This is another South Beach recipe and was very good. I baked it at 350 for about 20minutes instead of grilling it, though. Next time I would use a little more lemon juice, but that's because I really like the citrus flavors.
Grilled Salmon with Rosemary
Serves 2
Ingredients
1/2 pound salmon
1 teaspoon extra-virgin olive oil
1 teaspoon fresh lemon juice (maybe use more than that)
1/8 teaspoon salt
Pinch freshly ground black pepper
1 clove garlic, minced
1 teaspoon fresh rosemary leaves, chopped, or 1/2 teaspoon dried, crushed
Fresh rosemary sprigs (optional)
Capers (optional)
Instructions
Cut the fish into 2 equal-size portions. Combine the olive oil, lemon juice, salt, pepper, garlic, and rosemary in a bowl. Brush the mixture onto the fish.
To grill, arrange the fish on a grill rack or use a grill basket sprayed with olive oil cooking spray. Grill over medium-hot coals until the fish flakes easily (allow 4–6 minutes per 1⁄2" of thickness). If the fish is more than 1" thick, gently turn it halfway through grilling.
To broil, spray the rack of a broiler pan with olive oil cooking spray and arrange the fish on it. Broil 4" from the heat for 4–6 minutes per 1⁄2" of thickness. If the fish is more than 1" thick, gently turn it halfway through broiling.
To serve, top the fish with capers, if using, and garnish with rosemary sprigs, if desired.
Nutritional Information:
231 calories
15 total fat (3 g sat)
67 mg cholesterol
1 g carbohydrate
23 g protein
0 g fiber
213 mg sodium
Showing posts with label fish. Show all posts
Showing posts with label fish. Show all posts
Thursday, March 12, 2009
Monday, December 8, 2008
Creamy dill salmon steaks
This was really good and can be served over pasta or egg noodles.
Creamy Dill Salmon Steaks
from Taste of Home
The moist salmon steaks and simple sauce are cooked in the same skillet for each prep and cleanup. "Friends have found this dinner to be elegant and delicious," says Valerie Hutson of Byron, Minnesota.
SERVINGS: 4
CATEGORY: Main Dish
METHOD:
TIME: Prep/Total Time: 25 min.
Ingredients:
1/2 cup chopped green onions
1 tablespoon butter or margarine
1 can (10-3/4 ounces) condensed cream of chicken soup, undiluted
1/2 cup half-and-half cream
2 tablespoons white wine or chicken broth
2 tablespoons chopped fresh dill or 2 teaspoons dill weed
4 salmon steaks (1 inch thick)
Directions: In a large skillet, saute the onions in butter. Add the soup, cream, wine or broth and dill. Place salmon steaks on top. Cover and simmer for 15 minutes or until fish flakes easily with a fork. Yield: 4 servings.
Nutrition Facts
One serving: (1 each) Calories: 866 Fat: 53 g Saturated Fat: 14 g Cholesterol: 262 mg Sodium:
858 mg Carbohydrate: 7 g Fiber: 1 g Protein: 82 g
Creamy Dill Salmon Steaks
from Taste of Home
The moist salmon steaks and simple sauce are cooked in the same skillet for each prep and cleanup. "Friends have found this dinner to be elegant and delicious," says Valerie Hutson of Byron, Minnesota.
SERVINGS: 4
CATEGORY: Main Dish
METHOD:
TIME: Prep/Total Time: 25 min.
Ingredients:
1/2 cup chopped green onions
1 tablespoon butter or margarine
1 can (10-3/4 ounces) condensed cream of chicken soup, undiluted
1/2 cup half-and-half cream
2 tablespoons white wine or chicken broth
2 tablespoons chopped fresh dill or 2 teaspoons dill weed
4 salmon steaks (1 inch thick)
Directions: In a large skillet, saute the onions in butter. Add the soup, cream, wine or broth and dill. Place salmon steaks on top. Cover and simmer for 15 minutes or until fish flakes easily with a fork. Yield: 4 servings.
