Recipe: (50) recipes TALK TKL 10-18 Fishing for Omega-3 Recipes

TALK TKL - 10-18-97
Fishing for Omega-3 Rich Recipes
Omega-3 sources
Microwave Salmon Ring
Salmon Casserole
Salmon Steaks With Wine Sauce
Cheesy Salmon Supper
Poached Fish
Sole Suffed with Prawns
Lazy Salmon Cakes
Pasta and Smoked Salmon Salad
New Zealand Salmon in Jelly
Salmon
Salmon Oysters
Tuna and Rice Creole
Minute Rice Tuna Casseroles
Creamy Spaghetti
Goulash
Justin's Tuna Salad
Sunshine Poached Fish with Sorrel
Impossible Tuna Pie
Lemon Tuna Pasta
Tuna-Broccoli Potatoes
Salmon Quiche
Baked Salmon
Steamed Fish with Young Ginger
Tuna Casserole - Microwave Style
Turkish Sea Bass
Saucy Sardine
Drunken Tuna Dip
Asian Marinade (for fish)
Linguine Tuna Salad
Judi's Poached Salmon
Pan Fried Trout
Brittany Mixed Fish Soup
Maine Fish Chowder
Baked Catfish Fillets With Horseradish Sauce
Broiled Spicy Shark
Fillet Of Fish A L'orange
Fish And Potato Platter
Fish En Escabeche
Salmon Rollups
Salmon Steaks With Cucumber Dill Sauce
Vegetable Fish Filets
Salmon For Supper
Fried Catfish
Baked Salt Cod with Ham and Tomatoes (Spain)
Broiled Swordfish Steaks (America)
Codfish Cakes (America)
Fish Teriyaki (Japan)
Sole with Tomato and Pickles (Germany)
Orange Roughy with Arugula, Garlic and Tomatoes

Betsy/TKL (9:24:15 pm) :
According to one study, just two fish meals a week can significantly reduce
the risk of heart attack. The reason: Fish oils, rich in
unsaturated fats called omega-3 fatty acids, change the chemistry of the
blood to lower the likelihood of heart disease. They also may
help prevent or treat a wide range of other ailments, including migraine
headaches and rheumatoid arthritis. As William Lands, a
chemist at the University of Illinois in Chicago, observes: "From a
scientific standpoint, fish oils are as exciting as all get out."
The fish diet: What kinds? How much? All fish -- freshwater or saltwater,
fatty or lean, fresh or frozen -- provide some benefits. But
those that swim in cold ocean waters, such as salmon, mackerel, tuna and
sardines, are higher in the wonder-working omega-3 fatty
acids. Even crab, shrimp, lobster and other shellfish, long disdained as
high in cholesterol, pack plenty of healthful omega-3 fatty
acids -- and less cholesterol per serving than a single egg.
----------------------------------------------------------------------------
Betsy/TKL (9:30:21 pm) :
Title: Microwave Salmon Ring
Categories: Fish, Microwave, Fast
Yield: 4 servings
1 cn Salmon; 15 oz
1 Egg; lightly beaten
1 c Breadcrumbs
1/4 c Sour cream or whipping cream
1/2 ts Curry powder
1 Onion; small minced
1 ts -Salt
1/4 ts -Pepper
1 Lemon; juice & rind
-----------------------------------SAUCE-----------------------------------
2 tb Butter
2 tb Flour
1 c Milk
3 ts Dill; chopped fresh or dill
Fat grams per serving: Approx. Cook Time: :15 LOAF: Empty
can(s) of salmon in bowl, undrained, flake and break apart with fork. Add
remaining ingredients. Mix thoroughly, place in microwave ring pan. Cover
with wax paper and cook on High 6 minutes. Let stand 5 minutes. Unmold.
SAUCE: Melt butter on High 30 seconds. Stir in flour. Cook at High 30
seconds to 1 minute. Stir in milk, slowly. Add dillweed and pepper. Cook on
High, stirring every 1 to 2 minutes till thickened.
from my microwave cooking class posted by Anne MacLellan
----------------------------------------------------------------------------
Betsy/TKL (9:31:34 pm) :
Title: Salmon Casserole
Categories: Fish, Casseroles, Main dish
Yield: 6 servings
Crushed crackers
1 cn Salmon
1 cn Peas
1 cn Mushroom soup
Directions: Spray casserole with Pam. Layer crackers and 1/2 of salmon,
peas, and soup. Repeat and end with crackers. Dot with marg. Bake at 350
til hot and bubbly
----------------------------------------------------------------------------
Betsy/TKL (9:32:04 pm) :
Title: Salmon Steaks With Wine Sauce
Categories: Salmon, Wine, Fish, Main dish, Seafood
Yield: 1 servings
4 oz (1) Salmon Steak *
1 1/2 t Butter Or Margarine
1 x Dash White Pepper
1 ea Large Beaten Egg Yolk
1 x Seedless Green Grapes (Opt.)
1 t Cooking Oil
1/4 t Cornstarch
1/4 c Half & Half Light Cream
1 T Dry White Wine
* Salmon Steak may be either fresh or frozen.
Thaw salmon steak, if frozen. Preheat a 6 1/2-inch microwave browning dish
on 100% power for 3 minutes. Add cooking oil to the browning dish; swirl
to coat the dish. Place fresh or thawed salmon steak in the browning dish.
Micro-cook, covered, on 100% powter for 30 seconds. Turn the salmon steak
and micro-cook, covered on 50% power for 1 to 1 1/2 minutes or till the
salmon flakes easily when tested with a fork. Let the salmon steak stand,
covered, while preparing the wine sauce. For wine sauce, in a 2-cup
measure micro-cook the butter or margarine, uncovered, on 100% power for 30
to 45 seconds or till melted. Stir in cornstarch and white pepper. Stir in
light cream. Micro-cook, uncovered, on 100% power for 1 to 2 minutes or
till the cream mixture is thickened and bubbly, stirring once. Stir HALF of
the hot cream mixture into the beaten egg yolk. Return all to the 2-cup
measure. Micro-cook, uncovered, on 50% of power for 30 seconds, stirring
once. Stir till mixture is smooth. Stir in dry white wine. Transfer the
almon steak to a plate. Spoon the wine sauce atop. Garnish with seedless
green grapes, if desired.
