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If you’re looking for a quick and healthy meal, look no further than your friendly fish monger. Whether it be fresh or frozen, the possibilities are endless and the recipes effortless. So let’s dive in…
As a rule cook thin fillets (1/2 inch thick), such as tilapia or catfish 3-4 minutes per side; medium (3/4 inch thick), cod or sea bass, 4-5 minutes per side; thick, halibut or swordfish steaks 6-7 minutes per side. Fish should be opaque color and browned on the outside.
Two easy preparations:
Panfrying – Creates a crispy exterior and a tender interior. Heat 1 tbsp olive oil in a large skillet over med-high heat. Season both sides of fillet with S & P and add fish to hot pan. Cook until lightly browned and crisp. Squeeze lemon juice over fish before serving or add any of the topping ideas below.
Oven-baking – Makes fish flaky and super healthy when prepared as follows. Spray a baking dish with cooking spray. Place fish in dish and drizzle fish with olive oil , lemon juice and S & P. Bake at 425 degrees for 20 minutes or until golden brown on outside.
Lemon Garlic - In a small bowl mix 3 tbsp melted butter, juice of half a lemon, 1 small garlic clove, minced, 2 tbsp chopped flat leaf parsley, S & P. Pour over top of fish and bake as above.
Salsa -Top each fillet with a spoonful of your favorite chunky salsa, or fruity salsa like mango.
Piccatta – Mix two tbsp of melted butter with lemon juice, parsley, capers and S&P.
California – Sprinkle fillets with chili powder and lime juice and bake. Upon serving top with diced avocado and scallions.