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: 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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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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