----------------------------------------------------------------------------
Betsy/TKL (9:32:57 pm) :
Title: Cheesy Salmon Supper
Categories: Fish, Salmon, Main dish, Casseroles
Yield: 4 servings
2 cn Salmon (7 3/4 oz cans)
1 tb Lemon juice
2 Eggs, beaten
1 c Rolled oats
1 c Cheese, grated
1/4 c Onion, diced
1/2 c Celery, diced
1/2 c Carrots, grated
1/2 ts Salt
1/8 ts Pepper
1/2 ts Parsley flakes, dried
1 cn Cream of mushroom soup (8oz)
3/4 c Milk or 1/2 cream & 1/2 milk
Mix all ingredients except soup and milk. Bake in a loaf tin or a casserole
dish in a 350F oven for 40 - 45 minutes. Remove from pan. Combine soup and
milk, heat and pour over the loaf as a sauce.
----------------------------------------------------------------------------
Berta, (9:33:12 pm) : Poached Fish.
I poach almost all fish. Place fish either steaks or fillets in a baking
dish. Place lemon slices on top of fish. Pour white wine over fish. Cover
with foil and bake at 350 degrees for 30 min. or until done. I do this with
salmon, halibut,trout, seabass, etc.
----------------------------------------------------------------------------
Betsy/TKL (9:34:46 pm) :
Title: Sole Suffed with Prawns
Categories: Seafood
Yield: 6 servings
2 oz Butter
6 oz Shelled prawns, chopped
4 oz Mushrooms, chopped
1 oz Dried breadcrumbs
1/2 t Dried dill weed
1 t Salt
6 Sole fillets, skinned
8 oz White wine
4 oz Watter
1 T Corn flour
4 oz Cream
1 Egg
1. Melt the butter and cook the prawns and mushrooms gently for about 5
min. Stir in the bread crumbs, dill and 1/2 teaspoon salt.
2. Spoon some prawn mixture onto each fillet and roll up. Secure with
wooden cocktail sticks.
3. Put the in a pan with the wine, water and remaining salt. Bring to a
boil and then reduce heat.
4. Cover the pan and simmer for 12-15 minutes or until cooked. Remove
fillets to a warm plate and remove the cocktail sticks. Keep hot.
5. Blend the cornflour and cream and stir gradually into the poaching
liquid. Cook, stirring, until the sauce boils and thickens. Remove the
sauce from heat and cool slightly.
6. Beat the egg lightly and add a little hot sauce. Beat well, then pour
into the bulk of the sauce, stirring all the time.
7. Cook stirring until thicken, but do not boil. Spoon some of the sauce
over the fish and serve the rest separately.
The Good Houskeeping Step-by-Step Cook Book IBSN0 85223 435 X
----------------------------------------------------------------------------
Betsy/TKL (9:35:38 pm) :
Title: LAZY SALMON CAKES
Categories: Fish
Yield: 2 servings
1/2 c Mashed potato, 1 medium
1 tb Lemon juice
1/2 ts Lemon or orange peel dry
1/2 ts Dry dill or 1/4 c fresh dill
1/2 ts Dry cilantro /fresh parsley
1/4 md Onion, chopped
7 1/2 oz Can salmon, no skin, bones
1 Egg
Re "Lazy" - this was based on a recipe posted by Michelle Bass, Cooking
Echo, Sept 17/93. I was too lazy to bake the potato, beat the egg white or
make the sauce.
Mash potato and allow it to cool. Mix with lemon juice, seasonings, onion
and then mix in the salmon. Mix in beaten egg.
Form the mixture into 4 patties or 6 smaller ones. Heat a large saute pan
over medium heat. Spray or wipe with canola. Fry the cakes for 5 minutes
on each side until golden brown. Serve with lemon wedge.
Makes 2 servings for hungry eaters, 3 smaller ones.
Shared and tested by Elizabeth Rodier, Oct 93
----------------------------------------------------------------------------
Betsy/TKL (9:36:11 pm) :
Title: Pasta and Smoked Salmon Salad
Categories: Salads, Pasta, Fish, Smoker
Yield: 4 servings
3/4 lb Smoked salmon cut in strips
2 qt Water
3/4 lb Linguini or spaghetti; dry
2 tb White vinegar
1/2 c Onion; finely chopped
1 c Whipping cream
3/4 c Dry white wine
1 tb Dijon mustard
1/4 c Grated parmesan
1/2 c Fresh parsley spriggs
Bring water to boil, cook pasta until tender; drain.
As pasta cooks, boil venegar with onion in a frying pan over high heat
until vinegar evaporates, about 2 minutes. Add cream, wine and mustard.
Boil, uncovered, stirring often, until sauce is reduced to 1-3/4 cups. Add
hot drained pasta; lift with forks to coat with sauce.
Divide pasta and sauce evenly amoung 4 dinner plates; sprinkle each with 1
tb parmesan. Arrange salmon beside each serving of pasta, garnish with
parsley. Season with salt and pepper.
Found by Fran McGee Source: Sunset Magazine March 1987
----------------------------------------------------------------------------
Betsy/TKL (9:38:46 pm) :
Title: New Zealand Salmon in Jelly
Categories: Fish, Salmon, Main dish, New zealand
Yield: 1 servings
6 lb Fresh Salmon
6 tb Butter
3 Lemons
Salt
Pepper
Clean salmon and remove head, tail and fins. Cut the salmon into 1 lb
steaks (not fillets). Place 1 salmon steak onto a sheet of foil, squeeze
the juice of 1/2 a lemon, spread 1 tb of butter plus salt and pepper on the
salmon. Wrap the salmon steak tightly in the foil (heavy duty) so as to
make the best water tight seal as possible. Repeat for each steak. Boil the
packages in water for 20 minutes. Remove and place in the freezer for an
hour then refrigerate for 2 hours. When ready to serve, unwrap the salmon
steaks carefully on a large platter and cover with warm Hollandaise Sauce.
To accompany the salmon, this dish should be served with new baby potatoes
which have been boiled with mint leaves, and fresh garden peas, plus a
palatable white wine. This is a very basic but absolutely delicious recipe.
Of course, the fun is catching the salmon and telling the story of how the
large one snapped the rod like a pretzel and "got away"!
