Heart Healthy Fish Recipes

[tubeN2]

Here is our special thread for those that are looking for some heart healthy fish recipes.

These are recipes that will include reduced fat/oils or alternative oils that are recommended by the American Heart Association as well as the American Medical Association.

Non breaded as well as sodium reduced recipes will also fall into this category.

Please feel free to add any that you would like to share.[cool]
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[Hutch00]

Mediterranean Baked Fish
This dish is baked and flavored with a Mediterranean-style tomato, onion and garlic sauce to make it lower in fat and salt.
2 t. olive oil
1 large onion, sliced
1/4 C. lemon juice
1/4 C. orange juice
1 can (16 oz.) whole tomatoes, drained (reserve juice) and coarsely chopped
1 T. fresh grated orange peel
1 t. fennel seeds, crushed
1 bay leaf
1/2 t. dried oregano, crushed
1 clove garlic, minced
l/2 t. dried thyme, crushed
1 C. dry white wine
l/2 t. dried basil, crushed
1/2 C. reserved tomato juice from canned tomatoes
black pepper to taste
1 lb. fish fillets (sole, flounder or sea perch) [ol] [li]Heat oil in large nonstick skillet. Add onion and saute over moderate heat 5 minutes or until soft. [li]Add remaining ingredients except fish. [li]Stir well and simmer 30 minutes, uncovered. [li]Arrange fish in 10x6-inch baking dish; cover with sauce. [li]Bake, uncovered, at 375° F about 15 minutes or until fish flakes easily. [/li][/ol]

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YIELD: 4 servings SERVING SIZE: 4-ounce fillet with sauce
NUTRITION ANALYSIS PER SERVING: Calories, 177; Total fat, 4 grams; Saturated fat, 1 gram; Cholesterol, 56 milligrams; Sodium, 281 milligrams

[Hutch00]

Catfish Stew And Rice
A hearty blend of catfish and veggies atop a bed of rice.
2 medium potatoes
1 14 1/2-oz. can tomatoes,* cut-up
1 C. chopped onion
1 8-oz. bottle (1 C.) clam juice or water
1 C. water
2 cloves garlic, minced
1/2 head cabbage, coarsely chopped
1 lb. catfish fillets
1 1/2 T. Hot 'n Spicy Seasoning
sliced green onion for garnish (optional)
2 C. hot, cooked rice (white or brown) [ol] [li]Peel potatoes and cut into quarters. In large pot, combine potatoes, tomatoes and their juice, onion, clam juice, water, and garlic. Bring to boil; reduce heat. Cook, covered, over medium-low heat for 10 minutes. [li]Add cabbage. Return to boil. Reduce heat; cook, covered, over medium-low heat for 5 minutes, stirring occasionally. [li]Meanwhile, cut fillets into 2-inch lengths. Coat with Hot 'n Spicy Seasoning. Add fish to vegetables. Reduce heat; simmer, covered, for 5 minutes or until fish flakes easily with fork. [li]Serve in soup plates, garnished with sliced green onion. Top with scoop of hot, cooked rice. Or, ladle stew over hot, cooked rice in soup plates and garnish with green onion. [/li][/ol]

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YIELD: 4 servings.
Nutrition Analysis Per Serving: Calories, 355; Total fat, 5 grams;Saturated fat, 1.3 grams; Carbohydrates, 49 grams; Protein, 28 grams; Cholesterol, 65 milligrams; Sodium, 454 milligrams; Dietary fiber; 7 grams
*To reduce sodium, try low-sodium canned tomatoes

[Hutch00]