Nutrition Facts
One serving: (1 each) Calories: 866 Fat: 53 g Saturated Fat: 14 g Cholesterol: 262 mg Sodium:
858 mg Carbohydrate: 7 g Fiber: 1 g Protein: 82 g
Thursday, March 6, 2008
Tilapia with bananas and macadamia nuts
Tilapia With Bananas and Macadamia Nuts
Cuisine: Seafood
Hands on time: Total time: 30 minutes Serves: 4
Ingredients:
1 cup all-purpose flour4 (6-ounce) tilapia, sole or catfish fillets
1/4 cup ( 1/2 stick) plus 2 tablespoons butter
2 medium bananas, cut into 1/2-inch slices
1/2 cup chopped macadamia nuts OR chopped almonds (I used almonds)
Instructions:
Place flour on a plate, and season with salt and pepper. Lightly dredge the fillets in flour. In a large skillet over medium heat, melt 1/4 cup of butter. Saute the fish fillets for 5 to 6 minutes, or until cooked through, turning once. Transfer to a platter. In the same skillet, add remaining 2 tablespoons butter, bananas and macadamias and cook for 1 minute, stirring constantly. Top the fillets with the banana mixture.
Nutrition:
Per serving: 508 calories (percent of calories from fat, 58), 23 grams protein, 32 grams carbohydrates, 4 grams fiber, 33 grams fat (14 grams saturated), 112 milligrams cholesterol, 226 milligrams sodium.
Cuisine: Seafood
Hands on time: Total time: 30 minutes Serves: 4
Ingredients:
1 cup all-purpose flour4 (6-ounce) tilapia, sole or catfish fillets
1/4 cup ( 1/2 stick) plus 2 tablespoons butter
2 medium bananas, cut into 1/2-inch slices
1/2 cup chopped macadamia nuts OR chopped almonds (I used almonds)
Instructions:
Place flour on a plate, and season with salt and pepper. Lightly dredge the fillets in flour. In a large skillet over medium heat, melt 1/4 cup of butter. Saute the fish fillets for 5 to 6 minutes, or until cooked through, turning once. Transfer to a platter. In the same skillet, add remaining 2 tablespoons butter, bananas and macadamias and cook for 1 minute, stirring constantly. Top the fillets with the banana mixture.
Nutrition:
Per serving: 508 calories (percent of calories from fat, 58), 23 grams protein, 32 grams carbohydrates, 4 grams fiber, 33 grams fat (14 grams saturated), 112 milligrams cholesterol, 226 milligrams sodium.
Thursday, February 28, 2008
Lime Baked Fish
I believe this is a South Beach Diet recipe.
Lime Baked Fish
Serves 2
Ingredients
1⁄2 pound fresh fish fillets (I used tilapia)
1⁄4 cup fresh lime juice
1 teaspoon tarragon leaves
1⁄4 cup chopped green onion tops
Instructions
Arrange the fish fillets in a baking dish. Sprinkle with the lime juice, tarragon, and onion tops. Bake, covered, at 325°F for 15–20 minutes or until the fish flakes easily.
Nutritional Information:
114 calories1 total fat (0 g sat)65 mg cholesterol4 g carbohydrate22 g protein1 g fiber80 mg sodium
Lime Baked Fish
Serves 2
Ingredients
1⁄2 pound fresh fish fillets (I used tilapia)
1⁄4 cup fresh lime juice
1 teaspoon tarragon leaves
1⁄4 cup chopped green onion tops
Instructions
Arrange the fish fillets in a baking dish. Sprinkle with the lime juice, tarragon, and onion tops. Bake, covered, at 325°F for 15–20 minutes or until the fish flakes easily.
Nutritional Information:
114 calories1 total fat (0 g sat)65 mg cholesterol4 g carbohydrate22 g protein1 g fiber80 mg sodium
Chinese Food
This definitely tastes like take out Chinese. Yum! The rice cooking wine and sweet chili sauce can be found in the international aisle of the grocery store where the soy sauce is. I served it over rice. Delish!