----------------------------------------------------------------------------
CarolB,Marlins Cheerleade (9:39:58 pm) : Salmon
2 salmon filets
put a dab of mayo on each.
then a thin slice of onion
then a thin slice of lemon
then a slice of bacon cut up
bake or broil
YUM
----------------------------------------------------------------------------
Betsy/TKL (9:42:42 pm) : Title: Salmon Oysters
Categories: Fish, Appetizers, Salmon, Main dish, Seafood
Yield: 2 servings
1 pt Canned salmon or freshly
-cooked (preferably sockeye)
2 Eggs
1 tb Onion, finely minced
1/2 c Flour or flour\ crackers mix
1 ts Baking powder
Salt and pepper to taste
Drain juice from the salmon and retain. Mince salmon, removing dark skin,
add well beaten eggs and retained salmon juice, flour, salt, pepper and
baking powder. Mix well and drop by the spoonful (or chill and shape into
oblong oyster shapes) into hot oil. Turn in order to brown both sides.
Serve with french fries, coleslaw and tarter sauce.
----------------------------------------------------------------------------
Betsy/TKL (9:43:48 pm) :
Title: Tuna and Rice Creole
Categories: Main dish
Yield: 6 servings
2 T Butter or bacon fat
3/4 c Rice
1/2 c Chopped green pepper
1/2 c Chopped onion
1 Garlic clove
1 cn VEG-ALL Mixed Vegetables
-(16 oz)
1 cn Stewed tomatoes (16 oz)
1 cn Chicken broth (12 oz)
1 cn Tuna, flaked (12.5 oz)
1/2 c Shredded cheddar cheese
1. Heat fat in skillet. Add rice, green pepper, onion and garlic; cook 5
minutes.
2. Drain VEG-ALL.
3. Combine rice with stewed tomatoes and chicken broth. Bring to boil,
cover and simmer until rice is cooked, about 25 minutes.
4. Stir in tuna and vegetables; sprinkle cheese over top. Heatt until
cheese is melted.
----------------------------------------------------------------------------
Betsy/TKL (9:44:15 pm) :
Title: Minute Rice Tuna Casseroles
Categories: Main dish, Appetizers, Seafood
Yield: 6 servings
1 cn Cream of celery soup
1 1/3 c Minute rice
2 cn Tuna, drained, flaked 7 oz
2 c Carrots, diced, cooked
2 1/2 tb Grated onion
1/2 tb Parsley flakes
Combine rice, soup, vegetables, seasonings, meat and salt and pepper to
taste in 2 quart casserole. Stir in 1 1/2 cups boiling water. Cover and
bake at 400F for 15 min.
Variation: Tomato soup, 1 1/2 c cooked green beans, 3 tb onion, 2 tb
sliced stuffed olives
Source: undated Minute Rice package
----------------------------------------------------------------------------
Betsy/TKL (9:44:48 pm) :
Title: Creamy Spaghetti
Categories: Entree, Tuna, Seafood, Fish
Yield: 4 servings
8 oz Fusilli (curly) type spagh.
3 oz Cream cheese
1/2 c Parmesan cheese; grated
3/4 c Half and half
1/4 c Chives; chopped
2 cn Tuna, drained and flaked
Salt and pepper to taste
1/4 c Butter
Parsley; chopped
Cook the spaghetti according to package directions. Meanwhile let cream
cheese soften in small bowl at room temperature; blend in remaining
ingredients, except butter and parsley. When the spaghetti is done, drain
and butter it. Pile onto plates and top with cream cheese-tuna mixture.
Sprinkle each serving liberally with parsley.
From: The Tuna Cookbook
----------------------------------------------------------------------------
Betsy/TKL (9:45:12 pm) :
Title: Goulash
Categories: Entree, Tuna, Seafood, Fish, Main dish
Yield: 6 servings
1/3 c Butter
3 cn Tuna, drained (save liquid)
2 c Onion; chopped
1 c Green pepper; chopped
2 Cloves garlic; minced
2 tb Paprika
1 cn Tomato puree (10 oz)
1 c Water
1/2 Bay leaf
1 ts Seasoned salt
Cooked egg noodles
1/4 c Parsley; chopped
Heat butter and saved tuna liquid in large skillet over medium heat and
saute onion until transparent (about 15 minutes). Add green pepper and
garlic and saute- 5 more minutes. Sprinkle with paprika and add tomato
puree, 1 cup of water, the bay lear, and salt. Stir to mix well. Bring to
a boil and summer slowly for 20 to 30 minutes. Add tuna in large chunks
and cover and simmer 10 more minutes. Meanwhile cook the noodles according
to package dirrections, drain and toss with the parsley. Serve goulash over
noodles.
From: The Tuna Cookbook
----------------------------------------------------------------------------
Betsy/TKL (9:49:34 pm) :
Title: Justin's Tuna Salad
Categories: Cajun, Salads, Ethnic, Seafood
Yield: 8 servings
3 ea Eggs, hard-boiled, chopped
2 T Dill relish (heaping)
2 t Poupon mustard
2 T Mayonnaise
1 t Louisiana hot sauce
1 ea 6 1/2 oz can tuna, drained
Combine eggs and dill relish. Add the rest of the ingredients, except
tuna, and mix really well. Then add tuna. If the mixture is dry, add some
more mayonnaise. This is fine for a sandwich. "Sneak a little on crackers
before dinner. GOOD! From Justin Wilson's "Outdoor Cooking With Inside
Help"
----------------------------------------------------------------------------
Betsy/TKL (9:52:03 pm) :
Title: Sunshine Poached Fish with Sorrel
Categories: Seafood, Vegetables
Yield: 2 servings
1 lb Fish filet (Shad, Flounder,
-Tilapia, etc.) Preferably a
-firm, white fish
Salt & pepper to taste
1 c Fresh squeezed orange juice
1 tb Lemon juice
1 Shallot; chopped
1 Leek; halved, sliced thin
2 oz White wine
3 c Sorrel or Spinach; fresh,
-chopped
1 ts Olive oil
1 ts Arrowroot dissolved in 2 ts
-white wine
"I springboarded this recipe off another using Tilapia, delicious and
inexpensive fish farmed in Florida and elsewhere. Not having any sorrel I
used spinach and this made for a quick, easy and wonderful dinner."
Saute shallots and leek in 1 ts olive oil lightly or until just clear. Add
orange juice and white wine. Bring to boil.
Sprinkle fish very lightly with salt and pepper and nestle into pan. Lower
heat, cover and poach 4 minutes. Add chopped sorrel or spinach, cover and
poach another 4 minutes (approximately 8 minutes total should be enough).
Remove fish and spinach to warm plates. Thicken sauce with arrowroot
dissolved in white wine and serve with saffron rice.
