Oven Fried Fish

Most fish is high in protein and low in fat.  Here's a tasty recipe recommended by the National Heart, Lung, and Blood Institute that has all the crunch of fried fish with practically none of the fat! 


Healthy Oven Fried Fish

Ingredients2 lbs. fish fillets
1 Tbsp. fresh lemon juice
1/4 cup nonfat milk or 1% buttermilk
2 drops hot pepper sauce
1 tsp. fresh garlic, minced
1/4 tsp. ground white pepper
1/4 tsp. salt
1/4 tsp. onion powder
1/2 cup cornflakes, crumbled (or breadcrumbs)
1 Tbsp. vegetable oil
1 fresh lemon, cut in 6 wedges

Directions:
Preheat oven to 475 degrees. Lightly oil shallow baking dish with vegetable oil. Rub fillets with lemon juice, then pat dry. Combine hot pepper sauce, garlic, and milk or buttermilk in shallow bowl. Stir together pepper, salt, onion powder, and cornflakes or breadcrumbs on dinner plate. Place fillets in milk mixture and allow to stand briefly. Remove fillets from milk mixture and coat both sides well with seasoned crumbs. Arrange on baking dish. Bake for 20 minutes on middle rack without turning. Cut into 6 pieces and serve each with a fresh lemon wedge. Serves 6.Preparation Time: 10 minutes

Preparation Time: 20 minutes

Nutritional Information (per serving):
Calories 183    Protein 30 g     Fiber 1 g     Carbs10 g      Fat 2 g   Total Saturated Fat <1 g Pin It

It's All Good, Served Up on a Hamburger Bun

Blackened Salmon Sandwich

Photo by Eating Well

My kids usually love to eat anything that is served on a hamburger bun, so at my house, we serve up many dinners in this fashion. This recipe is a family favorite. On the kids's fillets, I leave off the cajun seasoning and stick to a little lemon pepper instead.

Blackened salmon is great in a sandwich with a spread of mashed avocado and low-fat mayonnaise plus peppery arugula or spinach leaves, cool tomato slices and zesty red onion. This salmon is grilled cajun style so there is no need for any added cooking oil. Catfish makes an excellent stand-in for the salmon but you'll want to use a grill basket if you have one to keep the fish from breaking apart.

Ingredients
1 pound salmon fillet, skinned (see Tip) and cut into 4 portions
2 teaspoons blackening or Cajun seasoning
1 small avocado, pitted
2 tablespoons low-fat mayonnaise
4 crusty whole-wheat rolls, split and toasted
1 cup arugula or spinach
2 plum tomatoes, thinly sliced
1/2 cup thinly sliced red onion

Preparation
Oil grill rack (see Tip); preheat grill to high.
Rub salmon on both sides with blackening (or Cajun) seasoning. Grill until cooked through, 3 to 4 minutes per side.
Mash avocado and mayonnaise in a small bowl.
To assemble sandwiches, spread some of the avocado mixture on each roll and top with salmon, arugula or spinach, tomato and onion.

Tips & Notes
Tips: To skin a salmon fillet, place salmon on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.

To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.

Nutrition
Per serving: 414 calories; 14 g fat (2 g sat, 6 g mono); 65 mg cholesterol; 43 g carbohydrates; 33 g protein; 6 g fiber; 775 mg sodium; 756 mg potassium.

Happy Sunday! Pin It