Fish Veronique
Defatted chicken broth and low-fat milk lower fat content, yet give the sauce a rich creamy taste.
nonstick cooking spray, as needed
1 T. lemon juice
1 lb. white fish (cod, sole, turbot, etc.)
1 T. soft margarine
1/4 t. salt
2 T. flour
1/8 t. black pepper
3/4 C. low-fat (1 percent) or skim milk
1/4 C. dry white wine
1/2 C. seedless grapes
1/4 C. chicken stock or broth, fat skimmed from top [ol] [li]Spray 10x6-inch baking dish with nonstick spray. Place fish in pan and sprinkle with salt and pepper. [li]Mix wine, stock and lemon juice in small bowl and pour over fish. [li]Cover and bake at 350° F for 15 minutes. [li]Melt margarine in small saucepan. Remove from heat and blend in flour. Gradually add milk and cook over moderately low heat, stirring constantly until thickened. [li]Remove fish from oven and pour liquid from baking dish into cream sauce, stirring until blended. Pour sauce over fish and sprinkle with grapes. [li]Broil about 4 inches from heat for 5 minutes or until sauce starts to brown. [/li][/ol]

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YIELD: 4 servings SERVING SIZE: 1 fillet with sauce
NUTRITION ANALYSIS PER SERVING: Calories, 148; Total fat, 4 grams; Saturated fat, 1 gram; Cholesterol, 53 milligrams; Sodium, 316 milligrams

[Hutch00]

Scallop Kabobs
These colorful skewers contain scallops, which are naturally low in total and saturated fat.
3 medium green peppers, cut into 1 1/2-inch squares
1 1/2 lb. fresh bay scallops
1 pint cherry tomatoes
1/4 C. vegetable oil
3 T. lemon juice
dash garlic powder
1/4 C. dry white wine
black pepper, to taste [ol] [li]Parboil green peppers for 2 minutes. [li]Alternately thread first 3 ingredients on skewers. [li]Combine next five ingredients. [li]Brush kabobs with wine/oil/lemon mixture, place on grill (or under broiler). [li]Grill 15 minutes, turning and basting frequently. [/li][/ol]

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YIELD: 4 servings SERVING SIZE: 6 oz scallop kabob
NUTRITION ANALYSIS PER SERVING: Calories, 224; Total fat, 6 grams; Saturated fat, less than 1 gram; Cholesterol, 43 milligrams; Sodium, 355 milligrams

[Hutch00]

Seafood Stew
Serve this delicious stew with fresh-baked bread for a complete, balanced meal.
4 C. water
2 C. white wine
2 celery stalks, coarsely chopped
2 carrots, coarsely chopped
1 lb. crayfish, washed
1 1/2 lb. medium shrimp, washed
1 T. olive oil
2 medium onions, finely chopped
2 medium red bell peppers, finely chopped
4 medium tomatoes, dipped in boiling water for 30 seconds, peeled and chopped
2 T. tomato paste
2 t. chopped fresh thyme
2 t. chopped fresh oregano
1 1/2 lb. sea bass fillets, cut into chunks
1 1/2 lb. small squid, cleaned and sliced
pepper, to taste
very small amount of salt (optional) [ol] [li]In large, nonaluminum saucepan, stir together water, white wine, celery and carrots. [li]Bring to simmer and cook for 5 minutes. Add shrimp and crayfish and simmer for 3 to 4 minutes. [li]Strain shellfish and vegetables from broth and set broth aside. [li]Peel crayfish and shrimp and discard shells and vegetables. [li]Warm olive oil in large saucepan over medium-high heat. Cook onions and peppers until tender, about 6 minutes. [li]Stir in tomatoes, tomato paste, thyme and oregano. [li]Add reserved broth and bring it to simmer. [li]Stir in sea bass and squid and simmer for 2 minutes. Return crayfish and shrimp to broth and simmer 1 more minute. [li]Season to taste (optional), ladle into bowls and serve immediately. [/li][/ol]

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YIELD: 16 servings SERVING SIZE: 1 cup
NUTRITION ANALYSIS PER SERVING: Calories, 244; Total fat, 4 grams; Saturated fat, 1 gram; Cholesterol, 266 milligrams; Sodium, 194 milligrams*; Dietary fiber, 2 grams; Carbohydrates, 9 grams; protein, 33 grams
*Sodium content does not include addition of optional amounts of salt mentioned in recipe

[Hutch00]

