3 Simple fish recipes

TILAPIA WITH GREEN SAUCE

½ cup parsley

1⁄3 cup fresh mint

½ jalapeño chili pepper, finely chopped

1 tablespoon lime juice

¼ cup extra-virgin olive oil, divided

¼ teaspoon plus ½ teaspoon salt, divided

1 large egg

¼ teaspoon black pepper

1 cup panko breadcrumbs

4 6-ounce tilapia fillets, halved lengthwise

1. Chop the parsley and mint together until they are very finely minced. Combine in a bowl with the jalapeño, lime juice, 2 tablespoons of the olive oil and ¼ teaspoon of the salt. Set aside.

2. Lightly beat the egg, remaining ½ teaspoon of salt and black pepper in a small bowl. Spread the panko out on a plate. Working with one piece of fish at a time, dip it first in the egg mixture, then coat the entire surface with the breadcrumbs.

3. When all the fish is coated, heat 1 tablespoon of the oil in a large nonstick skillet over medium high. Add about half the fish and cook until browned on the underside, about 4 minutes. Turn and cook another 4 minutes. Heat the final 1 tablespoon of oil in the pan and cook the remaining fish.

4. Serve the fish with the sauce. Makes 4 servings.

Nutritional analysis for each serving: 329 calories, 36 g protein, 11 g carbohydrates, 2 g fiber, 17 g fat, 3 g saturated fat, 565 mg sodium

TIP: Jalapeños vary greatly in spiciness -- taste a tiny piece to determine how much to use. 

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SALMON WITH SPICY RÉMOULADE

½ cup canola mayonnaise

1 tablespoon finely minced shallot

2 tablespoons parsley, chopped

1 tablespoon Creole or coarse-grain mustard

1⁄8 - 1⁄4 teaspoon cayenne

1 tablespoon lemon juice

3 tablespoons all-purpose flour

½ teaspoon salt

½ teaspoon paprika

4 6-ounce pieces salmon fillet

1 tablespoon olive oil

1. Combine the mayonnaise, shallot, parsley, mustard, cayenne and lemon juice in a bowl.

2. Combine the flour, salt and paprika on a plate. Dredge the salmon pieces in the mixture to thoroughly but lightly coat the fish.

3. Heat the oil in a large nonstick skillet over medium high. Add the fish, skin side facing up, and cook until golden brown, about 4-5 minutes. Turn and cook until the fish is golden on the underside and cooked to the desired degree of doneness, about another 4-5 minutes. Serve with the sauce spooned over the top. Makes 4 servings.

Nutritional analysis for each serving: 359 calories, 36 g protein, 6 g carbohydrates, 0 fiber, 19 g fat, 2 g saturated fat, 742 mg sodium

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ROAST COD WITH ALMONDS, CAPERS AND ORANGES

1 teaspoon grated orange peel

1 large orange, peeled and coarsely chopped

2 tablespoons capers

¼ cup very thinly sliced red onion

¼ cup parsley, chopped

2 tablespoons extra-virgin olive oil

2 tablespoons sliced almonds

4 6-ounce cod fillets

2 tablespoons canola mayonnaise

1. Preheat oven to 400 degrees. Coat a baking sheet with cooking spray.

2. Combine the orange peel, orange pieces, capers, red onion, parsley and olive oil in a bowl.

3. Toast the nuts in a small, dry skillet over medium heat, stirring until they are golden and aromatic, about 4-5 minutes. Transfer to the bowl with the oranges.

4. Place the fish on the prepared baking sheet and spread the top surface of the fillets with the mayonnaise. Bake until fish flakes easily with a fork, about 8-9 minutes for 3/4- to 1-inch-thick pieces. Serve with the orange mixture. Makes 4 servings.

Nutritional analysis for each serving: 258 calories, 32 g protein, 6 g carbohydrates, 1 g fiber, 11 g fat, 1 g saturated fat, 310 mg sodium