Summertime is the perfect time to
enjoy a light and delicious fish dish- here are two of my favorite recipes.
Enjoy!
1. Springtime Broiled Fish
This easy, herbed fish is also great
on a grill and makes a delicious dish for summertime entertaining.
Makes 4 servings
1¼
pounds flounder, sole, or orange roughy fillets
2
tablespoons reduced-calorie margarine
1
tablespoon lemon juice
1
teaspoon dill weed
½
teaspoon onion powder
½
teaspoon grated fresh lemon peel
¼
teaspoon dried oregano
⅛
teaspoon salt
⅛
teaspoon pepper
Dash paprika
Place
fish in a shallow broiler pan.
Place margarine in a small saucepan
and heat over low heat until almost melted. Remove from heat and stir in
remaining ingredients.
Spread half of the mixture evenly over
fish.
Place fish, margarine-side up, under a
preheated broiler. Cook 3 to 5 minutes, then turn fish, spread with remaining
margarine mixture, and broil 3 to 5 minutes more, or until fish flakes easily
when tested with a fork.
Each
Serving Provides
Calories 144
Total Fat 4g
Cholesterol 70mg
Sodium 234mg
Total Carbohydrate 0.6g
Dietary Fiber 0g
Protein 26.7g
2. Lemony Stuffed Fish
I used to make this luscious dish with
butter and serve it at all of my dinner parties. Now I use reduced-calorie
margarine instead, along with some butter flavor, and, even though I've trimmed
the fat, the result is still a wonderful party dish. (Look for butter flavor with the
extracts in most large grocery stores.)
Makes 4 servings
¼
cup reduced-calorie margarine
½
cup finely chopped onion
½
cup finely chopped celery
½
cup plain nonfat yogurt
2
tablespoons lemon juice
1
tablespoon grated fresh lemon peel
1
teaspoon imitation butter flavor
1
teaspoon paprika
1
teaspoon dill
weed
¼
teaspoon salt
4
slices whole wheat bread (1-ounce slices),
cubed
1¼
pounds flounder fillets
Preheat
oven to 375°.
Spray
a 1-quart baking dish with nonstick cooking spray.
Melt margarine in a small nonstick
skillet over medium heat. Add onion and celery and cook, stirring frequently,
until tender, about 5 minutes. Transfer to a small
bowl.
Stir in yogurt, lemon juice, lemon
peel, butter flavor, paprika, dill weed, and salt. Add bread cubes, mixing well.
Place half of the fillets in
prepared baking dish. Spoon stuffing evenly over fish. Top with remaining
fillets. Press fish down firmly onto stuffing. Sprinkle with additional
paprika.
Bake, uncovered, 30 minutes, or until
fish flakes easily when tested with a fork.
Each
Serving Provides
Calories 269
Total Fat 7.6g
Cholesterol 70mg
Sodium 569mg
Total Carbohydrate 18.9g
Dietary Fiber 3g
Protein 31.6g
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