Awesome fish!

[HealthyHopes]

Bump, Bump, BUMP!! Because those who have not yet tried this recipe REALLY NEED TO!!

[DebbyC]

OMG I am having the best leftover lunch! I made mine last night with tilapia loins - nice and thick....yum - served with roasted asparagus, salad and my own tartar sauce with a little wasabi and cilantro in it. SO loved it as well.

I need to read back thru - has anyone tried baking them? I HATE frying things!

[HealthyHopes]

I haven't tried baking them, but I bet that would be good too--to get the fish to brown like it does when frying it, maybe you could broil it for a few minutes after baking it? I think I'll actually try that next.

Hey, can you give me the recipe for your tartar sauce? I love cilantro and I love wasabi so it really sounds delicious!

[DebbyC]

my tartar sauce is one of those no recipe things...a dollop of mayo, a few capers [not even sure that they add to the taste!] slice of onion, half a dill pickle - I chopped the onion, capers, pickle to almost mush with my pampered chef chopper, stirred it into mayo, added a squirt of lemon juice for the wasabi and cilantro - I have them in those tubes so I just squirted a little bit in, tasted, added a bit more....

I never tried the wasabi/cilantro before - I normaly use horseradish but thought I'd give it a try. I can't remember when I last bought tartar sauce - years, maybe once in 20 years....

[HealthyHopes]

Mmmmmm!!! sounds delicious Debby--thanks, I'll have to try it!

[HealthyHopes]

Debby, I baked my parmesean crusted fish (tilopia filet) tonite and it was actually really good!!! I might even say better--you could taste the cheese more and it was not oily or anything. I baked it at 425* for about 15 minutes and then I broiled it for about 4 or 5 minutes. It was delicious! Oh and I made some tartar sauce with mayo, a chopped up sweet pickle and a few chopped up capers..mmmmmmm mmmm!!!!

[hdonovan]

Just wanted to add that I made this parmesan crust recipe last night but made it with chicken breasts instead of the fish. Cooked it in the oven on parchment paper at 400 and it turned out amazingly! From looking at it you couldn't tell that it wasn't breaded!

Thanks for the awesome idea! This one is a keeper. Gonna try it with fish next time...

[auemma]

Thanks - this was lovely - made it tonight... I will try baking the next time and see how that goes. Delish.

[recipelover]

This is such a good recipe and I thought all the new users could really like to try it. (see page 1 of this link)

[picklefoot]

I tried this on tilapia and it was great. Anyone have any other recipes for tuna steaks?

[recipelover]

As the title says--Awesome fish. This is definitely our favorite way to make fish and chicken.

[ami]

4 Easy Ways to Cook Fish

Grilling is just one great way to prepare fish. Here are four additional cooking techniques that will help you add more fish to your diet.

You can sauté fish:
Works with any type of skinless fish fillet. First, season the fish as desired. Then heat 1 to 2 tablespoons of extra-virgin olive oil in a skillet over medium-high heat. Cook the fish for 2 to 3 minutes per side per 3/4 inch of thickness. (The thicker the fish, the longer the cooking time.)

You can poach fish:
Works best with firm-fleshed fish fillets or steaks. Place the fish in a saucepan or deep skillet and add enough fish stock, water, or wine (on later Phases) to barely cover the fish, along with seasonings of your choice, such as herbs or onions. Bring the liquid to a simmer over medium heat (do not boil). Simmer the fish for 10 minutes or until the center is opaque. Remove the fish with a slotted spatula. You can use the fish stock or water poaching liquid to make a Phase 1 sauce; use the wine poaching liquid to make a Phase 2 sauce.

You can bake fish:
Lightly coat a baking sheet with cooking spray. Arrange seasoned fish fillets on the baking sheet and bake for 7 to 10 minutes per inch of thickness. It's not necessary to flip the fish.

You can broil fish:
Works with any type of fish steak. Season the steaks and brush with extra-virgin olive oil. Place them on a broiler-pan rack and broil 4 to 6 minutes on each side, or until just opaque in the center. Allow more cooking time for steaks thicker than an inch.

How do you know whether your fish is done?
Simply test with a fork at its thickest point. Perfectly cooked fish should be opaque and flake easily when tested with a fork. Undercooked fish looks raw. Salmon and tuna are the exception, as both can be served pink on the inside as long as they are very fresh. Note: To maintain freshness and taste, make sure to thaw frozen fish in the refrigerator — not at room temperature, under warm water, or in the microwave.

[ami]

Go Fish for Dinner

An excellent source of heart-healthy omega-3 fatty acids, fish is easy to prepare and naturally flavorful. This recipe features fresh herbs and zesty spices for a tasty spin on a traditional fish entrée.

Baked Sea Bass With Chermoula (Phase 1)

Description
Chermoula is a flavorful Moroccan condiment, most often used in fish dishes, although it’s also fantastic on chicken, beef, and lamb. If sea bass is unavailable, try salmon, monkfish, or cod. You can use parsley in place of cilantro — or a mix of both.

