Defrazzle with Simple Fish and Seafood Meals
30 Minutes, Start to Finish!
Fish and Chips with Salad
from www.foodtv.ca
Yield: 4
- 1 head Romaine lettuce
- 1 x large carrot
- 1 cup buttermilk (or 2 eggs and ¾ cup milk combined to make egg bath)
- 1 cup cornflake crumbs or panko flakes)
- 1/4 cup low-fat Parmesan cheese
- 1 tbsp dried parsley
- 1/2 tsp pepper
- 1 tsp Mrs. Dash extra spicy seasoning
- Cooking spray
- 1 1/2 lb. (680g) firm white fish (e.g. cod, halibut or haddock)
- 1 lb. (450g) frozen 5 minute fries
- 1 tsp seasoning salt
- Tartar sauce (optional)
- 1/3 cup tomato-oregano dressing
- Croutons (optional)
Directions:
1. Place lettuce in salad bowl, grate carrot into salad bowl. Set aside.
2. Pour buttermilk or egg bath into a bowl.
3. Pour crumbs, Parmesan and spices into a different bowl to make coating mix.
4. Spray 9”x13” cake pan with cooking spray.
5. Cut fish into serving pieces approximately 2”x4”. Dunk fish into buttermilk, then coating mix and place on pan. Spray top of each piece of fish with cooking spray.
6. Place in preheated oven on lower central rack. Set timer for 15 minutes.
7. Spray a different cookie sheet with cooking spray. Toss fries on pan in a single layer. Spray tops of fries and lightly sprinkle with seasoning salt.
8. When timer rings for fish, move fish to upper center rack and place fries on bottom center rack. Set timer for 5 minutes. When timer rings, toss fries and switch rack with fish again.
9. Set timer for an additional 5 minutes.
10. Toss salad with dressing and croutons when final timer rings.
Grilled Pacific Whiting Salad Vinaigrette
From the back of the Fisher Bay Whiting Fillets bag.
Serves 4
Dressing:
- 1/3 cup extra virgin olive oil
- 1/4 cup tarragon vinegar
- 1 Tbsp Dijon-Style mustard
- 1 clove garlic, pressed
Salad:
- 4-6 pacific whiting fillets
- 1 large apple, cored and chopped
- 1 ripe avocado, peeled and chopped
- 1 pkg (10 oz) prepared salad greens
- 1 navel orange, peeled, seeded and chopped
- 1/4 medium red onion sliced thin
- 1/3 cup raisins
- 1 Tbsp. Lemon juice
- 2 teaspoons peanut or grapeseed oil
Directions:
1. Mix dressing in small bowl. Set aside.
2. Place apple and avocado in a large salad bowl, drizzle with lemon juice
3. Add salad greens and other salad ingredients. Mix.
4. Heat non-stick skillet over medium high heat
5. Rinse glaze from fillets, pat dry, lightly brush with grapeseed oil.
6. Place in skillet white side up, cook 3-4 minutes, flip over.
7. Cover, cook at medium, approx. 5 minutes, until centre of fillet flakes with a knife.
8. Divide salad among 4 plates. Place whiting fillet on top, drizzle with vinaigrette dressing,
9. Serve.
In-A-Flash Fish Feast from the magazine
from First for Women on the Go Magazine”
Yield: 6
Orange-Almond Grouper
- 2 oranges zested and juiced
- 4 (6 oz. Each) grouper fillets
- 1 shallot, peeled and chopped
- 3 scallions, thinly sliced
- ½ cup toasted sliced almonds
Directions
1. Working over bowl to catch juices, segment oranges; discard seeds.
2. In skillet coated with butter-flavoured cooking spray over medium-high heat, cook grouper 5 min., turning once, or until opaque.
3. Transfer to serving platter and keep warm
3. In skillet coated with cooking spray, cook shallots 30 sec.
5. Stir in orange juice, 1 Tbs. orange zest, and scallions.
6. Bring mixture to a boil.
7. Add orange segments and cook 1 min.
8. Season sauce with salt to taste, if desired.
9. Pour over fillets.
10. Sprinkle with toasted almonds.
Bok Choy Stir Fry
- 3 baby bok choy, halved
- 1 red pepper, seeded and sliced
- 1 pkg (½ lb) assorted mushrooms
- 2Tbsp peanut oil
- 1/4 cup stir-fry sauce, like House of Tsang
Directions
1. In large covered nonstick skillet over medium heat, cook bok choy in 2 Tbs. Water 2 min.
2. Remove bok choy from pan and discard water
3. In same skillet over medium-high heat, cook sliced red peppers and sliced mushrooms in oil 3 min.
4. Add cooked bok choy and stir-fry sauce; cook 2 min more, or until heated through.
