Sole Florentine
1 pkg frozen chopped spinach
1 1/2 c oat bran or oats
3 T margarine
1/4 c egg substitute
1 c. sliced
1/4 c lemon juice
1/2 c chopped green onions
8 sole or flounder fillets
Thaw spinach, reserving liquid. Melt margarine; add mushrooms and onions;
sauté 3
4 min. Remove from heat. Add oat bran, egg, 2 T. lemon juice, spinach
with liquid and salt, if desired; mix well. Lay fillets flat; divide
oat mixture evenly, spreading filling to within 1/2 inch. Roll up each
fillet; place seam
side down in baking dish. Sprinkle with remaining 2 T. lemon juice;
dust with paprika. Bake 25 min.
Mushroom Baked Fish
1 med onion, finely chopped
1 1/2 lb sole or other fish
1/4 c. chopped
1/4 c. white wine
1 cup sliced mushrooms
1/2 c. skim milk
2 T. olive
1 T. flour
parmesan cheese
Sauté onion, parsley and mushrooms in oil, stirring constantly
until onions are soft. Place half the fillets in a greased baking dish.
Sprinkle lightly with salt, and spread mixture evenly over fish. Top
with remaining fillets, pour wine over all. Bake at 350, uncovered,
for 15 min. In small saucepan, combine flour and milk. Add liquid drained
from fish and cook, stirring constantly, until thickened. Pour over
the fish and sprinkle parmesan cheese over top. Bake 5 min. Sprinkle
with parsley and perhaps paprika.
Baked Sole with
Capers and Mushrooms
1 tablespoon olive oil
1 tablespoon dry sherry
1/2 pound mushrooms, cleaned and sliced
3 green onions, trimmed and minced
1 1/4 pounds sole fillets
1/4 teaspoon olive oil
1/2 cup dry white wine
2 tablespoons flour
2/3 cup plain nonfat yogurt
2 tablespoons capers, drained, minced
1/4 cup chopped fresh parsley.
Preheat the oven to 350°F. Heat oil and sherry in a large skillet
over medium heat. Add mushrooms and onions. Sauté 10 minutes,
stirring frequently. Meanwhile, rinse the fish and pat dry. Remove any
bones, using tweezers or pliers, if necessary. Grease a 9-inch baking
dish with 1/4 teaspoon oil. Arrange fish in a single layer. In a bowl
thoroughly combine wine and flour. Gradually add to mushrooms in the
skillet, stirring constantly until thickened. Turn off the heat. Stir
the yogurt and capers into the sauce; pour over fish and top with parsley,
cover. Bake 25 minutes, or until fish is opaque and flakes easily with
a fork. Serve hot.
Lemon Poached Fish Steaks
4 c. water
1/3 c. lemon juice
1 small onion, sliced
1/4 c. chopped celery
1/2 t salt
4 fish steaks, l inch thick
In large skillet combine water, juice, onion, celery, salt and pepper;
bring to boil. Simmer, covered, 5 min. Add fish. Simmer, covered, 7-10
min till fish slakes easily. Carefully remove fish from skillet; discard
poaching liquid. Can be served hot or cold with lemon wedges.
Poached Fillet with Mushrooms
1 1/2 lb. sole or flounder fillet, rinsed and patted
dry
water to cover
1/2 c. dry white wine
1 t. arrowroot
1/2 c. water (both optional)
8 mushrooms, sliced
2 T. fresh lemon juice
1/2 lemon, thinly sliced
1 T. fresh parsley
In large skillet, arrange fillets and cover with water. Add wine; simmer
for 5 min. Can add arrowroot mixed with water and simmer 3 more minutes.
Add mushrooms and juice and simmer until fish is done, about 3 min. Remove
from heat. Carefully lift fish and mushrooms from pan. Garnish with lemon,
parsley.
Amandine Swordfish
1 3/4 lb swordfish steak (about 1 inch thick)
1 T. dry white wine
1 T snipped fresh parsley
paprika and salt to taste
2 T sliced almonds, toasted
1 t margarine
Place steak in baking dish. Sprinkle with wine, parsley, paprika, and
salt. Distribute almonds on top and dot with margarine. Cover dish tightly.