Prep time: 5 minutes
Cook time: 15 minutes

Makes 4 servings

Ingredients
1 bunch cilantro, leaves and stems intact
4 garlic cloves, peeled
2 teaspoons ground cumin
1/4 teaspoon red-pepper flakes
Salt
1/4 cup extra-virgin olive oil
1/4 cup fresh lemon juice
4 (6-ounce) sea bass fillets
Black pepper

Instructions
Heat oven to 450° F.

Chop cilantro, garlic, cumin, red-pepper flakes, and a large pinch of salt in a food processor; with the machine running, drizzle in the oil and lemon juice.

Season both sides of fish with salt and pepper. Spread one-quarter of the chermoula in an ovenproof baking dish, lay fish on top, and cover evenly with remaining chermoula. Bake until fish is opaque and tender, 12 to 15 minutes. Serve hot.

Nutritional information
Per serving:
310 calories
18 g fat (3 g sat)
3 g carbohydrate
32 g protein
0 g dietary fiber
190 mg sodium

[ami]

An Elegant Fish Dinner

Fish is an excellent source of lean protein and heart-healthy fats, and it’s a natural choice on the South Beach Diet. Marinated artichokes flavor this cod recipe and the use of monounsaturated extra-virgin olive oil keeps the entrée light and healthy. This dish not only tastes delicious, it can also be prepared in 20 minutes!

Cod With Artichokes and Basil (Phase 1)

Description
Marinated artichoke hearts provide concentrated flavor and a delicious cooking liquid. Together with aromatic basil, they are the perfect foil for the flaky, light cod. You can also try pollack, haddock, snapper, or turbot for this recipe.

Prep time: 5 minutes
Cook time: 15 minutes

Makes 4 servings

Ingredients
1 1/2 pounds cod fillet
1 tablespoon plus 1 1/2 teaspoons extra-virgin olive oil
1 tablespoon dried basil
Salt and freshly ground black pepper
10 ounces marinated artichoke hearts (about 12 pieces), plus 1 tablespoon liquid from jar

Instructions
Heat oven to 450°F.

Place cod in an ovenproof baking dish, brush with oil, sprinkle with basil, and season with salt and pepper. Arrange artichoke hearts around fish and drizzle with artichoke liquid.

Bake until fish is opaque and just flakes with a fork, 12 to 14 minutes. Remove from oven and serve hot.

Nutritional information
Per serving:
250 calories
10 g fat (1 g sat)
8 g carbohydrate
33 g protein
3 g fiber
430 mg sodium

[ami]

5 Easy Ways to Cook Fish

An excellent source of lean protein and packed with heart-healthy omega-3 fatty acids, fish is a natural choice on the South Beach Diet. Fish is not only delicious, but it’s also versatile — there are a number of healthy ways to prepare it. Here are five cooking techniques that will help you add more fish to your diet.

You can grill fish:
Grilling cooks fish fast and keeps it tender, juicy, and flavorful. Season the fish with a variety of dried and fresh herbs and spices, and garnish it with a lemon slice for a hint of citrus. With a basting brush, lightly oil the fish with a little extra-virgin olive or canola oil so it won’t stick to the grill. Fish usually cooks up on the grill in 10-20 minutes. Use a two-prong fork to poke the interior of the fish; if the inside is no longer translucent and it flakes easily, the fish is cooked.

You can sauté fish:
Works with any type of skinless fish fillet. First, season the fish as desired. Then heat 1 to 2 tablespoons of extra-virgin olive oil in a skillet over medium-high heat. Cook the fish for 2 to 3 minutes per side per 3/4 inch of thickness. (The thicker the fish, the longer the cooking time.)

You can poach fish:
Works best with firm-fleshed fish fillets or steaks. Place the fish in a saucepan or deep skillet and add enough fish stock, water, or wine (on later Phases) to barely cover the fish, along with seasonings of your choice, such as herbs or onions. Bring the liquid to a simmer over medium heat (do not boil). Simmer the fish for 10 minutes or until the center is opaque. Remove the fish with a slotted spatula. You can use the fish stock or water poaching liquid to make a Phase 1 sauce; use the wine poaching liquid to make a Phase 2 sauce.

You can bake fish:
Lightly coat a baking sheet with cooking spray. Arrange seasoned fish fillets on the baking sheet and bake for 7 to 10 minutes per inch of thickness. It's not necessary to flip the fish.

You can broil fish:
Works with any type of fish steak. Season the steaks and brush with extra-virgin olive oil. Place them on a broiler-pan rack and broil 4 to 6 minutes on each side, or until just opaque in the center. Allow more cooking time for steaks thicker than an inch.

How do you know whether your fish is done?
Simply test with a fork at its thickest point. Perfectly cooked fish should be opaque and flake easily when tested with a fork. Undercooked fish looks raw. Salmon and tuna are the exception, as both can be served pink on the inside as long as they are very fresh. Note: To maintain freshness and taste, make sure to thaw frozen fish in the refrigerator — not at room temperature, under warm water, or in the microwave.