Spinach Stuffed Sole
A scant amount of oil and Part-skim mozzarella cheese give this lower fat dish a Mediterranean flavor.
nonstick cooking spray, as needed
1 t. olive oil
1/2 lb. fresh mushrooms, sliced
1/2 lb. fresh spinach, chopped
1 clove garlic, minced
1/4 t. oregano leaves, crushed
1 1/2 lb. sole fillets or other white fish
2 T. sherry
4 oz. (1 C.) part-skim mozzarella cheese, grated [ol] [li]Preheat oven to 400° F. [li]Spray 10x6-inch baking dish with nonstick cooking spray. [li]Heat oil in skillet; saute mushrooms about 3 minutes or until tender. [li]Add spinach and continue cooking about 1 minute or until spinach is barely wilted. Remove from heat; drain liquid into prepared baking dish. [li]Add oregano and garlic to drained, sauteed vegetables; stir to mix ingredients. [li]Divide vegetable mixture evenly among fillets, placing filling in center of each fillet. [li]Roll fillet around mixture and place seam-side down in prepared baking dish. [li]Sprinkle with sherry, then grated mozzarella cheese. Bake 15 to 20 minutes or until fish flakes easily. Lift out with a slotted spoon. [/li][/ol]

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YIELD: 4 servings SERVING SIZE: 1 fillet roll
NUTRITION ANALYSIS PER SERVING: Calories, 262; Total fat, 8 grams; Saturated fat, 4 grams; Cholesterol, 95 milligrams; Sodium, 312 milligrams

[Hutch00]

Rosemary Tuna Kabobs
Ingredients 3/4 pound fresh or frozen tuna steaks, 1 inch thick 1 teaspoon finely shredded lemon peel 1/4 cup lemon juice 1 tablespoon cooking oil 1 tablespoon snipped fresh rosemary or 1 teaspoon dried rosemary, crushed 2 cloves garlic, minced 1/4 teaspoon salt 1/8 teaspoon pepper 8 to 10 whole tiny new potatoes (about 3/4 pound) 4 baby pattypan squash, halved lengthwise, or 1 medium zucchini, halved lengthwise and cut into 1-inch pieces Nonstick spray coating 4 cherry tomatoes Hot cooked rice (optional)

Directions 1. Thaw tuna, if frozen. Rinse tuna; pat dry. Cut into 1-inch pieces. Place tuna in a plastic bag set in a shallow dish. For the marinade, in a small bowl stir together the lemon peel, lemon juice, cooking oil, rosemary, garlic, salt, and pepper. Pour over tuna. Close bag. Marinate in refrigerator for 2 hours, turning bag occasionally. 2. Meanwhile, scrub potatoes; cut any large potatoes in half. In a medium saucepan cook potatoes in a small amount of boiling water for 15 to 20 minutes or just until tender; drain. Rinse with cold water. Set aside. 3. Drain tuna, reserving marinade. On 4 long metal skewers, alternately thread the tuna, potatoes, and squash or zucchini, leaving about 1/4-inch space between pieces. Spray the unheated rack of a broiler pan with nonstick coating. Place kabobs on rack. Brush with marinade. Broil 4 inches from heat for 5 minutes. Turn kabobs; brush with some of the marinade. Discard remaining marinade. Broil kabobs for 3 to 4 minutes more or until tuna flakes easily when tested with a fork and squash is tender. To serve, place a tomato on the end of each kabob. If desired, serve with rice. Makes 4 servings.
Nutritional Information Nutritional facts per serving
calories: 235, total fat: 7g, saturated fat: 1g, cholesterol: 34mg, sodium: 220mg, carbohydrate: 23g, fiber: 2g, protein: 19g, vitamin A: 5%, vitamin C: 45%, calcium: 2%, iron: 16%, starch: 1diabetic exchange, vegetables: 1diabetic exchange, lean meat: 2diabetic exchange

[Hutch00]

Fiesta Shrimp Appetizers



Ingredients 2 pounds fresh or frozen large shrimp in shells 2 cloves garlic, minced 1/2 teaspoon finely shredded lime peel 1/4 cup lime juice 2 tablespoons olive oil 2 tablespoons finely chopped green onion 1/4 cup chopped fresh Anaheim pepper 1 to 2 tablespoons snipped cilantro or parsley 1/2 teaspoon sugar 1/2 teaspoon salt 1/4 teaspoon pepper Lettuce leaves (optional) 1 medium papaya and/or mango peeled, seeded, and sliced (optional)



