QUICK AND EASY BAKED FISH FILLET
We love boating here in the Hamptons in NY. Fluke (summer flounder) fishing is one of our favorite past times. The water is so clean you can actually watch the fish going to the hook. With fresh fish, we enjoy very basic, tasty recipes. This is a keeper!
Provided by JOAN2005
Time 35m
Yield 3
Number Of Ingredients 6
Steps:
- Preheat oven to 400 degrees F (200 degrees C).
- Place flounder in a baking dish; season with salt and pepper. Mix lemon juice, butter, and onion together in a bowl; pour over flounder.
- Bake in the preheated oven until fish is opaque and flakes easily with a fork, 25 to 30 minutes.
Nutrition Facts : Calories 164.5 calories, Carbohydrate 0.8 g, Cholesterol 87.4 mg, Fat 4.5 g, Fiber 0.1 g, Protein 28.6 g, SaturatedFat 2.1 g, Sodium 530.9 mg, Sugar 0.2 g
PECAN-CRUSTED FISH FILLETS
Turn the catch of the day into delicious dinner in only 25 minutes. Hot pecan-crusted fish fillets are cooked easily on stove top and are served with lemon wedges.
Provided by Betty Crocker Kitchens
Categories Entree
Time 25m
Yield 4
Number Of Ingredients 10
Steps:
- Mix pecans, bread crumbs and lemon peel in shallow bowl. Beat egg and milk with wire whisk or fork in another shallow bowl.
- Cut fish into 4 serving pieces. Sprinkle both sides of fish with salt and pepper. Coat fish with egg mixture, then coat well with pecan mixture, pressing slightly into fish.
- Heat oil in 12-inch nonstick skillet over medium heat. Add fish. Reduce heat to medium-low. Cook 6 to 10 minutes, turning once carefully with 2 pancake turners, until fish flakes easily with fork and is brown. Serve with lemon wedges.
Nutrition Facts : Calories 350, Carbohydrate 10 g, Cholesterol 105 mg, Fat 3, Fiber 2 g, Protein 21 g, SaturatedFat 3 g, ServingSize 1 Serving, Sodium 450 mg
BAKED FISH FILLETS
Steps:
- Preheat oven to 350 degrees F (175 degrees C). Grease a baking pan with vegetable oil.
- Place mackerel fillets in the baking pan; season with salt and pepper.
- Mix butter, lemon juice, and paprika together in a bowl. Pour over mackerel fillets.
- Bake in the preheated oven until mackerel flakes easily with a fork, 20 to 25 minutes.
Nutrition Facts : Calories 399 calories, Carbohydrate 0.5 g, Cholesterol 109 mg, Fat 31 g, Protein 28.3 g, SaturatedFat 10.2 g, Sodium 540.2 mg, Sugar 0.1 g
FISH FILLETS WITH OLIVES AND OREGANO
Categories Fish Olive Sauté Quick & Easy Lemon White Wine Oregano Gourmet
Yield Makes 4 main-course servings
Number Of Ingredients 11
Steps:
- Put oven rack in upper third of oven and preheat oven to 450°F.
- Pat fish dry and sprinkle with salt and pepper. Heat 1 tablespoon oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking, then sear fillets, skinned sides down, until browned well, 3 to 4 minutes. Transfer, seared sides up, to baking dish (reserve skillet), then top each fillet with a slice of lemon.
- Add wine to skillet and bring to a boil, scraping up any brown bits. Boil 30 seconds, then pour around fish. Scatter olives around fish and bake, uncovered, until fish is just cooked through, 8 to 12 minutes.
- Transfer fish to a platter, then whisk lemon juice, oregano, and remaining 2 tablespoons oil into cooking liquid in baking dish. Season sauce with salt and pepper and spoon over fish.
FILLET OF FISH WITH GREEN APPLE, RAISINS AND PECANS
Unusual combination of sweet sauce with fish fillets. Use your preferred white fish, mine is bass fillets. This dish goes well with couscous. Adapted from Complete Canadian Diabetes Cookbook. Choices given are 2 Carbohydrates, 3 Meat & Alternatives per serving.
Provided by woodland hues
Categories Apple
Time 35m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- Preheat oven to 400°F.
- Place fish in single layer in baking dish.
- In nonstick skillet, melt margarine, then sauté apple, raisins, nuts, Splenda and cinnamon for 3 minutes or until apples are tender.
- Mix flour with apple juice until dissolved. Add to pan and cook until thickened, stirring constantly, 2 or 3 minutes.
- Pour sauce over fish. Cover and bake 15 - 20 minutes. Fish should flake easily when tested with fork.
Nutrition Facts : Calories 281.4, Fat 9.4, SaturatedFat 1.2, Cholesterol 76.2, Sodium 120.5, Carbohydrate 28.3, Fiber 2.1, Sugar 21.9, Protein 22.2
PARMESAN FISH FILLETS
"We love this moist and flaky fish with just a hint of Parmesan," Paula Alf writes from Cincinnati, Ohio. "It's fast, easy to prepare and good for you, too!"
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 2 servings.
