• adapted from Food & Wine Magazine

    serves 6

    2 tablespoons butter
    2 tablespoons olive oil
    2 onions, finely chopped
    One 4-ounce can or tin of olive-oil packed sardines drained, boned and finely chopped
    2 tablespoons fresh lemon juice
    1 cup milk
    1/4 cup freshly chopped parsley
    Salt and pepper to taste
    1 pound spaghetti

    Directions:

    In a large, deep skillet, melt the butter with the olive oil over medium-low heat.  Add the onions and cook, stirring often, until softened and lightly golden- about 15 minutes.  Add the sardines and lemon juice and cook about 2 more minutes.  Add the milk and simmer for another 5 minutes, or until the sardines kind of melt into the sauce.   Add the parsley, salt and pepper as desired.

    Meanwhile, cook the pasta according to package directions. Drain and add the spaghetti to the sauce in the skillet.  Toss to coat, seasoning with extra salt and pepper as desired. Serve immediately.

  • Fish 24.03.2009 No Comments
    2 slices of bread
    1 clove of garlic
    zest and juice of one orange
    3 tablespoons of butter
    4 servings of white fish, such as haddock, tilapia, etc.
    salt and pepper

    Directions:

    Preheat oven to 350ºF.

    Tear the slices of bread into pieces and place in a food processor.  Pulse until they are nicely crumbled.  Mince the one clove of garlic and combine the garlic, bread crumbs, and orange zest.

    In a saute pan over medium heat, melt the butter.  When the butter is completely melted, add the breadcrumb mixture.  Cook and stir until all the butter is absorbed and the crumbs have just started to brown up a little bit. Pull off the heat.

    Spray a baking sheet or pan with cooking spray and lay the fish fillets on the pan.  Sprinkle the fish with salt and pepper to taste.  Top each piece of fish with the crumb mixture, use all the crumbs.

    Slowly drizzle the reserved orange juice over the top of all the fish.

    Bake in a 350ºF oven for about 20 minutes, or until the fish flakes easily with a fork. Serve immediately.

  • 1 12-ounce pouch tuna (or the equivalent of canned tuna, well-drained)
    24 saltine crackers, crushed
    2 eggs, beaten
    1/4-1/2 cup milk
    2 Tablespoon finely chopped onion
    2 Tablespoons chopped parsley
    1/2 teaspoon worcestershire sauce
    salt and pepper to taste
    2 tablespoons oil for frying
    Tartar sauce and buns for serving (optional)

    Directions:

    In a bowl, combine the tuna, saltines, eggs, 1/4 cup milk, onion, parsley, worcestershire and salt and pepper.  Mix together well.  Add more milk, if needed, to give the mixture a moist meat-loaf like consistency.

    Heat oil to medium heat in a non-stick skillet.  Shape the tuna mixture into six patties, and pan-fry over medium heat until both sides are nicely browned- about 4 minutes per side.  Hold finished patties in a 200ºF oven while cooking the rest.

    Serve with tartar sauce and buns, if desired.

  • Fish, Soup 24.11.2008 No Comments

    from Bon Appetit, 2007
    Servings : 6

    1/2         pound  red potatoes
    1/2         pound  sliced bacon — cut crosswise into 1/4-inch-wide strips
    2               cups  chopped scallions (from 2 bunches)
    2             stalks  celery — chopped
    1                cup  fresh or frozen corn
    3             cloves  garlic, minced
    1           teaspoon  finely chopped fresh thyme
    1                     bay leaf
    1/8      teaspoon  dried hot red-pepper flakes
    3               cups  whole milk
    2/3           cup  heavy cream
    1              piece  salmon fillet (preferably wild) — (1 1/2-pound) skin discarded and fish cut into 1-inch pieces
    1/2      teaspoon  salt
    1/4      teaspoon  black pepper
    2          teaspoons  fresh lemon juice

    Cut potatoes into 1/2-inch cubes, then cook in a 1- to 1 1/2-quart heavy saucepan of boiling salted water  until just tender, 8 to 10 minutes. Drain in a colander and set aside.

