here fishy, fishy......

[Kitchen Witch]

Mahi Mahi & Veggie Skillet



3 tablespoons olive oil, divided
4 mahi mahi or salmon fillets (6 ounces each)
3 medium sweet red peppers, cut into thick strips
1/2 pound sliced baby portobello mushrooms
1 large sweet onion, cut into thick rings and separated
1/3 cup lemon juice
3/4 teaspoon salt, divided
1/2 teaspoon pepper
1/4 cup minced fresh chives
1/3 cup pine nuts, optional


In a large skillet, heat 2 tablespoons oil over medium-high heat. Add fillets; cook 4-5 minutes on each side or until fish just begins to flake easily with a fork. Remove from pan.
Add remaining oil, peppers, mushrooms, onion, lemon juice and 1/4 teaspoon salt. Cook, covered, over medium heat 6-8 minutes or until vegetables are tender, stirring occasionally.
Place fish over vegetables; sprinkle with pepper and remaining salt. Cook, covered, 2 minutes longer or until heated through. Sprinkle with chives and, if desired, pine nuts before serving. Yield: 4 servings.

[Kitchen Witch]

Hoisin & Honey Glazed Salmon


3 tablespoons hoisin sauce
3 tablespoons honey
1 tablespoon unsweetened pineapple juice
4 salmon fillets (6 ounces each)



Preheat broiler. Mix hoisin sauce, honey and pineapple juice.
Place salmon in a foil-lined 15x10x1-in. baking pan. Broil 4-5 in. from heat 12-14 minutes or until fish just begins to flake easily with a fork. Baste occasionally with 1/4 cup hoisin mixture during the last 6 minutes of cooking. Serve with remaining sauce. Yield: 4 servings.

[Kitchen Witch]

Smoked Salmon Quesadillas with Creamy Chipotle Sauce


1/2 cup creme fraiche or sour cream
2 tablespoons minced chipotle peppers in adobo sauce
2 tablespoons lime juice
1/8 teaspoon salt
1/8 teaspoon pepper
QUESADILLAS:
1/4 cup cream cheese, softened
2 ounces fresh goat cheese
3 flour tortillas (8 inches)
3 ounces smoked salmon or lox, chopped
1/4 cup finely chopped shallots
1/4 cup finely chopped roasted sweet red pepper
Coarsely chopped fresh cilantro



In a small bowl, mix the first five ingredients. In another bowl, mix cream cheese and goat cheese until blended; spread over tortillas. Top half side of each with the salmon, shallots and red pepper; fold over.
Place quesadillas on a greased griddle. Cook over medium heat for 1-2 minutes on each side or until lightly browned and cheeses are melted. Serve with sauce; top with cilantro. Yield: 3 servings (2/3 cup sauce).

[Kitchen Witch]

Cornmeal Catfish with Avocado Sauce


1 medium ripe avocado, peeled and cubed
1/3 cup reduced-fat mayonnaise
1/4 cup fresh cilantro leaves
2 tablespoons lime juice
1/2 teaspoon garlic salt
1/4 cup cornmeal
1 teaspoon seafood seasoning
4 catfish fillets (6 ounces each)
3 tablespoons canola oil
1 medium tomato, chopped


Place the first five ingredients in a food processor; process until blended.
In a shallow bowl, mix cornmeal and seafood seasoning. Dip catfish in cornmeal mixture to coat both sides; shake off excess.
In a large skillet, heat oil over medium heat. Add catfish in batches; cook 4-5 minutes on each side or until fish flakes easily with a fork. Top with avocado sauce and chopped tomato. Yield: 4 servings (3/4 cup sauce).

[Kitchen Witch]

Parmesan Fish Sticks


1/3 cup all-purpose flour
1/2 teaspoon salt
1/8 to 1/4 teaspoon pepper
2 large eggs
1 cup panko (Japanese) bread crumbs
1/3 cup grated Parmesan cheese
2 tablespoons garlic-herb seasoning blend
1 pound tilapia fillets
Cooking spray


Preheat oven to 450°. In a shallow bowl, mix flour, salt and pepper. In another bowl, whisk eggs. In a third bowl, toss bread crumbs with cheese and seasoning blend.
Cut fillets into 1-in.-wide strips. Dip fish in flour mixture to coat both sides; shake off excess. Dip in eggs, then in crumb mixture, patting to help coating adhere.
Place on a foil-lined baking sheet coated with cooking spray. Spritz tops with cooking spray until crumbs appear moistened. Bake 10-12 minutes or until golden brown and fish just begins to flake easily with a fork. Yield: 4 servings.