Number Of Ingredients 5
Steps:
- In a shallow bowl, combine egg substitute and milk. In another shallow bowl, combine cheese and flour. Dip fillets in egg mixture, then coat with cheese mixture. , Place on a baking sheet coated with cooking spray. Bake at 350° for 20-25 minutes or until fish flakes easily with a fork.
Nutrition Facts : Calories 196 calories, Fat 5g fat (3g saturated fat), Cholesterol 78mg cholesterol, Sodium 279mg sodium, Carbohydrate 5g carbohydrate (1g sugars, Fiber 0 fiber), Protein 33g protein. Diabetic Exchanges
CHUNKY FISH SALAD WITH APPLES AND PECANS
This is some really good stuff! My cousin, an avid fisherman, came up with this twist on Waldorf salad. I believe that he uses mackerel in his version, but mac is a bit too fishy for me. Smoked fish would be also excellent in this. Curry powder, ground cumin, chili powder, ancho or cayenne pepper may be added to heat it up and offset the sweetness. Raisins may be added to reinforce the sweetness. Sour cream or yogurt can be substituted for some or all of the salad dressing or mayonnaise. My cousin likes larger chunks in his salad, but I prefer a finer dice on the celery.
Provided by Mercy
Categories Lunch/Snacks
Time 30m
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- Note that the fish can be baked, steamed or poached until the flesh flakes apart (my cousin poaches the mackerel with crab boil seasoning but I usually bake or grill my fish slathered in Cajun seasoning).
- Leftovers are perfect for this recipe.
- For the salad, toss the apples, celery and pecans with the lemon juice and the salad dressing.
- Once the crunchy parts are thoroughly mixed with the dressing, fold the flaked fish in to the mixture (to keep the chunks from breaking up too much during the mixing).
- Season to taste.
- Best served on a bed of crisp greens with brown bread and butter.
Nutrition Facts : Calories 340.8, Fat 20.6, SaturatedFat 1.9, Cholesterol 48.7, Sodium 82.5, Carbohydrate 19.5, Fiber 5.6, Sugar 12.7, Protein 23.1
BAKED FISH WITH CURRIED PECAN TOPPING
Steps:
- Preheat oven to 350°F. Mix first 7 ingredients in 8x8x2-inch glass baking dish. Add oil; stir to blend. Bake until pecan mixture is light golden, about 8 minutes. Transfer pecan mixture to plate and cool. Increase oven temperature to 450°F.
- Beat egg white in medium bowl until foamy. Dip fish fillets 1 at a time into egg white, then into pecan mixture, coating both sides. Arrange fish in same baking dish. Sprinkle with salt and pepper. Press any excess pecan mixture atop fish fillets. Bake until fish is opaque in center, about 12 minutes and serve.
FISH FILLETS IN GARLIC BUTTER
This dish features seafood that's a mealtime mainstay in our home area. If fresh salmon isn't available where you live, other fish varieties will work just as well.
Provided by Taste of Home
Categories Dinner
Time 15m
Yield 4 servings.
Number Of Ingredients 5
Steps:
- In a skillet, melt butter over medium heat. Saute garlic 1 minute. Place fish over garlic, cover and cook over low heat 3 minutes. Carefully turn fish; sprinkle with onions. Cover and continue to cook until fish flakes easily with a fork, about 2-3 minutes. Squeeze lemon over fish. Serve immediately.
Nutrition Facts : Calories 132 calories, Fat 10g fat (4g saturated fat), Cholesterol 40mg cholesterol, Sodium 84mg sodium, Carbohydrate 1g carbohydrate (0 sugars, Fiber 0 fiber), Protein 9g protein.
SEARED FISH FILLETS WITH SWEET GARLIC, PRUNES AND PECANS
Provided by Molly O'Neill
Categories dinner, main course
Time 45m
Yield Four servings
Number Of Ingredients 10
Steps:
- Chop the garlic into small bits; do not mince. Place in a 9-inch nonstick skillet with the chile ancho and olive oil. Set over low heat and cook, stirring often, until garlic is very tender and just beginning to brown, about 25 minutes.
- Add the wine, 1/2 teaspoon of salt, scallions and half of the prunes. Raise the heat to medium and simmer until the wine has evaporated and the mixture starts to sizzle, approximately 7 to 10 minutes. Add the pecans and the remaining prunes, and stir until the pecans smell toasted, about 5 minutes.
- Scrape the garlic mixture into a bowl, and wash and dry the skillet. Set over medum-high heat and spoon in a couple of tablespoons of the oil from the garlic mixture. Season the fish with salt and pepper to taste and place in the skillet. Let brown on 1 side for 2 to 3 minutes; turn and finish cooking on the other side, about 3 minutes longer.
- Add the garlic mixture to the pan and let heat through. Place 1 fillet on each of 4 plates. With a slotted spoon, spoon the garlic mixture over the fish and serve immediately.
Nutrition Facts : @context http, Calories 618, UnsaturatedFat 32 grams, Carbohydrate 30 grams, Fat 39 grams, Fiber 5 grams, Protein 39 grams, SaturatedFat 5 grams, Sodium 408 milligrams, Sugar 12 grams
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