Caponata
Baked Ocean Perch with Pine Nuts
Pacific Ocean perch has firm, white flesh and a delicate flavor. Atlantic
Ocean perch has a slightly more distinctive flavor and a firm, light-colored
flesh with pink tints. Both provide excellent table fare and may be cooked by
virtually any method.
1/4 c. pine nuts
1/4 c. unsalted butter
2 T. chives, chopped
1 1/2 pounds ocean perch fillets
2 lemons
Preheat the oven to 350 degrees. On a clean, shallow baking dish, place
the pine nuts in a single layer. Toast in the oven for about 10 minutes until
they turn brown. Watch very closely. Melt butter over medium heat. Add
toasted pine nuts and chives. Stir until nuts are coated. Transfer to serving
bowl. Slice the lemons and arrange on shallow baking pan. Place the fillets on
top of the lemon slices. Bake for approximately 6 to 7 minutes. Do not turn.
The fillets will turn opaque when they are done. Carefully remove the fillets
and lemon slices from the pan. Place on serving plates. Serves 4.
Nutritional information per serving: 462 cal, 38 g carb, 37 g pro, 90 mg
chol, 18 g total fat ( 36% of calories from fat).
Baked Red Snapper
Snapper is marketed whole-dress and as fillets. All red snapper fillets are
sold with the skin on.
2 pounds whole red snapper, cleaned
juice of 1 lemon
3 t. fresh oregano, chopped
2 T. extra virgin olive oil
Preheat oven to 350 degrees. Spray shallow baking dish that is big enough
to hold the fish with no-stick cooking spray. Score the fish by making 3 diagonal
cuts about 1 inch apart and 1/2 inch deep into the thickest part of
the fish. Combine the lemon juice and oregano in a small bowl. Press mixture
into slits. Brush each side of fish with oil. Place in baking dish. Bake fish in
oven for 10 minutes for every inch of thickness. Serve garnished with lemon
slices and sprigs of oregano. Serves 4.
Nutritional information per serving: 291 cal, 10 g total fat (31 % calories
from fat), 47 g pro, 2 g carb, 84 mg chol.
Broiled Swordfish with Tomato
3 T. Dijon mustard
2 T. lemon juice
2 T. extra virgin olive oil
2 T. Parmesan cheese, grated
1 pound swordfish, 1/2 inch thick, cut into 4 pieces
1 large tomato
2 T. fresh basil
Preheat broiler. Spray a shallow baking pan with no-stick cooking spray.
Make sauce b y mixing together mustard, lemon juice, olive oil and cheese.
Place the swordfish steaks on prepared baking sheet. Brush them lightly with
the sauce. Broil fish 4 inches from heat until opaque, about 4 to 5 minutes.
Coarsely chop tomato and basil and add to remaining sauce. Turn the fish
and spoon the tomato sauce over them. Broil fish until firm and just flakes
when tested with a fork, about 3 to 4 minutes longer. Carefully lift fish with
flat utensil and place on serving plates. Serves 4.
Nutritional information per serving: 226 cal, 3 g total carb, 3 g pro, 46 mg
chol, 13 g total fat (51% of calories from fat).
Halibut Alla Genovese, classic Neapolitan (Italian) dish
oil for cooking
4 6 oz.. halibut steaks, rinse steaks, pat dry
small jar of pesto sauce or 1/2 c. homemade pesto
1 lemon cut into 4 wedges
Preheat broiler with rack set 4 inch from the heat source. Lightly oil broiling
pan. Place halibut steaks on pan and cook for 4 to 5 minutes per side or until
opaque throughout. Place steaks on individual plates and top each steak with
a generous spoonful of pesto sauce. Garnish each plate with a lemon wedge.
Serves 4.
Nutritional information per serving: 376 cal, 3 g total carb, 35 g pro, 95 mg
chol, 25 g total fat (59% of cal from fat).
Baked Fish with Fresh Dill and Tomatoes
1 1/2 pounds orange roughy, cut in serving size pieces
2 medium to large tomatoes, peeled, seeded, diced
1 small white onion, finely chopped
2 T. fresh dill, chopped
tomato wedges
fresh dill sprigs
Preheat oven to 400 degrees. Place the fish in a baking dish that has been
spray with no-stick cooking spray and sprinkle with tomatoes, onions and dill.
Cover with lid or foil. Bake 10 to 15 minutes or until fish is tender and flaky.
Garnish with tomato wedges and fresh dill sprigs. Serves 4.
Nutritional information per serving: 141 cal, .9 g total fat (9% cal from fat),
25.7 g pro, 54.5 g carb, 1 g dietary fiber, 34 mg chol.
Beer Battered Fish
1 pound fish fillets
1 c. plus 3 to 4 T. biscuit baking mix
1/2 c. beer
2 eggs, whites only
oil for frying
tartar sauce
Add oil to a depth of 1 1/2 inches to a deep fryer or heavy sauce pan and
heat to 350 degrees. While oil is heating: In medium bowl, add 3 to 4 T.
biscuit baking mix. Lightly coat fish. Set aside on wax paper or a plate. In
medium bowl, using wire whisk, mixing fork or electric beater, beat together
the remaining 1 c. biscuit baking mix, beer and eggs just until batter is
smooth. If batter is too thick, just add 1 or 2 T. more of beer and mix again.
When oil is hot: Dip fish into batter, completely cover with batter and allow
any excess to drip back into bowl. Fry fish until golden brown, about 2
minutes on each side. Drain on paper towels. Serve hot with tartar sauce.
Serves 4.
Flounder Plus
1/2 c. white onion, diced
1/2 c. carrot, diced
1 c. celery, diced
1/2 c. dry white wine
1 1/4 c. fresh asparagus, tips only
1 pound fresh flounder fillets or any white fish
In large skillet, add onion, carrot, celery, wine and asparagus. Simmer,
covered, over medium heat until just tender crisp. Add fillets on top and
cover. Simmer until fillets are done and flake easily with a fork, about 3 to
5 minutes. Place fillets on serving platter. Pour sauce over fillets. Serves 4.
Sole Mousse with Shrimp Sauce
1 pound filet of sole
2 c. heavy cream
8 eggs, whites only
2/3 c. low fat milk
1 T. fresh parsley, chopped
1/4 t. Savory liquid seasoning
1 T. unsalted butter
1 T. fine dry bread crumbs
1/4 t. dill
12 to 14 shrimp, shell and vein removed
Shrimp sauce
Cut sole in small pieces. Place 1/2 c. cream in blender, 1/4 of the fish.
Blend at medium speed until smooth. Add 2 eggs, whites only and blend
until smooth. Mixture will be thick. Pour into bowl and repeat until all fish,
cream and egg whites are blended. Stir in milk, parsley, Savory seasoning
and mix well. Use the butter to coat the inside of a 6 c. ring mold. Spoon
fish mixture into mold. Set mold in pan of hot water. Bake 45 minutes, in a
preheated 350 degree oven, until top is lightly brown. A knife inserted into
center should come out clean. Let stand 15 minutes.
To prepare Shrimp sauce:
6 T. Westbrae unsweetened catsup
2 T. horseradish
4 T. lemon juice
dash of celery salt
6 to 8 shrimp, shell and vein removed
Place all sauce ingredients in blender and blend until shrimp is in small
chunks.
Remove sole mouse from mold onto serving platter. Drizzle Shrimp sauce
over mousse and platter. Arrange whole shrimp in sauce on platter. Serves
6 to 12.
Fish and Potatoes in a Dish
1/4 c. unsalted butter
3 T. lemon juice
1 t. basil
2 T. parsley, chopped
1 garlic clove, chopped
1 pound fresh or frozen, thawed, thick white fish fillets
4 medium white potatoes, about 1 1/3 pound, cooked, quartered
3/4 c. mushrooms, sliced
Melt butter over low heat in a small sauce pan. Stir in lemon juice, basil,
parsley and garlic. Pour half of butter mixture into large shallow baking dish
that has been buttered or sprayed with no-stick cooking spray. Preheat oven
to 375 degrees. Cut fish into four serving-size pieces. Arrange potatoes and
fish in a single layer in baking dish. Top with mushrooms. Drizzle remaining
butter mixture over all. Cover and bake 20 minutes. Remove cover and
baste with pan juices. Continue baking, uncovered, about 10 minutes or
until fish flakes easily with a fork. Serves 4.
