Monday, August 22, 2005
Give your fish an Italian flavor
Fish makes a nutritious meal, and with so many kinds to try and so many ways to prepare it, the variety is almost limitless. With the addition of Italian-style seasonings, fish becomes a contemporary dish suitable for even the pickiest eaters.
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Italian-Style Walleye
6 walleye fillets (about 1-1/2 pounds)
1 15-ounce can tomato sauce
2 tablespoons chopped fresh parsley
1 teaspoon Italian seasoning
1/2 teaspoon dried basil
1/4 teaspoon salt
1/8 teaspoon black pepper
1 cup (4 ounces) shredded mozzarella cheese
Preheat oven to 350 degrees; lightly grease a greased shallow 3-quart or 13x9-inch baking dish. Place walleye in prepared dish. In a medium bowl, combine tomato sauce, parsley, Italian seasoning, basil, salt and pepper; pour over the fish. Bake, uncovered, for 15 minutes. Sprinkle with mozzarella cheese; bake until fish flakes easily with a fork, about 5 to 10 additional minutes. Makes 6 servings.
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Italian Fish and Vegetables
1 cup Italian salad dressing, divided
1 pound whitefish or trout fillets
2 cups assorted sliced vegetables, such as zucchini and red pepper
Pour 3/4 cup of the dressing over fish and vegetables in shallow glass or plastic dish; cover. Put in refrigerator and allow to marinate for 1 hour. Drain; discard marinade. Preheat grill to medium heat. Grill fish and vegetables until fish flakes easily with a fork and vegetables are crisp-tender, about 15 minutes, turning and brushing occasionally with the remaining 1/4 cup dressing. Makes 4 servings.
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Broiled Italian Cod
1/4 cup fine dry bread crumbs
2 tablespoons grated Parmesan cheese
1 tablespoon cornmeal
1 teaspoon olive oil
1/2 teaspoon Italian seasoning
1/8 teaspoon garlic powder
1/8 teaspoon ground black pepper
4 3-ounce cod fillets
1 egg white, lightly beaten
Preheat oven to 450 degrees; lightly coat a baking sheet with nonstick cooking spray. In a small shallow bowl, combine bread crumbs, cheese, cornmeal, oil, Italian seasoning, garlic powder and pepper; set aside. Place the cod on the baking sheet, folding under any thin edges of the filets. Brush with the egg white, then spoon the crumb mixture evenly on top. Bake in a preheated oven until the fish flakes easily with a fork, about 8 to 12 minutes. Makes 4 servings.
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Pantry Pointers
When deciding how to prepare fish, a good rule of thumb is the fresher the fish, the less complicated the dish should be. If the fish has been frozen, it is best to cook it slower and with more seasonings.
The Practical Pantry ©2005 Tammy P. Olson
http://www.practicalpantry.com