Rotating midway, microwave on HIGH 3-4 min. Let stand 2 minutes.
Lemon Basil Swordfish
1 T margarine
2 t fresh lemon juice
1 green onion, chopped
1 T chopped fresh basil (or 1 t dried)
1/4 t onion powder
1 3/4 lb swordfish steak, about 1 inch
salt and pepper to taste
In custard cup, microwave margarine about 20 seconds. Stir in juice, onion,
basil and onion powder. Place fish cut in two pieces in baking dish; sprinkle
with salt and pepper. Top with flavored margarine; cover with waxed paper.
Rotating midway, microwave on HIGH 3-4 min. Let stand 2 minutes.
Oriental Swordfish Steaks
2 3/4 lb swordfish steaks, about 1 inch
2 T. orange juice
2 t sesame oil
1 T. each: light soy sauce, ketchup, parsley flakes
1 t lemon juice
1/4 t ground coriander
1 small clove garlic, minced
1 8-oz can sliced water chestnuts, drained
1 large orange, peeled, seeded and sectioned
Cut each steak in half. Arrange fish in dish with thickest sides out.
In bowl, combined juices, soy sauce, ketchup, parsley, oil, coriander,
garlic; pour over steaks. Cover and refrigeration 30 minutes, turning
over once. Top with water chestnuts; re-cover and microwave on HIGH
3 minutes. Top with orange sections. Re-cover and microwave on HIGH
2 min; let stand 2-3 minutes.
Broiled Lemon Caper Swordfish
2 pounds swordfish
1 tablespoon olive oil
1/4 teaspoon salt
1/8 teaspoon pepper
3 tablespoons olive oil
1/4 cup lemon juice
1 garlic clove, crushed
1 1/2 tablespoons capers
1/2 teaspoon lemon peel, gratedBrush swordfish with olive oil. Sprinkle
with salt and pepper. Place on a rack inside a broiler pan and place
4" from the heat. After 4 minutes, turn once and cook another 4
minutes.
Meanwhile, combine olive oil, lemon juice, crushed garlic clove, capers,
and grated lemon peel in a saucepan. Cook over low heat for 2 to 3 minutes.
Serve the sauce over the swordfish.
Broiled Salmon with Herbed
Lemon Butter
8 salmon fillets
1/4 c. butter, melted
2 T. lemon juice
1/2 t dill weed, rosemary, or marjoram
2 T. chopped parsley
1/4 t salt
Line broiler pan with foil and place fillets on well greased rack. Combine
remaining ingredients; baste with mixture. Broil 4 inches from heat allowing
10 min. per inch of thickness or until salmon flakes easily when tested
with fork. Do not turn. Baste several times during broiling.
Sautéed Salmon Steaks
2 T. oil
2 steaks
3 T. butter, melted
1 T. soy sauce
dash garlic powder
4 slices fresh lemon.
Heat oil; add steaks. Baste with butter, soy sauce, and garlic. Cook about
5 min; turn and baste, then place lemon slices. Cook until flakes easily.
Broiled Salmon Steaks
Combine 1/4 c. lemon juice, 1 t. grated lemon peel,
l clove garlic minced, 2 t. chopped chives, 1/2 t. paprika in small jar;
shake. Pour over 4 small salmon steaks. Chill 1 hr, turning once. Broil,
5 min. each side; brush with marinade.
Baked Dill Salmon
Rinse 2/3 lb. fresh whole salmon, dry. Lay in heavy
foil; sprinkle juice of 1/2 lemon over. Put 1/2 t. basil, thyme in cavity,
add slice of lemon. Wrap tight. Cook at 375 for 15 min. per pound. Serve
hot, with juice over and garnished with lemon. To serve cold, remove skin,
cover, chill. Add dill sauce made of 1 c. plain yogurt, 2 T. lemon juice,
1 cucumber, peeled and grated, 1 t. dill weed, mixed and chilled.