----------------------------------------------------------------------------
Betsy/TKL (9:53:06 pm) :
Title: Impossible Tuna Pie
Categories: Fish, Easy, Seafood
Yield: 4 servings
1 cn Tuna; 8 oz - drained
1/3 c Celery; thinly sliced
2 c Cheese; cheddar, shredded
1/4 c Green onions; sliced, opt.
1 1/2 c Milk
4 Eggs
1 c Bisquick baking mix
1/2 ts Lemon rind; grated
1 ts Lemon juice
1/4 ts -Salt
1/8 ts Pepper
1 Garlic clove; crushed
Approx. Cook Time: :40
Preheat oven to 350F. Grease pie plate, 10x1 1/2". Layer tuna, celery,
cheese and onions in plate. Beat remaining ingredients 15 seconds in
blender. Pour into pie plate. Bake till golden brown or knife inserted in
centre comes out clean (about 40 minutes). Cool 5 minutes. Serve with lemon
wedges if desired.
----------------------------------------------------------------------------
Betsy/TKL (9:54:24 pm) :
Title: Lemon Tuna Pasta
Categories: Kids, Fish, Pasta, Everyday, Seafood
Yield: 4 servings
4 ts Butter
1 ts Oil; olive
4 lg Garlic cloves, chopped
1/8 c Lemon juice
3 ts Capers, drained
18 Black olives,pitted & sliced
2 cn Tuna; chunk,drained
Pasta; penne , cooked anddr
4 ts Butter (add at end)
Melt butter with oil in skillet. Add garlic and cook 2 minutes. Add
lemon juice, capers and olives and cook another 2 minutes. Turn heat to
lowest setting. Add tuna & separate it (do NOT flake) with a fork. Heat
through, stirring gently. Drain pasta. Add remainder of butter and sauce to
hot pasta, tossing well.
----------------------------------------------------------------------------
Betsy/TKL (9:54:54 pm) :
Title: TUNA-BROCCOLI POTATOES
Categories: Main dish, Appetizers, Side dish, Fish, Potatoes
Yield: 4 servings
4 lg Baking potatoes
Vegetable oil
5 c Broccoli florets (1 bunch)
1 cn Tuna (7 oz drained, chunk)
1/4 c Celery, diced
1/4 c Green onions, chopped
1/2 c Mayonnaise
1/2 c Sour cream
1 ts Mustard (Dijon)
2 tb Butter, melted
1 pn Cayenne pepper
Salt and black pepper
Scrub potatoes and prick skins with a fork; rub all over with vegetable
oil. Bake in 425 F (220 C) oven for 45 to 55 minutes or until potatoes
yeild to gentle pressure. Potatoes can also be microwaved. Meanwhile in a
large pot of boiling water, cook broccoli, uncovered for 2 to 3 minutes or
until tender-crisp. Drain and rinse under cold water; drain well and chop
coursely. Place in a large bowl. Coursely flake tuna; add to broccoli along
with celery and onions. Stir together mayonnaise, sour cream and Dijon
mustard; set aside. Cut each potato in half lengthwise; carefully scoop out
pulp leaving a 1/4 inch (5 mm) thick shell. Brush skins with butter; place
on baking sheet and keep warm. In a bowl, mash potato pulp; mix in broccoli
mixture and 3/4 cup (175 ml) of the mayonnaise mixture. Stir in the
cayenne, salt and pepper to taste. Stuff into the potato skins, mounding
the tops. Return to the oven and bake for 15 minutes or until steaming hot.
Can also be microwaved. Serve with remaining mayonnaise mixture spooned
over each potato.
* I have not included times for the microwaves as they all vary with the
wattage which affects cooking time.
Canadian Living Cooking Collection
----------------------------------------------------------------------------
Velma TN (9:55:51 pm) : I don't particularly like fish unless it is very
fresh, but this Salmon Quiche is so good for brunch or lunch.
This is a tried and true recipe.
SALMON QUICHE
CRUST:
1 cup whole wheat flour
2/3 cup sharp cheddar cheese, shredded
1/4 cup finely chopped almonds
1/2 tsp. salt
1/4 tsp. paprika
6 Tbsps. corn oil
Combine the dry ingredients and stir in the oil. Reserve 1/2 cup of this
mixture for the top. Press the rest of the mixture into a 9 inch plate, or
quiche dish. Bake at 400 F 1 minutes. Remove from oven, and reduce heat to
325 F.
FILLING:
1-151/2 oz. can salmon
3 eggs, beaten
1 cup sour cream
1/4 cup mayonnaise
1/2 cup sharp cheddar cheese, shredded
1 Tbsp grated onion
1/4 tsp. dried dill weed
3 drops hot sauce
Flake salmon, reserving liquid, and add water to make 1/2 cup. In a bowl
blend eggs, sour cream, mayonaise, and liquid. Stir in remaining
ingredients, and spoon in to crust, and sprinkle with reserved crust
mixture. Bake at
----------------------------------------------------------------------------
Betsy/TKL (9:59:22 pm) :
Title: Baked Salmon
Categories: Fish, Main dish, Seafood
Yield: 4 servings
1 lb Salmon fillets
1 ts Oregano, dried
2 cl Garlic; minced
Pepper to taste
1 Tomatoes; thinly sliced
1 sm Onions; thinly sliced
2 tb Parsley; chopped
1/4 c Dry bread crumbs
1 tb Vegetable oil
Spray shallow baking pan with non-stick coating. Place fish in baking pan
and sprinkle with oregano, garlic and pepper. Layer with tomato, onion and
parsley. Mix bread crumbs with oil and sprinkle on top of fillets. Bake at
450^ F. for 8 to 10 minutes or just until fish flakes easily.
----------------------------------------------------------------------------
Betsy/TKL (9:59:57 pm) :
Title: Steamed Fish with Young Ginger
Categories: Cambodian, Laotian, Seafood, Ethnic
Yield: 4 servings
2/3 c Lemon juice
1/2 c Ginger root; finely minced
3 tb Vegetable oil
2 tb Sesame oil
3 tb Garlic; finely minced
3 tb Soy sauce
2 lb Fish fillets; sole, red
-snapper or sea bass
Banana leaves;or aluminium
-foil
Combine lemon juice & minced ginger root. Set aside. Combine vegetable and
sesame oil in frying pan and heat. Add garlic and saute until light brown.
Remove garlic from oil and mix into lemon juice and ginger root mixture.
Fry sesame seeds in same pan until golden brown. Add to ginger mixture.
Blend in soy sauce. Sprinkle mixture over fish fillets. Steam in individual
banana leaves or aluminium foil pockets for 20 minutes.