[Kitchen Witch]

Tomato-Poached Halibut


1 tablespoon olive oil
2 poblano peppers, finely chopped
1 small onion, finely chopped
1 can (14-1/2 ounces) fire-roasted diced tomatoes, undrained
1 can (14-1/2 ounces) no-salt-added diced tomatoes, undrained
1/4 cup chopped pitted green olives
3 garlic cloves, minced
1/4 teaspoon pepper
1/8 teaspoon salt
4 halibut fillets (4 ounces each)
1/3 cup chopped fresh cilantro
4 lemon wedges
Crusty whole grain bread, optional


In a large nonstick skillet, heat oil over medium-high heat. Add poblano peppers and onion; cook and stir 4-6 minutes or until tender.
Stir in tomatoes, olives, garlic, pepper and salt. Bring to a boil. Adjust heat to maintain a gentle simmer. Add fillets. Cook, covered, 8-10 minutes or until fish just begins to flake easily with a fork. Sprinkle with cilantro. Serve with lemon wedges and, if desired, bread. Yield: 4 servings.

[Kitchen Witch]

Pecan-Coconut Crusted Tilapia



2 large eggs
1/2 cup unsweetened finely shredded coconut
1/2 cup finely chopped pecans
1/2 teaspoon salt
1/4 teaspoon crushed red pepper flakes
4 tilapia fillets (6 ounces each)
2 tablespoons canola oil



In a shallow bowl, whisk eggs. In a separate shallow bowl, combine coconut, pecans, salt and pepper flakes. Dip fillets in eggs, then in coconut mixture, patting to help coating adhere.
In a large skillet, heat oil over medium heat. In batches, add tilapia and cook 2-3 minutes on each side or until lightly browned and fish just begins to flake easily with a fork. Yield: 4 servings.

Editor's Note: Look for unsweetened coconut in the baking or health food section.

[Kitchen Witch]

Salmon with Spinach & White Beans


4 salmon fillets (4 ounces each)
2 teaspoons plus 1 tablespoon olive oil, divided
1 teaspoon seafood seasoning
1 garlic clove, minced
1 can (15 ounces) white kidney or cannellini beans, rinsed and drained
1/4 teaspoon salt
1/4 teaspoon pepper
1 package (8 ounces) fresh spinach
Lemon wedges


Preheat broiler. Rub fillets with 2 teaspoons oil; sprinkle with seafood seasoning. Place on a greased rack of a broiler pan. Broil 5-6 in. from heat 6-8 minutes or until fish just begins to flake easily with a fork.
Meanwhile, in a large skillet, heat remaining oil over medium heat. Add garlic; cook 15-30 seconds or until fragrant. Add beans, salt and pepper, stirring to coat beans with garlic oil. Stir in spinach until wilted. Serve salmon with spinach mixture and lemon wedges. Yield: 4 servings.

[Kitchen Witch]

Tilapia Tostadas


1/4 cup all-purpose flour
1 teaspoon chili powder
1/2 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon garlic powder
4 tilapia fillets (6 ounces each)
1 tablespoon butter
8 corn tortillas (6 inches)
Cooking spray
2 cups angel hair coleslaw mix
2 tablespoons reduced-fat mayonnaise
2 tablespoons reduced-fat sour cream
1 tablespoon lime juice
1 teaspoon grated lime peel
1 cup canned black beans, rinsed and drained
1/2 avocado, thinly sliced



In a large resealable plastic bag, combine the flour, chili powder, salt, pepper and garlic powder. Add tilapia fillets, one at a time, and shake to coat.
In a large nonstick skillet over medium heat, cook fillets in butter for 5-6 minutes on each side or until fish flakes easily with a fork. Meanwhile, place tortillas on a baking sheet and spritz with cooking spray. Broil 3-4 in. from the heat for 2-3 minutes on each side or until crisp.
In a small bowl, toss the coleslaw mix, mayonnaise, sour cream, lime juice and peel. Cut fish into large pieces. On each tortilla, layer coleslaw, black beans, fish and avocado. Yield: 4 servings.