Herbed Salmon
en papillote
1 cup long-gr white rice cooked
12 ounces fresh salmon fillet
4 sheets parchment
4 teaspoons lemon juice, divided
4 sprigs parsley, chopped
4 sprigs dill, chopped
4 sprigs tarragon, chopped
Heat oven to 400. On counter arrange sheets of baking parchment (or
aluminum foil). Divide rice evenly between sheets, piling it directly
in the center. Cut salmon into four even pieces (remove skin and bones.)
Place directly on top of rice. Drizzle each piece evenly with lemon
juice, then sprinkle evenly with parsley, dill (can use 1 t. dried),
tarragon (can used 1/2 t. dried). Fold the short ends of the parchment
or foil toward the center; then fold up the long ends. Roll over and
crimp to form tight seal. Place on a baking sheet. Bake in oven for
12-15 minutes.
Green & Gold Fettuccine
with Salmon (from Ukrops)
3/4-1 pound fresh salmon fillets, cooked
2 tablespoons olive oil
2 cloves garlic, minced
1/4 cup minced parsley
2 teaspoons minced fresh oregano or 1/2 teaspoon dried
2 teaspoons minced fresh basil or 1/2 teaspoon dried
coarsely ground black pepper
4 ounces each egg and spinach fettuccine, cooked and drained
2 teaspoons lemon juice
Blanched baby carrots, asparagus spears, cut on diagonal or broccoli
florets (optional)
Fresh Parmesan cheese, grated
Place salmon in medium bowl. With fork, break into
large chunks; remove skin, if desired. Heat oil in large skillet over
medium-high heat until hot. Sauté garlic in hot oil until golden.
Add parsley, oregano, basil and 1/4 teaspoon black pepper; sauté
30 seconds. Pour half of the herb sauce over fettuccine; toss gently to
coat. Arrange on large, heated platter and keep warm. Add salmon and lemon
juice to remaining sauce. Heat, stirring gently, just until salmon is
hot. Spoon over hot fettuccine. Garnish with blanched vegetables, if desired.
Serve with Parmesan cheese. Makes 6 servings.
Marinated Broiled Swordfish
Combine 1/2 c. olive oil, 1/4 c. lemon juice, 1
sliced onion, 1 t. basil, 1 T. chopped parsley, salt and pepper; pour
over 2 lb. swordfish (or mackeral) steaks. Marinate 2 hr. Foil line broiler
pan, brush with butter. Add fish. Broil about 15 min, basting with marinade.
Charcoal: pat fish dry, dip in 1/2 c. Parmesan cheese and sprinkle with
garlic salt. Cook 4 to 6 inches from hot coals 10 min.
Minty Lime Grilled Fish
Juice of 2 medium limes
1 T. olive oil
2 T. soy sauce
2 cloves garlic,peeled and pressed or minced
1/4 c. white wine
2 T. minced fresh mint leaves
1 to 1 1/2 lb. fish fillets, over 1 inch thick
In medium bowl, combine juice, oil, soy sauce, garlic, wine, and mint.
Score fish skin several times. Place fillets in shallow dish just large
enough to accommodate; pour marinade over and coat both sides. Refrigerate
up to 2 hrs. Cook over hot coals, 8 to 10 min per side, basting with some
of marinade.
Low Calorie Halibut Steaks
2 lb. halibut steaks
1/2 c. sliced onion
1/2 c. sliced mushrooms
1 clove garlic, minced
1 T. vegetable oil
1 T. lemon juice
3/4 c. tomato juice
2 T. minced parsley
Salt and pepper halibut.
Place onion, mushrooms, garlic and oil in glass baking dish that will
hold halibut in one layer; cover tightly. Microwave mixture on HIGH for
2 min. Place steaks over the mushroom mixture; add juices. Cover. Microwave
on medium high 6 min; rotate dish and microwave 6 min longer until flakes.
Let stand covered 3 min. Garnish with parsley; serve with sauce over rice.
Halibut with Sauce
Cook down 1 c. fish or chicken stock with cut scallions.
