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Misc. Fish Recipes
Red Snapper with Mustard and Apples
Ingredients
1 tablespoon shallot, minced
1 teaspoon olive oil
1 pound red snapper fillet or perch, or salmon
1 tart, firm apple
1 teaspoon lemon juice
3 tablespoons coarse mustard
1/4 cup white wine
3 tablespoons coarse mustard
1/4 cup white wine
3 tablespoons water or fish stock
Directions
Saute shallots in oil until softened. Leaving oil in pan, remove shallots with slotted spoon and transfer to bottom of casserole dish; place fish on top.
Core and thinly slice apple; sauté in remaining oil with lemon juice until soft but not mushy. Toss or turn slices several times during cooking.
Preheat oven to 375-degrees.
Arrange apple slices on top of fish (for a creative touch, they can be overlapped to look like scales). You may not need the entire apple. Whisk together mustard, wine, water, and pour over and around fish. Add more water until it reaches halfway up side of fillet.
Bake in preheated oven until fish is done, about eight to ten minutes for average fillet.
If you desire sauce, use spatula to remove fish to platter, then strain liquid through sieve and into saucepan. Boil stirring constantly until reduced to about and a thick consistency. Pour over fish and serve. Recipe makes four servings.
Pour over fish and serve.
Recipe makes four servings.
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Tropical Orange Roughy
Ingredients:
Two pounds of orange roughy, cut into serving-size pieces
3 tablespoons reduced-sodium soy sauce
2 teaspoons peeled and grated fresh ginger
One can of (15 ounces) drained pineapple slices
Six sliced green onions
One medium red bell pepper cut into thin rings
Directions:
Preheat oven to 450-degrees. Coat inside of large foil bag with vegetable oil spray.
Arrange fish in bag in even layer. Combine soy sauce, sugar and ginger. Spoon over fish. Top fish with pineapple, scallions and pepper rings. Double-fold bag and place in 1-inch deep pan. Bake in preheated oven 20 to 25 minutes. Open bag away from face to allow steam to escape.
Recipe makes six servings.
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Cajun Catfish Supreme
This recipe is an unusual, but delicious way to prepare catfish.
Ingredients:
1-1/2 pounds catfish fillets cut in strips
2 teaspoons blackened fish seasoning
4 tablespoons mayonnaise
1/2 cup butter
1 cup sliced fresh mushrooms
1/2 cup chopped fresh parsley
1 cup sliced green onions
1 pound small, peeled shrimp
2 (10.75 ounce) cans condensed cream of shrimp soup
Directions:
Sprinkle catfish strips with blackened fish seasoning. Spread catfish with mayonnaise. Place in a shallow dish, cover, and refrigerate for one hour.
In a large skillet, heat 4-tablespoons butter until it begins to sizzle. Sear the fish strips until golden, turning once. Transfer to a 9 x 13 inch-baking dish, and arrange fish in a single layer.
In the same skillet, heat remaining 4-tablespoons butter over medium heat. Cook and stir mushrooms in butter until golden. Stir in parsley, green onions, and shrimp. Reduce heat to low, and cook until shrimp are pink and tender. Stir in cream of shrimp soup, and blend well. Ladle soup mixture over fish in baking dish.
Bake at 375 degrees for 30 minutes.
Recipe makes six servings.
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Creole Catfish Fillets
This moist fish gets plenty of flavor when served with a spicy sauce and fresh lemon wedges.
Ingredients:
3 tablespoons reduced-fat plain yogurt
2 tablespoons finely chopped onion
1 tablespoon fat-free mayonnaise
1 tablespoon Dijon mustard
1 tablespoon ketchup
½ teaspoon dried thyme
¼ teaspoon grated lemon peel
1 teaspoon paprika
½ teaspoon onion powder
¼ teaspoon salt
1/8 teaspoon cayenne pepper
Four catfish fillets (4 ounces each)
Four, lemon wedges
Directions:
In a bowl, combine the first seven ingredients. Cover and refrigerate until serving. In another bowl, combine the paprika, onion powder, salt and cayenne; rub over both sides of fillets. Grill, covered, in a grill basket coated with nonstick cooking spray over medium-hot heat, or broil six inches from the heat for five to six minutes on each side or until fish flakes easily with a fork. Serve with lemon wedges and yogurt sauce.
Recipe makes four servings - one fillet with about 1-tablespoon sauce.
Nutritional information per serving:
Calories 182
Total Fat 9g
Saturated Fat 2g
Cholesterol 54mg
Sodium 382mg
Carbohydrates 5g
Fiber 1g
Protein 19g
Diabetic Exchanges: 3 lean meat, 1/2 fat
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Florentine Grilled Trout
Ingredients:
Four whole rainbow trout
2 tablespoons olive oil
Four garlic cloves, crushed
10-ounces fresh spinach
1/2 cup pine nuts
1/2 teaspoon each of salt and pepper
Directions:
Toast pine nuts in medium skillet. Remove and add 1-tablespoon oil, garlic, and spinach in batches. Cook four minutes and drain any remaining liquid. Add salt, pepper, and cool.
