Feeling Good Minnesota - Delicious fish recipes

CentraCare Health's Jodi Gertken will discuss the many benefits of fishing, including spending time with friends and family, getting outdoors and if you're lucky, some healthy eating at the end of your excursion.

This content is sponsored by CentraCare.

GOLDEN VALLEY, Minn  --  CentraCare Heart and Vascular Center shared delicious fish recipes.

RELATED: The benefits of fishing

 
Fish Amandine

From Better Homes and Garden's Light Meals in Minutes Cookbook

Avoid a sticky situation and the need for a lot of cooking oil by cooking the fish

in a nonstick skillet sprayed with a little nonstick coating.

1 pound fresh or frozen skinless cod or orange roughy fillets (about 1/2 inch thick)

2 tablespoons all-purpose flour

1/4 teaspoon lemon-pepper seasoning

1 tablespoon skim milk

Nonstick spray coating

3 tablespoons toasted sliced almonds

2 teaspoons margarine

1 tablespoon snipped parsley

1 tablespoon lemon juice

Thaw fish, if frozen.  Cut into 4 equal portions.  Rinse; pat dry with paper towels.  In a shallow dish stir together the flour and lemon-pepper seasoning.  Generously brush both sides of the fish with the milk.  Dip into flour mixture; turn to coat.

Spray a cold large nonstick skillet with nonstick coating.  Preheat over medium heat.  Cook fish in hot skillet for 3 to 4 minutes or until the coating is golden.  Turn and cook for 3 to 4 minutes more or just until fish begins to flake easily.  Transfer fish to dinner plates; keep warm.

Remove skillet from heat.  If necessary, drain and scrape extra coating from skillet and discard.  Add the almonds and margarine to the skillet.  Stir over low heat until margarine is melted.  Stir in parsley and lemon juice.  Spoon mixture over fish.  Serve immediately. 

Yield:  4 servings

 

Crunchy Fish Nuggets

From AHA Quick & Easy Cookbook

1 pound skinless halibut fillets or other white fish fillets

Egg substitute equivalent to 1 egg (2 egg whites, beaten)

2 tablespoons skim milk

1/4 cup grated Parmesan cheese

1/4 cup cornflake crumbs or plain dry bread crumbs

1/2 teaspoon paprika

Preheat oven to 450 degrees.  Rinse fish and pat dry.  Cut fish into 24 bite-size pieces.  Set aside.  In a medium bowl, combine egg substitute and skim milk.  In a large plastic bag with a tight-fitting seal, combine Parmesan cheese, cornflake crumbs, and paprika.  Add fish chunks to egg mixture, stirring until well coated.  Using a slotted spoon, remove fish from egg mixture and place several in bag with crumb mixture.  Seal bag and toss until fish is well coated with crumbs.  Repeat until all fish is coated.

Arrange fish in a single layer on a baking sheet or in a shallow baking pan.  Bake about 5 minutes or until fish flakes easily with a fork.

Yield: 4 servings

 

Fish and Vegetable Dinner

From St. Cloud Hospital Nutrition Clinic

Melt 2 tablespoons margarine spread in large frying pan; add 1 cup water.

Add the following ingredients to the above mixture and simmer, covered, for 15-20 minutes.

2 large potatoes, cut in wedges, leave skin on

3 large carrots, pared and cut in thick slices

1 large onion, cut into cubes

3 ribs of celery, cut into thick slices

Push vegetables to edges of pan, place 2 pounds frozen fish fillets in center of pan, seasoned with pepper, paprika and parsley flakes.  Dot fish with margarine spread.  Cover and cook until fish flakes, 10-12 minutes.

Serve with fresh lemon wedges.  

Yield: 4 servings (6 oz. fish with 1 cup vegetables)

 

Foil Wrapped Fish Packets

From St. Cloud Hospital Nutrition Clinic

4 individually frozen fish fillets (about 1 pound)

2 cups California Style vegetables

1/2 cup fat free Italian Salad Dressing

Heat grill.  Place each fish fillet on 18 x 12 double thickness of heavy duty foil.  Top each fillet with 1/2 cup vegetable mixture.  Sprinkle 2 tablespoons salad dressing over vegetables and fish in each packet. Let stand 15 minutes to allow fish to thaw slightly. Wrap each packet securely with double-fold seal.

When ready to barbecue, place packets on gas grill over medium heat or on charcoal grill 4-6 inches from medium coals.  Cook covered 15-25 minutes or until fish flakes easily with fork and vegetables are hot, rearranging packets once halfway through cooking.

Microwave Directions:

Arrange fillets in 10 x 6 inch (1 1/2 qt.) or 8 inch square microwave-safe baking dish.  Top with vegetables and salad dressing.  Cover with microwave-safe plastic wrap; open plastic wrap in one corner to release steam.  Microwave on HIGH for 10 to 18 minutes or until fish flakes easily with fork and vegetables are hot, rearranging fillets once through cooking

 

Fillet Provencale 

(From J.C. Penny's Microwave Oven Cookbook)

1 medium onion, sliced

2 tablespoons olive oil

1 clove garlic, finely chopped

1 can (16 oz.) Chunky Italian Tomato Sauce

1 jar ( 4 1/2 oz.) sliced mushrooms, drained

1/4 cup white wine

1/4 teaspoon basil

6 flounder fillets (about 1/4 lb. each)

In 8-inch square dish, combine onion, oil and garlic.  Cover with plastic wrap.  Microwave on HIGH 4 minutes.  Stir in tomatoes, mushrooms, wine and basil.  Cover, microwave on HIGH 4 minutes and at MEDIUM 3 to 5 minutes.