[Kitchen Witch]

Crispy Beer Battered Fish


1/2 cup cornstarch
1-1/2 teaspoons baking powder
3/4 teaspoon salt
1/2 teaspoon Creole seasoning
1/4 teaspoon paprika
1/4 teaspoon cayenne pepper
1 cup all-purpose flour, divided
1/2 cup 2% milk
1/3 cup beer or nonalcoholic beer
2 cups crushed unsalted top saltines (about 40)
4 cod fillets (6 ounces each)
Oil for deep-fat frying


In a shallow bowl, combine the cornstarch, baking powder, salt, Creole seasoning, paprika, cayenne and 1/2 cup flour. Stir in milk and beer until smooth. Place crackers and remaining flour in separate shallow bowls. Coat fillets with flour, then dip in batter and coat with crackers.
In an electric skillet or deep-fat fryer, heat oil to 375°. Fry fish in batches for 2-3 minutes on each side or until golden brown. Drain on paper towels. Yield: 4 servings.

Editor's Note: The following spices may be substituted for 1 teaspoon Creole seasoning: 1/4 teaspoon each salt, garlic powder and paprika; and a pinch each of dried thyme, ground cumin and cayenne pepper.

[Kitchen Witch]

Baked Cod Piccata with Asparagus


1 pound fresh asparagus, trimmed
1/4 cup water
1 pound cod fillet, cut into four pieces
2 tablespoons lemon juice
1 teaspoon salt-free lemon-pepper seasoning
1/2 teaspoon garlic powder
2 tablespoons butter, cubed
2 teaspoons capers
Minced fresh parsley, optional


Place asparagus in an ungreased 11x7-in. baking dish; add water. Arrange cod over asparagus. Sprinkle with lemon juice, lemon pepper and garlic powder. Dot with butter; sprinkle with capers.
Bake, uncovered, at 400° for 12-15 minutes or until fish flakes easily with a fork and asparagus is tender. If desired, sprinkle with parsley. Yield: 4 servings.

[Kitchen Witch]

Crispy Fish & Chips


4 cups frozen steak fries
4 salmon fillets (6 ounces each)
1 to 2 tablespoons prepared horseradish
1 tablespoon grated Parmesan cheese
1 tablespoon Worcestershire sauce
1 teaspoon Dijon mustard
1/4 teaspoon salt
1/2 cup panko (Japanese) bread crumbs
Cooking spray


Preheat oven to 450°. Arrange steak fries in a single layer on a baking sheet. Bake on lowest oven rack 18-20 minutes or until light golden brown.
Meanwhile, place salmon on a foil-lined baking sheet coated with cooking spray. In a small bowl, mix horseradish, cheese, Worcestershire sauce, mustard and salt; stir in panko. Press mixture onto fillets. Spritz tops with cooking spray.
Bake salmon on middle oven rack 8-10 minutes or until fish just begins to flake easily with a fork. Serve with fries. Yield: 4 servings.

[Kitchen Witch]

Creamy Salmon Linguine


8 ounces uncooked linguine
1 bunch broccoli, cut into florets
2 tablespoons butter
2 garlic cloves, minced
2 cups heavy whipping cream
2 tablespoons lemon juice
1 pound fully cooked salmon, flaked
1/4 teaspoon salt
1/4 teaspoon pepper
1 cup shredded Parmesan cheese
3 tablespoons minced fresh basil or 1 tablespoon dried basil
2 tablespoons capers, drained
2 teaspoons grated lemon peel



Cook linguine according to package directions, adding broccoli during the last 5 minutes of cooking.
Meanwhile, in a large skillet, heat butter over medium heat. Add garlic; cook and stir 1 minute. Stir in cream and lemon juice. Bring to a boil. Reduce heat; simmer, uncovered, 2-3 minutes or until slightly thickened, stirring constantly.
Add salmon, salt and pepper; heat through. Drain linguine and broccoli; add to skillet. Stir in cheese, basil, capers and lemon peel. Yield: 5 servings.

[Kitchen Witch]

Pretzel-Crusted Catfish Bites



1-1/2 pounds catfish fillets, cut into 1-inch pieces
1/2 teaspoon salt
1/2 teaspoon pepper
2 eggs
1/3 cup Dijon mustard
2 tablespoons 2% milk
1/2 cup all-purpose flour
4 cups honey mustard miniature pretzels, finely crushed
Oil for frying
Lemon wedges, optional



Sprinkle catfish with salt and pepper. In a shallow bowl, whisk eggs, mustard and milk. Place flour and crushed pretzels in separate shallow bowls. Dip fish in flour to coat all sides; shake off excess. Dip in egg mixture, then in pretzels, patting to help coating adhere.
Heat 1/4 in. of oil to 375° in an electric skillet. Fry fish, a few pieces at a time, 1-2 minutes on each side or until fish flakes easily with a fork. Drain on paper towels. If desired, serve with lemon wedges. Yield: 4 servings.