SOURCE:_The Flavor of Asia_ by Reynaldo Alejandro
----------------------------------------------------------------------------
Betsy/TKL (10:00:29 pm) :
Title: Tuna Casserole - Microwave Style
Categories: Fish, Tuna, Main dish, Seafood, Low-cal
Yield: 4 servings
2 cn Tuna, chunky - 6/ oz each
3 c Egg noodles, uncooked
1/2 c Celery, chopped
1/3 c Green onions, sliced
1/2 c Sour cream
2 ts Dry mustard
1/2 c Miracle whip
1/2 ts Thyme
1/4 ts Salt
1 Zucchini, sliced
1 c Monterey Jack Cheese
1 Tomato, chopped
Drain & Flake the Tuna and set it aside for later. Cook the noodles
according to the manufacturers instructions then drain & rinse in hot
water. Combine the noodles with the tuna, celery, and green onions. Blend
in the sour cream, mustard, miracle whip, thyme and salt. spoon half of the
mixture into a buttered 2 quart casserole dish. top with half the zucchini,
then add the rest of the mixture, and again,m add remainder of zucchini.
Cover the dish. Microwave at high power for 6-8 minutes. Top the dish with
the cheese and tomato. Microwave at high power for 2 more minutes, and let
stand for 3 minutes before serving.
Notes: Microwaves range in times required for cooking because of the
wattage they use. the one I use is a 1000 watt Sanyo oven. This dish is
approx. 400 calories & 24 grams carbohydrates per serving.
----------------------------------------------------------------------------
Betsy/TKL (10:01:57 pm) :
Title: Turkish Sea Bass
Categories: Fish, Turkish, Lo-cal, Diabetic
Yield: 4 servings
4 Cloves garlic; minced
1 c Pitted black olives
-chopped
1 ts Crumbled dried oregano
1 ts Crumbled dried basil
2 tb Minced parsley
1 1/2 ts Salt
2 ts Fresh grnd. black pepper
1/4 c Olive oil
2 lb Sea bass fillets
-(4 to 6 ea)
1/2 c Vegetable stock -OR-
- dry white wine
Combine garlic, olives, oregano, basil and parsley in small bowl. Season to
taste with salt and pepper. Heat oil in a large baking dish at 425 degrees
F. for 1 minute. Spread olive mixture evenly over bottom of baking dish.
Arrange sea bass, skin side up, on top. Pour vegetable stock around
fillets. Bake, basting occasionally with juices, until done. To serve,
arrange fillets & olive mixture on heated serving plates. Origin: Chef
Hassan Emre, Topkapi Hotel, Instanbul, Turkey
----------------------------------------------------------------------------
Betsy/TKL (10:03:22 pm) :
Title: Saucy Sardine
Categories: Appetizers, Dips, Fish, Vegetables
Yield: 4 servings
8 ea Sardine Fillets;Boned & Skin
1 c Sour Cream
2 tb Mayonnaise
1 tb Green Onion; Chopped, *
1 tb Fresh Parsley; Chopped
1/4 ts Lemon Juice
* Use both the green and white parts of the green onion when you chop it.
+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
Mash the skinned sardine fillets with a fork and blend in the sour cream
and mayonnaise, blending well. Add the rest of the ingredients and blend
well. Cover and chill.
Makes about 1 1/2 cups of dip.
SUGGESTED DIPPERS: Broccoli, Cabbage, Cherry Tomatoes, Carrots, Pita
Triangles, Cocktail Rye Bread, Water Crackers
----------------------------------------------------------------------------
Betsy/TKL (10:04:20 pm) :
Title: Drunken Tuna Dip
Categories: Appetizers, Cheese, Dips, Fish, Vegetables
Yield: 6 servings
1 1/2 tb Brandy
1 c Cream Cheese; Softened
1/4 c Sour Cream
1/4 c Mayonnaise
3/4 c Fresh Tuna; Flaked, OR
6 1/2 oz Tuna; Flaked, Well Drained
2 tb Green Onion; Minced, Use All
1 tb Lemon Juice
1/8 ts Hot Sauce
1/8 ts Salt
Beat the brandy and cream cheese to a smooth and creamy consistency. Blend
in the sour cream and mayonnaise. Mix in the tuna and green onion,
blending well. Add the remaining ingredients and blend until almost
smooth. May be served at room temperature or chilled.
Makes about 2 1/2 cups of dip.
SUGGESTED DIPPERS: Onion Crackers, French Bread Cubes, Cheese Crackers,
Celery Root, Cucumber, Radishes, Monterey Jack Cheese Sticks
----------------------------------------------------------------------------
Betsy/TKL (10:05:28 pm) :
Title: Asian Marinade (for fish)
Categories: Seafood, Seasoning
Yield: 1 servings
1/4 c Soy sauce or tamari
2 tb Dark sesame oil
2 tb Rice vinegar
1 tb Minced garlic
1 tb Minced ginger
1 Scallion, sliced thin
- (about 2 tb)
Ground black pepper to taste
Marinate fish for 30 minutes, turning after 15 minutes. Then grill for
about 8 minutes.
printed in Rochester, NY _Times_Union_ 11/29/93
----------------------------------------------------------------------------
Betsy/TKL (10:07:12 pm) :
Title: Linguine Tuna Salad
Categories: Salads, Fish/sea
Yield: 6 servings
7 oz Linguine, Broken In Half
1/4 c Lemon Juice
1/4 c Vegetable Oil
1/4 c Chopped Green Onions
2 ts Sugar
1 ts Italian Seasoning
1 ts Seasoned Salt
12 1/2 oz (1 cn) Tuna, Drained
10 oz (1 Pk) Frozen Green Peas *
2 Med. Firm Toamtoes, Chopped
* Thaw peas before using in this salad.
~--------------------------------------------------------------------------
Cook Linguine according to package directions, drain. Meanwhile, in a
large bowl, combine lemon juice, oil, onions, sugar, Italian Sesoning, and
salt, mix well. Add HOT linguine; toss. Add remaining ingredients; mix
well. Cover; chill to blend flavors. Serve on lettuce leaves and garnish
as desired. Refrigerate leftovers.
----------------------------------------------------------------------------
Judi (10:08:58 pm) : Judi's Poached Salmon
Place sliced onions in the bottom of a skillet.
Lay salmon filets on top of the onions.
Squeeze out 1/4 cup of fresh lemon juice and pour around the salmon.
