Posts Tagged ‘fish’

I found this while searching for something different to do with tilapia. We eat fish at least once a week, rotating between salmon and tilapia with cod thrown in as well. This is easy enough for a weeknight meal but tastes as if you spent a lot of time on it.

Parmesan Breaded Tilapia

Ingredients

• ½ cup Italian seasoned breadcrumbs
• ½ cup grated Parmesan cheese
• 2 tbsp. garlic powder
• 1tbsp lemon pepper seasoning
• 2-3 tbsp. olive oil
• 4 tilapia fillets (or other white fish fillets, such as sole, cod or haddock)

Directions:

1. Preheat oven to 375° F (190° C). Lightly oil a baking sheet.

2. In a plastic or paper bag combine bread crumbs, Parmesan cheese, oregano (or Italianseasoning), salt and pepper. Hold the top of the bag shut and shake to mix everything together.

3. Pour oil into a small bowl. Working with one fillet at a time, brush both sides with a little of the oil, then drop into the bag with the bread crumb mixture and shake to coat well. Remove from bag and place on the prepared baking sheet. Repeat with the remaining fillets.

4. Bake for 10 minutes, turn fillets over and continue to bake for another 5 to 10 minutes, or until the fish flakes when you poke into it with a fork.

I bought a case of cod a few weeks back and had coupons for panko style bread crumbs. This turned out well, next time I’ll add more seasoning to it. Maybe some extra lemon pepper and Old Bay. This is simple enough for a week day meal.

Panko Baked Cod

4 cod fillets, or other white fish

1 cup Panko bread crumbs

1 teaspoon lemon pepper seasoning

1 teaspoon Hungarian sweet paprika

2 cloves garlic, finely minced or garlic powder

olive oil, enough to coat fillets (about 1 teaspoon per fillet worked well)

Preheat oven to 350. Combine bread crumbs, lemon pepper, paprika,
and garlic. In a medium bowl, add olive oil and coat fish fillets well. Transfer fillets to bread crumb picture, one at a time, and coat on both sides evenly. Place breaded fillets on a baking sheet and bake for 20-25 minutes or until the crust is golden brown.

This recipe calls for grilling the salmon, but I don’t have a stove top grill. Instead, I baked the salmon at 400 degrees for 13 minutes with some lemon pepper seasoning.  I didn’t wrap the butter up either, just put it in a plastic container and let it chill in the freezer. This tasted so good, yet another recipe I’m surprised came out so well. I served this with carrots and Parmesan herb rice. If you make the butter ahead of time the dinner takes no more than 2o minutes from start to finish.

Salmon with Red Wine Butter

1 shallot, minced
1/2 cup red wine
1/4 cup balsamic vinegar
1/2 stick salted butter, softened for an hour at room temperature
1 1/2 tsp fresh thyme leaves
Salt and fresh cracked pepper to taste
4 fillets of salmon  6 oz each
Olive oil

1. Combine the shallot, wine, and balsamic vinegar in a saucepan over medium-low heat and cook until the liquid is reduced by half, about 10 minutes.

2. Allow the wine reduction to cool and then add the butter, along with the thyme and a few pinches of fresh cracked pepper. Use a spatula to thoroughly mix the ingredients, and then scoop the mixture onto a sheet of plastic wrap. Roll it up, twist the ends to form a log, and store that in the freezer while you cook the fish. (You can do these first steps ahead of time. The wine butter will keep for 2 weeks in the fridge.)

3. Preheat a grill or grill pan on medium high. Rub the salmon with olive oil, salt, and pepper, and lay the fish, skin side down, on the grill. Cook it for 4 to 5 minutes, flip, and cook it 2 to 3 minutes longer for medium.

4. Serve the hot salmon with a slice of the red-wine butter melted on top. Makes

I have a few sites I sign up for good recipes. Real Simple is one of them. I also subscribe to their magazine as it’s full of things that are actually helpful including great recipes. This particular one I have tried twice. The first time following the recipe exactly, came out too salty. Second time I added only 1/4 cup of the low sodium soy sauce and didn’t put any salt on the salmon. It came out MUCH better this time. All the ingredients are easy to find, and you may even have them already in your pantry. Salmon, like the rest of the meat in our freezer, I purchase from Costco and cut/divide everything into meal size portions.

Makes 4 servings

Hands-on Time: 0hr 25m

Total Time: 0hr 50m

This recipe is: One Pot, Quick & Easy, Heart Healthy

Ingredients

• 1 cup long-grain white rice
• 1 pound salmon fillet, skin removed
• kosher salt and pepper
• 4 ounces sugar snap peas, trimmed
• 1/3 cup low-sodium soy sauce
• 4  scallions, trimmed and sliced
• 2 tablespoons rice vinegar
• 1 tablespoon grated ginger
• 1 tablespoon dark brown sugar

Directions

1. Mix the rice and 2 1/3 cups water in a medium skillet. Bring to a boil. Reduce heat to low and simmer, covered, for 10 minutes.

2. Slice the salmon on a diagonal into four 3/4-inch-thick pieces. Season with 1/4 teaspoon salt and 1/4 teaspoon pepper. Place on top of the partially cooked rice. Cover and cook 7 minutes.

3. Scatter the peas over the salmon and rice. Cover and cook until the rice and peas are tender and the salmon is opaque and beginning to flake, 3 to 5 minutes.

4. Mix the soy sauce, scallions, vinegar, ginger, and sugar in a small bowl. Spoon the sauce over the salmon, rice, and peas and serve.

Tip

Toxins in fish accumulate in the fat, so it’s wise to remove fat and fatty skin before cooking.

Nutrition Per Serving

Calories 418; Calories From Fat 19%; Protein 32g; Carbohydrate 49g; Sugar 5g; Fiber 2g; Fat 9g; Sat Fat 1g; Sodium 706mg; Cholesterol 72mg