Cooking with Butter...Sole Meuniere

Sole with sauce on top.  

This is my variation of Sole Meuniere, a classic dish. If you use Sole and cook it a short amount of time, this is a dish to savor. We can not find fresh Sole around here so I buy it frozen and thaw it in the refrigerator 4 hours. Sauté two minutes on each side and put on warm plate and pour the small amount of sauce over the fish and serve. If you are using a different fish, you might need to cook longer, fish is done when you can easily flake it with a fork. (see photo) Sole is quite thin so cooks quickly.

Sole Meuniere

Cook time 10 minutes

Serves 2

Ingredients

1/2 cup all-purpose flour

Kosher salt and freshly ground black pepper

4 fresh sole fillets (or frozen), 3 to 4 ounces each

3 tablespoons butter

1/2 teaspoon grated lemon zest

3 tablespoons freshly squeezed lemon juice

1 tablespoon minced fresh parsley if desired

Directions

 Preheat the oven to 200 degrees F. Have 2 heatproof dinner plates warming.

Combine the flour, 2 teaspoons salt, and 1 teaspoon pepper in a large shallow plate. Pat the sole fillets dry with paper towels. Heat 3 tablespoons of butter in a large (12-inch) sauté pan over medium heat until it starts to brown. Dredge 2 sole fillets in the seasoned flour on both sides and place them in the hot butter. Lower the heat to medium-low and cook for 2 minutes. Turn carefully with a metal spatula and cook for 2 minutes on the other side. Put in a warm oven on warm plate and cook the other 2 pieces. If needed you can add a little more butter. When fish is done, add 1/2 teaspoon of lemon zest and 3 tablespoons of lemon juice to the pan. Pour the sauce over them, sprinkle with the parsley and serve immediately.

 Add a green salad or vegetable and maybe some rice/wild rice or potato.

Shrimp Alfredo

        

I had some heavy cream left, I always keep shrimp, shredded Parmesan cheese and peas in the freezer; as my husband said “the perfect Sunday lunch”.

I never realized how easy making Alfredo sauce was until I read the “Joy of Cooking”; now we have it in some form almost every time I have a little heavy cream on hand.   It only takes a half hour or less for this dish.

I buy frozen shrimp, because here in the Midwest, I can thaw frozen shrimp as well as the folks behind the fish and meat counter, and for less money.  None of it is really fresh here!  And, I can buy it when it’s on sale and keep it a couple months for several meals.  Frozen shrimp that says “50-70 per pound” with the tails off are a good compromise of size and price for dishes like these, as well as pasta salads or stir-fries.

I used “bowtie” pasta today, I also use spaghetti or orecchiette, depending on my mood.  

I buy real Parmigiano Reggiano and shred it in my food processor and freeze it in 1 ounce snack-size bags inside a freezer bag; ready to use.  A little of the good stuff goes a long way with flavor.  

The same with the butter; use the real thing; with only 4 ingredients in the sauce, they should be good.

 Shrimp Alfredo

  2         Ounces Pasta –Bowties, Spaghetti or Orecchiette

     ¼      Cup  Peas -- fresh or frozen

  1         Tablespoon  Butter

  6          ounces  shrimp -- frozen, thawed in refrigerator overnight

  1          teaspoon  garlic -- minced

     ¼       cup  Heavy Cream

  1           Ounce  Parmesan cheese -- shredded - divided

Thaw shrimp according to package directions; in refrigerator overnight.  Drain well.

Heat water in 2 quart saucepan.  Cook the pasta al dente; according to package directions, until tender and not rubbery.

Place the peas in a colander and drain the pasta over the peas.

Melt butter in skillet over medium heat. Sauté the shrimp 2 or 3 minutes.  Stir in garlic and sauté for a minute more.

Add the drained pasta and peas to the skillet along with heavy cream and HALF the cheese.  Toss over low heat until pasta is well coated.

Serve immediately, topped with remaining cheese.