Add some ginger, about 1 t. minced garlic. Put in halibut steaks, cover
and poach about 3 min/side. Remove fish, add 1/2-1 c. more of stock, turn
up heat. Add 1 c. sherry mixed with 2-3 T. cornstarch and cook until thick.
Put in a few tablespoons of non-far sour cream, yogurt, or evaporated
skimmed milk.
Fillet of Sole in Packets
4-6 stalks celery, cut in 1/4" dice
2 leeks, white part, diced
4 carrots, diced
3 T. butter
2 lb fillets of sole
2 tomatoes, sliced
1 lemon, sliced
4 bay leaves
3/4 t. fresh thyme or 1/2 t. dried
Cut foil into 4 squares, 12 x 12 inches. Preheat oven to 450. In skillet,
sauté veggies until tender, about 5 min. Season. Place in center
of each square veggies, fish, salt, tomatoes, lemon, bay leaves, thyme.
Fold packets securely, tucking edges under, and place on baking sheet.
Bake 20 min. Slit before serving.
Balsamic-Glazed Tuna [Cooking
Light]
Cooking spray
1-1/4 teaspoons coarsely ground black pepper
1/4 teaspoon salt
4 (6-ounce) tuna steaks (about 3/4 inch thick)
1/4 cup fat-free, less-sodium chicken broth
1 tablespoon balsamic vinegar
4 teaspoons dark brown sugar
1 tablespoon low-sodium soy sauce
1/2 teaspoon cornstarch
1/4 cup diagonally sliced green onions
1. Place a grill pan coated with cooking spray
over medium-high heat until hot. Sprinkle pepper and salt over fish.
Place fish in grill pan; cook 3 minutes on each side until medium-rare
or desired degree of doneness. Remove from heat.
2. Combine broth, vinegar, sugar, soy sauce, and cornstarch in a small
saucepan. Bring to a boil; cook 1 minute, stirring constantly. Spoon
glaze over fish; top with green onions.
SHRIMP, SHELLFISH
Shrimp and Feta a la Grecque
1/2 lb. steamed and shelled shrimp
1/2 lb. feta cheese, drained and crumbled
1/2 c. chopped green onions
1/2 c. oil
1 T. lemon juice
1/2 T. chopped parsley
1/2 T. chopped basil
3/4 lb. rotini pasta, cooked and drained
Combine first three ingredients in large bowl, add remainder except pasta.
Mix well, cover and refrigerate 1 hours. Mix with hot pasta and serve.
Also good lightly chilled.
Shrimp Linguine
1 lb medium shrimp, shelled and deveined
1/2 c. dry white wine
3/4 t. basil leaves
1 T. lemon juice
2 cloves garlic, minced
1 T. lime
1 bay leaf
1/4 lb. fresh snow peas
1/2 of 1 lb. pkg linguine
6 green onions, thinly sliced
1 T. chopped fresh parsley
In large skillet, combine shrimp, wine, juices. Bring to boil; Reduce;
simmer, covered, 5 min. Add remaining ingredients, except linguine. Cook,
stirring constantly, just until snow peas are tender and shrimp is opaque,
about 5 min. Prepare linguine; drain. Remove bay leaf. Combine; toss to
coat.
SCAMPI ALLA PESCATORA
1½ pounds fresh shrimp,
shelled and deveined
All-purpose flour for dusting
Salt
2 tablespoons extra-virgin olive oil
1 clove of garlic
2 tablespoons fresh chopped parsley
2 tablespoons fresh chopped basil
¼ cup dry white wine
2 ripe medium-sized fresh tomatoes
Pepper
Lightly dust the shrimp with flour and season with salt Heat the oil
in a skillet with the garlic. Add the shrimp and sauté for 2
minutes. Add the chopped parsley and basil and wine Peel, seed and chop
the tomatoes When the wine has completely evaporated, add the tomatoes
and season with pepper. Stir briefly and serve very hot.
