healthy cooking tips: Fish of the week

MY MY MY!

Sun, 23 Mar 2008 18:09:27 GMT

Potato-Crusted Fish Sandwich

Prep Time: 9 mins

Cook Time: 11 mins

Total Time: 20 mins

Ingredients

3/4 teaspoon lemon peel, grated fresh
1 tablespoon lemon juice, fresh
3 tablespoon mayonnaise, light, or reduced-fat coleslaw dressing
2 1/2 cup(s) cabbage, shredded
1/4 teaspoon pepper, black ground, divided
24 ounce(s) fish, cod, 4 (6-ounce) fillets (about 1-inch thick)
1/4 teaspoon salt
3 tablespoon mashed potatoes, flakes
1 tablespoon Greek seasoning, salt-free, (such as Cavender's)
1 1/2 tablespoon oil, olive
4 hamburger buns, whole wheat, reduced-calorie, (1.6-ounce) toasted

Preparation

1. Preheat oven to 425°.

2. Combine first 3 ingredients in a bowl. Stir in cabbage and 1/8 teaspoon pepper; cover and chill.

3. Sprinkle both sides of fish evenly with salt and remaining 1/8 teaspoon pepper. Combine potato flakes and Greek seasoning in a shallow dish. Dredge fish in potato flake mixture, pressing firmly to coat.

4. Heat oil in a large ovenproof skillet over medium-high heat. Add fish to pan; cook 2 minutes. Turn fish over; place pan in oven. Bake at 425° for 8 to 9 minutes or until fish flakes easily when tested with a fork.

5. Place about 1/4 cup cabbage mixture on bottom half of each bun; top each with fish and top half of bun. Serve immediately.

Yield: 4 servings (serving size: 1 sandwich).

Hmmmmmm Yeah!

Sat, 09 Feb 2008 17:38:01 GMT

Pan-Seared Cod with Basil Sauce

Ingredients

1/4 cup fresh basil, minced
1/4 cup fat-free, less-sodium chicken broth
2 tablespoons grated fresh Parmesan cheese
4 teaspoons extravirgin olive oil
1 teaspoon salt, divided
2 garlic cloves, minced 4 (6-ounce) cod fillets
1/4 teaspoon freshly ground black pepper
Cooking spray

Preparation

Combine basil, broth, cheese, oil, 1/2 teaspoon salt, and garlic in a small bowl.

Sprinkle fish with remaining 1/2 teaspoon salt and pepper. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add fish; sauté 5 minutes on each side or until fish flakes easily when tested with a fork. Serve fish with the basil mixture.

Yield

4 servings (serving size: 1 fillet and about 1 1/2 tablespoons basil sauce)

Courtesy of Healthy Cooking Tips

Chef Tim Johnson

Remember...Grace is upon you so eat to live!

Perch

Sat, 09 Sep 2006 15:58:51 GMT

Ocean Perch

Ocean perch are found across much of the North Atlantic, where these slow-growing fish live long lives in cold deep water. They are small fish, requiring nearly ten years to mature, at which time they are only about 10 inches long. Originally marketed as rosefish or redfish because of their red and orange color, ocean perch grew in popularity as a substitute for the disappearing freshwater perch of the Great Lakes. Some dealers try to sell redfish as red snapper, but the two are not alike in taste, texture, or price.

Perch has small scales, and it’s red color is bright along the back, then fades towards the belly. If see a red snapper filet in the market without the skin, it’s probably ocean perch, since snapper is always sold with skin on. Also, don’t confuse this redfish with the Gulf species that is known in Cajun cooking. Ocean perch is sold fileted. If fresh, it has a firm, meaty flesh that is somewhat reddish in color; when cooked it turns snow white and has a light, delicate flavor. Perch can be baked, poached, pan-fried, or barbecued.