Curried Creamed Cod with Potatoes
4 Idaho potatoes, about 1 1/4 pounds
1 3/4 pounds skinless, boneless fresh cod fillets
2 c. water
1 c. low fat milk
1 bay leaf
2 whole cloves
6 peppercorns
3 sprigs fresh parsley
2 T. unsalted butter
1 T. curry powder or paste
2 T. all-purpose unbleached flour
1 c. scallions, finely chopped, include green part
1/2 c. heavy cream
Put potatoes with skins on in sauce pan. Add cold water to cover. Bring to
a boil and simmer about 20 minutes or until tender. Do not over cook. Cut
cod into 4 portions of about equal size. Put pieces in one layer in skillet large
enough to accommodate them. Add water and milk to cover fish. Add bay
leaf, cloves, peppercorns and parsley. Bring to a boil and let simmer about one
minute, no longer. Turn off heat, cover and let stand until ready to use. In
sauce pan, combine butter, curry powder or paste and flour. Add scallions and
cook, stirring, about 1 minute. Scoop out 1 c. of liquid in which fish was
cooked and add to curry mixture. Stir rapidly with wire whisk until blended
and smooth. Let simmer, stirring, about 5 minutes or until thickened. Add
cream and stir to blend and heat through. When potatoes are tender, drain
and allow to cool. Slice. There should be about 4 c. Drain fish and push to
one side, covering half of skillet. Arrange potatoes in remaining half of skillet.
Pour curry sauce on evenly and serve. Serves 4.
** 30
Baked Sole
2 skinless sole fillets, about 1 1/2 pounds
juice of 1/2 medium fresh lemon
2 T. unsalted butter
1 small white onion, about 1/4 c., finely chopped
1/4 pound mushrooms, finely chopped
1/3 c. heavy cream
2 T. Parmesan cheese, grated
Spray a shallow 1 1/2 quart baking dish with no-stick cooking spray. Place
fillets on baking dish and sprinkle lemon juice on fillets. In a 10 inch skillet,
over medium heat, add butter. When butter is hot, add onions and cook until
wilted, stirring often. Add mushrooms, cook briskly and stir constantly, until
liquid evaporates. Stir in cream and heat through. Preheat oven to 425
degrees. Place fillets on baking dish. Add cream mixture. Sprinkle with cheese.
Bake about 10 minutes or until fish flakes easily with fork. Sauce will be thin.
Serves 2.
Asian Tilapia
4 6 oz. tilapia fillets
1 T. fresh ginger, minced
1/4 c. low sodium soy sauce
2 T. sesame oil
1 bunch scallions
Preheat oven to 425 degrees. Place each fillet on its own piece of
aluminum foil, measuring 12 inches by 15 inches long. Evenly distribute the
ginger, soy sauce, sesame oil and scallions on top of each fillet. Fold the
aluminum foil and tightly crimp the edges to seal. Place packets on baking
sheet in a single layer. Bake 10 to 12 minutes, until foil is puffed and fish is
opaque in the middle. Serves 4.
Nutritional information per serving: 197 cal, 4 g. total carb, 34 g. protein, 90
mg. chol, 4 g. total fat, 20% of calories from fat.
Cod a la French Country Recipe
4 cod fillets, 6 oz. each, about 1/2 inch thick
3 T. extra virgin olive oil
4 plum tomatoes, diced
4 black Kalamata olives, brine cured, pitted, sliced
pinch of thyme
1 t. dry basil
Heat 1 1/2 T. of oil in a large skillet over medium-high heat until hot but
not smoking. Add cod fillets and cook for 30 seconds on each side. Sprinkle
tomatoes, olives and thyme over cod. Reduce heat, cover and continue
cooking for 2 minutes. Add basil and remaining oil. Cook, covered, for 1 to 2
minutes or until the cod just flakes at the touch of a fork. Serves 4.
Nutritional information per serving: 276 cal, 6 g. carb, 33 g. protein, 90 mg.
chol., 13 g. total fat, 43 % of calories from fat.
Cooking tip: If fillets are frozen, cover with milk to defrost. This will reduce
the freezer taste.
Baked Walleye Fillets
2 Walleye fillets
2 T. lemon juice
1/2 c. low fat mayonnaise
1/4 c. Parmesan cheese, shredded
1/4 c. crabmeat, chopped
Preheat oven to 350 degrees. Prepare shallow baking dish with butter or
no-stick cooking spray. Bake fillets 16 minutes or until flakes easily with a
fork. Mix rest of ingredients. Spread over fillets. Bake 6 minutes more.
Serves 2.
Fried Cod
a little extra virgin olive oil
4 to 6 pieces of cod
1/2 c. white wine
4 garlic cloves, chopped
2 eggs, whites only
Over medium high heat, add olive oil. When hot, add cod pieces. Reduce
heat to medium and cover. In medium bowl, combine wine, garlic and egg
whites. Pour over cod. Turn cod to coat with sauce. Cover and simmer for
about 15 to 20 minutes, stirring at least once or twice, until cod is cooked
through and eggs are set. Serves 4 to 6.
Pan Fried Fish
1 pound fresh or frozen, thawed white fish fillets
1/2 c. Aunt Jemima Enriched Yellow Corn Meal
1/2 t. dill weed or chili powder
2 eggs, whites only
2 T. water
1 to 2 T. unsalted butter
1 to 2 T. cooking oil
Combine all dry ingredients in large bowl. Combine all wet ingredients in
medium bowl. Coat fish fillets in flour mixture first, then into egg mixture and
then back into flour mixture again. Pan fry in butter and oil until fish flakes
easily. Drain on paper towels. Place on serving platter. Serves 3 to 4.
Deep Fried Fish
3/4 c. all-purpose unbleached flour
2 eggs, whites only
1/2 c. low fat milk
1 T. water
4 fillets of flounder, sole or any white fish
Add flour to large bowl. Make well in center of flour. Add egg whites and
1/4 c. milk. Stir until smooth. Add remaining milk and 1 T. water. Stir until
batter is well mixed. Rinse fillets and pat dry with paper towels. Cut fillets
into 3 or 4 strips. Dip fish into batter. Fry a few pieces at a time in hot oil
until batter is golden brown and crisp. Drain fish on paper towels. Serves 4.
Seafood Medley Dijon En Croute (En Croute is French, means in pastry shell)
3 T. unsalted butter
3 T. all-purpose unbleached flour
1/3 c. Dijon mustard
1/4 t. paprika
1/8 t. cayenne
1/8 t. nutmeg
3 c. half and half
1/4 c. dry sherry
6 oz. cooked crabmeat, cut in bite-size pieces
6 oz. shrimp, cut in bite-size pieces
6 oz. lobster, cut in bite-size pieces
8 baked patty shells
Melt butter in medium sauce pan, over medium high heat. Mix in flour
and stir constantly. Cook 2 to 3 minutes. Add mustard, paprika, cayenne and
nutmeg. Stir and heat for 1 minute. Slowly add in half and half. Cook and
stir until mixture comes to a boil and thickens. Stir in sherry and seafood.
Cook for 1 to 2 minutes to heat. Spoon into patty shells. Serves 8.
Curried White Fish
unsalted butter, melted
extra virgin olive oil
1/4 c. bread crumbs
1/4 c. Parmesan cheese
1 t. curry powder
1/2 t. paprika
3/4 to 1 pound white fish fillets, flounder, sea trout, Boston bluefish,
halibut or rockfish
lemon wedges
fresh parsley
In medium bowl, combine butter and oil. In another medium bowl,
combine bread crumbs, cheese, curry and paprika. Dip fillets into butter
mixture and then into bread crumb mixture. Pat lots of bread crumbs on.
Place fillets on greased shallow baking pan. Broil at the second level below
the heat until fish is golden brown, turning once during cooking time. Place
fillets on serving dish. Place lemon wedges around fillets. Sprinkle parsley
over fillets. Serves 2.
Trout in Green Leaves
1 2 inch piece of fresh ginger root, pared, sliced
1 10 oz. whole brook trout, dressed
2 large Swiss chard leaves
1 T plus 1 t. butter
1 t. orange peel, grated
1 t. lemon juice
In steamer or large pot fitted with rack and lid, add hot water to reach 1
inch below rack. Elevate rack on custard cups, if necessary. Add 2/3 of ginger
to water. Over high heat, bring water to a boil. Place remaining ginger in
trout cavity. Place chard leaves on work surface. Place trout in center. Fold
up outer leaf edges to enclose fish. Place fish on rack in steamer and cover.
Steam 10 minutes or until trout flakes easily when tested with fork. While
fish is steaming, prepare sauce. In small saucepan, combine butter, orange
peel and lemon juice, over medium heat. Heat until bubbly. Reduce heat and
keep warm. When trout is done: Place trout on serving platter, open leaves
and pour sauce over fish. Serves 2.
** 20
Tomato Basil Mahi Mahi
1 pound mahi mahi fillet, cut into 2 or 4 pieces
2 1/2 c. tomatoes, diced, reserve juice
1/2 c. fresh basil, chopped
1/3 c. red shallots, sliced
1 c. white onion, chopped
5 garlic cloves, chopped
2/3 c. water
2 T. tomato paste
2 T. low sodium soy sauce
1 T. lemon juice
In large skillet, over medium high heat, add oil and heat for one minute.
