Speedy Fish Fillet Food

SUPER-QUICK FISH CURRY

Steps:

• Heat the oil in a deep pan and gently fry the onion and garlic for about 5 mins until soft. Add the curry paste and stir-fry for 1-2 mins, then tip in the tomatoes and stock.
• Bring to a simmer, then add the fish. Gently cook for 4-5 mins until the fish flakes easily. Serve immediately with rice or naan

SPEEDY FISH FILLET

Steps:

• Rinse fish and pat dry.
• In a small mixing bowl combine lemon juice, garlic, basil, oil, soy sauce, Worcestershire sauce, and pepper, brush mixture over fish.
• If desired, place fish fillets in a greased grill basket, turning thin ends under to make an even thickness.
• Grill on the rack of an uncovered grill directly over medium coals.
• Grill fillets 4 to 6 minutes per 1/2-inch thickness or until fish flakes easily when tested with a fork, brushing halfway through grilling with remaining sauce (If fish is 1 inch or thicker, turn halfway through grilling.)
• Serve on ti leaves, with lemon wedge and grilled vegetables, if desired.
• *Note: If using ti leaves, be sure they have not been sprayed or treated in a way that would make them unsafe for contact with food. Wash them thoroughly before using. Ti leaves can be used as garnish and as wrappers for steaming and grilling food. Although they are not toxic, they should not be eaten.

CRUNCHY FISH FILLET

Steps:

• Put cornmeal on a sheet of greaseproof paper.
• Cut diagonal; slashes in skin of fish fillets.
• Press fillets in cornmeal to coat thoroughly.
• Heat oil in pan, add the coated fish.
• Cook over medium heat for 3 minutes each side or until cooked.
• Drain on paper towels.
• Combine mayonnaise, chives and chili sauce.
• Serve with fish.

FISH FILLET DIVAN

Steps:

• First make cheese sauce.
• Melt butter in a medium saucepan over medium high heat.
• Add onion and cook until soft but not browned.
• Add flour and cook 1 minute stirring constantly.
• Remove from heat and season with salt and pepper.
• Gradually add milk while stirring constantly until mixture is completely smooth.
• Return to heat and cook, stirring, until mixture thickens.
• Reduce heat and simmer 3 minutes stirring constantly.
• In a small bowl, beat egg yolk.
• Stir in about 1/2 of the hot sauce and mix well.
• Stir egg yolk mixture and the cheese into hot sauce.
• Cook over low heat stirring constantly until cheese melts and mixture thickens.
• DO NOT BOIL.
• Preheat oven to 375.
• Butter or spray a 9 x 13 pan.
• Microwave frozen broccoli until almost done.
• Rinse and pat dry fish fillets.
• Cut fillets into two or three pieces.
• Brush fillets with lemon juice and sprinkle with salt and pepper.
• Arrange broccoli spears in bottom of buttered pan.
• Top with fish fillets and pour sauce over all.
• Sprinkle with remaining 1/4 c.
• cheese.
• Bake 20 to 25 minutes and then briefly put under broiler until top is brown (watch carefully).

MICROWAVED FISH FILLET

Steps:

• Place fish in a casserole dish and pour wine mixed with teriyaki sauce. Sprinkle wth scalions and herbs.
• COver loosely and nuke for about 9 minutes or until fillets flake.