Number of Servings: 4Ingredients: 12 shrimp, peeled and deveined8 sea scallops4 squid tubes or mantles, sliced into 1/4-inch rings1 lean white fish fillet, such as catfish, cod, orange roughy, sole, flounder, cut into 8 chunks8 fresh whole mushrooms4 sprigs fresh basil OR 1 teaspoon dried basil leaves2 EACH shallots and small cloves garlic, finely chopped4 tablespoons white wine, clam juice or brothPepper to tasteInstructions: Divide the shrimp, scallops, squid, fish and mushrooms into four individual ramekins. Place a sprig of fresh basil on top. If using dried basil, combine with shallot, garlic and wine in a 1-cup glass measure. Microwave on high 2 minutes.
Divide wine mixture over seafood; add salt and pepper to taste. Place ramekins in microwave and lay a sheet of wax paper over them. Turning each ramekin halfway around midway through cooking, microwave on high 6 to 7 minutes. Let stand 3 minutes before serving. Serve with rice.
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Seafood alternatives: catfish, cod, flounder, ocean perch, orange roughy, pollock, salmon, skate wings, troutNumber of Servings: 4Ingredients: 1 medium tomato, seeded and chopped2 tablespoons sliced ripe olives1 tablespoon chopped parsley1 tablespoon red wine vinegar1 (16 oz.) package frozen sole fillets, thawed1/4 cup Dijon mustard, divided1 (14 1/2 oz.) can chicken broth1 clove garlic, pressed1 cup uncooked rice1 (10 oz.) package frozen chopped spinach, thawed and very well drainedInstructions: Combine the first 4 ingredients in a small bowl, stir well and set aside.
Pat fillets dry with paper towels. Using 1 tablespoon mustard, spread a thin layer of mustard over fillets; set aside. Combine broth, remaining 3 tablespoons mustard and garlic in a large skillet; bring to a boil. Add rice, cover, reduce heat and simmer 10 minutes. Stir in spinach. Arrange fillets on top of rice mixture; cover and simmer about 8 minutes or until liquid is absorbed and fish flakes easily with a fork. Spoon tomato mixture over top of fish before serving.
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Seafood alternatives: catfish, pollock, orange roughyNumber of Servings: 4Ingredients: 1 lb. cod fillets1 13-3/4 oz. can chicken broth8 oz. packaged spinach linguini or fettucini3 tablespoons olive oil2 cloves garlic, crushed6 green onions, bias sliced into 2 inch pieces1 yellow pepper cut in 1/4 inch strips1/2 cup fresh basil, chopped or 1 tablespoon dried basil, crushed1/4 teaspoon red pepper flakes8 cherry tomatoes, cut in quarters1/4 cup Parsley, chopped18 oz. jar sun-dried tomatoes (optional)Instructions: Place fillets in a 10-inch skillet with chicken broth. (If desired, add 1 slice lemon, 1 bay leaf and a few peppercorns to liquid.) Bring liquid to boiling, cover and immediately reduce heat. Simmer for 8 to 10 minutes or until fish becomes opaque. As fish simmers, cook pasta according to package directions, drain, toss with 1 tablespoon olive oil and keep warm.
Remove cooked fish from skillet; keep warm. Drain cooking liquid, reserving 1/2 cup. Pre-heat dry skillet over high heat; add remaining olive oil. Add garlic, green onions, yellow pepper, basil and red pepper flakes and stir-fry 3 to 5 minutes or until vegetables are tender-crisp. Remove pan from heat; add tomatoes, parsley and (if desired) sun-dried tomatoes and mix well.
Use a fork to break fish into 2-inch pieces; add fish and reserved cooking liquid to vegetables. Add pasta to skillet and toss gently with two forks to combine. Serve immediately.
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Most children love egg noodles and corn, so we started there and added some other healthy ingredients including mild-tasting haddock. Top the stew with goldfish shaped crackers.Number of Servings: 5Ingredients: 1 tablespoon canola oil3 slices center cut bacon, finely diced1 large red bell pepper, finely diced1 small onion, finely diced4 cups all-natural vegetable brothOne 8-ounce can tomato sauce5 ounces dried medium whole wheat blend egg noodles (about 3 cups)2 cups frozen corn kernels, thawed½ teaspoon Old Bay seasoning1 ½ pounds haddock (or cod), skinned and cut into 1-inch cubesNutrition Information: 350 calories; 6g fat (1g saturated, 0.6g omega-3); 830mg sodium; 41g carbohydrates; 7g fiber; 34g protein; 40% vitamin A, 80% vitamin C; 20% iron
Instructions: Heat the oil in a large saucepan or Dutch oven over medium-high heat. Add the bacon and cook, stirring frequently, until it begins to crisp. Stir in the red bell pepper and onion and cook until the bell pepper is soft and the onion is translucent, about 5 minutes. Stir in the vegetable broth, tomato sauce, egg noodles, corn, and seasoning and bring to a boil. Reduce the heat and cook, uncovered, at a low boil for five minutes. Stir in the haddock, cover and simmer until the fish is no longer translucent in the center, about 5 minutes.