2 Servings

Loosely adapted from "The Joy of Cooking Pasta"             

Cod with Garlic Butter Crumbs

"Polly Clingerman's Dinner Companion" is a little cooking book that concentrates on hints and methods to improve your cooking, but I liked the simplicity of this recipe for cod, which I usually have on hand in the freezer, as I buy it reasonably on sale in 10# boxes.  The lemon-garlic flavor makes it delicious and a little different.                     

Cod with Garlic Butter Crumbs

  2        slices  white bread

  2        tablespoons  butter

  1        teaspoon  garlic

  4        6 ounce  cod fillets

  2        tablespoons  lemon juice

Preheat oven to 450°.  Process bread to fine crumbs. 

Heat butter in a skillet over medium heat.  Add the minced garlic to the skillet until very lightly browned (don't overcook).

Add bread crumbs and cook until crumbs are lightly toasted.

Arrange the fish in a baking dish or on a quarter-sheet pan.  Sprinkle with the lemon juice and press the crumb mixture on top.

Bake, uncovered for 10-15 minutes, until the fish starts to flake.

Sorghum Dijon Roasted Salmon

We love salmon, and I’m always looking for new ways to prepare it.  I always have sorghum on hand, and grainy mustard too, so I combined them for the glaze this time.  My husband commented that it seems counter-intuitive that something sweet like sorghum would combine well with mustard, but we could certainly have this recipe again.  

We usually buy locally-made sorghum from Maasdam’s, from Lynnville, Iowa or from Daniel Hoover from Rich Hill, Missouri.  Sorghum is great with corn bread, in cookies, and anywhere else you might use mild molasses.                

Sorghum Dijon Roasted Salmon

  3        tablespoons  sorghum

  2          teaspoons  Grainy Mustard

     1/4      teaspoon  freshly ground black pepper

  4                     salmon fillets -- (6-ounce)

     1/2      teaspoon  salt

Preheat the oven to 450°.

Combine the sorghum, the mustard, and the black pepper in a small bowl.

Spray a baking pan lined with aluminum foil evenly with cooking spray.

Lay the salmon fillets evenly spaced on the baking pan.

Brush the top sides of the salmon fillets evenly with the sorghum mixture.

Roast for 10 minutes, until the internal temperature reaches 110°. Remove the fillets from the oven.

Sprinkle the fillets evenly with salt.

Serve hot.

Yield:  "4 (serving size: 1 fillet)"

Per Serving: 231 Calories; 6g Fat (25.4% calories from fat); 35g Protein; 7g Carbohydrate; 1g Dietary Fiber; 88mg Cholesterol; 415mg Sodium.  Exchanges: 1/2 Grain(Starch); 5 Lean Meat; 0 Fat.

Tuna TV Special

The “Purity Cookbook" was printed in 1967, and I first made this recipe in junior high home economics class.  Eating in front of the TV was still a treat for kids, and this recipe was one they thought was perfect for your homemade TV lunch. 

We still like it occasionally.  I served ours on homemade Whole Wheat Mustard Buns, with Summer Cucumbers and Sweet Peppers my husband made with cucumbers that Don and Bonnie brought us from their garden, and Home Canned Boston-style Baked Beans.  Now that’s a perfect TV dinner special!

Tuna TV Special

  5           ounces  tuna in water, canned -- drained well

     3/4    cup  cheddar cheese -- shredded

  2 1/2    tablespoons  mayonnaise

  1 1/2    tablespoons  pickle relish

  1           tablespoon  onion -- finely grated

  1 1/2    teaspoons  prepared mustard -- ballpark style

  4           sandwich buns -- hot dog or hamburger buns

Preheat oven to 350º.

Combine and blend well.

Spoon mixture into partially split sandwich buns.  Wrap each roll in aluminum foil, filling side up.  Fold ends tightly to seal.  Arrange on baking pan.

Place in preheated 350° oven for 20 minutes.

To serve, fold foil down around rolls.

4 Servings

Crunchy Dijon Cod

I like this easy way to serve fish – it’s tangy and Panko or Japanese bread crumbs make a very crunchy topping.   By only topping the fish instead of coating it all around, you don’t have any soggy crumbs from the bottom.  Serve with a green vegetable and a salad and you have a quick, delicious meal.                   