Place fish fillets in dish.  Spoon sauce over fish.  Cook, covered at HIGH 5 to 7 minutes, or until fish flakes when tested with a fork.  Let stand, covered 5 minutes.

Yield:   6 Servings

Salmon and Green Bean Salad   

From "Great-Tasting Lowfat Recipes"

1 (6 or 7 oz.) can salmon, drained, skin and bones removed,    broken into chunks

2 cups Frozen Cut Green Beans (from 16 oz. pkg.) thawed

1 small onion, slice and separated into rings.

2 tablespoons white wine vinegar

1 tablespoon olive oil

2 teaspoons lemon juice

2 teaspoons water

3 tablespoons chopped fresh basil

1/8 teaspoon salt

1/8 teaspoon pepper

1 garlic clove, minced

1 1/2 cups shredded lettuce

1 medium tomato, cut into wedges, or 6 cherry tomatoes, halved

In medium bowl, combine salmon, green beans and onion.  In small bowl, combine vinegar, olive oil, lemon juice, water, basil, salt, pepper and garlic; mix well.  Pour over salmon mixture; toss.

Refrigerate to blend flavors.  Serve on bed of shredded lettuce; garnish with tomatoes.

Yields: 3  one-cup servings

 

Homemade Fish Fingers   

Recipe from Light & Tasty Magazine

1 pound frozen fish fillets, partially thawed

1/2 cup seasoned bread crumbs

2 tablespoons grated Parmesan cheese

1 tablespoon minced fresh parsley

1 teaspoon grated lemon peel

1/2 teaspoon paprika

1/2 teaspoon dried thyme

1/4 teaspoon garlic powder

1/2 cup 1% buttermilk

1/4 cup plus 2 tablespoons all-purpose flour

Cut fillets into 3/4-inch strips; set aside.  In a shallow bowl, combine the bread crumbs,  parmesan cheese, parsley, lemon peel, paprika, thyme and garlic powder.  Place buttermilk in another shallow bowl and flour in a third bowl.  Coat fish strips with flour; dip into buttermilk, then coat with crumb mixture.  Place on a baking sheet coated with nonstick cooking spray.  Refrigerate for 20 minutes.

Bake at 425 degrees for 15-20 minutes or until fish flakes easily with a fork.  Let stand for 2 minutes before removing from baking sheets.

Yield:   4 servings

Honey-Orange Marinated Salmon

Recipe from Light and Tasty Magazine

1/3 cup reduced-sodium soy sauce

1/4 cup orange juice

1/4 cup honey

2 green onions, thinly sliced

1 tablespoon olive oil

1 tablespoon sherry or apple juice

1 tablespoon minced fresh gingerroot

1 salmon fillet (1 pound)

 In a large resealable plastic bag, combine the first seven ingredients.   Add salmon.  Seal bag and turn to coat; refrigerate for 1 hour, turning several times

Line an 8-inch square baking dish with foil; coat the foil with nonstick cooking spray.  Drain and discard marinade.  Place salmon in prepared pan.

Bake at 350 degrees for 30-40 minutes or until fish flakes easily with a fork.

Yield:  4 servings

 

Lemon Tartar Sauce

1/2 cup mayonnaise with olive oil

1 tablespoon finely chopped dill pickle (low sodium)

1 tablespoon dried parsley flakes

1 teaspoon finely shredded lemon peel

1 teaspoon lemon juice

Mix all together in a small bowl and refrigerate for 1 hour or more.  Yield: 10 one-tablespoon servings.

 

Fish Sauté with Tomatoes and Cinnamon

 by Psari Kapama

This versatile recipe adapts well to just about any fish, so feel free to experiment

with what’s freshest and most appealing to you.

3 tablespoons extra-virgin olive oil 2 stalks celery, chopped

1 medium onion, chopped 4 large cloves garlic, crushed or minced

1 pound Italian plum tomatoes, chopped 1 medium carrot, sliced thinly

1 bay leaf ½ teaspoon black pepper

¼ teaspoon salt ¼ teaspoon ground cinnamon

6 small fish fillets (about 1½ pounds), rinsed and patted dry

2 to 3 tablespoons fresh lemon juice, to taste

Chopped parsley, for garnish

Heat the oil in a large skillet over medium heat.  Add celery, onion, and garlic to skillet.  Sauté for about 2 minutes, stirring constantly, adjusting heat if necessary so mixture doesn’t brown.

Add tomatoes, carrot, bay leaf, pepper, salt, and cinnamon and cook for 5 minutes.  Adjust pepper and cinnamon, if desired.  Make 6 depressions in the mixture; place fish in depressions.  Spoon hot vegetables over fish to cover.  Cook over medium heat for 3 to 5 minutes, or until fish is opaque all the way through.

Sprinkle the lemon juice over all, cover the skillet, and remove from heat.  Let the skillet sit for about 5 minutes before serving so the flavors can permeate the fish.  Remove bay leaf and garnish with parsley.

COOK’S TIP:  Good fish fillet choices for this recipe include sole, flounder, haddock, cod, orange roughy, and catfish.  A combination of fish is also tasty.

Yield: 6 Servings (1 fillet per serving)

Feeling Good Minnesota is powered by CentraCare Health

 
 
Feeling Good Minnesota is powered by CentraCare Health.
 

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