Add fillets and fry until golden brown. While fish is frying: In another large
skillet, add a little oil and heat for 1 minute. Saute shallots and onions for a
few minutes. Add garlic, tomato paste, soy sauce and lemon juice. Heat for
a minute or two. Stir in water and simmer until sauce thickens. Remove
from heat. Add basil. To serve: Place fillets on serving platter or single
serving plates and top generously with tomato basil sauce. Serves 2 to 4.
Crispy Fried Fish
vegetable oil for frying
1/2 c. ground oat flour
1/2 c. Quaker or Aunt Jemima corn meal
2 t. French's yellow mustard
1 t. baking powder
1 t. paprika
2 eggs, whites only
1/4 low fat milk
1 pound fish filets or 1 3 to 4 pound fresh, cleaned fish
lemon slices and parsley for garnish
Heat 1/2 inch of oil in large skillet to 375 degrees. In a medium bowl,
combine oat flour, corn meal, mustard, baking powder and paprika. In a
separate medium bowl, combine egg whites and milk. Dip fish into egg
mixture, then into dry mixture. Pat fish in order to get a lot of the dry
mixture on. Fry fish about 3 minutes per side, turning once or until crisp
and golden brown. Place fish on paper towels to drain. Place fish on
serving platter and garnish with lemon slices and parsley. Serves 3 to 4.
Fish with Caper Sauce
3/4 to 1 pound white fish filets
2 T. unsalted butter
2 T. extra virgin olive oil
1/2 c. low fat milk
1/2 c. all-purpose unbleached flour
Sauce:
2 T. capers, whole or diced
1 T. unsalted butter
1 T. red wine vinegar
2 t. dried parsley
In a large frying pan, heat butter and olive oil, over medium heat. Dip
fish filets in milk and then in flour. When the butter and oil are hot, place
the fish in the pan and gently brown both sides. To make the sauce: Heat
the capers over medium heat, with butter, vinegar and parsley. Mix well
and heat just until butter is melted. Place fish on serving platter or single
plates. Pour sauce over fish. Serves 2.
Fillet of Sole with Dill Cheese Sauce
1 c. water
3/4 c. dry white wine
1/4 t. thyme
1 sprig parsley
1 small bay leaf
12 small fillets or about 2 pounds fresh sole
2 T. lemon juice
2 T. unsalted butter
1 1/2 c. vegetables, chopped, (carrots, celery or onions)
1 4 oz. package cream cheese with garlic and herbs
1/4 c. dill
In a pan fitted with a rack and cover, or a covered skillet with a round
cake rack, add water, wine, thyme, parsley and bay leaf. Bring to a boil.
Lightly sprinkle fillets with lemon juice, a little butter and about a t. of dill.
Roll up each fillet crosswise and place on rack. Cover pan. Steam fish over
simmering seasoned water about 5 minutes. Carefully move fish to warm
platter. Keep warm. Strain broth and discard herbs. Return broth to pan,
along with chopped vegetables. Heat to boiling. Then simmer uncovered
about 12 minutes or until tender. Cool slightly. Pour broth and vegetables
into blender and blend until smooth. Add cream cheese in pieces and blend
until smooth. Return to pan. Add remaining dill. Cook over very low heat
for no more than 3 minutes. Pour sauce over fish rolls to serve. Serves 6.
Baked Fish with Carrots and Zucchini
1 pound fillet of sole, cut into serving pieces
1 medium zucchini, peeled, cut into 1 inch sticks
4 carrots, peeled, cut into 1 inch sticks
2 T. unsalted butter, melted
1 T. fresh dill, minced
1 garlic clove, finely chopped
1/2 lemon, thinly sliced
Preheat oven to 375 degrees. Steam carrots in microwave for 3 minutes
on high. Add zucchini and steam on high an additional 2 minutes. Spray a
medium size baking dish with no-stick cooking spray. Place fish in baking
dish. Pour melted butter over fish. Sprinkle garlic over fish. Arrange lemon
slices on fish. Add steamed vegetables around fish. Sprinkle dill over all.
Cover and bake 20 minutes or until fish flakes easily. Serves 4.
Nutritional information per serving: 144 cal, 9 g carb, 22 g protein, 2 g fat,
54 mg chol.
Fish in Beer Batter
Batter:
1 c. all-purpose unbleached flour
4 eggs, whites only
1 c. beer, room temperature
2 T. extra virgin olive oil
1/2 c. green onion, finely chopped
Fish:
2 pounds or 10 small fish fillets, such as flounder, bones and skin removed
6 c. vegetable oil
Heat vegetable oil in deep fryer. To make batter: In large bowl, add flour
and eggs. Whisk until well mixed. Whisk in beer and oil. Cover and let stand.
To prepare fish: Cut fillets in half or serving size. Dip each piece of fish into
the batter and add to hot oil. Cook about 2 or 3 minutes, turning the pieces
of fish once or twice or until golden brown and crisp all over. As the pieces
are cooked, remove and place on a plate with paper towels to drain.
Continue until all pieces are cooked. Serves 4.
Chilled Cod Steaks Bouquetier
2 small yellow straight-neck squash, about 6 oz. each, rinsed, thinly sliced
2 small zucchini, about 6 oz. each, thinly sliced
1/2 c. white vinegar
3 T. fructose
1 small onion, thinly sliced
4 c. water
1 T. dry sherry
4 small cod steaks, each cut about 1/2 inch thick
Green Mayonnaise Dressing
1/2 c. horseradish
parsley for garnish
To prepare marinated squash: In medium bowl, toss yellow squash and
zucchini with 2 t. salt until well mixed. Cover and let stand at room
temperature 30 minutes. Tipping bowl over sink, press squash with hand
to drain liquid. To squash in bowl, add vinegar, fructose and onion. Toss
thoroughly. Cover and refrigerate. Meanwhile, in 10 inch skillet over high
heat, heat water, sherry, and 1 T. salt to boiling. Add cod steaks. Heat to
boiling. Reduce heat to low. cover and simmer 5 to 8 minutes, until cod
flakes easily with fork. Remove each cod steak from water. Drain cod on
paper towels. Place cod on plate and cover. Refrigerate until cod is well
chilled, about 1 1/2 hours.
Meanwhile, prepare Green Mayonnaise Dressing:
1/4 c. extra virgin olive oil
1/4 c. loosely packed watercress leaves
1/4 c. loosely packed parsley leaves
2 T. cider vinegar
1 t. tarragon leaves
1 t. fructose
1 t. French's yellow mustard
2 eggs, whites only
3/4 c. extra virgin olive oil
In blender on medium speed, blend all ingredients, except last ingredient.
Then slowly add last ingredient. Continue blending until well mixed and
thickened. Cover and refrigerate.
To serve: Drain marinated squash. Arrange squash and cod steaks on large
serving platter. Spread horseradish over cod steaks. Spoon some Green
Mayonnaise dressing on top of each cod steak. Garnish with parsley. Serve
cod with remaining Green Mayonnaise Dressing on side. Serves 4.
Golden Venetian Fish
1 pound boneless sole, halibut or snapper fillets
3 T. all-purpose unbleached flour
vegetable oil for frying
2 T. extra virgin olive oil
2 medium white onions, peeled, sliced 1/2 inch thick, separated into rings
1 large garlic clove, minced
1 c. white wine vinegar
1 c. water
1/2 c. golden raisins
1 bay leaf
2 T. pine nuts, toasted
4 T. fresh parsley, chopped
Preheat oven to 325 degrees. Spray large shallow baking with no-stick
cooking spray. Cut fish into 1 1/2 inch pieces. Roll in flour to coat. In large
skillet, over medium-high heat, add oil to depth of 1/2 inch. Fry fish pieces
in a single layer, turning once, until fish is opaque and lightly browned.
While fish is frying: in medium bowl, combine rest of ingredients, except
raisins, pine nuts and parsley. When fish is done, drain on paper towels.
Then arrange in single layer in baking dish. Remove bay leaf. Pour sauce
over fish. Place in oven and bake for 20 minutes. Place fish on serving
platter. Drizzle some of the sauce over fish. Garnish with raisins, pine nuts
and parsley. Serves 2 to 4.
Halibut Saute
1 pound halibut, remove skin and bones
3 T. extra virgin olive oil
1 c. carrots, peeled, thinly sliced
1 c. celery, thinly sliced
1 c. green onions, thinly sliced
1 c. broccoli flowerets
1/4 t. fresh ginger, grated
1/4 c. low sodium chicken or vegetable broth
2 t. cornstarch
1 t. lemon peel, grated
toasted sesame seeds for garnish
Cut fish into 1 inch cubes. In large skillet, heat 2 T. oil over medium-high
heat. Add fish and saute for a few minutes. Remove fish from skillet. Add
vegetables and saute until crisp and tender. Return fish to skillet. Add ginger.
In medium bowl, combine broth, cornstarch and lemon peel. Add to fish in
skillet. Cook and stir until thickened and halibut flakes easily with fork. Place
fish and sauce on serving platter. Garnish with sesame seeds. Serves 4.