Crunchy Dijon Cod

   20     ounces  Cod -- or tilapia (5 oz. fillets)

  2        tablespoons  Dijon Mustard    

    ¼     cup  Panko

  2        tablespoons  Butter -- melted

  1        tablespoon  Parsley or Dill Weed -- snipped

            Salt and Pepper -- to taste

Heat oven to 450°.  Line a shallow baking pan with foil.  Arrange fish in a single layer on pan.  Spread mustard over fish, 1/2 tablespoon per serving.

Combine panko, butter and seasoning in a small bowl.  Sprinkle over fish, about 1 tablespoon per serving.

Bake for 10-12 minutes until fish flakes easily when tested with a fork.  Garnish with lemon.

 4 Servings

Per Serving: 186 Calories; 7g Fat (35.4% calories from fat); 26g Protein; 3g Carbohydrate; trace Dietary Fiber; 76mg Cholesterol; 240mg Sodium.  Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 Fat; 0 Other Carbohydrates.

Shrimparoni Salad

I went back to the ‘70’s for this simple shrimp salad from "Creamettes Encore Cookbook 1972".  My husband loved it…his favorite pasta shape, crisp vegetables that didn’t overwhelm the shrimp flavor, and I used homemade Cooked Salad Dressing, which is both low calorie and simple to make, and delicious.

I cooked my pasta, dressing and eggs the evening before and let the shrimp thaw overnight in the refrigerator.  I simply combined everything a few hours before lunch and let it chill until we were ready to eat.

We are both shrimp fans, and the recipe actually called for frozen cooked shrimp, which is the easiest way for us to get our shrimp fix here in the Midwest.  Fresh shrimp simply isn’t fresh here.

I served it with a muffin and fresh Missouri peaches for dessert…great on a very hot summer day.                     

                            Shrimparoni Salad

  7            Ounces  Macaroni -- 2 cups uncooked (I used shells)

  10         Ounces  Frozen Cooked Shrimp -- thawed and drained

  1 1/2    Cups  Celery -- diced

     3/4    Cup  Cucumber -- diced

     1/2    Cup  Cooked Salad Dressing or Mayonnaise or Miracle Whip

  1           Tablespoon  Onion -- grated or finely chopped

  1           Teaspoon  Seasoned Salt

  1           Large  Egg -- hard cooked, sliced

               Cucumber Slices -- for garnish

               Black Olive Slices -- for garnish

Prepare macaroni according to directions for salad use.  Defrost shrimp per package directions and drain well. 

Combine macaroni, shrimp, celery, cucumber, cooked dressing or mayonnaise, onion, salt and pepper. 

Chill well before serving.

Garnish with egg slices and cucumber slices and olives if desired.

**To hard cook eggs, in small saucepan, cover with water, bring to a boil, remove from heat and cover, let stand for 15 minutes (set your timer).  Drain and cover with cold water (I usually add ice to it).

When cool, remove from water and refrigerate or peel and prepare.

6 Main Dish Servings

Salmon Croquettes

This Salmon Croquettes recipe from the Southern Living Magazine caught my eye as it has no filler in it. I I did wonder how it would hold together but I am happy to report that it worked very well and tasted good. Bettie decided that she liked it better than salmon patties with cracker crumbs for filler. I thought they stayed moist and you could taste the salmon. They are a little harder to handle and you need to be careful turning them over while they are browning. I did mince the celery and onion fine so they would cook through and the time was just right.

 Serve with GF tartar sauce, dill sauce or lemon slices.

Salmon Croquettes

1 can (14.75 oz.) Salmon

½ cup minced celery

½ cup minced onion

2 large eggs beaten

½ to 1 teaspoon table salt

½ to 1 teaspoon black pepper

Small amount of cooking oil

 Drain Salmon: remove and discard skin and bones. Flake salmon and place in a medium bowl. Stir celery and next 4 ingredients into salmon; shape mixture into 3 patties (I used a ⅔ cup measure). 

 Cook patties in large skillet over medium-high heat 5 minutes on each side or until golden. Serve with dill sauce or lemon slices.

Salmon with Sour Cream Mustard Sauce and Almonds

We love salmon…it is a luxury here in the Midwest, but one we enjoy.  I’m always experimenting with new ways to prepare it…this is delicious, and you have the sauce and garnish right in the oven.

