FISH VERA CRUZ
Steps:
- In a medium saucepan, boil the tomatoes, jalapenos, oregano, and garlic salt for about 8 minutes, or until tomatoes have cooked down to a liquid. Remove from heat and let cool slightly. *Transfer to a blender and puree until smooth. Return sauce to pan, add chopped onion and cilantro, and stir well. Heat through and keep warm until ready to serve.
- Heat oil in a large skillet over medium-high heat (you can use as little as 2 tablespoons oil to up to 1/2-inch deep). Season fish with salt and pepper and then carefully place in the pan; this may require adding the fish in 2 batches if your skillet is not large enough to hold all 4 fillets. Saute or pan-fry the fish until cooked on 1 side (fish will be opaque on that side). Carefully flip fish and continue cooking until cooked on second side and cooked through in the middle; the fish should be opaque in the middle. Cooking time will vary based on thickness of the fish fillets and the type of fish, but it should not take more than 3 to 5 minutes on each side. Transfer fish onto a serving platter or each of 4 dinner plates and top with the sauce. Serve immediately.
HADDOCK AU GRATIN
Steps:
- Preheat oven to 350 degrees F (175 degrees C). Lightly butter a medium or large baking dish.
- Rinse and dry fillets. Season with 1 teaspoon salt and 1/8 teaspoon pepper.
- In a skillet or frying pan, melt butter over medium heat. Saute onion in butter until golden. Stir in flour until completely incorporated. Stir in mustard, 1/2 teaspoon salt, light and heavy creams. Cook until thickened, stirring constantly. Remove from heat and stir in cheeses. Pour sauce over fish and sprinkle with paprika.
- Bake in preheated oven for 30 minutes, until brown and bubbly.
Nutrition Facts : Calories 301.2 calories, Carbohydrate 4.4 g, Cholesterol 124.2 mg, Fat 19.5 g, Fiber 0.2 g, Protein 26.4 g, SaturatedFat 11.7 g, Sodium 633.7 mg, Sugar 0.4 g
SCROD VERACRUZ
Some like it hot, so here's the perfect spicy fish dish. While it bakes, you'll have time to prepare corn on the cob and steamed zucchini.
Yield serves 4, 3 ounces fish per serving
Number Of Ingredients 5
Steps:
- Preheat the oven to 375°F. Lightly spray a 12 x 8 x 2-inch baking pan with cooking spray.
- Put the fish in the pan. Top with the salsa, bread crumbs, and Monterey Jack.
- Bake for 15 to 20 minutes, or until the fish flakes easily when tested with a fork.
- (Per Serving)
- Calories: 127
- Total Fat: 1.5g
- Saturated: 0.5g
- Trans: 0.0g
- Polyunsaturated: 0.5g
- Monounsaturated: 0.5g
- Cholesterol: 51mg
- Sodium: 223mg
- Carbohydrates: 4g
- Fiber: 0g
- Sugars: 1g
- Protein: 22g
- Dietary Exchanges
- 1/2 Carbohydrate
- 3 Very Lean Meat
HADDOCK IN TOMATO BASIL SAUCE
A deliciously simple and low fat fish dinner
Provided by Good Food team
Categories Dinner, Lunch, Main course, Supper
Time 50m
Number Of Ingredients 9
Steps:
- Heat the olive oil in a large non-stick frying pan and stirfry the onion and aubergine. After about 4 minutes the vegetables will start to turn golden but won't be soft yet, so cover with a lid and let the vegetables steam-fry in their own juices for 6 minutes - this helps them to soften without needing to add any extra oil.
- Stir in the paprika, garlic, tomatoes and sugar with 1⁄2 tsp salt and cook for another 8-10 minutes, stirring, until onion and aubergine are tender.
- Scatter in the basil leaves then nestle the fish in the sauce, cover the pan and cook for 6-8 minutes until the fish flakes when tested with a knife and the flesh is firm but still moist. Tear over the rest of the basil and serve with a salad and crusty bread.
Nutrition Facts : Calories 212 calories, Fat 4 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 8 grams carbohydrates, Sugar 1 grams sugar, Fiber 3 grams fiber, Protein 36 grams protein, Sodium 0.5 milligram of sodium
HADDOCK WITH FRESH SUMMER VEGETABLES
This fish dish is lovely served with a simple fruit salad. This fast and easy dish is tender, moist and flavourful.
Provided by Baby Kato
Categories Healthy
Time 1h5m
Yield 4 serving(s)
Number Of Ingredients 14
Steps:
- Preheat oven to 375 degrees.
- Heat the oil in a pan and add the potatoes, onion, red pepper flakes, thyme, garlic powder and salt.
- Over moderate heat, cover and cook for 15 minutes, stirring frequently.
- In a 9" baking pan add lemon slices, place fish over the lemon and top with zucchini, yellow pepper and tomatoe.
- Pour the wine over fish and vegetables.
- Top with the potatoe mixture and garnish with parmsean.
- Cover and bake in a 375 degree oven for 30 minutes.
Nutrition Facts : Calories 379.6, Fat 6.7, SaturatedFat 1.9, Cholesterol 117.7, Sodium 577, Carbohydrate 36.4, Fiber 4.8, Sugar 5.3, Protein 41.2
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