[Kitchen Witch]

Curried Halibut Skillet


4 halibut fillets (4 ounces each)
1/2 teaspoon salt
4 teaspoons curry powder
2 tablespoons olive oil, divided
1 large sweet onion, chopped
1 can (14-1/2 ounces) diced tomatoes, undrained
2 tablespoons lime juice
1-1/2 teaspoons grated lime peel
1 teaspoon minced fresh gingerroot
1/4 cup flaked coconut, toasted
1/4 cup minced fresh cilantro


Sprinkle fillets with salt; coat with curry. In a large nonstick skillet coated with cooking spray, brown fillets in 1 tablespoon oil; remove and set aside.
In the same pan, saute onion in remaining oil for 1 minute. Stir in the tomatoes, lime juice, lime peel and ginger. Bring to a boil. Return fillets to the pan; cover and simmer for 10-12 minutes or until fish flakes easily with a fork. Serve with tomato mixture; sprinkle with coconut and cilantro. Yield: 4 servings.

[Kitchen Witch]

Lemon-Parsley Baked Cod


3 tablespoons lemon juice
3 tablespoons butter, melted
1/4 cup all-purpose flour
1/2 teaspoon salt
1/4 teaspoon paprika
1/4 teaspoon lemon-pepper seasoning
4 cod fillets (6 ounces each)
2 tablespoons minced fresh parsley
2 teaspoons grated lemon peel


Preheat oven to 400°. In a shallow bowl, mix lemon juice and butter. In a separate shallow bowl, mix flour and seasonings. Dip fillets in lemon juice mixture, then in flour mixture to coat both sides; shake off excess.
Place in a 13x9-in. baking dish coated with cooking spray. Drizzle with remaining lemon juice mixture. Bake 12-15 minutes or until fish just begins to flake easily with a fork. Mix parsley and lemon peel; sprinkle over fish. Yield: 4 servings.

[Kitchen Witch]

Spicy Tilapia Rice Bowl


4 tilapia fillets (4 ounces each)
1-1/4 teaspoons Cajun seasoning
3 tablespoons olive oil, divided
1 medium yellow summer squash, halved lengthwise and sliced
1 package (16 ounces) frozen pepper and onion stir-fry blend
1 can (14-1/2 ounces) diced tomatoes, drained
1 envelope fajita seasoning mix
1 can (15 ounces) black beans, rinsed and drained
1/8 teaspoon salt
1/8 teaspoon pepper
3 cups hot cooked brown rice
Optional toppings: cubed avocado, sour cream and salsa


Sprinkle fillets with Cajun seasoning. In a large skillet, heat 2 tablespoons oil over medium heat. Add fillets; cook 4-6 minutes on each side or until fish just begins to flake easily with a fork. Remove and keep warm. Wipe pan clean.
In same skillet, heat remaining oil. Add squash; cook and stir 3 minutes. Add stir-fry blend and tomatoes; cook 6-8 minutes longer or until vegetables are tender. Stir in fajita seasoning mix; cook and stir 1-2 minutes longer or until slightly thickened.
In a small bowl, mix beans, salt and pepper. Divide rice among four serving bowls; layer with beans, vegetables and fillets. Serve with toppings as desired. Yield: 4 servings.

[Kitchen Witch]

Walnut-Crusted Salmon


4 salmon fillets (4 ounces each)
4 teaspoons Dijon mustard
4 teaspoons honey
2 slices whole wheat bread, torn into pieces
3 tablespoons finely chopped walnuts
2 teaspoons canola oil
1/2 teaspoon dried thyme



Preheat oven to 400°. Place salmon on a baking sheet coated with cooking spray. Mix mustard and honey; brush over salmon. Place bread in a food processor; pulse until coarse crumbs form. Transfer to a small bowl. Stir in walnuts, oil and thyme; press onto salmon.
Bake 12-15 minutes or until topping is lightly browned and fish just begins to flake easily with a fork. Yield: 4 servings.

[Kitchen Witch]

Tuna Cakes with Mustard Mayo



2 large eggs, beaten
3 tablespoons minced fresh parsley, divided
1/2 teaspoon seafood seasoning
2 cans (5 ounces each) light water-packed tuna, drained and flaked
1/2 cup seasoned bread crumbs
1/2 cup shredded carrot
2 tablespoons butter, divided
1 package (12 ounces) frozen peas
1/4 teaspoon pepper
1/3 cup mayonnaise
1 tablespoon Dijon mustard
1 teaspoon 2% milk



In a large bowl, combine the eggs, 2 tablespoons parsley and seafood seasoning. Stir in the tuna, bread crumbs and carrot. Shape into eight patties.
In a large skillet, brown patties in 1 tablespoon butter for 3-4 minutes on each side or until golden brown.
Meanwhile, microwave peas according to package directions. Stir in the pepper and remaining butter and parsley. Combine the mayonnaise, mustard and milk. Serve with tuna cakes and peas. Yield: 4 servings.