Chinese Style Tilapia
Ingredients:
1 lb tilapia fillets
3 Tbsp rice cooking wine
2-3 scallions, cut into 1 inch pieces
1 1/2 Tbsp low sodium soy sauce
1/2 Tbsp Sriracha chili sauce -- I used sweet chili sauce
2 cloves of garlic, diced
1/4 tsp dried ginger powder -- You can also use fresh ginger but it's much stronger
1 tsp olive oil
Directions:
In a medium sized skillet, heat olive oil over low-medium heat. Meanwhile, in a small bowl combine rice cooking wine, soy sauce, Sriracha chili sauce, garlic & ginger. Add fish to skillet, allowing to cook for a minute. Flip fish and add soy sauce mixture to skillet. Add green onion. Allow fish to simmer over low heat until cooked thoroughly and most of the sauce has cooked off.
Chinese Style Tilapia
Ingredients:
1 lb tilapia fillets
3 Tbsp rice cooking wine
2-3 scallions, cut into 1 inch pieces
1 1/2 Tbsp low sodium soy sauce
1/2 Tbsp Sriracha chili sauce -- I used sweet chili sauce
2 cloves of garlic, diced
1/4 tsp dried ginger powder -- You can also use fresh ginger but it's much stronger
1 tsp olive oil
Directions:
In a medium sized skillet, heat olive oil over low-medium heat. Meanwhile, in a small bowl combine rice cooking wine, soy sauce, Sriracha chili sauce, garlic & ginger. Add fish to skillet, allowing to cook for a minute. Flip fish and add soy sauce mixture to skillet. Add green onion. Allow fish to simmer over low heat until cooked thoroughly and most of the sauce has cooked off.
Mediterranean-Style Tilapia
I found this recipe online at the Atlanta Journal Constitutional. It is my new FAVORITE! Seriously it's so flavorful it was impressive. Yummy! Best recipe I've found in a long time!
Mediterranean-Style Tilapia
Cuisine: Italian Mediterranean Seafood Low fat: Low cal:
To make the meal: Herb couscous with chopped olives, green beans
Hands on time: Total time: 30 minutes Serves: 4
Ingredients:
4 tilapia fillets
2 garlic cloves, minced
1 (7 1/2-ounce) jar of quartered marinated artichoke hearts, drained and oil reserved
1 medium onion, quartered and thinly sliced
1 (12-ounce) jar of roasted red peppers, julienned
Instructions:
Season fish with salt, pepper and 1 garlic clove and set aside. In a skillet over medium-high heat, add 1 to 2 tablespoons oil from the artichoke hearts. Saute onion until softened. Add red peppers, drained artichoke hearts and remaining garlic clove and season with salt and pepper. Saute until everything is lightly browned. Remove topping from pan and set aside. Add fish to pan and cook for 5 minutes on one side. Turn fish and top with vegetable mixture. Turn off burner and cover for 2 to 3 minutes.
Notes: Pastrana adds a suggestion: "I know it's an extra ingredient, but sometimes after sauteing the veggies, I sprinkle rice wine vinegar on them for added zip." She also likes to cook the second side with the burner turned off: "The residual heat from the pan will continue to cook the fish without overcooking it or drying it out."
Nutrition:Per serving: 196 calories (percent of calories from fat, 21), 26 grams protein, 12 grams carbohydrates, 4 grams fiber, 5 grams fat (trace saturated fat), 42 milligrams cholesterol, 246 milligrams sodium.
Mediterranean-Style Tilapia
Cuisine: Italian Mediterranean Seafood Low fat: Low cal:
To make the meal: Herb couscous with chopped olives, green beans
Hands on time: Total time: 30 minutes Serves: 4
Ingredients:
4 tilapia fillets
2 garlic cloves, minced
1 (7 1/2-ounce) jar of quartered marinated artichoke hearts, drained and oil reserved
1 medium onion, quartered and thinly sliced
1 (12-ounce) jar of roasted red peppers, julienned
Instructions:
Season fish with salt, pepper and 1 garlic clove and set aside. In a skillet over medium-high heat, add 1 to 2 tablespoons oil from the artichoke hearts. Saute onion until softened. Add red peppers, drained artichoke hearts and remaining garlic clove and season with salt and pepper. Saute until everything is lightly browned. Remove topping from pan and set aside. Add fish to pan and cook for 5 minutes on one side. Turn fish and top with vegetable mixture. Turn off burner and cover for 2 to 3 minutes.
