Fish Fillets, Sicilian Style

A quick fish sauté, from start to finish, takes only  15 minutes.

For or the seasoning blend, make up a double or triple batch to keep on hand in a glass shaker to zest up some grilled chicken or other shellfish like scallops.”

Spice Blend

1/2 tsp sea salt ( optional)

1/2 tsp dried basil

1/2  tsp lemon pepper

1/4 tsp garlic powder

1- 11/2 pounds fish fillets, such as cod, flounder, turbot, or sole, washed and patted dry

2 tablespoons extra- virgin olive oil

1/4 cup freshly grated low- fat Parmesan cheese

minced fresh parsley

paprika

1.  In a small bowl combine sea salt, basil, lemon pepper and garlic powdER.   sprinkle the fish on both sides with the spice blend.

2.  Heat the EVOO over medium- low heat in a large skillet.  Add the fish and cook for 5 minutes, turning once.  Sprinkle the fillet with the Parmesan cheese, parsley, and paprika, cover the skillet, and cook another 5 minutes or until the fish flakes when lifted with a fork. serve immediately.

May also prepare fish in the broiler,  5 minutes for sole, 2 or 3 minutes longer for thicker fish.

makes 4-6 servings

by The Healthy Gourmet, c. 1996.

Quick fish dinners

These recipes, I  gathered together one morning . I typed and printed out to bring to my mom’s house for the  Visiting Angel  lady to cook. I put this in the plastic binder pages.   She choose the first recipe to cook that day. The recipes from the “Keep it simple collection of the U.K. ” are easy, quick and taste delicious with just a few ingredients.

   Quick Fish Supper ( pg 48)

2 servings                             260 calories per serving

6 oz (18 g) cod or haddock fillets

½ bay leaf 2 slices lemon

4 oz ( 120 g) cauliflower florets

4 oz ( 120 g) courgettes, sliced

4 0z ( 120 g) leeks sliced

3 0z ( 90 g) carrots sliced Salt 2 0z

( 60 g  Cheddar or double Gloucester cheese, grated

1 oz ( 30 g) fresh breadcrumbs

Pinch of mixed herbs

1 medium tomato sliced

1)      Place the fish in a pan, cover with cold water, add the bay leaf  and lemon. Poach gently for 5-10 minutes until cooked .  Drain the fish, remove and discard the skin, flake the fish.

2)      2. Plunge the cauliflower, courgettes , leeks and carrots in boiling , salted water .   Boil for 8 – 10 minutes until just cooked, drain.

3)      Mix together the hot , flaked fish and  vegetables, transfer to a flame-proof dish.

4). Stir together the cheese, breadcrumbs and herbs, sprinkle over the fish and vegetables.  Cook under a preheated grill until beginning to brown .  Arrange the tomato slices on top of the breadcrumbs and grill for a further 2 minutes. Exchanges per serving: 3 ½ protein 3  Vegetable  ½ bread

 

Recipe: Cod  in a Parcel

Serves 2                                    130 calories per serving

10 0z (300g) Cod fillet

3 Tablespoons chopped dill

2 Tablespoons chopped spring onions

1 Tablespoons soy sauce

½ clove garlic crushed

2 sprigs of dill

1) Cut a piece of baking parchment big enough to enclose the Cod, lay it on a baking sheet.

2) Sprinkle half the dill and spring onions over the center of the parchment, lay the cod fillet on top.

3) Mix the soy sauce and garlic together then pour over the cod and sprinkle with the remaining dill and spring onions.

4) Fold over the parchment to completely enclose the fillet and bake at 350 degrees F, (180 degrees C.)   for 25 to 35 minutes.

5) Carefully unwrap the parchment and check the fish is cooked , it should flake easily when tested with a fork .  Cut the cod fillet in half and transfer to a warm serving plate.  Garnish with the sprigs of dill.

Exchanges per serving: 4 protein , ½ vegetable.  

Fish and Pasta Surprise

Serves 2                         435 calories per serving 2 x 4 oz (120g) Finnan Haddock

1 medium can chopped tomatoes ( 14 oz/397 g)

½ small onion thinly sliced

2 oz ( 60 g) sliced 6 oz (180 g) broccoli, cooked

6 0z (180g) drained canned sweetcorn 6 0z(180 g) cooked macaroni hot

2 oz (60g) hard cheese, grated

Salt and pepper

1)      Place the haddock in an ovenproof casserole and spoon the tomatoes over the fish

.2)      Arrange the onions, mushrooms, broccoli, and sweetcorn in layers over the tomatoes.

3)      3) Mix the macaroni and cheese together and spread evenly on top of the vegetables , season with a little salt and pepper.

4)      Cover and cook at 350  degrees F. ,( 180 degrees C, Gas 4 ) for 30 -45 minutes .

Exchanges per serving:  4 Protein, 4 Vegetable 2 Bread

Recipes: Simply the Best From the Keep it Simple collection ,  Published 1990 by Weight Watchers ( U.K.) Ltd. 

02/04/13