CHEF-BOY-I-BE ILLINOIS' BAKED FISH STICKS
Inspired by Eating Well Magazine and my partner's desire for fish and chips, here's a quick and delicious recipe for fish sticks. The whole grain coating with lemon zest provides that crunchy coating we expect with fish sticks and keeps the fish nice and moist. But, without all the oil typically used to fry fish, this is much healthier. We both thoroughly enjoyed these using perch fillets, but I think it would work equally well with a number of other fish. Served with oven baked potato wedges and mixed vegetables.
Provided by Chef-Boy-I-Be Illin
Categories < 30 Mins
Time 25m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- Preheat oven to 450°F Set a wire rack on a baking sheet and coat with cooking spray.
- Place breadcrumbs, cereal flakes, lemon zest, garlic powder, paprika, salt and pepper in a food processor or blender and process until finely ground. Transfer to shallow dish.
- Place flour in second shallow dish and egg beaters in a third shallow dish. Dredge each fillet in the flour, dip it in the egg beaters, and then coat all sides with the breadcrumb mixture. Place on the prepared rack. Coat both sides of the breaded fish with cooking spray.
- Bake until the fish is cooked through and breading is golden brown and crisp, about 10 to 15 minutes.
Nutrition Facts : Calories 300.7, Fat 2.9, SaturatedFat 0.6, Cholesterol 102, Sodium 628.4, Carbohydrate 39.7, Fiber 3.6, Sugar 3.5, Protein 28.3
CHEF-BOY-I-BE ILLINOIS' MOIST AND HEALTHY CORNBREAD
I love corn bread. Not the stuff out of a box, but the real thing. I went to make some last night and discovered I had no baking powder! So I looked in my Joy of Cooking for substitutions for baking powder, and the resulting corn bread was the best I've tasted. Try it, I think you'll agree!
Provided by Chef-Boy-I-Be Illin
Categories Quick Breads
Time 30m
Yield 4-6 serving(s)
Number Of Ingredients 8
Steps:
- Preheat oven to 400°F.
- Sift together the corn meal, flour and sugar.
- Mix the baking soda with the yogurt sour cream and egg.
- Combine the yogurt mixture into the corn meal mixture. The batter will be thick, but don't worry.
- Pour mixture into greased (PAM) 8 inch square pan.
- Bake for 20-25 minutes until a toothpick inserted in center comes out clean.
- NOTE: For a more savory corn bread, omit the sugar and try adding any combination of following -- crumbled bacon, shredded cheese, green chilies.
Nutrition Facts : Calories 344.8, Fat 4.3, SaturatedFat 1.6, Cholesterol 59.1, Sodium 824.9, Carbohydrate 65.6, Fiber 3.1, Sugar 17.6, Protein 11.3
CHEF-BOY-I-BE-ILLINOIS' BAKED COD CASSEROLE
Fall weather puts me in the mood for comfort food such as casseroles, but I don't want all the calories that usually come with them. So I paired cod with potatoes and used an Italian inspired tomato sauce to bring it all together. My partner and I really enjoyed this last night and I hope you will too. You can use any type fish you like, as long as it flakes easily when cooked. I think I'm going to try smoked salmon next time. For the potatoes, I like to use Yukon gold, but any low starch potato will work well.
Provided by Chef-Boy-I-Be Illin
Categories < 4 Hours
Time 1h10m
Yield 6 serving(s)
Number Of Ingredients 12
Steps:
- Preheat oven to 400F.
- Combine cod, tomatoes, wine, garlic, oregano, salt and pepper in medium sauce pan. Simmer until fish flakes easily, about 10 minutes.
- Meanwhile, slice potatoes and onion.
- Place half of the potatoes and onion in bottom of greased 10 inch square baking dish, lightly sprinkling with salt and pepper.
- Place flaked cod evenly over the top, and lightly salt and pepper.
- Pour one half of tomato sauce over this.
- Place remaining potatoes and onion on top, sprinkling lightly with salt and pepper, and then the remaining sauce.
- Cover with foil and bake approximately 45 minutes until potatoes are tender.
- Combine breadcrumbs and cheese and sprinkle over top of casserole and bake uncovered 15 minutes more. Can broil for a couple minutes to brown the top if desired.
- Let stand five minutes before serving.
Nutrition Facts : Calories 303.6, Fat 2.9, SaturatedFat 1.1, Cholesterol 36.1, Sodium 780.9, Carbohydrate 45, Fiber 5.3, Sugar 5.8, Protein 21.1
CHEF-BOY-I-BE ILLINOIS' SALMON TACOS
Salmon is one of the healthy fish that contain high amounts of Omega-3 fatty acid and partner and I try to eat it once a week, so I'm always looking for new ways to prepare it. Fish tacos are very popular in Southern California and the Baja of Mexico; and, who doesn't like Mexican cuisine. All of the recipes I've seen use various white fish, call for battering and frying the fish, and contain numerous steps. I played around last night and came up with a combination that my dear partner and I loved. I hope you will too! This is fast and easy to prepare, and won't heat your kitchen up during the Spring and Summer months.
Provided by Chef-Boy-I-Be Illin
Categories One Dish Meal
Time 21m
Yield 4-6 serving(s)
Number Of Ingredients 13
Steps:
- Rub salmon with salt and 2 teaspoons of ancho chili powder. Cook (grill, oven, George Foreman, pan) salmon until it easily flakes. Allow to cool until can handle then flake.
- Meanwhile, combine sour cream, lime juice, 1 tablespoon ancho chili powder, ground cumin, cilantro, salt and pepper in serving bowl.
- Add the flaked salmon, cabbage, and onion. Combine well and refrigerate for 30-45 minutes to allow cabbage to macerate. This does not keep well (unfortunately the cabbage continue to wilt, and it's better if still a little crispy), so don't allow it to sit too long.
- Serve with your choice of tacos or tortillas, and sides of condiments to include salsa, sour cream, avocado, green onion, etc.
Nutrition Facts : Calories 289.7, Fat 12.1, SaturatedFat 5.3, Cholesterol 82.5, Sodium 216.3, Carbohydrate 20.2, Fiber 4.9, Sugar 7.2, Protein 26.3
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