[Kitchen Witch]

Lemon-Pepper Tilapia with Mushrooms


2 tablespoons butter
1/2 pound sliced fresh mushrooms
3/4 teaspoon lemon-pepper seasoning, divided
3 garlic cloves, minced
4 tilapia fillets (6 ounces each)
1/4 teaspoon paprika
1/8 teaspoon cayenne pepper
1 medium tomato, chopped
3 green onions, thinly sliced

In a 12-in. skillet, heat butter over medium heat. Add mushrooms and 1/4 teaspoon lemon pepper; cook and stir 3-5 minutes or until tender. Add garlic; cook 30 seconds longer.
Place fillets over mushrooms; sprinkle with paprika, cayenne and remaining lemon pepper. Cook, covered, 5-7 minutes or until fish just begins to flake easily with a fork. Top with tomato and green onions. Yield: 4 servings.

[Kitchen Witch]

Fruity Halibut Steaks



1 cup chopped fresh pineapple
1 cup chopped peeled mango
2/3 cup chopped sweet red pepper
1 medium tomato, seeded and chopped
1/3 cup chopped seeded peeled cucumber
1/4 cup minced fresh cilantro
2 tablespoons chopped seeded jalapeno pepper
2 tablespoons lime juice
6 halibut steaks (8 ounces each)
2 tablespoons olive oil
1/2 teaspoon salt
1/2 teaspoon pepper


In a small bowl, combine the first eight ingredients; chill until serving.
Brush halibut with oil; sprinkle with salt and pepper. Moisten a paper towel with cooking oil; using long-handled tongs, lightly coat the grill rack. Grill halibut, covered, over high heat or broil 3-4 in. from the heat for 3-5 minutes on each side or until fish flakes easily with a fork. Serve with salsa. Yield: 6 servings.

[Kitchen Witch]

Tuna with Citrus Ponzu Sauce


1/2 teaspoon Chinese five-spice powder
1/4 teaspoon salt
1/4 teaspoon cayenne pepper
4 tuna steaks (6 ounces each)
1 tablespoon canola oil
1/4 cup orange juice
2 green onions, thinly sliced
1 tablespoon lemon juice
1 tablespoon reduced-sodium soy sauce
2 teaspoons rice vinegar
1 teaspoon brown sugar
1/4 teaspoon minced fresh gingerroot



Combine the five-spice powder, salt and cayenne; sprinkle over tuna steaks. In a large skillet, cook tuna in oil over medium heat for 2-3 minutes on each side for medium-rare or until slightly pink in the center; remove and keep warm.
Combine the orange juice, onions, lemon juice, soy sauce, vinegar, brown sugar and ginger; pour into skillet. Cook for 1-2 minutes or until slightly thickened. Serve with tuna. Yield: 4 servings.

[Kitchen Witch]

Salmon Veggie Packets



2 tablespoons white wine
1 tablespoon olive oil
1/4 teaspoon salt
1/4 teaspoon pepper
2 medium sweet yellow peppers, julienned
2 cups fresh sugar snap peas, trimmed
SALMON:
2 tablespoons white wine
1 tablespoon olive oil
1 tablespoon grated lemon peel
1/2 teaspoon salt
1/4 teaspoon pepper
4 salmon fillets (6 ounces each)
1 medium lemon, halved




Preheat oven to 400°. Cut four 18x15-in. pieces of parchment paper or heavy-duty foil: fold each crosswise in half, forming a crease. In a large bowl, mix wine, oil, salt and pepper. Add vegetables and toss to coat.
In a small bowl, mix the first five salmon ingredients. To assemble, lay open one piece of parchment paper; place a salmon fillet on one side. Drizzle with 2 teaspoons wine mixture; top with one-fourth of the vegetables.
Fold paper over fish and vegetables; fold the open ends two times to seal. Repeat with remaining packets. Place on baking sheets.
Bake 12-16 minutes or until fish just begins to flake easily with a fork, opening packets carefully to allow steam to escape.
To serve, squeeze lemon juice over vegetables. Yield: 4 servings.