Season the salmon with salt, pepper and whatever else you like.
Pour dry white wine (cheap stuff) or chicken broth around to come up to 1/2
the thickness of the salmon. Top with a few more onion slices, cover and
bring to a simmer. Simmer about 7 minutes or until opaque and cooked
through. This is great hot, or chilled for a luncheon dish.
----------------------------------------------------------------------------
Betsy/TKL (10:09:07 pm) :
Title: Pan Fried Trout
Categories: Fish/sea, Main dish
Yield: 4 servings
2 lb Trout; Whole Or Fillets
1/2 c Cornmeal
3 tb Butter
Salt & Pepper; To Taste
Rinse the trout under cold running water. Pat dry. Sprinkle with salt and
pepper. Melt the butter in a large heavy skillet on medium-high heat. Coat
the trout in corn meal and shake off the excess. When the butter is
melted, place the coated trout, flesh side down, in the skillet. Fry 4-5
minutes, then turn and fry 4-5 minutes or until the flesh is golden brown
and flaky. (Trout may be seasoned with garlic or onion powder before
frying, if desired.)
----------------------------------------------------------------------------
Betsy/TKL (10:10:09 pm) :
Title: Brittany Mixed Fish Soup
Categories: Fish/sea, Soups
Yield: 6 servings
3 lb Mixed fish, cleaned *
2 x Lge Onions, peeled **
Lge clove Garlic, crushed
3 tb Butter or margarine
6 x Med potatoes, peeled,in 1/4s
10 c Water
2 x Med. Bay Leaves
1 ts Dried Thyme
1/2 ts Dried Marjorin
4 x Sprigs Parsley
2 ts Salt
1/2 ts Pepper
Slices of crusty French bread * Flounder, mackerel, cod, or haddock **
Sliced thin ''''''''''''''''''''''''''''''''''''''''''''''''' Cut fish into
chunks of equal size. Saute onions and garlic in heated butter or margarine
in a large kettle until tender. Add potatoes, water, bay leaves, thyme
marjoram, parsley, salt and pepper. Bring to a boil. Add prepared fish and
lower heat to moderate. Cook, covered, about 25 minutes, until fish and
potatoes are tender. Remove and discard bay leaves. Put slices of bread in
wide soup plates. Ladle broth over bread. Serve fish and potatoes
separately on a platter.
Serves 6 to 8.
----------------------------------------------------------------------------
Betsy/TKL (10:11:44 pm) :
Title: Maine Fish Chowder
Categories: Soups, Fish/sea, Main dish
Yield: 6 servings
1/4 lb Salt Pork, diced
4 c Diced raw Potatoes
3 x Med Onions, peeled & sliced
2 ts Salt
3 lb White fleshed Fish *
2 c Scalded Milk
1 ts Butter or margarine
1/4 ts Pepper, or to taste
* Use 3 - 3 1/4 pounds fresh skinned haddock or other white-fleshed fish
with bones in it.
Fry salt pork to render all fat in a heavy kettle and then remove. Add
potatoes, onions, and 1/2 teaspoon salt. Cover with hot water and cook over
medium heat, covered, 15 minutes, until potatoes are just tender. Do not
overcook.
Meanwhile, cut fish into large chunks and put into another saucepan. Add
boiling water to cover and 1 1/2 teaspoons salt. Cook slowly, covered,
until fish is fork tender, about 15 minutes. Remove from heat. Strain and
reserve liquid. Remove any bones from fish. Add fish and strained liquid to
potato-onion mixture. Pour in milk and leave on stove long enough to heat
through, about 5 minutes. Mix in butter and pepper. Serve at once. Serves 4
to 6.
----------------------------------------------------------------------------
Betsy/TKL (10:15:42 pm) :
Title: Baked Catfish Fillets With Horseradish Sauce
Categories: Fish/sea, Main dish
Yield: 4 servings
1 1/2 lb Catfish fillets
2 x Egg whites
1 tb Grated onion
1/4 ts Dry mustard
2 tb Butter or margarine
1 c Milk
1 tb Lemon juice
2 tb Sour cream
Clove garlic
1/4 ts White pepper
2 tb Flour
4 ts Prepared horseradish
Arrange fish on baking pan sprayed with nonstick cooking spray. Sprinkle
with lemon juice. In small bowl beat egg whites until soft peaks form.
Fold in sour cream, onion, garlic, mustard and 1/8 teaspoon white pepper.
Spoon some of mixture on top of each fillet. Bake at 375F for 20 minutes or
until fish is opaque or skewer glides easily through flesh. Meanwhile in
small saucepan melt butter. Blend in flour until smooth. Stir in milk,
hourseradish and remaining 1/8 teaspoon white pepper. Cook and stir over
medium heat until mixture is bubbly and slightly thickened. Serve over
fish.
----------------------------------------------------------------------------
Betsy/TKL (10:19:18 pm) :
Title: Broiled Spicy Shark
Categories: Fish/sea, Main dish
Yield: 4 servings
1 lb Shark fillets (3/4" thick)
1/4 c Chopped parsley
1 ts Dried basil
2 tb Seafood sauce or chili sauce
1/3 c Lemon juice
1 tb Chopped fresh basil, or
Clove garlic, minced
1 tb Light soy sauce
Place fish fillets in plastic bag. Add lemon juice, parsley, basil, garlic,
chili sauce and soy sauce. Close top of bag and refrigerate for at least
one hour, but not longer than 8 hours. Remove fish from bag and save
marinade. Place fish onrack of pre-heated broiler about 3 inches from heat
and broil for 3-5 minutes. Turn fillets over, brush top with marinade and
broil an additional 5-8 minutes until fish flakes or is done to taste. Boil
rest of marinade until it's reduced by half and pour over fillets when
serving.
----------------------------------------------------------------------------
Betsy/TKL (10:20:56 pm) :
Title: Fillet Of Fish A L'orange
Categories: Fish/sea, Main dish
Yield: 2 servings
6 Small chopped green onions
1 lb Flounder
1/2 ts Dried whole italian season
1/4 ts Soy sauce
1/4 c Orange juice
1 Paprika
1/2 lb Fresh mushrooms, sliced
1/4 ts Salt & pepper
2 tb Olive oil
1/2 c White wine
3 tb Curacau liqueur
2 tb Minced parsley
Layer half of each of green onions and mushrooms in a greased 9-inch baking
dish. Add fish, and sprinkle with salt, pepper and Italiian seasoning. add
remaining onions and mushrooms. Combine olive oil and next 4 ingredients,
pour over vegetables and fish. Cover and bake at 350 for 40 minutes or
until fish is opaque. Sprinkle with paprika and parsley.
