CHEF-BOY-I-BE-ILLINOIS' BAKED COD CASSEROLE
Fall weather puts me in the mood for comfort food such as casseroles, but I don't want all the calories that usually come with them. So I paired cod with potatoes and used an Italian inspired tomato sauce to bring it all together. My partner and I really enjoyed this last night and I hope you will too. You can use any type fish you like, as long as it flakes easily when cooked. I think I'm going to try smoked salmon next time. For the potatoes, I like to use Yukon gold, but any low starch potato will work well.
Provided by Chef-Boy-I-Be Illin
Categories < 4 Hours
Time 1h10m
Yield 6 serving(s)
Number Of Ingredients 12
Steps:
- Preheat oven to 400F.
- Combine cod, tomatoes, wine, garlic, oregano, salt and pepper in medium sauce pan. Simmer until fish flakes easily, about 10 minutes.
- Meanwhile, slice potatoes and onion.
- Place half of the potatoes and onion in bottom of greased 10 inch square baking dish, lightly sprinkling with salt and pepper.
- Place flaked cod evenly over the top, and lightly salt and pepper.
- Pour one half of tomato sauce over this.
- Place remaining potatoes and onion on top, sprinkling lightly with salt and pepper, and then the remaining sauce.
- Cover with foil and bake approximately 45 minutes until potatoes are tender.
- Combine breadcrumbs and cheese and sprinkle over top of casserole and bake uncovered 15 minutes more. Can broil for a couple minutes to brown the top if desired.
- Let stand five minutes before serving.
Nutrition Facts : Calories 303.6, Fat 2.9, SaturatedFat 1.1, Cholesterol 36.1, Sodium 780.9, Carbohydrate 45, Fiber 5.3, Sugar 5.8, Protein 21.1
BAKED SALMON FISH STICKS
Salmon is one of my favorite foods. It is high in Omega-3 oils. This recipe comes from "Cooking with the Diabetic Chef". Serve with your favorite sauce.
Provided by PaulaG
Categories Healthy
Time 45m
Yield 4 serving(s)
Number Of Ingredients 5
Steps:
- Spray a baking sheet with non-stick cooking spray and set aside.
- In a shallow dish, combine the corn meal, black pepper and garlic powder.
- Dip the salmon slices into the milk and then dredge in the corn meal mixture, coating completely.
- Place the coated salmon on the prepared baking sheet, allow to rest 10 to 15 minutes.
- While the salmon rests, preheat oven to 375 degree; place the salmon sticks in oven and bake for 25 to 30 minutes or until the sticks flake easily.
Nutrition Facts : Calories 284, Fat 6.3, SaturatedFat 1.2, Cholesterol 53.5, Sodium 132.8, Carbohydrate 27.8, Fiber 2.4, Sugar 0.2, Protein 28.4
BAKED FISH STICKS WITH WASABI DIPPING SAUCE
This came out of one of my fish taco experiments...but I love Wasabi...so let me know if you think its Zaar worthy.
Provided by Melanie B.
Categories < 30 Mins
Time 30m
Yield 4-6 serving(s)
Number Of Ingredients 12
Steps:
- Place Egg wash in a shallow bowl and season with salt and pepper.
- Place Panko crumbs in a second small bowl and season with salt and pepper.
- Dip each fish stick into the egg and then the panko crumb mixture. Gently shake off excess. I like to use one hand for wet and another hand for dry.
- Bake in a 475 degree oven for 12-15 minutes or until brown and crispy.
- Mix together mayonnaise, parsley, lemon juice, wasabi, olive oil, mustard, lemon zest, and season with salt and pepper.
- Serve fish sticks with the dipping sauce.
Nutrition Facts : Calories 633.5, Fat 24.9, SaturatedFat 4.8, Cholesterol 167.6, Sodium 776, Carbohydrate 47.7, Fiber 2.6, Sugar 6.1, Protein 54.8
CHEF-BOY-I-BE ILLINOIS' BAKED FISH STICKS
Inspired by Eating Well Magazine and my partner's desire for fish and chips, here's a quick and delicious recipe for fish sticks. The whole grain coating with lemon zest provides that crunchy coating we expect with fish sticks and keeps the fish nice and moist. But, without all the oil typically used to fry fish, this is much healthier. We both thoroughly enjoyed these using perch fillets, but I think it would work equally well with a number of other fish. Served with oven baked potato wedges and mixed vegetables.
Provided by Chef-Boy-I-Be Illin
Categories < 30 Mins
Time 25m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- Preheat oven to 450°F Set a wire rack on a baking sheet and coat with cooking spray.
- Place breadcrumbs, cereal flakes, lemon zest, garlic powder, paprika, salt and pepper in a food processor or blender and process until finely ground. Transfer to shallow dish.
- Place flour in second shallow dish and egg beaters in a third shallow dish. Dredge each fillet in the flour, dip it in the egg beaters, and then coat all sides with the breadcrumb mixture. Place on the prepared rack. Coat both sides of the breaded fish with cooking spray.
- Bake until the fish is cooked through and breading is golden brown and crisp, about 10 to 15 minutes.
Nutrition Facts : Calories 300.7, Fat 2.9, SaturatedFat 0.6, Cholesterol 102, Sodium 628.4, Carbohydrate 39.7, Fiber 3.6, Sugar 3.5, Protein 28.3
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