Shrimp and Orzo
1 can diced tomatoes
1 1/2 teaspoons olive oil
1 cup diced onion
3 garlic cloves, minced
1/4 cup dry white wine
3 tablespoons chopped fresh parsley
1 tablespoon capers
1/2 teaspoon dried oregano & basil
1 pound medium shrimp, peeled
2 cups hot orzo
1/2 cup crumbled fetaPreheat to 450. Drain tomatoes, keeping 1/2 c.
liquid. Heat oil, sauté onions and garlic. Add wine, cook 1 minute.
Add tomatoes, liquid, 1 1/2 T. parsley, capers, herbs, and cook 5 minutes.
Add shrimp and cook 2 minutes. Stir in pasta. Spoon into 11 x 7 sprayed
dish. Top with feta and 1 1/2 T. parsley. Bake 10 minutes.
Cheesy Crab and Broccoli
3 T. margarine
3 T. flour
1 1/2 t. chopped fresh or 1/2 t. dried rosemary
1 1/2 c. milk
1 c. shredded Swiss
2 T. sherry
2 9-oz pkg frozen broccoli spears or artichoke hearts, cooked and drained
8 oz. cooked crab meat or surimi
6 c. hot cooked rice
Melt margarine in 1 qt saucepan over medium heat. Stir in flour and rosemary.
Cook, stirring constantly, smooth and bubbly; remove from heat. Stir in
milk. Return to heat and, stirring constantly, bring to boil. Boil and
stir 1 min; remove from heat. Stir in 1/2 c. swiss cheese and sherry.
Arrange hot spears in ungreased 8 inch square dish. Top with crab meat.
Pour sauce over crab. Sprinkle with remaining swiss cheese. Bake uncovered
until hot in 350 oven, about 20 min. Serve with rice. From frig, bake
about 45 min. To microwave, cover refrigerated dish with waxed paper.
Rotate halfway. Microwave on medium until hot, about 18 min.
Maryland Crab Imperial
1 lb crab meat
1 green pepper or onion, chopped, sautéed in butter till soft
1 t Worcestershire sauce
1/4 t. dry mustard
6-8 pieces of parsley, chopped fine
1 small jar pimientos, cut and drained
2-3 rounded T mayonnaise
Mix all together. Do not get too moist. Put into greased shells or casserole.
Bake in oven 20-25 min. at 450 degrees. Serve at once.
Light Crab Meat Casserole
Makes 8 servings
3 tablespoons EACH: light vegetable oil spread, flour
1 1/2 cups Lactaid calcium-fortified, lactose-reduced, nonfat milk (NO
substitute)
1 tablespoon EACH: fresh lemon juice, minced fresh parsley
1/2 teaspoon paprika 2 tablespoons dry white wine
3 cups crab meat 3/4 cup bread crumbs
1/4 cup grated Parmesan cheese
Preheat oven to 350 . Spray a 5-cup casserole dish or 8 1-cup ramekins
with nonstick vegetable coating. In a large saucepan, melt spread. Sprinkle
flour over and, whisking constantly, cook over medium heat 1 minute. Keep
whisking while gradually adding milk and cook until sauce comes to a boil
and thickens, about 5 minutes. Remove from heat and stir in lemon juice,
parsley, paprika, wine and crab meat. Spoon in crab mixture into prepared
dish. Mix bread crumbs with Parmesan cheese; sprinkle over top. Bake in
preheated oven until browned and bubbly, about 20 minutes for casserole
dish, 15 minutes for ramekins
Chesapeake Crab Quiche (from
Ukrops)
2 tablespoons flour
4 eggs, beaten
1/2 cup milk
1/2 teaspoon fresh dill, minced
1 2/3 cups crabmeat, fresh or pasteurized
8 ounces Swiss cheese, sliced or grated
1/2 cup onion, diced
9-inch pie crust
In a large bowl, combine flour, beaten eggs, milk,
dill. Mix until blended. Stir in crabmeat, cheese and onions. Pour into
pie crust. Bake at 350 until set and golden, approximately 40 to 45 minutes.
Serves 4 to 6.
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