Tag: fish

Lime-Cilantro Cod

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Lime-Cilantro Cod

Course: Main Course
Servings: 4
Calories: 292kcal

Ingredients

  • 1/2 cup mayonnaise
  • 1/2 cup fresh cilantro
  • 2 tbsp lime juice
  • 1 lb cod fillets

Instructions

  • In medium bowl, combine mayonnaise, chopped cilantro and lime juice. Transfer 1/4 cup to a small bowl and set aside to serve as sauce with fish.
  • Brush fish with remaining mayonnaise mixture.
  • Spray a large skillet with cooking spray and heat over medium-high heat. Add cod fillets and cook turning once, for 8 minutes or until fish is firm but moist. Serve with cilantro-lime sauce.

Nutrition

Serving: 3oz | Calories: 292kcal | Carbohydrates: 1g | Protein: 20g | Fat: 23g | Cholesterol: 57mg | Sodium: 228mg | Potassium: 237mg | Fiber: 0g | Calcium: 14mg | Phosphorus: 128mg

Oven-Fried Catfish

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Oven-Fried Catfish

Course: Main Course
Servings: 4
Calories: 250kcal

Ingredients

  • 1  egg white
  • 1/4 cup cornmeal
  • 1/4 cup panko bread crumbs
  • 1 tsp salt-free Cajun seasoning
  • 1 lb catfish fillets

Instructions

  • Heat oven to 450° F. Spray the surface of a flat, nonstick baking sheet with  cooking spray.
  • Beat the egg white in a shallow bowl until very soft peaks form. Do not over-beat.
  • Place flour on a sheet of wax paper.
  • On a separate sheet of wax paper, combine the cornmeal, panko and Cajun seasoning.
  • Cut catfish fillet so you have a total of 4 pieces. Dip the fish in the flour and shake off excess
  • Dip flour coated fish in the egg white, then roll in the cornmeal mixture.
  • Place fish on the baking pan, and repeat steps 6 to 9 with all the fish fillets.
  • Spray the tops of the fish fillets with cooking spray and bake for 10 to 12 minutes, until the bottom of the fillets are browned and the fish is sizzling. Remove pan from the oven and turn fish over.
  • Return fish to oven and bake about 5 minutes longer until fillets are browned and crisp.

Nutrition

Serving: 30z | Calories: 250kcal | Carbohydrates: 19g | Protein: 22g | Fat: 10g | Cholesterol: 53mg | Sodium: 124mg | Potassium: 401mg | Fiber: 1g | Calcium: 26mg | Phosphorus: 262mg

Honey Rubbed Salmon

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Honey Rubbed Salmon

Course: Main Course
Servings: 4
Calories: 323kcal

Ingredients

  • 3 tbsp honey
  • 3 1/2 tsp  lemon peel
  • 1/2 tsp black pepper
  • 1/2 tsp garlic powder
  • 1 tsp hot water
  • 16 oz salmon fillets
  • 2 tbsp olive oil
  • 3 cups arugula

Instructions

  • Place honey, grated lemon peel, ground pepper, garlic powder and hot water in a small bowl and whisk until blended. With gloved hands, rub mixture over salmon fillets.
  • Heat olive oil in a skillet over medium heat. Add spice-rubbed salmon fillets and cook 4 minutes. Carefully turn fillets with a spatula.
  • Reduce heat to medium-low and cook an additional 4 to 6 minutes, until fish turns opaque throughout and flakes easily when tested with a fork.
  • Arrange 1/2-cup arugula on each plate. Place salmon fillet on top of arugula and garnish with a sprig of fresh dill.

Notes

Serving Size: 3-1/2 ounces salmon, 3/4 cup arugula

Nutrition

Calories: 323kcal | Carbohydrates: 15g | Protein: 23g | Fat: 19g | Cholesterol: 62mg | Sodium: 66mg | Potassium: 454mg | Fiber: 0g | Calcium: 42mg | Phosphorus: 261mg

Cod Fillet Tacos

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Cod Fillet Tacos

Salsa blanca is a great addition to this favorite. Try adding a litle dill weed to make these tacos superb!
Course: Main Course
Servings: 6
Calories: 363kcal

Ingredients

  • 1 1/2 cups cabbage
  • 1/2 cup  red onion
  • 1/2 bunch cilantro
  • 1 garlic clove
  • 2  limes
  • 1 lb cod fillets
  • 1/2 tsp ground cumin
  • 3/4 tsp chili powder
  • 1/2 tsp black pepper
  • 1 tbsp olive oil
  • 3 tbsp cucumber, grated
  • 1/2 cup mayonnaise
  • 1/4 cup  sour cream
  • 2 tbsp  milk
  • 12  corn tortillas, 6-inch size

Instructions

  • Shred cabbage and chop onion and cilantro. Set aside. Mince garlic.
  • Place the fish fillets in a dish and squeeze lime juice from half a lime over fish. Sprinkle fillets with minced garlic, cumin, chili powder, black pepper and olive oil. Turn filets to coat with marinade and refrigerate for 15 to 30 minutes.
  • Make salsa blanca by combining cucumber, mayonnaise, sour cream, milk and juice of half a lime. Stir to combine and place in refrigerator to chill.
  • Turn oven on to broil. Cover broiler pan with foil. Broil fish until the flesh turns opaque and white, and the fish flakes easily, about 10 minutes. Remove from oven, cool slightly and flake fish into large pieces.
  • While the fish is cooking, heat the corn tortillas, one by one, in a pan, until soft and warm. To assemble tacos place a piece of fish on tortilla and top with salsa blanca, cabbage, red onion, cilantro and lime wedges.

Nutrition

Serving: 2tacos | Calories: 363kcal | Carbohydrates: 30g | Protein: 18g | Fat: 19g | Cholesterol: 40mg | Sodium: 194mg | Potassium: 513mg | Fiber: 4g | Calcium: 138mg | Phosphorus: 328mg