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Herb and Garlic Fish
Yield: 4 servings
1/2 cup mayonnaise
1/2 teaspoon dried marjoram leaves
1/2 teaspoon dried thyme leaves
1/2 teaspoon garlic powder
1/4 teaspoon ground celery seed
1 pound fish fillets
Mix dressing and seasonings.
Place fish on greased grill over medium coals or rack of broiler pan
2 to 4 inches from heat. Brush with 1/2 of the dressing mixture.
Grill or broil 5 to 8 minutes. Turn; brush with remaining dressing
mixture. Continue grilling or broiling 5 to 8 minutes or until fish
flakes easily with fork.
Per Serving: 199 Cal (97% from Fat, 1% from Protein, 2% from Carb);
0 g Protein; 22 g Tot Fat; 1 g Carb; 0 g Fiber; 11 mg Calcium; 0 mg
Iron; 157 mg Sodium; 16 mg Cholesterol.
Halibut Au Gratin
1 to 1- 1/2 lbs. halibut
1/2 chopped onion, celery, carrot
6 tbsp. butter or margarine
6 tbsp. flour
2-1/2 c. milk
2 c. shredded cheddar cheese
Place halibut pieces in large frying pan. Spread vegetables over them. Add small amount of water (1/2 cup) and salt. Cover and steam until fish flakes easily (20 minutes). Turn fish after 10 minutes. Remove fish from pan and remove skin and bones. Break into large chunks. Meanwhile, make white sauce (thick). Pour into 2-quart casserole dish and layer with fish chunks over sauce, then cheddar cheese. Cover with remaining sauce. Sprinkle with pimento. Bake at 350 degrees for 30 minutes.
DO NOT OVERBAKE. Fish will be dry and tough. Serves 6.
6 tbsp. margarine or butter
6 tbsp. flour
1/2 tsp. salt
1/8 tsp. white pepper
2 1/2 c. milk
Melt butter in saucepan. Add flour, salt and pepper; stir over medium heat until mixture foams. Add milk; stir occasionally until sauce is thick and smooth.
Salmon Fillet with Honey Mustard Sauce
1 salmon fillet (1-1/2-2 lb.)
2 tbsp. Dijon mustard
1 tbsp. olive oil
1 tbsp. honey
1/4 tsp. grated lemon peel
1 tbsp. lemon juice
Salt & pepper
Rinse salmon fillet and pat dry. Place fillet, skin side down, on a piece of heavy-duty foil set in a rimmed 10 x 15 inch pan. With a pair of scissors, cut through foil around the fish; discard the foil rim. Mix the mustard, oil, honey, lemon peel and lemon juice. Brush fish with all of the mustard mixture. Broil fish about 5 inches from heat just until it looks slightly translucent and wet in thickest part (cut to test), 9-12 minutes. Lift foil to transfer fillet to a serving platter. Garnish with parsley and lemon wedges. Add salt and pepper to taste. Makes 4-6 servings.
Baked Lemon Sole
4 (3-1/4 oz.) sole fillets
2 tsp fresh parsley, chopped
2 tsp margarine, melted
1/8 tsp pepper
2 tsp lemon juice
1/8 tsp paprika
2 tbsp all-purpose flour
Rinse fillets thoroughly in cold water; pat dry with paper towels, and set aside. Combine melted margarine and lemon juice in a small bowl. Combine flour, chopped parsley and pepper in a shallow container. Dip fillets in margarine mixture and dredge in flour mixture. Transfer fillets to a nonstick baking sheet, and drizzle any remaining margarine mixture over fish. Sprinkle fillets with paprika. Bake at 375 degrees F. for 15 to 20 minutes or until fish
is golden brown and flakes easily when tested with a fork. If a crisper texture is desired, broil baked fillets 4 inches from heat for 1 minute. Garnish each fillet with a lemon wedge and fresh
parsley sprigs, if desired.
Calories: 92 Protein: 16 g Sodium: 79 mg Fat: 1 g
Carbohydrates: 3 g Exchanges: 2 Lean Meat
Grilled Red Snapper with Lime
1 med. Bermuda onion, thinly sliced & separated into rings
1 lb. of red snapper, or salmon
1 tbsp. coarse mustard
Lime wedges, chopped orange sections and chopped papaya
Slices for garnish
6 tbsp. lime or lemon juice
2 tbsp. honey
Prepare the grill or preheat the broiler. Place onion on a large no-stick frying pan heated on medium high. Saut e without oil until soft and lightly burnished, about 8 to 10 minutes. (Use Pam spray for pan.) While onions are cooking, fry fish on both sides until cooked through, about 4 1/2 minutes on each side. Transfer to a heated serving platter. Add the lime juice and honey to the frying pan. Bring to a boil, and cook until reduced by half, about 3 minutes, stirring frequently. Watch closely so it doesn't boil away. Drizzle over fish and serve immediately. Serves 4.
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