We use our good toaster oven for dishes like this for just 2 servings; feel free to multiply the recipe and bake it in your regular oven.  You can use chopped pecans or pistachios or even pine nuts instead of almonds.

We enjoyed it with “a little of what’s left” mixed vegetables and baked potatoes.   My husband really thought the sauce was excellent when we had this on Sunday.                 

Salmon with Sour Cream Mustard Sauce and Almonds

  1         Tablespoon  Butter

  8-12   Ounces  Salmon Fillets -- in 2 portions

     1/4  Cup  Sour Cream -- full fat

  2         Teaspoons  Grainy Mustard -- mixed with sour cream

     1/3  Cup  Sliced Almonds

Heat oven to 450°.  Line a small shallow rimmed pan with non-stick aluminum foil.

Melt 1 tablespoon butter in pan in oven until it foams and subsides.  Do not burn.

Lay fillets on pan, coat with the mixture of the sour cream and mustard.  Sprinkle with almonds.

Bake for 10-12 minutes (or about 10 minutes per inch of thickness).

2 servings

Per Serving: 390 Calories; 29g Fat (64.9% calories from fat); 29g Protein; 6g Carbohydrate; 2g Dietary Fiber; 87mg Cholesterol; 220mg Sodium.  Exchanges: 1/2 Grain(Starch); 4 Lean Meat; 0 Non-Fat Milk; 4 1/2 Fat.

Maple Dijon Salmon

I think Dijon mustard makes almost anything better, and combined with real maple syrup and used as a glaze on salmon it is wonderful!    If your salmon is fresh or thawed, this is a quick and easy meal fit for guests or your family on a busy day.                   

                            Maple Dijon Salmon

     1/2         pound  Salmon Fillets -- Cut into 4 ounce pieces.

  1               Tablespoon  Maple Syrup

  1               Tablespoon  Dijon Mustard

Heat oven to 400°.

Lay salmon fillet pieces on a pan covered in heavy foil and lightly brushed with olive oil.

Mix maple syrup and mustard together in a cup.

Spread about half over the salmon before baking. (Baste halfway through with the remaining mixture)

Bake at 400° for 10-12 minutes, or 10 minutes for each inch of thickness, basting after 5 minutes.

Serve on heated plates.  2 Servings

Per Serving: 163 Calories; 4g Fat (24.2% calories from fat); 23g Protein; 7g Carbohydrate; trace Dietary Fiber; 59mg Cholesterol; 171mg Sodium.  Exchanges: 3 Lean Meat; 0 Fat; 1/2 Other Carbohydrates.

Baked Cajun Tilapia

 This recipe for Baked Cajun Tilapia is from Allrecipes.com. We enjoyed it as a different way to fix fish. Tilapia is a very mild fish so it could handle the spice well. I made the dill sauce that is also with the recipe as I have some dill growing in my raspberry patch. I will certainly make this again.

 I did not use all the Cajun seasoning called for, this is a matter of personal taste. I use Tone’s brand Cajun seasoning as we like it the best of the ones I have tried. Use your personal favorite and as much as you want. I do recommend the dill sauce to go with it.

It is quite good, you can use the lemon you are cutting up for the fish to get the small amount of juice called for in the sauce.

Baked Cajun Tilapia

Ingredients

4 (4 ounce) fillets tilapia

Salt and pepper to taste

½ tablespoon or more to taste

1 lemon thinly sliced

Sauce

⅛ cup mayonnaise

¼  cup sour cream

1/16 teaspoon garlic powder

½ teaspoon lemon juice

1 tablespoon chopped fresh dill.

  Preheat oven to 350° F to 375°. Lightly grease a shallow 9x13 inch pan.

Season the fillets with the salt, pepper and Cajun seasoning on both sides.

 Arrange the fillets in a single layer in the baking dish. Place a lemon slice over the fish fillet. Use two if it is a larger piece. 

Bake uncovered for 15 to 20 minutes or until fish flakes easily with a fork.

 While fish is baking stir together the sauce ingredients, serve with the fish.