Directions 1. Thaw shrimp, if frozen. Peel and devein shrimp. In a medium saucepan bring 4 cups water to boiling. Add shrimp. Simmer, uncovered, for 1 to 3 minutes or until shrimp turn pink, stirring occasionally. Rinse under cold running water; drain. Set aside. 2. In a heavy plastic bag set in a medium bowl combine garlic, lime peel, lime juice, olive oil, onion, Anaheim pepper, cilantro or parsley, sugar, salt, and pepper; mix well. Place cooked shrimp in the bag; seal bag. Turn bag to coat shrimp with marinade mixture. Marinate in the refrigerator for 2 to 3 hours, turning the bag occasionally. 3. To serve, drain the shrimp, discarding the marinade. If desired, line a large platter with lettuce leaves and arrange papaya or mango slices around outer edge. Place shrimp in center of platter. Makes 6 servings.
Nutritional Information Nutritional facts per serving
calories: 112, total fat: 4g, saturated fat: 0g, cholesterol: 174mg, sodium: 288mg, carbohydrate: 2g, fiber: 0g, protein: 18g

[Hutch00]

Shark and Shrimp with Broccoli

Ingredients 8 ounces fresh or frozen shark, marlin, or swordfish steaks (1 inch thick) 8 ounces fresh or frozen peeled and deveined medium shrimp 2 tablespoons soy sauce 2 tablespoons dry sherry 1 teaspoon grated fresh ginger 3/4 teaspoon sugar 1 tablespoon cooking oil 1 clove garlic, minced 4 cups broccoli flowerets 1 medium red or green sweet pepper, chopped (3/4 cup) 2 cups hot cooked Chinese egg noodles or fine noodles
Directions 1. Thaw shark and shrimp, if frozen. Cut shark into 1-inch cubes. Discard any skin and bones. In a bowl stir together shark, shrimp, soy sauce, sherry, ginger, and sugar. Cover and refrigerate for 30 minutes. Drain shark and shrimp, reserving marinade. Set aside. 2. Pour cooking oil into a wok or large skillet. (Add more oil as necessary during cooking.) Preheat over medium-high heat. Stir-fry garlic in hot oil for 15 seconds. Add broccoli; stir-fry for 3 minutes. Add sweet pepper; stir-fry for 1 minute more or until vegetables are crisp-tender. Remove vegetables from the wok. 3. Add half of the shark and half of the shrimp to the hot wok. Stir-fry for 3 to 6 minutes or until shark flakes easily, being careful not to break up pieces. Remove shark and shrimp from the wok. Repeat with remaining shark and shrimp. Return all shark and shrimp to the wok. Push shark and shrimp from the center of the wok. 4. Stir reserved marinade. Add marinade to the center of the wok. Cook and stir until bubbly. Return cooked vegetables to the wok. Gently stir all ingredients together to coat with marinade. Cook and stir for 1 to 2 minutes more or until heated through. Serve immediately over hot cooked noodles. Makes 4 servings.
Nutritional Information Nutritional facts per serving
calories: 298, total fat: 8g, saturated fat: 2g, cholesterol: 136mg, sodium: 695mg, carbohydrate: 28g, protein: 28g

[Hutch00]

