Indian-style Broiled Haddock Fillets

Ingredients

1-1/2 lb haddock fillets, skinned
lemon wedges, to garnish

Sauce

1-1/4 cups plain unsweetened yogurt
2-1/2 tablespoons lemon juice
1 small onion, peeled and finely chopped
1-1/4 tablespoons sweet paprika
3/4 teaspoon cayenne pepper
1-1/4 teaspoons ground cumin
1-1/4 tablespoons tomato paste
salt
freshly ground black pepper
1 bay leaf

Method

  1. 1. Mix together all the sauce ingredients.
  2. Place the fish in a shallow dish. Pour over half the sauce, cover and leave in the refrigerator to marinate for at least 2 hours. Refrigerate the reserved sauce.
  3. Heat the broiler to moderate and line the pan with foil. Remove the fish and broil for 6 minutes on each side.
  4. Heat the sauce through gently in a small saucepan.
  5. Garnish the fish with lemon wedges and serve the sauce separately. Serve with rice, broiled poppadoms and chutneys.

Makes 4 servings.

Source: Cooking Naturally

Pan-fried Fish with Whole-grain Rolled Oats Crust

Ingredients

4 skinless white fish fillets, such as cod, snapper, or tilapia
1/2 cup rolled oats
4 tablespoons low-fat (1%) milk
2 tablespoons olive oil
lemon wedges, to garnish

Avocado Salsa

1 large ripe tomato
1 small green bell pepper
1 stalk green onion
1 clove garlic, crushed
dash of hot chili sauce such as Tabasco
1 ripe avocado

Method

  1. Dice the tomato and pepper and finely chop the scallion. Mix them with the garlic in a small bowl. Stir in the hot chili sauce. Dice the avocado and gently mix it with the other salsa ingredients.
  2. Place the milk in a large shallow dish and spread half the oats on a large plate. Place the fish fillets in the milk and turn to coat them thoroughly. Transfer one fish fillet from the milk to the oats. Sprinkle 1 tablespoon of oats on top of the fillet and press them on gently to form a crust on both sides.
  3. Heat a large frying pan over medium-high heat. Add 1 tablespoon oil then transfer the oat-coated fillet to the pan. Coat a second fillet and add it to the pan. Cook the fish for 3 minutes, or until the underside is crisp.
  4. Turn the fillets and cook the second side for another 3 minutes, or until crisp and golden.

  5. Transfer the cooked fillets to a plate and keep them warm.
  6. Cook the remaining two fillets in the same way. Put the fish on four plates, add the salsa and garnish with lemon wedges before serving.

Makes 4 servings.

Source: Super Foods Cookbook

Seared Salmon with Baked Fennel and Tarragon

Ingredients

6 baby fennel, trimmed, halved
sea salt
Freshly ground black peppercorns
1/2 cup chicken stock
1/4 cup white wine
1/3 cup fresh tarragon leaves
2 tsps finely grated lemon rind
6 Atlantic salmon fillets, about 180 g each

Method

  1. Place fennel in large baking dish, sprinkle with salt and pepper Add stock, wine, tarragon and rind, bake in slow oven (150°C) about 40 minutes or until fennel is tender.
  2. Cook salmon, in batches, in oiled frying pan until lightly browned on both sides and cooked as desired. Serve salmon with fennel mixture

Makes 6 servings.

Source: Simply Lite Food

Quick Meal with Canned Tuna, Cheese and Tomato

Ingredients

4 cups packed, pre-washed baby spinach
4 large field tomatoes, halved crosswise, seeds scooped out to create bowls
2 (6 oz) cans wild tuna packed in water, drained
2 Tbsp mayonnaise
1 Tbsp plain yogurt (Greek or regular)
1 Tbsp lemon juice
1 Tbsp capers, finely chopped, or 1 dill pickle, finely chopped
1/4 tsp ground black pepper
1/2 cup grated Asiago cheese or grated aged cheddar
2 Tbsp minced fresh chives

Method

  1. Preheat oven to 400ºF (200ºC).
  2. On large baking sheet lined with parchment paper, make 8 rough piles of spinach; top each pile with a tomato half, flesh side up.
  3. In medium bowl, flake tuna into small pieces. Add mayonnaise, yogurt, lemon juice, capers or pickle, and pepper.
  4. Top each tomato half with tuna mixture, slightly compacting. Sprinkle cheese over tuna mixture.
  5. Bake for 15 to 20 minutes, until cheese is melted, tuna and tomatoes are hot, and spinach is wilted.
  6. Sprinkle with chives and serve warm with toasted bread to soak up juices.

Makes 4 servings.

Source: Alive magazine

Spanish-style Rice Dish with Seafood

Ingredients

4 tbsp olive oil
8 oz monkfish or cod, skinned and cut into chunks
3 prepared baby squid, body cut into rings and tentacles chopped
1 red mullet, filleted, skinned and cut into chunks (optional)
1 onion, chopped
3 garlic cloves, finely chopped
1 red pepper, seeded and sliced
4 tomatoes, peeled and chopped
1-1/4 cups Valencia rice
scant 2 cups fish stock
2/3 cup white wine
3/4 cup frozen peas
4-5 saffron strands soaked in 2 tbsp hot water
4 oz cooked peeled prawns
8 fresh mussels in shells, debearded and scrubbed
salt and freshly ground black pepper
l tbsp chopped fresh parsley, to garnish
lemon wedges, to serve

Method

  1. Heat 2 tbsp of the olive oil in a large frying pan and add the monkfish or cod, squid and red mullet, if using. Stir-fry for 2 minutes, then transfer the fish with all the juices to a bowl and reserve.
  2. Heat the remaining 2 tbsp of oil in a saute pan and add the onion, garlic and pepper. Fry, stirring frequently, for 6-7 minutes, until the onion and pepper have softened.
  3. Stir in the tomatoes and fry for 2 minutes, then add the rice, stirring to coat the grains with oil, and cook for 2-3 minutes.
  4. Pour on the fish stock and wine and add the peas, saffron and water. Season well and mix.
  5. Gently stir in the reserved cooked fish with all the juices, followed by the prawns, and then push the mussels into the rice.
  6. Cover and cook, stirring occasionally, over a low heat for about 30 minutes, or until the stock has been absorbed but the mixture is still moist.
  7. Remove from the heat, keep covered and leave to stand for 5 minutes. Discard any mussels that remain closed.
  8. Garnish the paella with parsley and serve with lemon wedges.

Makes 4 servings.

Source: Best of Spain