Fish and Bananas in Orange Sauce
1/3 c. fresh orange juice
3 T unsalted butter, melted
2 T. dry white wine
1 T. French's yellow mustard
1 t. white onion, minced
1 t. fresh orange rind, grated
1 1/2 pounds haddock, cod or pollock fillets
2 firm bananas
Preheat oven to 350 degrees. In medium bowl, combine orange juice,
melted butter, wine, mustard, onion and orange rind. Stir well to combine.
Spray baking dish with no stick cooking spray. Cut fish fillets into serving
size pieces. Place in baking dish. Spoon half of the sauce over fish. Bake,
uncovered for 20 minutes. Peel bananas. Slice in half lengthwise. Cut into
2 inch pieces. Add bananas to remainder of sauce. Stir gently to coat.
Remove fish from oven. Add bananas and remaining sauce to fish. Bake
another 10 minutes or until fish flakes easily with fork. Serves 4 to 6.
** 10
Orange Roughy with a White Wine and Tomato Sauce
4 (about 1 pound) Orange Roughy filets
1/2 t. salt
1 t. fresh oregano
1 t. unsalted butter
1 t. fresh thyme
1/2 c. white wine
1 large tomato, chopped
2 T. tomato paste
2 garlic cloves, minced
1/2 c. white onion, chopped
Preheat oven to 325 degrees. Lightly spray baking dish with no-stick
cooking spray. Heat a little oil in a med frying pan over medium high
heat. Place filets in pan and fry fish until it can be easily flaked. While
fish is cooking, mix all other ingredients. When fish is done, place fish
in baking dish. Pour sauce over filets. Do not cover. Bake 30 minutes.
Serves 4.
Fish Fillets Italiano
2 T. extra virgin olive oil
1 medium onion, thinly sliced
5 garlic cloves, minced
3 large tomatoes, chopped
1/2 c. black olives, pitted and sliced
1 T. fresh curly-leaf parsley, chopped
1/2 c. white wine
1 pound cod fillets
In large frying pan, heat oil over medium heat. Add onions and garlic.
Sauté until softened. Stir in tomatoes, olives, parsley and wine. Simmer
5 minutes. Place fillets in sauce. Simmer 20 minutes or until fish flakes
easily with fork. Place fillets on serving platter. Spoon sauce over fillets.
Serves 4.
Almond Trout with Watercress
2 bunches or 4 c. watercress, rinsed, discard large stems
4 5 oz. boneless trout filets
1/4 c. almond oil
1/2 c. sliced raw almonds
2 T. cider vinegar
Warm oil over medium heat in 10" nonstick skillet. Add almonds. Stir
and cook until light tan, about 2 minutes. Move almonds onto paper
towels on a small plate. Remove all but 1 T. of oil from pan. Stir in
vinegar. Place fillets in skillet, skin side up. Cook over medium high
heat 4 minutes. Using long thin spatula, carefully flip each fillet. Add
almonds. Cook another 4 minutes till fillets are opaque. Divide
watercress among 4 plates. Top each plate with 1 filet and 1/4 of
warm almond dressing. Serve with sliced golden beets or side dish of
choice. Serves 4.
White Fish with Cashew Ginger Sauce
2 pounds sea bass or halibut filets
2 T. cooking oil
1 1/4 c raw cashews
2 shallots or 1 small onion, finely chopped
1/2 inch ginger, finely chopped
1 garlic clove chopped
1 T. shrimp paste
2 T. tamarind sauce
2 T. tomato paste
1 t. honey
2 limes, juice only
Preheat oven to 350 degrees. Lightly spray baking dish with no-stick
cooking spray. Place fish in pan. Bake until flaky. While fish is baking,
heat oil in medium-size pan over medium heat. Saute cashews,
Baked Catfish Supreme
2 pounds catfish fillets
a little extra virgin olive oil or safflower oil
1 c. low fat mayonnaise
4 T. minced parsley
juice of 1 lemon
1/4 t. paprika
Preheat oven to 350 degrees. Lightly oil a baking dish. Place fillets in dish.
Combine mayonnaise, parsley and lemon juice. Spread over fillets. Bake for
30 minutes or until fish flakes easily with fork. Sprinkle with paprika and
serve. Serves 4-6.
Garlic Fish
4 white fish filets
few drops of dark sesame oil
1 t. rice vinegar
1 c. low sodium chicken or vegetable broth
1 t. honey
1 T. tomato paste
1 t. fresh ginger, chopped
2 garlic cloves, chopped
1 medium white onion, chopped
Spray medium frying pan with no-stick cooking spray. Heat pan over
medium low heat, Add filets. Drizzle dark sesame oil over filets. Let
filets cook. When filets are almost done, mix all other ingredients. Pour
over filets. Simmer over medium heat for 25 minutes. Serves 4.
Parmesan Seafood Bake
1/4 c. white onion, chopped
2 T. unsalted butter
2 T. all-purpose unbleached flour
3/4 c. low fat milk
1/2 c. carrots, shredded
1/2 c. or 2 oz. Parmesan cheese, grated
1 T. fresh lemon juice
1 pound fish fillets, any white fish
2 T. silvered almonds for garnish
Preheat oven to 350 degrees. In medium skillet, over medium high heat,
saute onion in butter for 4 minutes. Stir in flour. Slowly stir in milk. Cook
and stir constantly until sauce thickens a little. Stir in carrots, lemon juice
and cheese. Place fish in 11 inch by 7 inch baking dish that has been
sprayed with no stick cooking spray. Pour sauce over fish. Sprinkle almond
slivers on top. Bake for 30 minutes. Serves 4.
Newport Fish on Biscuits
3 T. white onion, chopped fine
4 T. unsalted butter
3 T. all-purpose unbleached flour
2 c. hot low fat milk
pinch of ground allspice
1/8 t. ground nutmeg
1/3 c. medium-sharp Cheddar cheese, grated
1 1/2 pounds haddock, cooked, flaked
8 buttermilk biscuits, previously baked, split in half
fresh parsley, rinsed, chopped, for garnish
In a medium sauce pan, over low heat, melt the butter. Add onions and
cook until tender, about 8 minutes. Add flour and stir constantly for 2
minutes. Whisk in hot milk. Simmer until thickened, about 9 minutes.
Season sauce with allspice and nutmeg. Stir in cheese and flaked fish. Cook
until warmed through and cheese has melted, about 6 minutes. On single
plates, place 2 biscuits on each plate. Spoon fish and sauce over biscuits.
Serves 4.
Baked Parmesan Fillets
2 pounds fish fillets, any white fish
4 eggs, whites only
2 T. low fat milk
1 c. unseasoned bread crumbs
1/2 c. Parmesan cheese, grated
Preheat oven to 450 degrees. Spray 13 inch by 9 inch baking dish with
no stick cooking spray. Combine eggs and milk in medium bowl. Combine
bread crumbs and cheese in another medium bowl. Dip fillets in milk mixture
and then in bread crumb mixture. Pat bread crumbs if you want a lot of bread
crumbs on the fish. Place fish in dish. Bake about 25 minutes or until fish
flakes easily with fork. Serves 6.
A Sicilian dish, also, known as caponataestiva or caponata di pesce. It is a
cooked, seafood salad which would be an appetizing addition to an antipasto
platter. You can also serve it on a lettuce leaf bed garnished with a lemon
wedge and some black olives or simply in an earthenware bowl with a crusty
loaf of Italian bread alongside.
2 pounds eggplant, peeled, cut into 1/2 inch cubes
salt
1/4 c. extra virgin olive oil
2 c. celery, finely chopped
1/4 c. white onion, finely chopped
1/4 c. extra virgin olive oil
1/2 c. red wine vinegar
1 T. fructose
2 1/2 or 3 c. canned or home-cooked Italian plum tomatoes, drained
2 T. tomato paste
6 large geen olives, pitted, slivered
2 T. capers
4 anchovy fillets, mashed
2 T. pine nuts
Sprinkle eggplant cubes lightly with salt. Place in large colander or sieve
to drain. After 30 to 45 minutes, pat the cubes dry with paper towels and set
aside. In large heavy skillet, heat 1/4 c. oil. over medium high heat. When
hot, add celery and onion. Cook for 10 to 15 minutes, stirring occasionally,
until tender. Lift with slotted spoon into bowl and set aside. Pour 1/4 c. oil
into same skillet. Over high heat, saute eggplant cubes, stirring vigorously
until they just start to brown. Add celery-onion mixture to eggplant along
with vinegar, fructose, tomatoes, tomato paste, olives, capers and anchovies.
Stir well. Heat to boiling and simmer, stirring for 5 minutes. Stir in pine nuts.
Cover and refrigerate until ready to serve. Makes about 6 c.