Remember...Grace is upon you so eat to live!™

Chef Tim

Courtesy of Healthy Cooking Tips

Shad

Sun, 27 Aug 2006 15:13:16 GMT

American Shad

The Fish

The American shad is the largest member of the herring family. Shad have silver bodies and a green back, with large scales and a deeply forked tail. The males (or "bucks") are smaller than the female, weighing about 1 to 3 pounds when spawning; females are generally 3 to 8 pounds. Both genders tend to run a little larger on the East Coast. It has a rich delicate fatty flesh, prized by some and despised by others.

Shad are shot through with small bones. There is a great controversy over the taste of shad, opinions running from inedible (some fishermen cut shad up to use for bait) to superb; some esteem it above the famous Atlantic salmon and consider it flavourful enough to not require sauces, herbs or spices (although most will sprinkle it with vinegar or lemon juice). It can be boiled, filleted and fried in butter or baked; baking shad at a low temperature for an extended period will dissolve the tiny bones, although the texture of the flesh will suffer.

Nutritional Information

Like most herring, Shad are very high in omega 3, and in particular contain nearly twice as much per unit weight as wild salmon. They are also very low in toxins like PCBs, dioxins, and mercury by EPA standards.

Remember...Grace is upon you so eat to live!™

Chef Tim

Courtesy of Healthy Cooking Tips

Round fish : Snappers

Sun, 13 Aug 2006 13:04:47 GMT

Snappers

There are a number of different snappers. One of the most popular is red snapper,which has become greatly reduced in overall supply.

True red snapper comes from the Gulf of Mexico and adjacent Atlantic waters.

Among other desirable snapper species are silk, mutton, mangrove, gray, beeliner,pink and yellowtail.

The flesh is firm, moist, and finely textured. Almost any preparation techinque canbe used; snapper is often baked.

Chef Tim

Courtesy of Healthy Cooking Tips

Remember…Grace is upon you so eat to live!™

Rainbow: Trout

Sun, 30 Jul 2006 20:10:39 GMT

When people talk about trout fishing (particularly the novice), visions of the rainbow are evoked. The rainbow has been described as the "true American trout" because of it's origins in the Pacific Northwest. This brings argument from scientific types who study such stuff, but most of us don't care about things like that. Most of us think excitement when we think rainbow.

The rainbow has spunk. They don't stay with the stream bottom like brown trout, or hide in quiet backwaters like the brook. Rainbows are to be found in the open, faster waters, where they tend to feed at the surface more often than other trout. They are open, up front and honest, and for that reason we think more respectfully of them, and they are usually the most fun.

While the North American rainbow trout is native to westward flowing Pacific Coast rivers, they have been introduced to many streams worldwide. Rainbows are the most easily cultured and adaptive of all trout and are thus included in most stocking programs. Rainbows had been introduced in forty-one states by 1900.

Rainbow Trout Markings and Coloration

Stream-living rainbows are easy to identify. Their upper bodies are heavily covered with black spots, a pattern that extends over the tail. Their backs range from light to dark olive, the abdomen is white and there's a characteristic reddish pink band along the lateral line, a color that usually extends forward over the central portion of the fish's gill covers. There are no red or yellow spots.

As mentioned earlier, rainbows are the most adaptable of all trout and can tolerate a wider range of temperature and conditions than other trout. Rainbows can survive temperatures approaching 32 degrees Fahrenheit and some can survive in water as high as 83 degrees, though they prefer a range of 55 to 70 degrees

Chef Tim

Courtesy of Healthy Cooking Tips

Remember...Grace is upon you so eat to live!™

Round Fish: Swordfish

Fri, 28 Jul 2006 00:32:46 GMT

The swordfish has an extremely firm texture with a unique flavor. Commonly cut into steaks and grilled,

swordfish has a lot of characteristics similar to shark, a nonbony fish that is usually less expensive. Swordfish's

darker strip of flesh has an umbrella-shaped pattern, which is one way to distinguish it from the shark, which

has a round pattern. Tuna has the same kind of meaty flavor and firm texture as the swordfish and shark.

Chef Tim

Courtesy of Healthy Cooking Tips