[Kitchen Witch]

Cod with Raspberry Sauce


1-1/2 pints fresh raspberries
1/4 cup water
2 tablespoons brown sugar
1 tablespoon balsamic vinegar
1 teaspoon salt, divided
1/8 teaspoon plus 1/2 teaspoon coarsely ground pepper, divided
1/4 cup butter, softened
4 cod fillets (6 ounces each)
2 tablespoons canola oil
Fresh minced mint leaves, optional



Preheat oven to 375°. Reserve 1/2 cup raspberries. In a small saucepan, combine water, brown sugar, vinegar and remaining raspberries; bring to a boil. Reduce heat; simmer, covered, 4-6 minutes or until sugar is dissolved and raspberries have broken down, stirring occasionally. Press raspberry mixture through a fine-mesh strainer into a bowl; discard seeds. Stir in 1/2 teaspoon salt and 1/8 teaspoon pepper; return to pan. Bring to a boil. Reduce heat; simmer, uncovered, 2-3 minutes or until liquid is reduced to 1/2 cup.
In a small bowl, stir butter until smooth. Stir in remaining salt and pepper. Spread butter mixture over fillets.
In a large ovenproof skillet, heat oil over medium heat. Add fillets; cook 1-2 minutes on each side. Bake 6-8 minutes or until fish just begins to flake easily with a fork. Serve with sauce. Top with reserved raspberries and, if desired, mint. Yield: 4 servings (1/2 cup sauce).

[Kitchen Witch]

Pesto Fish with Pine Nuts



2 envelopes pesto sauce mix, divided
4 cod fillets (6 ounces each)
1/4 cup olive oil
1/2 cup shredded Parmesan or Romano cheese
1/2 cup pine nuts, toasted


Prepare one envelope pesto sauce mix according to package directions; set aside. Sprinkle fillets with remaining pesto mix, patting to help adhere.
In a large skillet, heat oil over medium heat. Add fillets; cook 4-5 minutes on each side or until fish just begins to flake easily with a fork. Remove from heat. Sprinkle with cheese and pine nuts. Serve with pesto sauce. Yield: 4 servings.

[Kitchen Witch]

Speedy Salmon Stir-Fry


1/4 cup reduced-fat honey mustard salad dressing
2 tablespoons orange juice
1 tablespoon minced fresh gingerroot
1 tablespoon reduced-sodium soy sauce
1 tablespoon molasses
1 teaspoon grated orange peel
4 teaspoons canola oil, divided
1 pound salmon fillets, skinned and cut into 1-inch pieces
1 package (16 ounces) frozen stir-fry vegetable blend
2-2/3 cups hot cooked brown rice
1 tablespoon sesame seeds, toasted


In a small bowl, whisk the first six ingredients. In a large skillet, heat 2 teaspoons oil over medium-high heat. Add salmon; cook and gently stir 3-4 minutes or until fish just begins to flake easily with a fork. Remove from pan.
In same pan, heat remaining oil. Add vegetable blend; stir-fry until crisp-tender. Add salad dressing mixture. Return salmon to skillet. Gently combine; heat through. Serve with rice; sprinkle with sesame seeds. Yield: 4 servings.

[Kitchen Witch]

Peppered Tuna Kabobs



1/2 cup frozen corn, thawed
4 green onions, chopped
1 jalapeno pepper, seeded and chopped
2 tablespoons coarsely chopped fresh parsley
2 tablespoons lime juice
1 pound tuna steaks, cut into 1-inch cubes
1 teaspoon coarsely ground pepper
2 large sweet red peppers, cut into 2x1-inch pieces
1 medium mango, peeled and cut into 1-inch cubes


For salsa, in a small bowl, combine the first five ingredients; set aside.
Rub tuna with pepper. On four metal or soaked wooden skewers, alternately thread red peppers, tuna and mango.
Place skewers on greased grill rack. Cook, covered, over medium heat, turning occasionally, until tuna is slightly pink in center (medium-rare) and peppers are tender, 10-12 minutes. Serve with salsa. Yield: 4 servings.

[Kitchen Witch]

Fish Amandine

Avoid a sticky situation and the need for a lot of cooking oil by cooking the fish in a nonstick skillet sprayed with a little nonstick coating.

1 pound fresh or frozen skinless cod or orange roughy fillets (about 1/2 inch thick)

2 tablespoons all-purpose flour

1/4 teaspoon lemon-pepper seasoning

1 tablespoon skim milk

Nonstick spray coating

3 tablespoons toasted sliced almonds

2 teaspoons margarine

1 tablespoon snipped parsley

1 tablespoon lemon juice

Thaw fish, if frozen. Cut into 4 equal portions. Rinse; pat dry with paper towels. In a shallow dish stir together the flour and lemon-pepper seasoning. Generously brush both sides of the fish with the milk. Dip into flour mixture; turn to coat.