Notes: Pastrana adds a suggestion: "I know it's an extra ingredient, but sometimes after sauteing the veggies, I sprinkle rice wine vinegar on them for added zip." She also likes to cook the second side with the burner turned off: "The residual heat from the pan will continue to cook the fish without overcooking it or drying it out."
Nutrition:Per serving: 196 calories (percent of calories from fat, 21), 26 grams protein, 12 grams carbohydrates, 4 grams fiber, 5 grams fat (trace saturated fat), 42 milligrams cholesterol, 246 milligrams sodium.
Quick tuna stir fry
I found the recipe below on the back of the StarKist sweet and spicy tuna pouch. I have adapted this recipe into the easiest dinner ever! Instead of using the vegetables listed below I use one bag of frozen stir fry or Japanese blend veggies. Other than that I follow the recipe and serve over rice and it is so easy and tasty! I also add more soy sauce than it calls for and have substituted regular vegetable or canola oil for the sesame oil.
StarKist Sweet & Spicy Vegetable Stir-Fry
Ingredients:
1 pouch StarKist Sweet & Spicy Tuna
2 cups Zucchini, cut in half lengthwise and diagonally sliced
1-15 oz. can Stir-fry baby corn pre-cut, drain saving 1/2 cup liquid
1/2 Tbsp. Cornstarch
2 Tbsp. Pure sesame oil
1 cup Carrots, match-stix cut
1/4 cup Soy sauce
Directions:
Heat oil in wok or large skillet. Stir-fry zucchini and carrots for 1-2 minutes. Add corn and tuna and stir-fry additional 1-2 minutes. Mix cornstarch with reserved corn liquid and soy sauce. Add soy sauce mixture to vegetables and tuna and mix until heated, 1-2 minutes. Serve over rice if desired.
Prep Time: 3-4 minutes Cooking Time: 5-6 minutes Serves: 2
StarKist Sweet & Spicy Vegetable Stir-Fry
Ingredients:
1 pouch StarKist Sweet & Spicy Tuna
2 cups Zucchini, cut in half lengthwise and diagonally sliced
1-15 oz. can Stir-fry baby corn pre-cut, drain saving 1/2 cup liquid
1/2 Tbsp. Cornstarch
2 Tbsp. Pure sesame oil
1 cup Carrots, match-stix cut
1/4 cup Soy sauce
Directions:
Heat oil in wok or large skillet. Stir-fry zucchini and carrots for 1-2 minutes. Add corn and tuna and stir-fry additional 1-2 minutes. Mix cornstarch with reserved corn liquid and soy sauce. Add soy sauce mixture to vegetables and tuna and mix until heated, 1-2 minutes. Serve over rice if desired.
Prep Time: 3-4 minutes Cooking Time: 5-6 minutes Serves: 2
Olive Garden Parmesan Crusted Tilapia
well I kind of did my own version of this. I didn't do the vegetable part because I didn't have the ingredients and I only used 3 tilpia so it wouldn't be such a large amount. I started with defrosted tilapia and used a jar of alfredo sauce and put the amount of sauce suggested in the recipe on the tilapia. Then I used the crusting mixture on them. 10 minutes wasnt enough cooking time so I did 20 at 450 degrees. I heated the remaining alfredo sauce and made angel hair pasta. I served the finished tilpia over the pasta with alfredo sauce. Yummy!