Maple Salmon

I was looking for a new way to prepare salmon, one of our favorite meals, when I ran across this recipe on All Recipes.Com.    My husband didn't know about something sweet on his salmon, but after we enjoyed this for lunch, he was cleaning any extra sauce from the pan!   It is quick, special, and we both loved it!  I halved the recipe and baked it in my toaster oven to shorten the time for preheating the oven; I had plenty of time to prepare the rest of the meal while the salmon was baking.                

                               Maple Salmon

     1/4  cup  maple syrup

  2        tablespoons  soy sauce

  1        clove  garlic -- minced

     1/4  teaspoon  garlic salt

     1/8  teaspoon  ground black pepper

  1        pound  salmon

In a small bowl, mix the maple syrup, soy sauce, garlic, garlic salt, and pepper.

Place salmon in a shallow glass baking dish, and coat with the maple syrup mixture. Cover the dish, and marinate salmon in the refrigerator 30 minutes, turning once.

Preheat oven to 400 degrees F (200 degrees C).

Place the baking dish in the preheated oven, and bake salmon uncovered 10 minutes per inch of thickness or until easily flaked with a fork.

  "4 servings"

Per Serving: 190 Calories; 4g Fat (19.2% calories from fat); 23g Protein; 14g Carbohydrate; trace Dietary Fiber; 59mg Cholesterol; 720mg Sodium.  Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fat; 1 Other Carbohydrates.

Crispy Onion Baked Cod

We like baked fish, it’s easy, tasty and quick.  My husband loves those canned French-fried onions, and I sometimes use them in place of bread crumbs on top of casseroles.  Here it’s serving the same purpose, replacing buttered bread or cracker crumbs on top of our baked fish.   Simple can be delicious.                  

Crispy Onion Baked Cod

     ¼      Cup  butter -- melted

  1          teaspoon  ground mustard

     ½      teaspoon  garlic salt

     ¼       teaspoon  pepper

  1          can  French-fried Onions -- (6 ounces) crushed

  4          Cod Fillets -- (4-6 ounces each)

Thaw and dry the fish fillets.

In a 9 x 12" quarter-sheet pan or rimmed cookie sheet, combine butter, mustard, garlic salt and pepper.  While oven is preheating to 400°, let butter melt in pan in oven a few minutes.  Remove pan from oven to hot pad, stir butter mixture to distribute seasonings.

Dip the fillets in butter mixture on both sides, then top with crushed onions.

Bake, uncovered, at 400° for 10-12 minutes or about 10 minutes per inch of thickness or until fish flakes with a fork.

Yield: 4 servings.

Shrimp and Pineapple Stir-fry

 Using the fresh pineapple I bought already prepped from our local store, I made a shrimp and fresh pineapple stir-fry for Bettie and my daughter. They are the only two who really care for shrimp and this looked so good. It called for Jasmine rice cooked in coconut milk, but I served it on plain cooked rice and had no complaints. 

 This was very easy to fix with using the already prepped pineapple (I think you could use canned in juice, just as well) and I used frozen shrimp because I did not want to peel and devein them. Use which ever one you prefer, I am sure if I lived in Shrimp country I would go for the fresh. Do use the rum and lime juice as both of them thought it was what made this dish special. Remember you can always buy the small sample bottles so you do not need to have a lot on hand. 

  If you want to try the Jasmine rice, it called for ¾ cup of unsweetened coconut milk, 2 cups of water, ¾ tsp. of salt.  Cook using cooking directions on the rice package.

Shrimp and Pineapple Stir-fry

⅓ cup golden rum

⅓ cup fresh lime juice

2 tsp. Cornstarch

Ground black pepper

1 ¼ pounds shrimp (21 to 25 per pound)

2 Tbs vegetable oil

4  ⅓-inch thick pineapple rounds each cut into 8 wedges 

 In a small bowl, whisk the rum lime juice, cornstarch, ¼ tsp salt, and ¼ tsp black pepper until the cornstarch dissolves.

 Pat the shrimp dry and season with ¼ tsp. Salt and ¼ tsp. Pepper.