Spray a cold large nonstick skillet with nonstick coating. Preheat over medium heat. Cook fish in hot skillet for 3 to 4 minutes or until the coating is golden. Turn and cook for 3 to 4 minutes more or just until fish begins to flake easily. Transfer fish to dinner plates; keep warm.

Remove skillet from heat. If necessary, drain and scrape extra coating from skillet and discard. Add the almonds and margarine to the skillet. Stir over low heat until margarine is melted. Stir in parsley and lemon juice. Spoon mixture over fish. Serve immediately.

Yield: 4 servings



Crunchy Fish Nuggets


1 pound skinless halibut fillets or other white fish fillets

Egg substitute equivalent to 1 egg (2 egg whites, beaten)

2 tablespoons skim milk

1/4 cup grated Parmesan cheese

1/4 cup cornflake crumbs or plain dry bread crumbs

1/2 teaspoon paprika

Preheat oven to 450 degrees. Rinse fish and pat dry. Cut fish into 24 bite-size pieces. Set aside. In a medium bowl, combine egg substitute and skim milk. In a large plastic bag with a tight-fitting seal, combine Parmesan cheese, cornflake crumbs, and paprika. Add fish chunks to egg mixture, stirring until well coated. Using a slotted spoon, remove fish from egg mixture and place several in bag with crumb mixture. Seal bag and toss until fish is well coated with crumbs. Repeat until all fish is coated.

Arrange fish in a single layer on a baking sheet or in a shallow baking pan. Bake about 5 minutes or until fish flakes easily with a fork.

Yield: 4 servings



Fish and Vegetable Dinner


Melt 2 tablespoons margarine spread in large frying pan; add 1 cup water.

Add the following ingredients to the above mixture and simmer, covered, for 15-20 minutes.

2 large potatoes, cut in wedges, leave skin on

3 large carrots, pared and cut in thick slices

1 large onion, cut into cubes

3 ribs of celery, cut into thick slices

Push vegetables to edges of pan, place 2 pounds frozen fish fillets in center of pan, seasoned with pepper, paprika and parsley flakes. Dot fish with margarine spread. Cover and cook until fish flakes, 10-12 minutes.

Serve with fresh lemon wedges.

Yield: 4 servings (6 oz. fish with 1 cup vegetables)



Foil Wrapped Fish Packets


4 individually frozen fish fillets (about 1 pound)

2 cups California Style vegetables

1/2 cup fat free Italian Salad Dressing

Heat grill. Place each fish fillet on 18 x 12 double thickness of heavy duty foil. Top each fillet with 1/2 cup vegetable mixture. Sprinkle 2 tablespoons salad dressing over vegetables and fish in each packet. Let stand 15 minutes to allow fish to thaw slightly. Wrap each packet securely with double-fold seal.

When ready to barbecue, place packets on gas grill over medium heat or on charcoal grill 4-6 inches from medium coals. Cook covered 15-25 minutes or until fish flakes easily with fork and vegetables are hot, rearranging packets once halfway through cooking.

Microwave Directions:

Arrange fillets in 10 x 6 inch (1 1/2 qt.) or 8 inch square microwave-safe baking dish. Top with vegetables and salad dressing. Cover with microwave-safe plastic wrap; open plastic wrap in one corner to release steam. Microwave on HIGH for 10 to 18 minutes or until fish flakes easily with fork and vegetables are hot, rearranging fillets once through cooking



Fillet Provencale


1 medium onion, sliced

2 tablespoons olive oil

1 clove garlic, finely chopped

1 can (16 oz.) Chunky Italian Tomato Sauce

1 jar ( 4 1/2 oz.) sliced mushrooms, drained

1/4 cup white wine

1/4 teaspoon basil

6 flounder fillets (about 1/4 lb. each)

In 8-inch square dish, combine onion, oil and garlic. Cover with plastic wrap. Microwave on HIGH 4 minutes. Stir in tomatoes, mushrooms, wine and basil. Cover, microwave on HIGH 4 minutes and at MEDIUM 3 to 5 minutes.

Place fish fillets in dish. Spoon sauce over fish. Cook, covered at HIGH 5 to 7 minutes, or until fish flakes when tested with a fork. Let stand, covered 5 minutes.

Yield: 6 Servings




Salmon and Green Bean Salad


1 (6 or 7 oz.) can salmon, drained, skin and bones removed, broken into chunks

2 cups Frozen Cut Green Beans (from 16 oz. pkg.) thawed

1 small onion, slice and separated into rings.