** 40 cooked, seafood salad which would be an appetizing addition to an antipasto
platter. You can also serve it on a lettuce leaf bed garnished with a lemon
wedge and some black olives or simply in an earthenware bowl with a crusty
loaf of Italian bread alongside.
2 pounds eggplant, peeled, cut into 1/2 inch cubes
salt
1/4 c. extra virgin olive oil
2 c. celery, finely chopped
1/4 c. white onion, finely chopped
1/4 c. extra virgin olive oil
1/2 c. red wine vinegar
1 T. fructose
2 1/2 or 3 c. canned or home-cooked Italian plum tomatoes, drained
2 T. tomato paste
6 large geen olives, pitted, slivered
2 T. capers
4 anchovy fillets, mashed
2 T. pine nuts
Sprinkle eggplant cubes lightly with salt. Place in large colander or sieve
to drain. After 30 to 45 minutes, pat the cubes dry with paper towels and set
aside. In large heavy skillet, heat 1/4 c. oil. over medium high heat. When
hot, add celery and onion. Cook for 10 to 15 minutes, stirring occasionally,
until tender. Lift with slotted spoon into bowl and set aside. Pour 1/4 c. oil
into same skillet. Over high heat, saute eggplant cubes, stirring vigorously
until they just start to brown. Add celery-onion mixture to eggplant along
with vinegar, fructose, tomatoes, tomato paste, olives, capers and anchovies.
Stir well. Heat to boiling and simmer, stirring for 5 minutes. Stir in pine nuts.
Cover and refrigerate until ready to serve. Makes about 6 c.
Baked Ocean Perch with Pine Nuts
Pacific Ocean perch has firm, white flesh and a delicate flavor. Atlantic
Ocean perch has a slightly more distinctive flavor and a firm, light-colored
flesh with pink tints. Both provide excellent table fare and may be cooked by
virtually any method.
1/4 c. pine nuts
1/4 c. unsalted butter
2 T. chives, chopped
1 1/2 pounds ocean perch fillets
2 lemons
Preheat the oven to 350 degrees. On a clean, shallow baking dish, place
the pine nuts in a single layer. Toast in the oven for about 10 minutes until
they turn brown. Watch very closely. Melt butter over medium heat. Add
toasted pine nuts and chives. Stir until nuts are coated. Transfer to serving
bowl. Slice the lemons and arrange on shallow baking pan. Place the fillets on
top of the lemon slices. Bake for approximately 6 to 7 minutes. Do not turn.
The fillets will turn opaque when they are done. Carefully remove the fillets
and lemon slices from the pan. Place on serving plates. Serves 4.
Nutritional information per serving: 462 cal, 38 g carb, 37 g pro, 90 mg
chol, 18 g total fat ( 36% of calories from fat).
Baked Red Snapper
Snapper is marketed whole-dress and as fillets. All red snapper fillets are
sold with the skin on.
2 pounds whole red snapper, cleaned
juice of 1 lemon
3 t. fresh oregano, chopped
2 T. extra virgin olive oil
Preheat oven to 350 degrees. Spray shallow baking dish that is big enough
to hold the fish with no-stick cooking spray. Score the fish by making 3 diagonal
cuts about 1 inch apart and 1/2 inch deep into the thickest part of
the fish. Combine the lemon juice and oregano in a small bowl. Press mixture
into slits. Brush each side of fish with oil. Place in baking dish. Bake fish in
oven for 10 minutes for every inch of thickness. Serve garnished with lemon
slices and sprigs of oregano. Serves 4.
Nutritional information per serving: 291 cal, 10 g total fat (31 % calories
from fat), 47 g pro, 2 g carb, 84 mg chol.
Broiled Swordfish with Tomato
3 T. Dijon mustard
2 T. lemon juice
2 T. extra virgin olive oil
2 T. Parmesan cheese, grated
1 pound swordfish, 1/2 inch thick, cut into 4 pieces
1 large tomato
2 T. fresh basil
Preheat broiler. Spray a shallow baking pan with no-stick cooking spray.
Make sauce b y mixing together mustard, lemon juice, olive oil and cheese.
Place the swordfish steaks on prepared baking sheet. Brush them lightly with
the sauce. Broil fish 4 inches from heat until opaque, about 4 to 5 minutes.
Coarsely chop tomato and basil and add to remaining sauce. Turn the fish
and spoon the tomato sauce over them. Broil fish until firm and just flakes
when tested with a fork, about 3 to 4 minutes longer. Carefully lift fish with
flat utensil and place on serving plates. Serves 4.
Nutritional information per serving: 226 cal, 3 g total carb, 3 g pro, 46 mg
chol, 13 g total fat (51% of calories from fat).
Halibut Alla Genovese, classic Neapolitan (Italian) dish
oil for cooking
4 6 oz.. halibut steaks, rinse steaks, pat dry
small jar of pesto sauce or 1/2 c. homemade pesto
1 lemon cut into 4 wedges
Preheat broiler with rack set 4 inch from the heat source. Lightly oil broiling
pan. Place halibut steaks on pan and cook for 4 to 5 minutes per side or until
opaque throughout. Place steaks on individual plates and top each steak with
a generous spoonful of pesto sauce. Garnish each plate with a lemon wedge.
Serves 4.
Nutritional information per serving: 376 cal, 3 g total carb, 35 g pro, 95 mg
chol, 25 g total fat (59% of cal from fat).
Baked Fish with Fresh Dill and Tomatoes
1 1/2 pounds orange roughy, cut in serving size pieces
2 medium to large tomatoes, peeled, seeded, diced
1 small white onion, finely chopped
2 T. fresh dill, chopped
tomato wedges
fresh dill sprigs
Preheat oven to 400 degrees. Place the fish in a baking dish that has been
spray with no-stick cooking spray and sprinkle with tomatoes, onions and dill.
Cover with lid or foil. Bake 10 to 15 minutes or until fish is tender and flaky.
Garnish with tomato wedges and fresh dill sprigs. Serves 4.
Nutritional information per serving: 141 cal, .9 g total fat (9% cal from fat),
25.7 g pro, 54.5 g carb, 1 g dietary fiber, 34 mg chol.
Beer Battered Fish
1 pound fish fillets
1 c. plus 3 to 4 T. biscuit baking mix
1/2 c. beer
2 eggs, whites only
oil for frying
tartar sauce
Add oil to a depth of 1 1/2 inches to a deep fryer or heavy sauce pan and
heat to 350 degrees. While oil is heating: In medium bowl, add 3 to 4 T.
biscuit baking mix. Lightly coat fish. Set aside on wax paper or a plate. In
medium bowl, using wire whisk, mixing fork or electric beater, beat together
the remaining 1 c. biscuit baking mix, beer and eggs just until batter is
smooth. If batter is too thick, just add 1 or 2 T. more of beer and mix again.
When oil is hot: Dip fish into batter, completely cover with batter and allow
any excess to drip back into bowl. Fry fish until golden brown, about 2
minutes on each side. Drain on paper towels. Serve hot with tartar sauce.
Serves 4.
Flounder Plus
1/2 c. white onion, diced
1/2 c. carrot, diced
1 c. celery, diced
1/2 c. dry white wine
1 1/4 c. fresh asparagus, tips only
1 pound fresh flounder fillets or any white fish
In large skillet, add onion, carrot, celery, wine and asparagus. Simmer,
covered, over medium heat until just tender crisp. Add fillets on top and
cover. Simmer until fillets are done and flake easily with a fork, about 3 to
5 minutes. Place fillets on serving platter. Pour sauce over fillets. Serves 4.
Sole Mousse with Shrimp Sauce
1 pound filet of sole
2 c. heavy cream
8 eggs, whites only
2/3 c. low fat milk
1 T. fresh parsley, chopped
1/4 t. Savory liquid seasoning
1 T. unsalted butter
1 T. fine dry bread crumbs
1/4 t. dill
12 to 14 shrimp, shell and vein removed
Shrimp sauce
Cut sole in small pieces. Place 1/2 c. cream in blender, 1/4 of the fish.
Blend at medium speed until smooth. Add 2 eggs, whites only and blend
until smooth. Mixture will be thick. Pour into bowl and repeat until all fish,
cream and egg whites are blended. Stir in milk, parsley, Savory seasoning
and mix well. Use the butter to coat the inside of a 6 c. ring mold. Spoon
fish mixture into mold. Set mold in pan of hot water. Bake 45 minutes, in a
preheated 350 degree oven, until top is lightly brown. A knife inserted into
center should come out clean. Let stand 15 minutes.
To prepare Shrimp sauce:
6 T. Westbrae unsweetened catsup
2 T. horseradish
4 T. lemon juice
dash of celery salt
6 to 8 shrimp, shell and vein removed
Place all sauce ingredients in blender and blend until shrimp is in small
chunks.
Remove sole mouse from mold onto serving platter. Drizzle Shrimp sauce
over mousse and platter. Arrange whole shrimp in sauce on platter. Serves
6 to 12.