Swordfish with Cucumber Sauce



Ingredients 2 fresh or frozen swordfish or halibut steaks, cut 3/4 inch thick (1 pound total) 1/3 cup plain low-fat yogurt 1/4 cup finely chopped cucumber 1 teaspoon snipped fresh mint or dill or 1/4 teaspoon dried mint, crushed, or dried dillweed Dash pepper Nonstick cooking spray
Directions 1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut each steak in half. 2. For sauce, in a small bowl stir together yogurt, cucumber, mint or dill, and pepper. Cover and refrigerate until serving time. 3. Coat an unheated grill rack with nonstick cooking spray. Grill fish steaks on prepared rack over medium-hot coals for 6 to 9 minutes or until fish is lightly browned. Turn and grill 2 to 3 minutes more or until fish flakes easily when tested with a fork. 4. Serve fish with cucumber sauce. Makes 4 servings. Broiling Directions: Coat the unheated rack of a broiler pan with nonstick cooking spray. Place fish on rack. Broil 4 inches from the heat for 4 to 6 minutes or until fish is lightly browned. Turn and broil 2 to 3 minutes more or until fish flakes easily when tested with a fork. Make-Ahead Tip: Prepare the sauce as above. Cover and chill up to 24 hours.
Nutritional Information Nutritional facts per serving
calories: 151, total fat: 5g, saturated fat: 1g, cholesterol: 46mg, sodium: 115mg, carbohydrate: 2g, fiber: 0g, protein: 23g, lean meat: 3diabetic exchange

[Hutch00]

[#4e3124][size 2][size 4]S[/size]OUTHERN [size 4]C[/size]ATFISH [size 4]F[/size]ILLETS
Serves 4[/size][/#4e3124] [font "Times"]Vegetable oil spray

4 5-ounce catfish fillets

1/2 teaspoon freshly ground black pepper

1 cup lowfat milk

4 drops hot pepper sauce

1 cup cornmeal

1/4 cup fresh minced parsley

1/4 teaspoon cayenne pepper

lemon wedges (optional)
[/font]
[font "Times"]Preheat oven to 450: F.

Lightly spray a baking dish with vegetable oil spray.

Sprinkle fillets with black pepper. Set aside.

In a shallow dish, combine milk and hot pepper sauce. In another dish, combine cornmeal, parsley and cayenne pepper. Dip fillets in milk mixture and then roll in cornmeal mixture.

Place fillets in prepared baking dish and bake 15 to 17 minutes, or until done.



[/font]
[font "Times"][/font]
[font "Times"]Serve with lemon wedges, if desired.
[/font]
[font "Times"]Calories: 332 kcal[/font]
[font "Times"]Protein: 35 gm[/font]
[font "Times"]Carbohydrates: 30 gm[/font]
[font "Times"]Total Fat: 7 gm[/font]
[font "Times"]Saturated Fat: 2 gm[/font]
[font "Times"]Polyunsaturated Fat: 2 gm[/font]
[font "Times"]Monounsaturated Fat: 2 gm[/font]
[font "Times"]Cholesterol: 89 gm[/font]
[font "Times"]Sodium: 74 mg[/font]
[font "Times"]Potassium: 890 mg[/font]
[font "Times"]Calcium: 182 mg[/font]

[Hutch00]

[#4e3124][size 2][size 4]P[/size]OACHED [size 4]S[/size]ALMON WITH [size 4]S[/size]PINACH [size 4]
Serves 4[/size] [/size][/#4e3124] [font "Times"]1 pound salmon fillets

1 1/2 cups water

1/2 cup dry white wine or water

2 green onions, sliced

1 bay leaf

1/2 of a 10-ounce package frozen no-salt-added chopped spinach

1/8 teaspoon ground nutmeg

1/4 cup shredded part-skim mozzarella cheese

Freshly ground black pepper

Lemon slices (optional)
[/font]
[font "Times"]Cut salmon into 4 pieces, rinse, and pat dry. Set aside. In a large skillet, combine water, wine, green onions and bay leaf. Over high heat, bring just to a boil. Carefully add salmon and return to a boil. Reduce heat, cover and simmer 8 to 10 minutes, or until fish flakes easily with a fork.

Remove fish and pat it dry with paper towels. Cut each salmon steak in half, removing as much of the bone, cartilage and skin as possible.

Meanwhile, cook spinach according to package directions. Drain well, squeezing out moisture. Stir in nutmeg.

