Monday, February 25, 2008
For lean protein, serve fish
Fish is one of the leanest sources of protein available. For the most health benefits, avoid batter-coated, fried products, such as fish sticks and choose fresh fish or fish that’s frozen when fresh (nonprocessed).
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Tilaipa Veracruz
1 14.5-ounce can diced tomatoes with green chilies, undrained
2 tablespoons sliced pimento-stuffed green olives
1 teaspoon lemon juice
1 clove garlic, minced
4 5-ounce fresh or thawed tilapia fillets, about 1/2-inch thick
2 teaspoons olive oil
Hot cooked rice, optional
In a medium bowl stir together tomatoes, olives, lemon juice, and garlic; set aside. In a large skillet, heat oil; add fish. Cook for 3 minutes; turn fish. Pour tomato mixture over fish. Cook until fish flakes with a fork and sauce thickens slightly, about 2 to 5 additional minutes. Serve with hot cooked rice if desired. Makes 4 servings.
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Maple Salmon
1/4 cup maple syrup
2 tablespoons soy sauce
1 clove garlic, minced
1/4 teaspoon garlic salt
1/8 teaspoon ground black pepper
1 pound salmon
In a small bowl, mix the maple syrup, soy sauce, garlic, garlic salt, and pepper. Place salmon in a shallow glass baking dish, and coat with the maple syrup mixture. Cover the dish and marinate salmon in the refrigerator 30 minutes, turning once.
Preheat oven to 400 degrees. Place the baking dish in the preheated oven, and bake salmon uncovered until easily flaked with a fork, about 20 minutes. Makes 4 servings.
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Almond-Topped Fish
1 tablespoon butter or stick margarine
1 small onion, thinly sliced
4 6-ounce fillets fresh or thawed cod or haddock
1/2 teaspoon seasoned salt
1/2 teaspoon dill weed
1/4 teaspoon pepper
1/4 cup grated Parmesan cheese
1/4 cup mayonnaise, regular or fat free
1 tablespoon minced fresh parsley or 1 teaspoon dried parsley
1 tablespoon lemon juice
2 tablespoons sliced almonds, toasted
Preheat oven to 400 degrees. Place butter in a 13x9-inch baking dish; place in oven until melted. Spread butter over bottom of dish; cover with onion. Arrange fish over onion; sprinkle with salt, dill, and pepper. Combine the Parmesan cheese, mayonnaise, parsley, and lemon juice; spread over fish. Bake, uncovered, until fish flakes easily with a fork, about 18 to 20 minutes. Sprinkle with almonds. Makes 4 servings.
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Pantry Pointers
To toast almonds, place almonds in a small saucepan over low heat. Toast until lightly browned, tossing frequently, about 5 to 10 minutes.
The doneness of fish can be tested with a meat thermometer. Fish is done when the internal temperature reaches 145 degrees.
The Practical Pantry ©2008 Tammy P. Olson
http://www.practicalpantry.com