Recommended by the National Heart, Lung, and Blood Institute
2 lbs. fish fillets
1 Tbsp. lemon juice, fresh
1/4 cup skim milk or 1% buttermilk
2 drops hot pepper sauce
1 tsp. fresh garlic, minced
1/4 tsp. white pepper, ground
1/4 tsp. salt
1/4 tsp. onion powder
1/2 cup cornflakes, crumbled, or regular bread crumbs
1 Tbsp. vegetable oil
1 fresh lemon, cut in wedges
Preheat oven to 475 degrees. Wipe fillets with lemon juice and pat dry. Combine milk, hot pepper sauce, and garlic. Combine pepper, salt, and onion powder with cornflake crumbs and place on a plate. Let fillets sit briefly in milk. Remove and coat fillets on both sides with seasoned crumbs. Let stand briefly until coating sticks to each side of fish. Arrange on lightly oiled shallow baking dish. Bake for 20 minutes on middle rack without turning. Cut into 6 pieces. Serve with fresh lemon. Makes 6 servings.
Preparation Time: 10 minutes
1/4 cup orange juice
2 Tbsp. fresh lemon juice
2 Tbsp. light brown sugar
4 tsp. chili powder
1 tsp. ground cumin
1 tsp. salt
Pinch cayenne pepper
4 (6-ounce) salmon fillets, about 1-inch thick
In a small bowl, whisk together orange juice, lemon juice, brown sugar, chili powder, cumin, salt, and cayenne. Marinate salmon in the orange juice mixture for 20 minutes to an hour. Place fillets on a hot grill. Grill for 15 minutes, coating occasionally with marinade, until a fork can be easily inserted into the salmon.
Makes 8 servings.
Preparation Time: 30 to 70 minutes
Cooking Time: 15 minutes
Nutritional Information: (per serving)
Calories: 194
Protein: 20 g
Fiber: 0 g
Carbs: 3 g
Fat Total: 11 g
Saturated Fat: 2 g
For dinner last night, I tried something new. I'm not one for fish. I don't know why and probably never will. I grew up near the ocean so it wasn't that uncommon to have it for a meal. It was healthy, inexpensive and abundant. I guess that it's strange that I didn't care for it.
On Sunday, my husband and I were grocery shopping and ran across a display of Seapak's Seasoned Ahi Tuna. I've wanted for a long time to incorporate fish into my diet because of all of the healthy benefits. We decided to give it a try and put it into the cart. I figured, worst case scenario would be giving it to our cats and then making a PB&J sandwich.
When I put it on our plates, all three cats were there. They were circling me as if they were sharks and I were the bait! Even the dog had to make it known that she would take whatever I wouldn't eat. It smelled good, not real fishy like I expected. I had made a salad for our side, using lots of delicious veggies. In the end, it turned out good. I'm glad that I tried it, It really wasn't that bad! I'll be looking at some other fishes to try as well. If you have any suggestions for a mild fish, I'd love for you to comment or post a recipe.
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