Fish and Potatoes in a Dish
1/4 c. unsalted butter
3 T. lemon juice
1 t. basil
2 T. parsley, chopped
1 garlic clove, chopped
1 pound fresh or frozen, thawed, thick white fish fillets
4 medium white potatoes, about 1 1/3 pound, cooked, quartered
3/4 c. mushrooms, sliced
Melt butter over low heat in a small sauce pan. Stir in lemon juice, basil,
parsley and garlic. Pour half of butter mixture into large shallow baking dish
that has been buttered or sprayed with no-stick cooking spray. Preheat oven
to 375 degrees. Cut fish into four serving-size pieces. Arrange potatoes and
fish in a single layer in baking dish. Top with mushrooms. Drizzle remaining
butter mixture over all. Cover and bake 20 minutes. Remove cover and
baste with pan juices. Continue baking, uncovered, about 10 minutes or
until fish flakes easily with a fork. Serves 4.
Curried Creamed Cod with Potatoes
4 Idaho potatoes, about 1 1/4 pounds
1 3/4 pounds skinless, boneless fresh cod fillets
2 c. water
1 c. low fat milk
1 bay leaf
2 whole cloves
6 peppercorns
3 sprigs fresh parsley
2 T. unsalted butter
1 T. curry powder or paste
2 T. all-purpose unbleached flour
1 c. scallions, finely chopped, include green part
1/2 c. heavy cream
Put potatoes with skins on in sauce pan. Add cold water to cover. Bring to
a boil and simmer about 20 minutes or until tender. Do not over cook. Cut
cod into 4 portions of about equal size. Put pieces in one layer in skillet large
enough to accommodate them. Add water and milk to cover fish. Add bay
leaf, cloves, peppercorns and parsley. Bring to a boil and let simmer about one
minute, no longer. Turn off heat, cover and let stand until ready to use. In
sauce pan, combine butter, curry powder or paste and flour. Add scallions and
cook, stirring, about 1 minute. Scoop out 1 c. of liquid in which fish was
cooked and add to curry mixture. Stir rapidly with wire whisk until blended
and smooth. Let simmer, stirring, about 5 minutes or until thickened. Add
cream and stir to blend and heat through. When potatoes are tender, drain
and allow to cool. Slice. There should be about 4 c. Drain fish and push to
one side, covering half of skillet. Arrange potatoes in remaining half of skillet.
Pour curry sauce on evenly and serve. Serves 4.
** 30
Baked Sole
2 skinless sole fillets, about 1 1/2 pounds
juice of 1/2 medium fresh lemon
2 T. unsalted butter
1 small white onion, about 1/4 c., finely chopped
1/4 pound mushrooms, finely chopped
1/3 c. heavy cream
2 T. Parmesan cheese, grated
Spray a shallow 1 1/2 quart baking dish with no-stick cooking spray. Place
fillets on baking dish and sprinkle lemon juice on fillets. In a 10 inch skillet,
over medium heat, add butter. When butter is hot, add onions and cook until
wilted, stirring often. Add mushrooms, cook briskly and stir constantly, until
liquid evaporates. Stir in cream and heat through. Preheat oven to 425
degrees. Place fillets on baking dish. Add cream mixture. Sprinkle with cheese.
Bake about 10 minutes or until fish flakes easily with fork. Sauce will be thin.
Serves 2.
Asian Tilapia
4 6 oz. tilapia fillets
1 T. fresh ginger, minced
1/4 c. low sodium soy sauce
2 T. sesame oil
1 bunch scallions
Preheat oven to 425 degrees. Place each fillet on its own piece of
aluminum foil, measuring 12 inches by 15 inches long. Evenly distribute the
ginger, soy sauce, sesame oil and scallions on top of each fillet. Fold the
aluminum foil and tightly crimp the edges to seal. Place packets on baking
sheet in a single layer. Bake 10 to 12 minutes, until foil is puffed and fish is
opaque in the middle. Serves 4.
Nutritional information per serving: 197 cal, 4 g. total carb, 34 g. protein, 90
mg. chol, 4 g. total fat, 20% of calories from fat.
Cod a la French Country Recipe
4 cod fillets, 6 oz. each, about 1/2 inch thick
3 T. extra virgin olive oil
4 plum tomatoes, diced
4 black Kalamata olives, brine cured, pitted, sliced
pinch of thyme
1 t. dry basil
Heat 1 1/2 T. of oil in a large skillet over medium-high heat until hot but
not smoking. Add cod fillets and cook for 30 seconds on each side. Sprinkle
tomatoes, olives and thyme over cod. Reduce heat, cover and continue
cooking for 2 minutes. Add basil and remaining oil. Cook, covered, for 1 to 2
minutes or until the cod just flakes at the touch of a fork. Serves 4.
Nutritional information per serving: 276 cal, 6 g. carb, 33 g. protein, 90 mg.
chol., 13 g. total fat, 43 % of calories from fat.
Cooking tip: If fillets are frozen, cover with milk to defrost. This will reduce
the freezer taste.
Baked Walleye Fillets
2 Walleye fillets
2 T. lemon juice
1/2 c. low fat mayonnaise
1/4 c. Parmesan cheese, shredded
1/4 c. crabmeat, chopped
Preheat oven to 350 degrees. Prepare shallow baking dish with butter or
no-stick cooking spray. Bake fillets 16 minutes or until flakes easily with a
fork. Mix rest of ingredients. Spread over fillets. Bake 6 minutes more.
Serves 2.
Fried Cod
a little extra virgin olive oil
4 to 6 pieces of cod
1/2 c. white wine
4 garlic cloves, chopped
2 eggs, whites only
Over medium high heat, add olive oil. When hot, add cod pieces. Reduce
heat to medium and cover. In medium bowl, combine wine, garlic and egg
whites. Pour over cod. Turn cod to coat with sauce. Cover and simmer for
about 15 to 20 minutes, stirring at least once or twice, until cod is cooked
through and eggs are set. Serves 4 to 6.
Pan Fried Fish
1 pound fresh or frozen, thawed white fish fillets
1/2 c. Aunt Jemima Enriched Yellow Corn Meal
1/2 t. dill weed or chili powder
2 eggs, whites only
2 T. water
1 to 2 T. unsalted butter
1 to 2 T. cooking oil
Combine all dry ingredients in large bowl. Combine all wet ingredients in
medium bowl. Coat fish fillets in flour mixture first, then into egg mixture and
then back into flour mixture again. Pan fry in butter and oil until fish flakes
easily. Drain on paper towels. Place on serving platter. Serves 3 to 4.
Deep Fried Fish
3/4 c. all-purpose unbleached flour
2 eggs, whites only
1/2 c. low fat milk
1 T. water
4 fillets of flounder, sole or any white fish
Add flour to large bowl. Make well in center of flour. Add egg whites and
1/4 c. milk. Stir until smooth. Add remaining milk and 1 T. water. Stir until
batter is well mixed. Rinse fillets and pat dry with paper towels. Cut fillets
into 3 or 4 strips. Dip fish into batter. Fry a few pieces at a time in hot oil
until batter is golden brown and crisp. Drain fish on paper towels. Serves 4.
Seafood Medley Dijon En Croute (En Croute is French, means in pastry shell)
3 T. unsalted butter
3 T. all-purpose unbleached flour
1/3 c. Dijon mustard
1/4 t. paprika
1/8 t. cayenne
1/8 t. nutmeg
3 c. half and half
1/4 c. dry sherry
6 oz. cooked crabmeat, cut in bite-size pieces
6 oz. shrimp, cut in bite-size pieces
6 oz. lobster, cut in bite-size pieces
8 baked patty shells
Melt butter in medium sauce pan, over medium high heat. Mix in flour
and stir constantly. Cook 2 to 3 minutes. Add mustard, paprika, cayenne and
nutmeg. Stir and heat for 1 minute. Slowly add in half and half. Cook and
stir until mixture comes to a boil and thickens. Stir in sherry and seafood.
Cook for 1 to 2 minutes to heat. Spoon into patty shells. Serves 8.
Curried White Fish
unsalted butter, melted
extra virgin olive oil
1/4 c. bread crumbs
1/4 c. Parmesan cheese
1 t. curry powder
1/2 t. paprika
3/4 to 1 pound white fish fillets, flounder, sea trout, Boston bluefish,
halibut or rockfish
lemon wedges
fresh parsley
In medium bowl, combine butter and oil. In another medium bowl,
combine bread crumbs, cheese, curry and paprika. Dip fillets into butter
mixture and then into bread crumb mixture. Pat lots of bread crumbs on.
Place fillets on greased shallow baking pan. Broil at the second level below
the heat until fish is golden brown, turning once during cooking time. Place
fillets on serving dish. Place lemon wedges around fillets. Sprinkle parsley
over fillets. Serves 2.