Source:
Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD
Cofounders, Meal Makeover Moms.com
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Number of Servings: 6Ingredients: 2 lbs Pacific/True Ling Cod fillets2 tblsp vegetable oil3 cloves garlic, slivered1 medium eggplant3 med. onions, cut into wedges2 green peppers, cut in 1-inch squares1/4 tsp pepper3/4 cup water2 1/2 tsp salt1 egg1 cup seasoned bread crumbs1/3 cup vegetable oil1/4 tsp dried dill weed3 medium tomatoes1 tblsp chopped fresh dill or 1 tblsp dried dill weedInstructions: Rinse fish with cold water; pat dry with paper towels. Cut fish into 6-8 equal size serving portions, then set aside. In large skillet over medium heat, sauté garlic in 2 tablespoons oil until golden. Discard garlic, reserving oil in pan. Add eggplant and onion; cook until vegetables are browned, stirring frequently (about 5 minutes). Stir in green pepper, pepper, water and 1/2 tsp salt. Cover and cook for 5 minutes, stirring occasionally. Remove cover and continue cooking until all water has evaporated. Remove vegetables to bowl and keep warm. Sprinkle remaining 2 tsp salt over fish.
In pie plate, beat egg slightly. On wax paper, combine bread crumbs and dill. Dip fish in egg; coat with bread crumb mixture. In same skillet, over medium heat, heat 1/3 cup oil. Place breaded fish portions in hot oil and cook for 6 minutes. Turn and cook for additional 4-5 minutes, or until fish flakes easily when tested with a fork. Transfer fish to warm serving platter; keep warm. Return vegetables to skillet. Sprinkle 1/4 tsp dill weed over tomatoes. Add to vegetable mixture in skillet. Cook over medium heat, stirring frequently, until tomatoes are heated through. Transfer vegetables to same platter as fish.
Source: Thanks to West Coast Fisheries
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Seafood Alternatives: snapper, orange roughy or other lean white fish such as flounder, cod, sole or pollockNumber of Servings: 2Ingredients: 1 pound catfish, cut into 4 serving pieces2 cup prepared chunky salsa2 tomatillos or green tomatoes, chopped (about 1/2 cup)1 tablespoon chopped fresh cilantro or Chinese parsley2 teaspoons lime juice1/4 teaspoon ground corianderInstructions: Pat fish dry with paper towels. Arrange in an 8-inch square glass baking dish so that pieces are toward the sides of dish. Combine salsa, tomatillos, cilantro, lime juice and coriander. Spoon mixture over fish. Cover with vented plastic wrap. Rotating dish midway through cooking, microwave on high 3 to 4 minutes, or just until fish flakes easily when tested with a fork. Serve on a heated tortilla garnished with sprigs of cilantro.
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Start your new year off right with this tasty, heart-warming recipe. It is easy to prepare and will soon become one of your favorite dishes too!Number of Servings: 6Ingredients: 1-1/2 cups tomatoes, chopped8 pitted kalamata olives, quatered2 tablespoons feta cheese with basil and oregano, crumbled1-1/2 tablespoons fresh oregano, minced1 tablespoon capers, drained3 (7.6-ounce) boxes frozen grilled cod filletsNutrition Information: (per serving)
Calories: 154
Fat: 8.09g
Protein: 17.11g
Sodium: 426.98mg
Cholesterol: 61.69g
Sat. Fat: 1.55g
Instructions: To make salsa: Combine the first 5 ingredients in a bowl; mix gently but well. Cover and refrigerate about 30 minutes. Arrange cod fillets on a lightly greased baking sheet; bake at 400° f for 18 to 19 minutes. Top with Greek Salsa.
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Number of Servings: 2Ingredients: 1/2 pound cod, haddock, lingcod, or orange roughy fillets1 teaspoon olive oil1 teaspoon lemon juice1/4 teaspoon dried basil, crushed1/8 teaspoon black pepperdash salt2 plum tomatoes, cored and cut lengthwise into thin slices2 teaspoons grated Parmesan cheeseInstructions: Drain and pat fillets dry and cut into 2 serving pieces. Combine oil
and lemon juice in a baking dish. Add fish and turn to coat both sides.
Sprinkle with basil, pepper, and salt. Overlap tomatoes in an even
layer on fish and sprinkle with Parmesan cheese. Cover with foil and
bake at 400° F about 10-15 minutes or until fish flakes easily.
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Number of Servings: 4Ingredients: 1 lb. Fish fillet (cod, pollock and/or haddock are ideal)salt and pepperOlive oil1 cup tomato sauce2 tbsp. white wine or vermouth1 tsp. dried oregano1 lemonInstructions:
Season the fish with salt and pepper and arrange in an oiled baking
pan. Mix the tomato sauce and wine, add the oregano and spoon over the
fillets.
Cover the pan with foil and bake in a 375°F oven 10 to 15 minutes,
until the fillets are cooked through. Cut the lemon in half and squeeze
the juice from one half over the fish. Slice the other half and serve
with the fillets.
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