Preheat broiler. Place fish on a broiler-proof serving platter or on the rack of an unheated broiler pan. Top with spinach mixture, sprinkle with cheese and season with pepper. Broil 4 inches from the heat for 1 to 2 minutes, or until cheese melts. Garnish with lemon slices, if desired.
[/font]
[font "Times"]Calories: 190 kcal[/font]
[font "Times"]Protein: 27 g[/font]
[font "Times"]Carbohydrates: 2 g[/font]
[font "Times"]Total Fat: 8 g[/font]
[font "Times"]Saturated Fat: 2 g[/font]
[font "Times"]Polyunsaturated Fat: 2 g[/font]
[font "Times"]Monounsaturated Fat: 3 g[/font]
[font "Times"]Cholesterol: 47 mg[/font]
[font "Times"]Sodium: 110 mg[/font]

[Hutch00]

[#4e3124][size 2][size 4]B[/size]UNDLED [size 4]T[/size]ROUT AND [size 4]V[/size]EGETABLES
Serves 5; about 3 ounces fish and 1/3 cup vegetables per serving[/size][/#4e3124] [font "Times"]1 cup small broccoli florets (about 6 ounces)

1 medium carrot, cut into matchstick-size strips

1/2 cup thinly sliced yellow summer squash

2-pound dressed rainbow trout, sea trout, or pike

1/2 teaspoon dried basil, crumbled

1/2 teaspoon dried oregano, crumbled

1/4 teaspoon salt

1/8 teaspoon black pepper
[/font]
[font "Times"]Preheat oven to 3500 F.

Cook broccoli, carrots, and squash in a saucepan in a small amount of boiling water over high heat for 1 minute. Drain and set aside.

Rinse fish with cold water and pat dry with paper towels. To assemble fish bundle, tear off 1 or 2 pieces of foil large enough to encase the fish. Place fish in the middle of the foil.

In a small bowl, combine basil, oregano, salt, and pepper. Sprinkle half the herb mixture inside the cavity of the fish. Arrange vegetables inside and around the fish. Sprinkle with remaining herb mixture.

Bring foil up and around fish; seal tightly. Place fish bundle on a baking sheet. Bake about 40 minutes, or until fish flakes easily when tested with a fork.

To serve, unwrap fish and place on a serving platter. Arrange vegetables around fish.
[/font]
[font "Times"]Calories: 271[/font]
[font "Times"]Protein: 39 g[/font]
[font "Times"]Carbohydrates: 3 g[/font]
[font "Times"]Total Fat: 10 g[/font]
[font "Times"]Saturated Fat: 3 g[/font]
[font "Times"]Polyunsaturated Fat: 3 g[/font]
[font "Times"]Monounsaturated Fat: 4 g[/font]
[font "Times"]Cholesterol: 119 mg[/font]
[font "Times"]Sodium: 237 mg[/font]

[Hutch00]

[#4e3124][size 2][size 4]P[/size]AN-[size 4]S[/size]EARED [size 4]T[/size]UNA WITH [size 4]M[/size]ANDARIN [size 4]O[/size]RANGE [size 4]P[/size]ICO DE [size 4]G[/size]ALLO
Serves 4[/size][/#4e3124] [font "Times"]Vegetable oil spray

1/2 cup chopped onion

1/2 teaspoon bottled minced garlic

1 tablespoon balsamic vinegar or red wine vinegar

1 teaspoon brown sugar, firmly packed

1 11-ounce can mandarin orange sections, canned in light syrup, drained

1/3 cup chopped tomato

1/3 cup chopped avocado

1 tablespoon lime juice

1/8 to 1/4 teaspoon crushed red pepper flakes

2 tuna steaks (about 1 pound total)
[/font]
[font "Times"]Spray a medium saucepan with vegetable oil. Place over medium-high heat. Add onion and garlic and cook until onion is tender, about 5 minutes.

Stir in vinegar, brown sugar and pepper flakes. Cook and stir until sugar dissolves, about 2 to 3 minutes.

Remove from heat and stir in remaining ingredients except tuna. Set aside.

Rinse fish and pat dry. Set aside.