Trout in Green Leaves
1 2 inch piece of fresh ginger root, pared, sliced
1 10 oz. whole brook trout, dressed
2 large Swiss chard leaves
1 T plus 1 t. butter
1 t. orange peel, grated
1 t. lemon juice
In steamer or large pot fitted with rack and lid, add hot water to reach 1
inch below rack. Elevate rack on custard cups, if necessary. Add 2/3 of ginger
to water. Over high heat, bring water to a boil. Place remaining ginger in
trout cavity. Place chard leaves on work surface. Place trout in center. Fold
up outer leaf edges to enclose fish. Place fish on rack in steamer and cover.
Steam 10 minutes or until trout flakes easily when tested with fork. While
fish is steaming, prepare sauce. In small saucepan, combine butter, orange
peel and lemon juice, over medium heat. Heat until bubbly. Reduce heat and
keep warm. When trout is done: Place trout on serving platter, open leaves
and pour sauce over fish. Serves 2.
** 20
Tomato Basil Mahi Mahi
1 pound mahi mahi fillet, cut into 2 or 4 pieces
2 1/2 c. tomatoes, diced, reserve juice
1/2 c. fresh basil, chopped
1/3 c. red shallots, sliced
1 c. white onion, chopped
5 garlic cloves, chopped
2/3 c. water
2 T. tomato paste
2 T. low sodium soy sauce
1 T. lemon juice
In large skillet, over medium high heat, add oil and heat for one minute.
Add fillets and fry until golden brown. While fish is frying: In another large
skillet, add a little oil and heat for 1 minute. Saute shallots and onions for a
few minutes. Add garlic, tomato paste, soy sauce and lemon juice. Heat for
a minute or two. Stir in water and simmer until sauce thickens. Remove
from heat. Add basil. To serve: Place fillets on serving platter or single
serving plates and top generously with tomato basil sauce. Serves 2 to 4.
Crispy Fried Fish
vegetable oil for frying
1/2 c. ground oat flour
1/2 c. Quaker or Aunt Jemima corn meal
2 t. French's yellow mustard
1 t. baking powder
1 t. paprika
2 eggs, whites only
1/4 low fat milk
1 pound fish filets or 1 3 to 4 pound fresh, cleaned fish
lemon slices and parsley for garnish
Heat 1/2 inch of oil in large skillet to 375 degrees. In a medium bowl,
combine oat flour, corn meal, mustard, baking powder and paprika. In a
separate medium bowl, combine egg whites and milk. Dip fish into egg
mixture, then into dry mixture. Pat fish in order to get a lot of the dry
mixture on. Fry fish about 3 minutes per side, turning once or until crisp
and golden brown. Place fish on paper towels to drain. Place fish on
serving platter and garnish with lemon slices and parsley. Serves 3 to 4.
Fish with Caper Sauce
3/4 to 1 pound white fish filets
2 T. unsalted butter
2 T. extra virgin olive oil
1/2 c. low fat milk
1/2 c. all-purpose unbleached flour
Sauce:
2 T. capers, whole or diced
1 T. unsalted butter
1 T. red wine vinegar
2 t. dried parsley
In a large frying pan, heat butter and olive oil, over medium heat. Dip
fish filets in milk and then in flour. When the butter and oil are hot, place
the fish in the pan and gently brown both sides. To make the sauce: Heat
the capers over medium heat, with butter, vinegar and parsley. Mix well
and heat just until butter is melted. Place fish on serving platter or single
plates. Pour sauce over fish. Serves 2.
Fillet of Sole with Dill Cheese Sauce
1 c. water
3/4 c. dry white wine
1/4 t. thyme
1 sprig parsley
1 small bay leaf
12 small fillets or about 2 pounds fresh sole
2 T. lemon juice
2 T. unsalted butter
1 1/2 c. vegetables, chopped, (carrots, celery or onions)
1 4 oz. package cream cheese with garlic and herbs
1/4 c. dill
In a pan fitted with a rack and cover, or a covered skillet with a round
cake rack, add water, wine, thyme, parsley and bay leaf. Bring to a boil.
Lightly sprinkle fillets with lemon juice, a little butter and about a t. of dill.
Roll up each fillet crosswise and place on rack. Cover pan. Steam fish over
simmering seasoned water about 5 minutes. Carefully move fish to warm
platter. Keep warm. Strain broth and discard herbs. Return broth to pan,
along with chopped vegetables. Heat to boiling. Then simmer uncovered
about 12 minutes or until tender. Cool slightly. Pour broth and vegetables
into blender and blend until smooth. Add cream cheese in pieces and blend
until smooth. Return to pan. Add remaining dill. Cook over very low heat
for no more than 3 minutes. Pour sauce over fish rolls to serve. Serves 6.
Baked Fish with Carrots and Zucchini
1 pound fillet of sole, cut into serving pieces
1 medium zucchini, peeled, cut into 1 inch sticks
4 carrots, peeled, cut into 1 inch sticks
2 T. unsalted butter, melted
1 T. fresh dill, minced
1 garlic clove, finely chopped
1/2 lemon, thinly sliced
Preheat oven to 375 degrees. Steam carrots in microwave for 3 minutes
on high. Add zucchini and steam on high an additional 2 minutes. Spray a
medium size baking dish with no-stick cooking spray. Place fish in baking
dish. Pour melted butter over fish. Sprinkle garlic over fish. Arrange lemon
slices on fish. Add steamed vegetables around fish. Sprinkle dill over all.
Cover and bake 20 minutes or until fish flakes easily. Serves 4.
Nutritional information per serving: 144 cal, 9 g carb, 22 g protein, 2 g fat,
54 mg chol.
Fish in Beer Batter
Batter:
1 c. all-purpose unbleached flour
4 eggs, whites only
1 c. beer, room temperature
2 T. extra virgin olive oil
1/2 c. green onion, finely chopped
Fish:
2 pounds or 10 small fish fillets, such as flounder, bones and skin removed
6 c. vegetable oil
Heat vegetable oil in deep fryer. To make batter: In large bowl, add flour
and eggs. Whisk until well mixed. Whisk in beer and oil. Cover and let stand.
To prepare fish: Cut fillets in half or serving size. Dip each piece of fish into
the batter and add to hot oil. Cook about 2 or 3 minutes, turning the pieces
of fish once or twice or until golden brown and crisp all over. As the pieces
are cooked, remove and place on a plate with paper towels to drain.
Continue until all pieces are cooked. Serves 4.
Chilled Cod Steaks Bouquetier
2 small yellow straight-neck squash, about 6 oz. each, rinsed, thinly sliced
2 small zucchini, about 6 oz. each, thinly sliced
1/2 c. white vinegar
3 T. fructose
1 small onion, thinly sliced
4 c. water
1 T. dry sherry
4 small cod steaks, each cut about 1/2 inch thick
Green Mayonnaise Dressing
1/2 c. horseradish
parsley for garnish
To prepare marinated squash: In medium bowl, toss yellow squash and
zucchini with 2 t. salt until well mixed. Cover and let stand at room
temperature 30 minutes. Tipping bowl over sink, press squash with hand
to drain liquid. To squash in bowl, add vinegar, fructose and onion. Toss
thoroughly. Cover and refrigerate. Meanwhile, in 10 inch skillet over high
heat, heat water, sherry, and 1 T. salt to boiling. Add cod steaks. Heat to
boiling. Reduce heat to low. cover and simmer 5 to 8 minutes, until cod
flakes easily with fork. Remove each cod steak from water. Drain cod on
paper towels. Place cod on plate and cover. Refrigerate until cod is well
chilled, about 1 1/2 hours.
Meanwhile, prepare Green Mayonnaise Dressing:
1/4 c. extra virgin olive oil
1/4 c. loosely packed watercress leaves
1/4 c. loosely packed parsley leaves
2 T. cider vinegar
1 t. tarragon leaves
1 t. fructose
1 t. French's yellow mustard
2 eggs, whites only
3/4 c. extra virgin olive oil
In blender on medium speed, blend all ingredients, except last ingredient.
Then slowly add last ingredient. Continue blending until well mixed and
thickened. Cover and refrigerate.
To serve: Drain marinated squash. Arrange squash and cod steaks on large
serving platter. Spread horseradish over cod steaks. Spoon some Green
Mayonnaise dressing on top of each cod steak. Garnish with parsley. Serve
cod with remaining Green Mayonnaise Dressing on side. Serves 4.
Golden Venetian Fish
1 pound boneless sole, halibut or snapper fillets
3 T. all-purpose unbleached flour
vegetable oil for frying
2 T. extra virgin olive oil
2 medium white onions, peeled, sliced 1/2 inch thick, separated into rings
1 large garlic clove, minced
1 c. white wine vinegar
1 c. water
1/2 c. golden raisins
1 bay leaf
2 T. pine nuts, toasted
4 T. fresh parsley, chopped
Preheat oven to 325 degrees. Spray large shallow baking with no-stick
cooking spray. Cut fish into 1 1/2 inch pieces. Roll in flour to coat. In large
skillet, over medium-high heat, add oil to depth of 1/2 inch. Fry fish pieces
in a single layer, turning once, until fish is opaque and lightly browned.
