Eating Light With Seafood

 One of our subscribers, Pat, asked me for seafood recipes because she needs to cut back on red meat and lower her cholesterol. We need to do the same thing at our house so I looked through recipes and found some good baked and sauteed seafood dishes. My husband's favorite was cornmeal coated deep fried perch, but we've switched to grilling and baking. I'm not nutritionist, but I use common sense and cut the butter, cream and other high fat ingredients. Also, avoid catfish nuggets, which are fatty, and processed fish, such as fish sticks. You can use many types of fish as substitutes for what the recipe calls for. Cod substitutes can be sole, whitefish, haddock, orange roughy, halibut, flounder or snapper.

Catfish, mahi mahi, whiting, trout, salmon and red snapper can be used in the same recipes.

Remember that steaks are thicker and fillets thinner. Serve the fish dishes with a lower fat potato or pasta dish and a nice salad.

Poached Savory Halibut

Ingredients:
6 tablespoon wine or herb vinegar
1/4 tsp. crushed saffron
1 pound halibut fillets
1 sweet red pepper, thinly sliced
2 green onions, minced
2 cloves garlic, minced
1 tablespoon olive oil
2 tsp. fresh minced thyme, or 1 tsp. dried

In a large skillet bring 1 inch of water to a boil over medium heat. Stir in 4 tablespoons of the vinegar and the saffron. Add the fish and peppers. Simmer for 15 minutes until the fish flakes easily. Remove the fish and peppers to a 9x13 baking dish. In a bowl combine the remaining vinegar with the onions, oil and thyme. Pour over the fish and chill for an hour. You can eat this cold with a salad or gently reheat.

Baked Cod

Ingredients:
4 cod fillets
seasoned salt
olive oil
2 lemons
fresh mince parsley

Place the fish in a baking dish. Squeeze lemon juice over each piece of fish using one lemon. Drizzle a small amount of olive oil over the fish. Sprinkle with the seasoned salt. Bake in a 350 degree oven covered with foil for about 30 minutes until the fish flakes easily. Sprinkle with fresh minced parsley and serve with extra lemon.

NOTE: You can use a salt substitute seasoning with this as well.

Baked Herb Fish

Ingredients:
2 pounds white fish fillets
2 tablespoons olive oil
1/2 tsp. salt
1/2 tsp. marjoram leaves
1/3 tsp. thyme leaves
1/4 tsp. garlic powder
1/8 tsp. pepper
Two bay leaves
1/2 cup chopped onion
1/2 cup of white wine or water with a little herb vinegar
paprika to season
lemon wedges to garnish

Preheat oven to 350 degrees. Wash fish, pat dry and place in a baking dish. Combine oil with salt and herbs. Drizzle over fish. Top with bay leaves and onions. Sprinkle with paprika. Pour wine or water over all. Bake, uncovered, for 20 to 30 minutes or until fish flakes easily with a fork. Serve with lemon wedges. Makes four servings.

Dilled Red Snapper

Ingredients:
2 pounds red snapper filets
3/4 teaspoon salt
1/2 teaspoon ground pepper
1/4 cup olive oil
1 1/2 tablespoon minced parsley
1 tablespoon minced shallots
1 tablespoon fresh minced dill, or 1 tsp. dried dill weed
1/4 cup freshly squeezed lemon juice

Arrange the fish in a single layer in a sprayed shallow baking dish. Sprinkle with oil, parsley, shallots, dill, and oregano. Bake in a preheated oven at 350 degrees until fish flakes easily, about 15-20 minutes. Baste twice with pan juices while baking. Remove the fish to a serving dish. Blend lemon juice into pan drippings, then pour over fish to serve.

Citrus Baked Fish

Ingredients:
2 pounds fish steaks
1/2 cup onion, minced
2 cloves garlic, minced
2 tbsp. olive oil
2 tbsp. fresh, minced cilantro
1 tsp. salt
1/8 tsp. pepper
1/2 cup orange juice
1 tbsp. lemon juice

Arrange the fish in a shallow baking dish. In a small skillet sauté the onion and the garlic until the onion is tender but not brown. Into the pan, stir in the cilantro, salt and pepper. Spread the mixture over the fish. Combine the orange juice and lemon juice and pour evenly over the fish. Bake, uncovered, in a 400 degree oven for about 20 to 25 minutes, or until the fish flakes easily with a fork.