 Heat the oil in a wok or a 12 inch non stick skillet over medium high heat until the oil is shimmering, 1 to 2 minutes. Add the shrimp and stir-fry until partially cooked about 2 minutes. Add the pineapple and continue to stir-fry until heated through, about 1 minute. Whisk the sauce add it to the skillet and stir until the shrimp are just opaque in the center and coated with the thickened sauce, about 1 minute. Remove from the heat. 

 Fluff the rice with a fork, spoon on plate and top with stir fry. Serves 4 generous servings.

Shrimp and Tortellini

I had all the ingredients, and when I saw this recipe I had to try it.   It needed a little more flavor; I added some fresh ginger and some fresh thyme from the garden.  Served with a slice of buttered walnut bread and fruit for dessert it was a quick, light lunch.                    

Shrimp and Tortellini

  9         Ounces  Cheese Tortellini

  1         Cup  Green Peas, Frozen

  1         Tablespoon  Olive Oil -- divided

  1         Tablespoon  Butter

  16       Ounces  Medium Shrimp -- peeled and deveined

  2         Teaspoons  Garlic -- minced

  1         Teaspoon  Fresh Ginger -- finely grated

     ¼      Teaspoon  Salt

  2          Sprigs  Fresh Thyme

     ¼       Teaspoon  Pepper

Cook tortellini according to package instructions, drain over peas in a colander.

Drain shrimp well, and pat dry.  In a nonstick skillet or wok, stir-fry shrimp in 1 Tbsp. olive oil 2-3 minutes, add garlic and ginger and cook 1-2 minutes more.

Add drained peas and tortellini to skillet; stir in salt, thyme and pepper and butter; toss to coat.

Serves 4

 Adapted from "Taste of Home"

Per Serving: 380 Calories; 12g Fat (28.8% calories from fat); 34g Protein; 32g Carbohydrate; 3g Dietary Fiber; 224mg Cholesterol; 618mg Sodium.  Exchanges: 2 Grain(Starch); 4 Lean Meat; 0 Vegetable; 1 1/2 Fat.

Tuna, Macaroni and Egg Casserole

Here’s an old-fashioned casserole just like Mom’s, minus the cream soup and with some added vegetables.   The eggs and a little added cheese up the protein to make 1 small can of tuna feed six; the vegetables cut down on pasta and still make a substantial dish.  I usually cook my eggs the day before.  Use your favorite macaroni.  We like it with a green salad and a piece of fruit for dessert.    Tuna, Macaroni and Egg Casserole

               Butter -- to coat baking dish

               Bread Crumbs -- to coat baking dish

     1/4    Cup  Butter

     1/2    cup  Onion -- chopped

     1/4    cup  Green Pepper -- chopped

     1/4    Cup  Flour, All-purpose

  2           Cups  Milk

  1           can  Tuna -- drained and flaked

  1           cup  Frozen Mixed Vegetables -- or peas and carrots

  3           large  Eggs, Hard-cooked ** -- peeled, coarsely chopped

  1           cup  Macaroni -- 4 ounces , cook and drain (elbows or cellantini)

  1           teaspoon  Dill Weed

               Salt and Pepper -- to taste

     1/4    Cup  Shredded Cheese -- any kind

Butter a 1 1/2 quart baking dish and lightly coat with crumbs.

Melt butter over medium heat, add onion and peppers and cook until onions are softened.  Add flour, and cook one to two minutes.  Gradually add milk and cook until thickened.  Add vegetables, cooked and drained macaroni, add seasonings, fold in tuna and chopped eggs.

Turn into the crumb-coated baking dish and cover.  Bake in a 350° oven for 20 minutes, remove cover, sprinkle with cheese, and bake an additional 5-10 minutes or until nicely browned.

**To cook eggs, add to a small saucepan, cover with cold water, bring to a boil, remove from heat and cover, let stand 16 minutes.  Rinse immediately with cold water to stop cooking and make them easier to peel.  Refrigerate until ready to use.

6 Servings

Per Serving: 310 Calories; 14g Fat (39.8% calories from fat); 20g Protein; 27g Carbohydrate; 2g Dietary Fiber; 53mg Cholesterol; 157mg Sodium.  Exchanges: 1 Grain(Starch); 2 Lean Meat; 1 Vegetable; 1/2 Non-Fat Milk; 2 Fat.