----------------------------------------------------------------------------
Betsy/TKL (10:23:35 pm) :
Title: Fish And Potato Platter
Categories: Fish/sea, Main dish
Yield: 4 servings
8 oz Plain non-fat yogurt
2 tb Rice vinegar
1/2 ts Salt
3/4 lb Small red potatoes, sliced
1 c Broccoli florets
1/4 c Chopped fresh dill
2 tb Chopped chives
1/2 ts Pepper
1 lb Salmon filets, cut in pieces
2 tb Lemon juice
Combine first 6 ingredients in a small bowl; cover and chill.
overlap potato slices around edge of a round 12 inch platter. Cover and
microwave at high for 3 minutes. Uncover and place fish in a ring inside
potatoes with pieces end to end. Mound broccoli in center of platter.
Sprinkle fish and potatoes with lemon juice; cover. Microwave at high 8
minutes or until fish is cooked through and potatoes are tender, giving
dish a half-turn at 4 minute intervals. Serve with a dill sauce.
----------------------------------------------------------------------------
Betsy/TKL (10:25:17 pm) :
Title: Fish En Escabeche
Categories: Fish/sea, Appetizers, Vegetables
Yield: 12 servings
1 lb Firm white fish fillets; *
1/3 c Lime juice
1 tb Cilantro; fresh, snipped, **
3/4 ts Salt
12 Stuffed green olives; ****
1/4 c Onion; finely chopped, 1 sm
1 c Tomato; seeded & chopped
1/3 c Lemon juice
1/4 c Olive or vegetable oil
1 ts Oregano; fresh, snipped, ***
1/4 ts Pepper
2 Jalapenos chiles; *****
1 Clove garlic; finely chopped
1 Avocado, peeled & chopped
* Fish should be Orange Roughy, Haddock, or Mackerel, cut into 1/2"
** If fresh Cilantro is not available, use 1 t dried cilantro leaves.
*** If fresh oregano is not availabel, use 1/4 t dried oregano leaves.
**** Olives should have pimiento stuffing. ***** Jalapeno Chiles should
be seeded and chopped.
~--------------------------------------------------------------------- ~---
Heat 3/4-inch of water to boiling in 10-inch skillet; carefully place fish
in water. Heat to boiling; reduce heat. Simmer, uncovered, just until
fish is opaque, about 30 seconds (DO NOT overcook or fish will fall apart);
drain carefully. Mix remaining ingredients except tomato and avocado in a
glass or plastic dish. Stir in fish carefully. Cover and refrigerate 2 day,
carefully stirring occasionally. Just before serving, gently stir in tomato
and avocado; drain. Serve fish mixture on saltine crackers or tortilla
chips, if desired.
----------------------------------------------------------------------------
Betsy/TKL (10:28:16 pm) :
Title: Salmon Rollups
Categories: Appetizers, Fish/sea
Yield: 5 servings
7 3/4 oz Salmon (drained, flaked)
1 ts Parsley (dried)
1/2 ts Dill weed
Cayenne pepper
1 Egg (beaten)
1 ts Instant minced onions
1 c Cresent rolls
Mix salmon, egg, parsely, onion and dill weed and spread on rolls. Roll
up from wide end after spreading. Bake on cookie sheet at 350F for 12 to
15 minutes. Serve with a cheese sauce topping.
----------------------------------------------------------------------------
Betsy/TKL (10:29:56 pm) :
Title: Salmon Steaks With Cucumber Dill Sauce
Categories: Fish/sea, Main dish
Yield: 2 servings
2 Salmon steaks
1 Bay leaf
1 Stalk celery, cut up
1/4 c Plain lo-fat yogurt
1 Small seeded grated cucumber
1/8 ts Dry mustard
1 Salt & pepper
1/4 c Dry white wine
2 tb Fresh dill
----cucumber dill sauce-----
1/4 c Lite mayonaise
1 Small onion, peeled & grated
1/4 c Freshly chopped dill
Place steaks in microwave safe dish w/ thick end to outside. Add remaining
ingredients on top of steaks. Cover and nuke on high for 4-6 minutes.
Serve with cucumber-dill sauce. For cucumber-dill sauce: combine all
ingredients in a food processor. Process until blended. Pour into serving
bowl; refridgerate 1-2 hours before serving.
----------------------------------------------------------------------------
Betsy/TKL (10:33:10 pm) :
Title: Vegetable Fish Filets
Categories: Fish/sea, Vegetables, Main dish
Yield: 2 servings
1 lb Sole or cod filets
1 c Sliced onion
1 c Green pepper slices
3 tb Dry sherry (optional)
1/2 ts Salt
1/4 ts Pepper
1/4 c Parmesian cheese
1 tb Oil
3 c Sliced zucchini
3/4 c Chopped tomatoes
1 tb Lemon juice
1/2 ts Basil
2 x Drops hot pepper sauce
Place filets in a layer in oiled 9-inch square baking pan, saute onion,
zuchini and green pepper in oil until crisp-tender; spoon over filets. Top
with tomatoes. Combine sherry, lemon juice, salt, basil, pepper and pepper
sauce; pour over filets. Bake uncovered at 350F for 25-30 minutes. Remove
fish and vegetables to heated platter; sprinkle with parmesian cheese. if
desired, serve pan juices over bulgar or rice.
----------------------------------------------------------------------------
Betsy/TKL (10:40:01 pm) :
Title: Salmon For Supper
Categories: Fish/sea, Main dish
Yield: 6 servings
6 Salmon steaks, 8-10 oz. each
1/2 c Butter
1/4 c Vermouth
2 tb Orange peel
1 tb Lemon juice
1 ts Mixed vegetable seasoning
1 Large russet potato,
Sliced paper thin
2 Cloves garlic, diced
1/2 c Green onion, sliced
1/4 c Parsley, diced
Wash salmon and pat dry. In a sauce pan, melt butter in vermouth; stir in
orange peel, lemon juice, and vegetable seasoning. Place salmon in baking
dish. Brush each side of fish with butter mixture. Lay potato slices on
top of fish. Sprinkle on garlic, onion and parsley. Wrap baking dish in
foil, sealing tightly. Place sealed dish over barbecue coals, and grill
10- 15 minutes or until fish flakes easily. Or, in the oven, bake covered
at 325 degrees until fish flakes easily.