Spray a large skillet with vegetable oil. Place over medium-high heat. Add fish to hot skillet and cook about 5 minutes per side, or until fish flakes easily when tested with a fork. Cut each steak in half to make 4 portions. Serve fish with mandarin orange mixture.
[/font]
[font "Times"]Calories: 205 kcal[/font]
[font "Times"]Protein: 24 g[/font]
[font "Times"]Carbohydrates: 13 g[/font]
[font "Times"]Total Fat: 7 g[/font]
[font "Times"]Saturated Fat: 2 g[/font]
[font "Times"]Polyunsaturated Fat: 1 g[/font]
[font "Times"]Monounsaturated Fat: 2 g[/font]
[font "Times"]Cholesterol: 58 mg[/font]
[font "Times"]Sodium: 73 mg[/font]

[Hutch00]

Foiled Cod

1 1/2 cups fresh mushrooms, sliced
2 Tbl. dry white wine
1/2 cup onion, chopped
1/2 tsp. thyme, crushed
1 tsp. olive oil
1/8 tsp. pepper
1 cup tomato, chopped
1 pound skinless cod*
Sauté mushrooms and onions in oil in a large skillet, just until onion is tender. Add remaining ingredients except for fish.

Cut piece of heavy-duty aluminum foil twice the length of a baking pan. Place foil in pan, and spray with vegetable cooking spray. Arrange fish in single layer on foil. Top each fillet with equal portions of vegetable mixture. Bring foil up over fish and close all edges with tight double folds.

Bake at 350° for 10 to 15 minutes or just until fish flakes easily.

Yield:4 servings

*Note:Any white flesh fish can be substituted for cod, such as haddock, perch or sole.

PER SERVING: CALORIES 167 FAT 2.5g SATURATED FAT 0.3g SODIUM 109mg CARBOHYDRATE 7g PROTEIN 28g CHOLESTEROL 53mg FIBER 1.8g
Exchange: 4 very lean meat, 1/2 carbohydrate (1 vegetable

[Hutch00]

Baked Orange Roughy with Tomatoes and Herbs

1/4 cup onion, chopped
1/8 tsp. oregano
1 clove garlic, minced
1/8 tsp. dried thyme
1 tsp. canola oil
pinch black pepper
1/2 large tomato, seeded and chopped or 1/2 cup canned, no-salt-added diced tomatoes, well drained
1/2 lb. orange roughy fish fillets, thawed
1/4 tsp. salt
1/4 cup dry white wine ( not cooking type)
1 1/2 tsp. tomato paste
Preheat oven to 350 deg. F. in oven-proof skillet over medium heat, sauté onion and garlic in oil until soft, about 5 minutes. Stir in tomato and seasoning. Cover and simmer for 5 minutes.

Place fish in skillet; cover with sauce. Pour wine over fish. Cover and bake for 15 to 20 minutes or until fish flakes with fork. Remove fish to heated platter. Reduce sauce on top of range to 1/3 cup. Stir in tomato paste and pour over fish. Serve with lemon wedges, if desired. Yield: 2 servings.

PER SERVING: CALORIES: 140 FAT: 3g SATURATED FAT: 0g SODIUM: 400mg CARBOHYDRATE: 5g CHOLESTEROL: 25mg PROTEIN: 17g FIBER: 1g

Note: Sodium is decreased to 110mg without salt.

[Hutch00]

Crunchy Oven-Fried Fish

1 lb. fresh or frozen white fish fillets, 1/2" thick such as orange roughy, sole, perch or haddock
1 1/2 tsp. lemon peel, finely shredded
1/4 cup all-purpose flour
1/2 tsp. dried basil, crushed
1/4 tsp. salt
1/4 cup cornmeal
1/4 tsp. salt-free lemon pepper seasoning
1 egg white
1/4 cup fine, dry breadcrumbs

Sauce
1/4 cup fat-free plain yogurt
2 Tbs. chutney, chopped
1 Tbs. balsamic vinegar or white wine vinegar
2 Tbs. fat-free mayonnaise or salad dressing
Thaw fish, if frozen, and cut into serving-size pieces. Combine flour, salt and lemon pepper seasoning in shallow dish; set aside. Beat egg white in a bowl until frothy. Combine breadcrumbs, cornmeal, lemon peel and basil. Dip top of fish fillets into flour mixture, shaking off any excess. Dip into egg white; coat with breadcrumb mixture.