While fish is frying: in medium bowl, combine rest of ingredients, except
raisins, pine nuts and parsley. When fish is done, drain on paper towels.
Then arrange in single layer in baking dish. Remove bay leaf. Pour sauce
over fish. Place in oven and bake for 20 minutes. Place fish on serving
platter. Drizzle some of the sauce over fish. Garnish with raisins, pine nuts
and parsley. Serves 2 to 4.
Halibut Saute
1 pound halibut, remove skin and bones
3 T. extra virgin olive oil
1 c. carrots, peeled, thinly sliced
1 c. celery, thinly sliced
1 c. green onions, thinly sliced
1 c. broccoli flowerets
1/4 t. fresh ginger, grated
1/4 c. low sodium chicken or vegetable broth
2 t. cornstarch
1 t. lemon peel, grated
toasted sesame seeds for garnish
Cut fish into 1 inch cubes. In large skillet, heat 2 T. oil over medium-high
heat. Add fish and saute for a few minutes. Remove fish from skillet. Add
vegetables and saute until crisp and tender. Return fish to skillet. Add ginger.
In medium bowl, combine broth, cornstarch and lemon peel. Add to fish in
skillet. Cook and stir until thickened and halibut flakes easily with fork. Place
fish and sauce on serving platter. Garnish with sesame seeds. Serves 4.
Fish and Bananas in Orange Sauce
1/3 c. fresh orange juice
3 T unsalted butter, melted
2 T. dry white wine
1 T. French's yellow mustard
1 t. white onion, minced
1 t. fresh orange rind, grated
1 1/2 pounds haddock, cod or pollock fillets
2 firm bananas
Preheat oven to 350 degrees. In medium bowl, combine orange juice,
melted butter, wine, mustard, onion and orange rind. Stir well to combine.
Spray baking dish with no stick cooking spray. Cut fish fillets into serving
size pieces. Place in baking dish. Spoon half of the sauce over fish. Bake,
uncovered for 20 minutes. Peel bananas. Slice in half lengthwise. Cut into
2 inch pieces. Add bananas to remainder of sauce. Stir gently to coat.
Remove fish from oven. Add bananas and remaining sauce to fish. Bake
another 10 minutes or until fish flakes easily with fork. Serves 4 to 6.
** 10
Orange Roughy with a White Wine and Tomato Sauce
4 (about 1 pound) Orange Roughy filets
1/2 t. salt
1 t. fresh oregano
1 t. unsalted butter
1 t. fresh thyme
1/2 c. white wine
1 large tomato, chopped
2 T. tomato paste
2 garlic cloves, minced
1/2 c. white onion, chopped
Preheat oven to 325 degrees. Lightly spray baking dish with no-stick
cooking spray. Heat a little oil in a med frying pan over medium high
heat. Place filets in pan and fry fish until it can be easily flaked. While
fish is cooking, mix all other ingredients. When fish is done, place fish
in baking dish. Pour sauce over filets. Do not cover. Bake 30 minutes.
Serves 4.
Fish Fillets Italiano
2 T. extra virgin olive oil
1 medium onion, thinly sliced
5 garlic cloves, minced
3 large tomatoes, chopped
1/2 c. black olives, pitted and sliced
1 T. fresh curly-leaf parsley, chopped
1/2 c. white wine
1 pound cod fillets
In large frying pan, heat oil over medium heat. Add onions and garlic.
Sauté until softened. Stir in tomatoes, olives, parsley and wine. Simmer
5 minutes. Place fillets in sauce. Simmer 20 minutes or until fish flakes
easily with fork. Place fillets on serving platter. Spoon sauce over fillets.
Serves 4.
Almond Trout with Watercress
2 bunches or 4 c. watercress, rinsed, discard large stems
4 5 oz. boneless trout filets
1/4 c. almond oil
1/2 c. sliced raw almonds
2 T. cider vinegar
Warm oil over medium heat in 10" nonstick skillet. Add almonds. Stir
and cook until light tan, about 2 minutes. Move almonds onto paper
towels on a small plate. Remove all but 1 T. of oil from pan. Stir in
vinegar. Place fillets in skillet, skin side up. Cook over medium high
heat 4 minutes. Using long thin spatula, carefully flip each fillet. Add
almonds. Cook another 4 minutes till fillets are opaque. Divide
watercress among 4 plates. Top each plate with 1 filet and 1/4 of
warm almond dressing. Serve with sliced golden beets or side dish of
choice. Serves 4.
White Fish with Cashew Ginger Sauce
2 pounds sea bass or halibut filets
2 T. cooking oil
1 1/4 c raw cashews
2 shallots or 1 small onion, finely chopped
1/2 inch ginger, finely chopped
1 garlic clove chopped
1 T. shrimp paste
2 T. tamarind sauce
2 T. tomato paste
1 t. honey
2 limes, juice only
Preheat oven to 350 degrees. Lightly spray baking dish with no-stick
cooking spray. Place fish in pan. Bake until flaky. While fish is baking,
heat oil in medium-size pan over medium heat. Saute cashews,
shallots/onions, ginger until tender. Add shrimp paste, tamarind sauce.
tomato paste, honey and lime juice. Stir and simmer until heated through.
tomato paste, honey and lime juice. Stir and simmer until heated through.
When fish is done, move fish to plate and pour sauce over fish. Serves 6.
Baked Catfish Supreme
2 pounds catfish fillets
a little extra virgin olive oil or safflower oil
1 c. low fat mayonnaise
4 T. minced parsley
juice of 1 lemon
1/4 t. paprika
Preheat oven to 350 degrees. Lightly oil a baking dish. Place fillets in dish.
Combine mayonnaise, parsley and lemon juice. Spread over fillets. Bake for
30 minutes or until fish flakes easily with fork. Sprinkle with paprika and
serve. Serves 4-6.
Garlic Fish
4 white fish filets
few drops of dark sesame oil
1 t. rice vinegar
1 c. low sodium chicken or vegetable broth
1 t. honey
1 T. tomato paste
1 t. fresh ginger, chopped
2 garlic cloves, chopped
1 medium white onion, chopped
Spray medium frying pan with no-stick cooking spray. Heat pan over
medium low heat, Add filets. Drizzle dark sesame oil over filets. Let
filets cook. When filets are almost done, mix all other ingredients. Pour
over filets. Simmer over medium heat for 25 minutes. Serves 4.
Parmesan Seafood Bake
1/4 c. white onion, chopped
2 T. unsalted butter
2 T. all-purpose unbleached flour
3/4 c. low fat milk
1/2 c. carrots, shredded
1/2 c. or 2 oz. Parmesan cheese, grated
1 T. fresh lemon juice
1 pound fish fillets, any white fish
2 T. silvered almonds for garnish
Preheat oven to 350 degrees. In medium skillet, over medium high heat,
saute onion in butter for 4 minutes. Stir in flour. Slowly stir in milk. Cook
and stir constantly until sauce thickens a little. Stir in carrots, lemon juice
and cheese. Place fish in 11 inch by 7 inch baking dish that has been
sprayed with no stick cooking spray. Pour sauce over fish. Sprinkle almond
slivers on top. Bake for 30 minutes. Serves 4.
Newport Fish on Biscuits
3 T. white onion, chopped fine
4 T. unsalted butter
3 T. all-purpose unbleached flour
2 c. hot low fat milk
pinch of ground allspice
1/8 t. ground nutmeg
1/3 c. medium-sharp Cheddar cheese, grated
1 1/2 pounds haddock, cooked, flaked
8 buttermilk biscuits, previously baked, split in half
fresh parsley, rinsed, chopped, for garnish
In a medium sauce pan, over low heat, melt the butter. Add onions and
cook until tender, about 8 minutes. Add flour and stir constantly for 2
minutes. Whisk in hot milk. Simmer until thickened, about 9 minutes.
Season sauce with allspice and nutmeg. Stir in cheese and flaked fish. Cook
until warmed through and cheese has melted, about 6 minutes. On single
plates, place 2 biscuits on each plate. Spoon fish and sauce over biscuits.
Serves 4.
Baked Parmesan Fillets
2 pounds fish fillets, any white fish
4 eggs, whites only
2 T. low fat milk
1 c. unseasoned bread crumbs
1/2 c. Parmesan cheese, grated
Preheat oven to 450 degrees. Spray 13 inch by 9 inch baking dish with
no stick cooking spray. Combine eggs and milk in medium bowl. Combine
bread crumbs and cheese in another medium bowl. Dip fillets in milk mixture
and then in bread crumb mixture. Pat bread crumbs if you want a lot of bread
crumbs on the fish. Place fish in dish. Bake about 25 minutes or until fish
flakes easily with fork. Serves 6.