a lighter (healthier.. less fat) option is to cook the bacon on rack on a baking sheet  pan in a 425º oven, til crispy.   

Anchovy Paste.  Optional.  Scared? don't be. It melts into the sauce and imparts a delicious depth of flavor that you cannot put your finger on. It does not taste fishy. Try it. If you have anchovy fillets.. this will work fine, too.  Add 4-5 and cook till they literally are unrecognizable and melt into the sauce. Again, optional.. it will still be delish without.

I also usually top with a sprinkle of chopped fresh tomato.  Seasoned with S+P.

White wine is whatever you have open.  I like a dry Chardonnay if I have my choice.  A little for the pot and a little for the chef! If you want to omit the wine, add a little chicken broth.. or forego altogether.. it will work fine. 

Pasta.. linguini works best for me here.. but use whatever long strand you like. Angel hair or spaghetti is fine too. Cook til ALMOST al denté (about 2 min. under package directions) then adding to clam sauce and let it finish cooking in the sauce.  It will get tender and also absorb some of the sauce. THIS is what makes really good pasta dishes, no matter what sauce you make. That step alone. 

Linguini with Clams in Garlic White Sauce

4 slices of bacon, cooked, cooled and crumbled (optional)
1lb. linguini, spaghetti or angel hair pasta
1 T. Butter
1/4 c. olive oil
1 shallot, finely chopped
4 cloves of garlic, sliced
1/2 t. red pepper flakes
1-2 t. anchovy paste (optional)
1/4 c. white wine
1 can of Trader Joe's Maine little neck whole clams, in their liquor (don't discard juice!)
fresh chopped parsley
1 small tomato, diced (optional) seasoned with S+P

Cook pasta al denté, or according to directions & less 2 minutes, in a large pot of heavily salted water. 

Meanwhile, Heat butter and olive oil in large saute pan over med high heat.  

Add chopped shallot, saute til translucent.  

Add garlic, pepper and anchovy paste, reduce heat to medium low, cooking gently til 
anchovy's disappear and garlic is starting to brown.  

Add wine and let simmer about a minute.  

Add clams and all the liquor in the can.  

Scoop pasta right into the pot.  Swirl around and let cook for a minute or two, til tender.  

Add parsley and check for seasoning. S+P if necessary. 

Sprinkle with a bit of the crumbled bacon and seasoned tomato.

Lastly.. give each dish a drizzle of good extra virgin olive oil, to finish. Enjoy!

Citrus Herb Crusted Salmon

I cannot believe I haven't posted this salmon recipe yet.  Hands-down.. this is one of my best and favorite recipes.  

It is so good that when I go out to eat, I am never tempted to order salmon.. as every time I have since making it this way.. I am disappointed.  

I got the original recipe from a Williams-Sonoma catalog sometime around 1995.  I think most of the money I have made in my life went to Williams-Sonoma which guaranteed a steady supply of catalogs at the house and the best part were the recipes mixed in with the goods they were selling. This was one of those.  And I have made it so much, I don't have it written down anymore.  It's something that you can change the measurements, nothing so precious.. doesn't have to be exact.   And did I mention, it's easy? Yep, takes very little time. 

Crispy skin and fish not overcooked, not dried out.  Major delish. 

Some Recipe notes/tips:  
I prefer using Alaskan wild  or farm certified organic salmon. I love sock-eye, which is pictured above. I also prefer to buy a thicker filet than what is shown above.. asking for the thickest piece available.. 1-2" thick.  This recipe is for a filet about 1lb or around 8" in length and 1-2" thick.    

The Citrus. The choice should be to use organic, as you are using the zest only and don't want a sprayed fruit which can alter the flavor and your health.  I have used orange and lime when I didn't have a lemon.. and it was fine.. but the lemon + lime combo is best.

The Herbs.  If you have more parsley than basil or vice versa.. it really doesn't matter.. the outcome will still be yummy, as long as you have a good crust across the whole fillet. 

The Salt.   Please use kosher salt.  I think it makes this recipe. Kosher salt has a softer flavor and the larger pieces work so well here.. for a salty crust. It's readily available near the other salt at supermarket.. I use Morton's and it comes in a blue box. Other sea salts or larger flakes would work well, too. 

Cook on a hot grill, grill pan or cast iron pan.  Above salmon was cooked in a cast iron pan.  Cook skin side down 1st (lightly oiled just as not to stick) to guarantee crispy skin! Don't move the fish around.. let the fish skin cook and crisp and when it is done it will release from the pan.  Health note:  Eating the skin is so good for you, but I can only enjoy it when it is crispy. Health benefits...  it contains collagen, protein and omega 3 fatty acids.  There also is a layer of fat just under the skin which is the main source of the omega-3s.  So, leave the skin on when you cook it, never remove it before. If you don't want to eat it, discard after cooking.. and that way the layer of fat that has the omega-3s will be intact. 

And lastly, and most importantly.. don't overcook!  Salmon is best when just barely cooked, in my opinion.   I don't like it rare.. but just slightly more cooked.  I guess I should disclose here that I also enjoy sushi.. so, cook yours how you like it and feel comfortable with. My feeling is that fresh fish is destroyed by overcooking and most people do.  Cooking the skin crispy, when you flip it.. 3 minutes more is about all you need depending on the thickness of the fish, that will keep it moist and not dry.  To see, make a slice in the middle and see if more opaque.  I always find that cooking this way, you will have the ends and sides that are more well done for those who want that and the center, more rare. Like cooking a steak.

Citrus Herb Crusted Salmon

around 1lb filet of salmon (about 8" length)

In a small bowl combine:  

   zest of 2 lemons and limes, careful not to get any pith (the white part)

   3-4 cloves of garlic, minced (or more!)
   handful of fresh parsley and basil, chopped (enough to equal at least a cup or more chopped [loosely packed] see pic above.. you want a thick herb/citrus crust)
   1 t. kosher salt
   1/2 t. black pepper or to taste

   Olive oil .. just enough to wet and make like a paste

Spread on fish herb paste evenly (not the skin side)

Heat pan or grill hot and place fish skin side down til skin is crisp.. about 3-4 minutes. then flip.
Some of the marinade will come off but most will stay. Cook til done, about another 3-4 minutes.  The center will should be just becoming opaque. Make a small cut in the center, pulling open to check. 

Both sides should cook within 7-8 minutes. 

Don't overcook. 

And don't worry about the crust getting dark, it kinda crunches up in part and the flavor is amaze!