Oven Baked Fish and Chip Platter

We’re always looking for new ways to include fish on the menu, and I thought this one was worth a try.  I never, ever deep-fry – just too messy and smelly – I’ll leave that for dining out.  Then it’s a real treat.  However, this dish claimed to produce batter-dipped fish in the oven. 

It worked – not deep-fried but certainly good.  Keep the batter pretty thick as it will stay on the fish a little better, and won’t add that many calories.  I cut my nice fillets in half to get the right size pieces – small enough to dip in my batter bowl, and to cook in the amount of time given.  I sprayed the potato wedges with olive oil from my “Misto” sprayer.

 Oven Baked Fish and Chips

  10         ounces  Baking Potato -- 2 medium

     ¼       cup  Flour

  1           teaspoon  Baking Powder

     ½       teaspoon  Poultry Seasoning

  1           large  Egg -- lightly beaten

  3-4        tablespoons  Skim Milk

  32         ounces  Cod Fillets -- Eight 4 oz each (or haddock or flounder)

Preheat the oven to 475°.  Line a baking sheet with non-stick foil.

Pierce the potatoes several times with a sharp knife and set on paper towels on a microwave-safe dish.  Microwave on high for 6-8 minutes, or until soft.

Set aside until cool enough to handle.  Cut each potato into 6-8 lengthwise wedges.  Arrange in a single layer on half of the baking sheet.  Mist lightly with non-stick spray.

In a small bowl, whisk together the flour, baking powder and poultry seasoning.  Stir in the egg and the smaller amount of milk to make a batter the consistency of very thick pancake batter.  If needed, add more milk.

Pat the fish fillets dry with paper towels or the batter will slide right off.  Dip the fish into the batter to coat lightly and set the pieces on the baking sheet, not touching.

Bake for 20 minutes, or until the potatoes and fish are crisp and lightly browned and the interior of the fish flakes when tested with a fork. 

Serve immediately.

4 Servings

  "Prevention's Healthy One Dish Meals”

Cost:  $2.81 per serving using frozen cod fillets from Sam’s

Per Serving: 295 Calories; 3g Fat (9.3% calories from fat); 45g Protein; 20g Carbohydrate; 1g Dietary Fiber; 151mg Cholesterol; 274mg Sodium.  Exchanges: 1 Grain(Starch); 5 1/2 Lean Meat; 0 Non-Fat Milk; 0 Fat; 0 Other Carbohydrates.

Seafood and Shrimp Newburg

I had some nice cod and shrimp; but not enough of either.  This recipe was just the right size; and we loved it.  It is not highly seasoned; that’s the point…you want to taste the fresh taste of your seafood.  If you use half and half, it will be richer, but more caloric.  However, the seafood itself isn’t high in calories, and you may want to opt for that indulgence.    If you use heavy cream, you don’t even need the flour!

A version of this is in my older Joy of Cooking, and some of my other older cookbooks…all a little different but basically like this.  You can use lobster, or any other firm fish instead of the cod.               

Seafood and Shrimp Newburg

     1/4      Cup  Butter

     1/4      Cup  Sliced Mushrooms

  2             tablespoons  Onion -- chopped

     1/4      cup  Flour, All-purpose

  2             cups  Milk or Half and Half

  2             large  Egg Yolks

  2             teaspoons  Dry Sherry

     1/2      teaspoon  Salt

     1/4      teaspoon  Ground Nutmeg

  12-16     ounces  Cod -- cut into 3/4" cubes

  3             Ounces  Cooked Shrimp -- cut in half lengthwise

     2/3      cup  Rice -- dry

  1 1/3      cups  Water -- for rice

Heat the butter until melted in a medium saucepan.  Add mushrooms and onion; cook until tender, about 4 minutes.  Stir in flour; cook 1 minute, stirring frequently.  Stir 1/4 cup milk into the egg yolk, beat lightly.  Gradually stir remaining milk into flour-butter mixture; cook until thickened, stirring constantly.  Spoon a tablespoon or two of the hot mixture into the egg mixture; stir well, repeat.  Then stir this egg mixture into the sauce in the pan.  (This tempers the egg so you don’t have scrambled eggs).