    Cook bacon in a 5-quart heavy pot over moderate heat, stirring occasionally, until crisp, about 8 minutes. Transfer with a slotted spoon to paper towels to drain.

    Pour off all but 2 tablespoons fat from pot, then cook scallions, corn, garlic, thyme, bay leaf, and red-pepper flakes in fat in pot over moderately low heat, stirring occasionally, until scallions are tender, about 5 minutes.

    Add milk and cream and bring just to a boil. Reduce heat to moderately low, then add potatoes, salmon, bacon, salt, and pepper and cook, gently stirring occasionally, until salmon is just cooked through and begins to break up as you stir, 5 to 8 minutes.

    Stir in lemon juice and salt and pepper to taste, discard bay leaf.

    Serve with extra scallions chopped and a lemon wedge.

    - – - – - – - – - – - – - – - – - – -

    Per Serving (excluding unknown items): 201 Calories; 14g Fat (61.1% calories from fat); 6g Protein; 14g Carbohydrate; 1g Dietary Fiber; 53mg Cholesterol; 262mg Sodium.  Exchanges: 1/2 Grain(Starch); 0 Vegetable; 0 Fruit; 1/2 Non-Fat Milk; 2 1/2 Fat.

  • Fish 19.09.2008 No Comments

    from Better Homes and Gardens Kid Favorites Made Healthy

    Makes 6 servings

    1 1/2 pounds fresh or frozen cod or other fish fillets, about 1 inch thick
    Nonstick cooking spray
    2/3 cup milk
    2/3 cup all-purpose flour
    1 cup fine dry bread crumbs
    1 1-ounce envelope ranch dry salad dressing mix, divided
    1/2 teaspoon dry mustard, divided
    1/4 teaspoon black pepper
    1/4 cup butter, melted
    1/3 cup sour cream
    1/3 cup mayonnaise
    2 to 3 tablespoons milk

    Thaw fish, if frozen.  Rinse, and pat dry with paper towels.  Cut fish into 3 x 1 inch strips.  Lightly coat a baking sheet with cooking spray and preheat oven to 450ºF.

    Place the 2/3 cup milk in a shallow bowl.  Place the flour in a second shallow bowl.  In a third shallow bowl, combine the bread crumbs, 2 tablespoons of the Ranch dressing mix, 1/4 teaspoon dry mustard, and the pepper.  Mix well.  Add the melted butter to the breadcrumbs and stir in, using a fork to break up lumps.  When fully combined, the mixture should resemble brown sugar.

    Dip the fish in the milk, followed by the flour.  Shake off excess flour.  Dip the fish back into the milk and then lightly dredge it in breadcrumbs.  Shake off the excess and place on the prepared baking sheet.

    Bake, uncovered for 10 to 12 minutes, or until the fish flakes easily with a fork.

    Meanwhile, for a dipping sauce, combine the sour cream, mayonnaise, remaining Ranch dressing mix and remaining 1/4 teaspoon dry mustard.  Add milk to reach desired consistency.  Serve sauce with fish.

  • Fish 08.04.2008 No Comments

    From Cooking Light Magazine, 1999

    1/4 cup bourbon
    1/4 cup fresh orange juice
    1/4 cup low-sodium soy sauce
    1/4 cup packed brown sugar
    1/4 cup chopped green onions
    3 tablespoons chopped fresh chives
    2 tablespoons fresh lemon juice
    2 garlic cloves, chopped
    4 (6-ounce) salmon fillets (about 1 inch thick)
    Cooking spray

    Combine first 8 ingredients in a large zip-top plastic bag, and add salmon to bag. Seal and marinate in refrigerator 1 1/2 hours, turning bag occasionally.Prepare grill or broiler.

