Seafood alternatives: catfish, cod, flounder, ocean perch, orange roughy, pollock, salmon, skate wings, trout
Number of Servings:
4
Ingredients:
1 medium tomato, seeded and chopped
2 tablespoons sliced ripe olives
1 tablespoon chopped parsley
1 tablespoon red wine vinegar
1 (16 oz.) package frozen sole fillets, thawed
1/4 cup Dijon mustard, divided
1 (14 1/2 oz.) can chicken broth
1 clove garlic, pressed
1 cup uncooked rice
1 (10 oz.) package frozen chopped spinach, thawed and very well drained
Instructions:
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.
Seafood Alternatives: snapper, orange roughy or other lean white fish such as flounder, cod, sole or pollock
Number of Servings:
2
Ingredients:
1 pound catfish, cut into 4 serving pieces
2 cup prepared chunky salsa
2 tomatillos or green tomatoes, chopped (about 1/2 cup)
1 tablespoon chopped fresh cilantro or Chinese parsley
2 teaspoons lime juice
1/4 teaspoon ground coriander
Instructions:
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.
Number of Servings:
4
Ingredients:
1 lb. Fish fillet (cod, pollock and/or haddock are ideal)
salt and pepper
Olive oil
1 cup tomato sauce
2 tbsp. white wine or vermouth
1 tsp. dried oregano
1 lemon
Instructions:
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.