2 tablespoons white wine vinegar

1 tablespoon olive oil

2 teaspoons lemon juice

2 teaspoons water

3 tablespoons chopped fresh basil

1/8 teaspoon salt

1/8 teaspoon pepper

1 garlic clove, minced

1 1/2 cups shredded lettuce

1 medium tomato, cut into wedges, or 6 cherry tomatoes, halved

In medium bowl, combine salmon, green beans and onion. In small bowl, combine vinegar, olive oil, lemon juice, water, basil, salt, pepper and garlic; mix well. Pour over salmon mixture; toss.

Refrigerate to blend flavors. Serve on bed of shredded lettuce; garnish with tomatoes.

Yields: 3 one-cup servings



Homemade Fish Fingers



1 pound frozen fish fillets, partially thawed

1/2 cup seasoned bread crumbs

2 tablespoons grated Parmesan cheese

1 tablespoon minced fresh parsley

1 teaspoon grated lemon peel

1/2 teaspoon paprika

1/2 teaspoon dried thyme

1/4 teaspoon garlic powder

1/2 cup 1% buttermilk

1/4 cup plus 2 tablespoons all-purpose flour

Cut fillets into 3/4-inch strips; set aside. In a shallow bowl, combine the bread crumbs, parmesan cheese, parsley, lemon peel, paprika, thyme and garlic powder. Place buttermilk in another shallow bowl and flour in a third bowl. Coat fish strips with flour; dip into buttermilk, then coat with crumb mixture. Place on a baking sheet coated with nonstick cooking spray. Refrigerate for 20 minutes.

Bake at 425 degrees for 15-20 minutes or until fish flakes easily with a fork. Let stand for 2 minutes before removing from baking sheets.

Yield: 4 servings



Honey-Orange Marinated Salmon


1/3 cup reduced-sodium soy sauce

1/4 cup orange juice

1/4 cup honey

2 green onions, thinly sliced

1 tablespoon olive oil

1 tablespoon sherry or apple juice

1 tablespoon minced fresh gingerroot

1 salmon fillet (1 pound)

In a large resealable plastic bag, combine the first seven ingredients. Add salmon. Seal bag and turn to coat; refrigerate for 1 hour, turning several times

Line an 8-inch square baking dish with foil; coat the foil with nonstick cooking spray. Drain and discard marinade. Place salmon in prepared pan.

Bake at 350 degrees for 30-40 minutes or until fish flakes easily with a fork.

Yield: 4 servings



Lemon Tartar Sauce

1/2 cup mayonnaise with olive oil

1 tablespoon finely chopped dill pickle (low sodium)

1 tablespoon dried parsley flakes

1 teaspoon finely shredded lemon peel

1 teaspoon lemon juice

Mix all together in a small bowl and refrigerate for 1 hour or more. Yield: 10 one-tablespoon servings.



Fish Sauté with Tomatoes and Cinnamon


This versatile recipe adapts well to just about any fish, so feel free to experiment

with what’s freshest and most appealing to you.

3 tablespoons extra-virgin olive oil 2 stalks celery, chopped

1 medium onion, chopped 4 large cloves garlic, crushed or minced

1 pound Italian plum tomatoes, chopped 1 medium carrot, sliced thinly

1 bay leaf ½ teaspoon black pepper

¼ teaspoon salt ¼ teaspoon ground cinnamon

6 small fish fillets (about 1½ pounds), rinsed and patted dry

2 to 3 tablespoons fresh lemon juice, to taste

Chopped parsley, for garnish

Heat the oil in a large skillet over medium heat. Add celery, onion, and garlic to skillet. Sauté for about 2 minutes, stirring constantly, adjusting heat if necessary so mixture doesn’t brown.

Add tomatoes, carrot, bay leaf, pepper, salt, and cinnamon and cook for 5 minutes. Adjust pepper and cinnamon, if desired. Make 6 depressions in the mixture; place fish in depressions. Spoon hot vegetables over fish to cover. Cook over medium heat for 3 to 5 minutes, or until fish is opaque all the way through.

Sprinkle the lemon juice over all, cover the skillet, and remove from heat. Let the skillet sit for about 5 minutes before serving so the flavors can permeate the fish. Remove bay leaf and garnish with parsley.

COOK’S TIP: Good fish fillet choices for this recipe include sole, flounder, haddock, cod, orange roughy, and catfish. A combination of fish is also tasty.

Yield: 6 Servings (1 fillet per serving)