----------------------------------------------------------------------------
Vicki,La (10:43:34 pm) :
Fried Catfish
2 lb. Fresh Catfish
1/4 cup Hot Sauce
2 cups self rising white corn meal
1 tbs. Salt
Cajun Seasoning
Combine Catfish filet's with Louisiana Hot Sauce. (Tabasco is not as
good but will be OK) Set in Refrigerator 30 minutes or so (optional), Pour
into a paper sack with self rising White corn meal. Add salt and Cajun
Seasoning (however hot you'd like, I use about a teaspoon full) to the
corn meal. (if you want the Catfish to be HOT sprinkle the Cajun
Seasoning directly on the meat) Then take the catfish directly from the
Hot Sauce into the meal. Shake well to cover fish, then fry until done, the
catfish will have a reddish brown color when done. This works well with
Croppe, Bass, Brim, etc. Best served hot with warm Hush Puppies.
----------------------------------------------------------------------------
Margaret, MA (11:22:45 pm) :
Baked Salt Cod with Ham and Tomatoes (Spain)
4 slices salt cod, each 1/2" thick
2 cups milk
1/3 cup olive oil
12 slices prosciutto
4 slices tomato, 1/4" thick
2 hard-cooked egg yolks, sieved
1/4 cup pitted black olives, cut in wedges
2 tsps. chopped parsley
1.Place cod in a glass bowl, cover with cold water and soak at least 12
hours, changing water several times.
2.Drain cod and rinse under cold water. Remove any skin and bones, and
arrange slices in a baking dish in one layer. Warm milk, pour over cod, and
let stand 1 hour. Drain and discard milk.
3.Pour olive oil over fish and bake at 350 degrees for 15 minutes. Place 3
slices prosciutto and a slice of tomato on each slice of fish, baste with
cooking liquid and bake 5 more minutes.
4.Sprinkle with egg yolks, olives and parsley.
From: Memorex Library, International Recipes
----------------------------------------------------------------------------
Margaret, MA (11:23:44 pm) :
Broiled Swordfish Steaks (America)
1-1/2 lbs. swordfish steaks, 1" thick
3/4 tsp. salt
1/4 tsp. pepper
1/8 tsp. paprika
1/4 cup butter, melted
lemon juice
1.Sprinkle fish with salt, pepper and paprika; rub the seasonings in
lightly.
2.Place the fish on a preheated, greased broiler rack about 2" from the heat
source. Brush the top of the fish with 2 Tbs. melted butter and broil 3
minutes. Turn, brush the second sie with the remaining butter and broil
lightly until browned, about 4 to 5 minutes. Serve with lemon juice.
From: Memorex Library, International Recipes
----------------------------------------------------------------------------
Margaret, MA (11:24:42 pm) :
Codfish Cakes (America)
1/2 lb. salt cod, soaked overnight
water
1 cup mashed potatoes
2 eggs
pepper
1/4 tsp. powdered ginger
butter
1.Cut cod into small pieces, cover with water and bring to a boil. Taste for
saltiness; if very salty, discard water and repeat until water is almost
fresh. Drain well.
2.Mix fish with potatoes, eggs, ginger and pepper. Form into 8 cakes and
saute in hot butter.
From: Memorex Library, International Recipes
----------------------------------------------------------------------------
Margaret, MA (11:25:31 pm) :
Fish Teriyaki (Japan)
1 Tbs. powdered mustard
1/4 cup soy sauce
1/4 cup dry sherry
1/2 cup chicken broth
1 Tbs. sugar
2 tsps. cornstarch dissolved in 1 Tbs. water
4 eight-oz. firm fleshed fish fillets, such as red snapper or striped bass
1 Tbs. oil
4 Tbs. parsley
1.Mix mustard with just enough hot water to make a paste. Set aside.
2.Combine soy sauce, sherry, chicken broth and sugar and simmer over low
heat. Add cornstarch and stirring constantly, cook until mixture thickens.
Set aside.
3.Spread oil over rack of broiler pan. Place fish, skin side down on rack
and brush with about 2 Tbs. glaze. Broil 4" from heat for 6 to 8 minutes,
basting with glaze.
4.Mix remaining glaze with mustard and spoon a little onto each fish.
Garnish with parsley.
From: Memorex Library, International Recipes
----------------------------------------------------------------------------
Margaret, MA (11:26:38 pm) :
Sole with Tomato and Pickles (Germany)
4 Tbs. butter
2 lbs. fillet of sole, cut in serving pieces
2 Tbs. lemon juice
1/2 tsp. salt
2 onions, sliced into rings
3 Tbs. tomato puree
1 Tbs. cider vinegar
1 tsp. bottled horseradish, drained
2 medium-sized dill pickles, cut lengthwise into thin wedges
1.Coat bottom of casserole with 1 Tbs. butter. Set aside. Season sole with
lemon juice and salt and let sit 10 minutes.
2.Melt 2 Tbs. butter in a skillet and cook onion rings about 5 minutes.
3.Arrange fish side by side in baking dish. Combine tomato puree with
vinegar and horseradish and spread over fish. Scatter onions and pickles on
top. Dot with remaining 1 Tbs. butter.
4.Bake at 375 degrees for 15 minutes.
From: Memorex Library, International Recipes
----------------------------------------------------------------------------
Bill,DC (11:38:36 pm) : * Exported from MasterCook *
Orange Roughy with Arugula, Garlic and Tomatoes
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Fish And Seafood
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2 tablespoons garlic -- minced
3/4 pound arugula -- washed and stemmed
2 1/4 pounds orange roughy fillets -- thawed
1 1/2 pints diced tomato
1 1/2 tablespoons balsamic vinegar
1 1/2 teaspoons balsamic vinegar
salt and pepper -- to taste
1 1/2 teaspoons olive oil
Arr
Arrange the fish fillets tail under onto sprayed sheet pans and season them
lightly with salt and pepper. Bake in a preheated 350 degree oven until the
fish flakes easily with a fork.
Meanwhile, heat the olive oil in a large skillet and add the garlic, saute
briefly; do not allow the garlic to turn brown or it will be bitter. Add the
tomatoes and arugula and saute until the arugula just starts to wilt and the
tomatoes are hot. Sprinkle with the balsamic vinegar and season lightly with
salt and pepper.
Remove fish to 2 inch hotel pans and garnsih with the tomato/arugula
mixture.
Serve.
----------------------------------------------------------------------------
END OF FILE
The Kitchen Link