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GOLDEN VALLEY, Minn -- CentraCare Heart and Vascular Center shared delicious fish recipes.
RELATED: The benefits of fishing
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)
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