Spray unheated shallow baking pan with cooking spray. Place fillets in baking pan, coating side up, tucking under any thin edges of fish. Bake in 450 deg. F. oven for 6 to 12 minutes or until fish flakes easily with fork. Serve fish with sauce. Yield: 4 servings.

Note: Penzey's Spices (1-800-741-7787 or www.penzeys.com) makes a salt-free lemon pepper seasoning called Sunny Spain.

PER SERVING: CALORIES: 220 FAT: 1.5g SATURATED FAT: 0g SODIUM: 210mg CARBOHYDRATE: 21g CHOLESTEROL: 65mg PROTEIN: 25g FIBER: 1g

[Hutch00]

Crunchy Oven-Fried Fish

1 lb. fresh or frozen white fish fillets, 1/2" thick such as orange roughy, sole, perch or haddock
1 1/2 tsp. lemon peel, finely shredded
1/4 cup all-purpose flour
1/2 tsp. dried basil, crushed
1/4 tsp. salt
1/4 cup cornmeal
1/4 tsp. salt-free lemon pepper seasoning
1 egg white
1/4 cup fine, dry breadcrumbs

Sauce
1/4 cup fat-free plain yogurt
2 Tbs. chutney, chopped
1 Tbs. balsamic vinegar or white wine vinegar
2 Tbs. fat-free mayonnaise or salad dressing
Thaw fish, if frozen, and cut into serving-size pieces. Combine flour, salt and lemon pepper seasoning in shallow dish; set aside. Beat egg white in a bowl until frothy. Combine breadcrumbs, cornmeal, lemon peel and basil. Dip top of fish fillets into flour mixture, shaking off any excess. Dip into egg white; coat with breadcrumb mixture.

Spray unheated shallow baking pan with cooking spray. Place fillets in baking pan, coating side up, tucking under any thin edges of fish. Bake in 450 deg. F. oven for 6 to 12 minutes or until fish flakes easily with fork. Serve fish with sauce. Yield: 4 servings.

Note: Penzey's Spices (1-800-741-7787 or www.penzeys.com) makes a salt-free lemon pepper seasoning called Sunny Spain.

PER SERVING: CALORIES: 220 FAT: 1.5g SATURATED FAT: 0g SODIUM: 210mg CARBOHYDRATE: 21g CHOLESTEROL: 65mg PROTEIN: 25g FIBER: 1g

[Hutch00]

Crusty-Top Baked Fish

1 lb. fish fillets
celery salt to taste (optional)
3 Tbl. flour
1 cup milk
1/2 Tbl. parsley, finely chopped
4 Tbl. margarine, melted
salt to taste (optional)
1 cup cracker crumbs
pepper to taste (optional)
vegetable cooking spray
Preheat the oven to 375°. Spray a shallow baking dish with cooking spray and place fish fillets in it. Sprinkle fish with flour, parsley, salt, pepper and celery salt.

Combine milk, melted margarine and cracker crumbs; spread over fish.

Bake 25 minutes or until top is nice and brown.

Yield: 4 servings

PER SERVING: CALORIES 366 FAT 20.8g SATURATED FAT 3.5g SODIUM 289mg CARBOHYDRATE 12g PROTEIN 31g CHOLESTEROL 88mg FIBER 0.4g
Exchange: 4 1/2 very lean meat, 1 carbohydrate (1 starch)

Margaret's Tips

With 1/4 tsp. salt and 1/4 tsp. celery salt, sodium is 504mg per serving.
To reduce total fat to 2.6g per serving, omit margarine. Spread milk and cracker crumb mixture on fish, then spray with cooking spray before baking. Increase oven temperature to 400. You may have to decrease cooking time by 5 minutes or more. Test with a fork; fish is done when if flakes easily.
To decrease sodium, omit salt and celery salt. Use a salt substitute such as Mrs. Dash or tasty seasoning such as salt-free lemon pepper instead.
To reduce fat and sodium and increase fiber, use reduced-fat, reduced-sodium whole wheat crackers for crumbs.