    Remove salmon from bag, reserving marinade. Place salmon on a grill rack or broiler pan coated with cooking spray. Cook 6 minutes on each side or until fish flakes easily when tested with a fork, basting frequently with reserved marinade.

  • Fish 26.03.2008 No Comments

    • 4 small, very ripe tomatoes 
    • 1 pound tilapia fillets
    • 4 tablespoons prepared pesto
    • salt and pepper to taste

    Preheat oven to 350ºF.  Spray a 9 x 13 pan with cooking spray.  Slice the tomatoes into 1/4 inch slices and lay them in the bottom of the pan.  Brush both sides of the tilapia with the pesto and lay on top of the sliced tomatoes.  Season with salt and pepper as desired.  Bake for 10-15 minutes, or until the fish flakes easily with a fork.  Serve immediately.

  • Fish 15.03.2008 No Comments
     
     8-12 fillets of fish (haddock, pollock, cod, tilapia)
    juice of 1/2 an orange
    15 whole wheat saltine crackers, crushed
    3/4 teaspoon lemon pepper
    3/4 teaspoon sea salt
    2 tablespoons freshly chopped parsley
    2 teaspoons olive oil

    Preheat oven to 375ºF.  Spray a large baking sheet with cooking spray.  Lay fish fillets on baking sheet and drizzle with orange juice.

    In a small bowl, combine the crushed crackers, lemon pepper, sea salt and parsley.  Toss to combine.  Sprinkle crumb mixture liberally on top of fish fillets.  Drizzle with olive oil and put the pan in the oven.

    Bake for 10-15 minutes, or until the fish flakes easily with a fork.  Serve immediately.

  • 4 portions salmon fillets
    2 cloves garlic, minced
    1 teaspoon dried basil
    3/4 teaspoon sea salt
    1/2 teaspoon freshly ground black pepper
    2 tablespoons olive oil
    1 tablespoon fresh squeezed lemon juice
    1 tablespoon fresh parsley, chopped

    Place salmon fillets in a 9 x 13 baking pan that has been sprayed with cooking spray.

    In a small bowl, combine the minced garlic, basil, salt, pepper, oil, lemon juice and parsley. Mix well. Spoon the herb mixture over the salmon fillets.

    Cover the pan and refrigerate for 1 hour to let the fish marinate.

    Preheat oven to 375ºF.

    Cover the pan tightly with foil, and pop into the oven.

    Bake at 375ºF for 20 minutes, or until salmon is at deisired doneness.

  • Fish 25.01.2008 No Comments

    1 teaspoon extra-virgin olive oil
    1 shallot, finely chopped
    2 ounces Spanish chorizo or turkey kielbasa, diced
    1 teaspoon chopped fresh thyme
    1 pint grape tomatoes, halved
    1/2 cup dry white wine, divided (I used chicken stock)
    1 15-ounce can great northern beans, rinsed
    1/2 teaspoon salt, divided
    1 1/4 pounds Pacific cod, cut into 4 pieces
    Freshly ground pepper to taste

    1. Preheat oven to 425°F. Coat a 9-by-13 inch baking dish with cooking spray.

    2. Heat oil in a medium saucepan over medium-high heat. Add shallot, chorizo (or kielbasa) and thyme and cook, stirring, until fragrant, about 1 minute. Add tomatoes and 1/4 cup wine. Cook, stirring occasionally, until the tomatoes are broken down and the wine is almost evaporated, 2 to 4 minutes. Stir in beans and 1/4 teaspoon salt and remove from the heat.

    3. Sprinkle fish with the remaining 1/4 teaspoon salt and pepper; place in the prepared baking dish. Top each piece of fish with equal amounts of the tomato mixture (about 1/2 cup per fillet). Pour the remaining 1/4 cup wine into the pan and cover the pan with foil. Bake until the fish is just cooked through, 15 to 20 minutes. Serve the fish with the sauce spooned over the top.

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