Olive Garden Parmesan Crusted Tilapia
Author/Submitted by: http://www.olivegarden.com/ 2005 Featured Recipe Servings: 6Categories: Garlic / Seafood / Vegetables
Ingredients: 6 filets tilapia, approx. 6 ounces each
1 1/4 cups alfredo sauce, homemade or store-bought
8 ounces angel hair pasta, cooked
Fresh parsley sprigs
6 emon wedges
---Tilapia Crusting Mixture---
3/4 cup Italian bread crumbs
3/4 cup grated Parmesan cheese
3 Tbsp vegetable oil
---Italian Vegetables---
4 cups zucchini, cut into 1/4 inch slices and halved
4 cups yellow squash, cut into 1/4 inch slices and halved
2 cups red bell peppers, cut into strips
2 cups red onions, cut into strips
1 tablespoon Italian seasoning
1 tablespoon kosher salt
1 tablespoon chopped garlic
1/4 cup extra-virgin olive oil
Directions:
1. Tilapia Crusting Mixture: Using a spoon, thoroughly mix all ingredients in a large bowl. Cover and refrigerate until ready to use.
2. Italian Vegetables: In a large bowl, combine all ingredients and mix thoroughly. Place onto a baking sheet, forming a single layer. Set aside until ready for baking with tilapia.
3. Assembling Parmesan Crusted Tilapia: Preheat oven to 450 degrees F. Place Tilapia fillets in a non-stick, shallow, baking pan. Pour 3 tablespoons of Alfredo sauce onto each tilapia fillet. Use bottom of spoon to evenly coat top of fish. Sprinkle 1/3 cup of prepared tilapia crusting mixture onto each piece and firmly pat breading evenly over Alfredo sauce. Place pan of tilapia on top rack and at the same time, place baking sheet with vegetables on the center rack, in the oven. After approximately 10 minutes, or when the internal temperature of fish reaches 150 degrees F, remove fish from oven and transfer onto a large platter. The vegetables should bake for an additional five minutes, or until tender, and remove from oven. Toss the vegetables with angel hair pasta and place around fish. Sprinkle dish with parsley, garnish with lemon wedges and serve immediately.
Olive Garden Parmesan Crusted Tilapia
Author/Submitted by: http://www.olivegarden.com/ 2005 Featured Recipe Servings: 6Categories: Garlic / Seafood / Vegetables
Ingredients: 6 filets tilapia, approx. 6 ounces each
1 1/4 cups alfredo sauce, homemade or store-bought
8 ounces angel hair pasta, cooked
Fresh parsley sprigs
6 emon wedges
---Tilapia Crusting Mixture---
3/4 cup Italian bread crumbs
3/4 cup grated Parmesan cheese
3 Tbsp vegetable oil
---Italian Vegetables---
4 cups zucchini, cut into 1/4 inch slices and halved
4 cups yellow squash, cut into 1/4 inch slices and halved
2 cups red bell peppers, cut into strips
2 cups red onions, cut into strips
1 tablespoon Italian seasoning
1 tablespoon kosher salt
1 tablespoon chopped garlic
1/4 cup extra-virgin olive oil
Directions:
1. Tilapia Crusting Mixture: Using a spoon, thoroughly mix all ingredients in a large bowl. Cover and refrigerate until ready to use.
2. Italian Vegetables: In a large bowl, combine all ingredients and mix thoroughly. Place onto a baking sheet, forming a single layer. Set aside until ready for baking with tilapia.
3. Assembling Parmesan Crusted Tilapia: Preheat oven to 450 degrees F. Place Tilapia fillets in a non-stick, shallow, baking pan. Pour 3 tablespoons of Alfredo sauce onto each tilapia fillet. Use bottom of spoon to evenly coat top of fish. Sprinkle 1/3 cup of prepared tilapia crusting mixture onto each piece and firmly pat breading evenly over Alfredo sauce. Place pan of tilapia on top rack and at the same time, place baking sheet with vegetables on the center rack, in the oven. After approximately 10 minutes, or when the internal temperature of fish reaches 150 degrees F, remove fish from oven and transfer onto a large platter. The vegetables should bake for an additional five minutes, or until tender, and remove from oven. Toss the vegetables with angel hair pasta and place around fish. Sprinkle dish with parsley, garnish with lemon wedges and serve immediately.
Subscribe to:
Posts (Atom)