Sprinkle salt and pepper inside trout cavity and stuff each with spinach mixture. Brush trout with remaining oil.
Preheat grill. Grill 15 minutes on fish screen on medium or until flesh flakes easy with a fork. Turn once. Serve with lemon wedges, if desired.
Recipe serves four.
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Corn-Stuffed Trout
Ingredients:
One strip bacon, diced
One small red bell pepper, cored, seeded and finely diced
One ear of corn, kernels scraped off
2 tablespoons flour
1/4 teaspoon salt
1/4 teaspoon pepper
Two trout, filleted, head and tails removed
Lemon-butter sauce (recipe follows)
OR
2 tablespoons lemon wedges
Directions:
Brown bacon in medium skillet. Place bacon on paper towel. Pour off and reserve half the bacon fat in skillet. To the remaining fat in the skillet, add bell pepper and corn kernels. Sauté over medium-high heat ten minutes or until tender. Remove vegetables and place in bowl. Return remaining bacon fat to skillet and heat.
On a plate, stir together flour, salt and pepper. Dust trout on both sides with mixture. Open trout. Generously fill with bacon and vegetable mixture. Loosely close trout and secure with toothpicks. Ease into skillet and cook over medium-high heat five minutes. Turn over and sauté another three to four minutes or until done.
Meanwhile, prepare lemon-butter sauce.
To serve, ease trout onto two platters. Remove toothpicks. Spoon on sauce or if desired, sprinkle 1-tablespoon chives over each serving and add one lemon wedge on the side.
Recipe makes two servings.
Lemon-Butter Sauce
1 tablespoon lemon juice
1 tablespoon minced chives
1-1/2 tablespoons butter
Salt and pepper to taste
In a small pan, combine lemon juice, chives, butter, salt, and pepper to taste. Simmer, stirring until butter melts.
Recipe makes about 1/2-cup sauce.
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Spicy Baked Fish
Ingredients:
1 pound cod (or other fish) fillet
1 tablespoon olive oil
1 teaspoon spicy seasoning, salt free
Directions:
Preheat oven to 350-degrees. Spray a casserole dish with cooking oil spray.
Wash and dry fish. Place in dish. Mix oil and seasoning, and drizzle over fish.
Bake uncovered for 15 minutes or until fish flakes with fork. Cut into four pieces. Serve with rice.
Recipe makes four servings; serving size: 1 piece (3 ounces).
Calories: 133
Fat: 1g
Saturated fat: 0g
Cholesterol: 77mg
Sodium: 119 mg
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Baked Parmesan Perch
Ingredients:
4 (4 ounce) perch filets
2 slices whole wheat bread
1/4 cup grated Parmesan cheese
1 tablespoon dried basil
1/2 teaspoon paprika
Dash pepper
1 tablespoon margarine, melted
2 tablespoons dried parsley
Directions:
Tear bread and process into crumbs using a food processor or blender. Move oven rack towards top of oven and heat oven to 500-degrees. Spray rectangular glass baking dish with nonstick cooking spray. Combine breadcrumbs, Parmesan cheese, basil and paprika and mix well.
Wash fish and pat dry. Generously brush one side of each filet with margarine, dip into breadcrumb mixture and place coated side up in the prepared pan. Baked uncovered about 10 minutes or until fish flakes, sprinkle with parsley.
Recipe makes four servings, 4-ounces per serving.
Nutritional Analysis Per Serving:
Calories, 178
Carbohydrates, 8g
Protein, 26g
Fat, 5g
Saturated Fat: 2g
Cholesterol, 106mg
Fiber, 1g
Sodium, 275mg
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Ginger-Lime Tuna Steaks
Ingredients:
6 (4 ounce) tuna steaks (can also use swordfish or halibut)
1/4 cup lime juice
2 teaspoons fresh ginger root, finely chopped
1 clove garlic, crushed
Dash ground chili powder
Directions:
Place fish in a shallow glass baking dish. Mix remaining ingredients together in a small bowl. Add marinade, turn fish once to coat. Cover and refrigerate at least one hour but no longer than 24 hours, turning occasionally. Spray grill rack with nonstick cooking spray. Grill fish 4-inches from heat over a medium heat for seven to ten minutes per side or until fish flakes easily with a fork. Frequently brush with remaining marinade while cooking. Discard any remaining marinade. Fish can also be broiled.
Recipe makes six servings. Serving size: Four ounces.
Nutritional Analysis Per Serving:
Calories, 167
Fat, 6g
Saturated Fat: 1g
Cholesterol, 43mg
Carbohydrates, 1g
Protein, 27g
Sodium: 45mg
Fiber: trace
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See also:
Fish and Seafood Recpes!
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