Stir in sherry, salt and nutmeg.  Stir in fish and shrimp; cook, covered, until fish is tender and flakes with a fork, 3-5 minutes.

Serve with rice, which has been cooked 20 minutes, covered, and let rest 5 minutes, then fluffed with a fork.

4 Servings

Cornmeal Parmesan Cod Fillets

Here’s a delicious, low calorie way to have breaded fish.  You can also use flounder or sole, and bake a little less time (as they are usually thinner.)  I quickly stir-fried some vegetables while the fish was in the oven.                    

Cornmeal Parmesan Cod Fillets

     ¼     Cup  Flour

     ¼     Cup  Cornmeal

  1        Teaspoon  Salt

     ½    Teaspoon  Paprika

     ½    Teaspoon  Pepper

  2        Large  Egg  Whites

  2        Tablespoons  Skim Milk

  4        4-6 Ounce  Cod Fillets

  1        Tablespoon  Grated Parmesan Cheese

Combine flour, cornmeal, salt, paprika and pepper in a shallow bowl or plate.

In another shallow bowl, beat egg whites and milk.  Coat fish with cornmeal mixture, dip in egg white mixture, coat again with cornmeal mixture.

In a shallow baking pan like a 15 x 10 x 1" pan, sprayed with pan coating (I like to use nonstick foil), arrange fish in a single layer.  Sprinkle with parmesan.

Bake uncovered, at 425° for 10-12 minutes or until fish flakes easily.

4 Servings

Per Serving: 171 Calories; 1g Fat (7.7% calories from fat); 24g Protein; 14g Carbohydrate; 1g Dietary Fiber; 50mg Cholesterol; 649mg Sodium.  Exchanges: 1 Grain(Starch); 3 Lean Meat; 0 Non-Fat Milk; 0 Fat.

Salmon Cakes

  I recently found a used copy of Marcia Adams New Recipes from Quilt Country. What a great find. I did not know that she had a sequel to her Quilt Country Cookbook out and it is just as good as her original cookbook, which is one I use often. I have marked several recipes to try and tonight the recipe was for Salmon Cakes.

This recipe is different from the one I would normally use and has lemon juice, hot sauce and uses cracker crumbs for the filling. I used GF crackers instead of the saltines called for and it worked just fine. Bettie and I were impressed by the flavor and texture of the patties and I will certainly make them again. I did not have any bell pepper on hand so used some of Sue’s canned pimentos. That worked so well that I will do that again instead of the peppers. 

The three minutes on each side in hot oil works and sauteing the onion and pepper before mixing the cakes also worked very well. No raw pieces of onion to bite into with the short cooking time of the patties. 

  Canned Salmon keeps on your shelf and is handy for a quick way to get meal that is healthy and good for your family.

Salmon Cakes

1 14 to 15 ounce can salmon, drained

1 ½ tablespoon butter or vegetable oil

1 small onion, chopped

¼ cup green bell pepper finely chopped

¾ cup finely crushed saltine crackers, about 20

1 tablespoon minced fresh dill or 1 teaspoon dried dill

½ teaspoon black pepper

3 shakes of hot red pepper sauce

3 tablespoons milk

1 tablespoon fresh lemon juice

1 egg, beaten

1 ½ to 2 tablespoons vegetable oil

  Pick through the salmon and discard the skin and larger bones; set aside. In a skillet combine the butter or oil, onion and bell pepper. Saute over medium heat for 5 minutes, or until softened.

  Add to the salmon, crackers, dill, black pepper, hot pepper sauce, milk, and lemon juice. Combine lightly then add the egg and mix lightly again. Shape into 4 to 6 patties depending on how large you want them. I made four out of ours, one apiece.

  Heat oil in same pan you used for the onion, when hot add patties carefully and saute 3 minutes; carefully turn over and cook for 3 minutes more.

  Remove to plate and serve with tartar sauce. They would also be good in toasted buns with lettuce and a tomato slice.