Thursday, August 9, 2012

2 Mouthwatering Summer Fish Dishes

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
       teaspoon salt
       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

No comments:

Post a Comment