3 Simple fish dinner recipes

+ -
This tilapia with lemon butter sauce makes for

This tilapia with lemon butter sauce makes for a simple, savory meal. Photo Credit: Marge Perry

advertisement | advertise on newsday

Marge Perry Newsday columnist Marge Perry

Marge Perry, Newsday's weekly 3 Simple columnist, also writes, broadcasts, teaches and speaks about cooking, food and nutrition.


3 tablespoons all-purpose flour

1/2 teaspoon salt

1/8 teaspoon black pepper

4 (6-ounce) tilapia fillets

1 tablespoon olive oil

advertisement | advertise on newsday

1/2 cup dry white wine

2 tablespoons lemon juice

1 tablespoon drained capers

1/2 cup chicken broth

2 tablespoons butter

1. Combine flour, salt and pepper on a plate; dredge the fish in the mixture.

2. Heat oil in a large, nonstick skillet over medium-high heat. Add fish and cook until it is golden brown and flakes easily when tested with a fork, about 3 minutes on each side. Transfer to plate and drape to keep warm.

3. Add the wine, lemon juice and capers to the pan, bring to a boil and cook 2 minutes, until reduced and thickened. Add the broth, bring to a boil and cook 1minute, until again thickened. Remove from heat and swirl in the butter.

4. To serve, spoon the sauce over the fish. Makes 4 servings.

Nutritional analysis for each serving 291 calories, 12 g fat, 5 g saturated fat, 35 g protein, 6 g carbohydrates, 0 fiber, 469 mg sodium

advertisement | advertise on newsday



2 tablespoons extra-virgin olive oil

2 teaspoons lemon juice

1/2 teaspoon lemon zest

advertisement | advertise on newsday

1 teaspoon Dijon mustard

2 teaspoons fresh oregano, chopped

2 teaspoons fresh thyme, chopped

4 (6-ounce) tuna steaks

1/2 teaspoon salt

1/4 teaspoon black pepper

1. Whisk together the olive oil, lemon juice, lemon zest and mustard; stir in the fresh oregano and thyme. Set aside.

2. Season fish with salt and pepper.

3. Wipe a grill pan with oil or coat with cooking spray and place over medium-high heat. Add the tuna and cook until the steaks are well marked and reach the desired degree of doneness, 4 to 5 minutes on each side. Remove from heat and spoon vinaigrette over each tuna steak. Makes 4 servings.

Nutritional analysis for each serving 252 calories, 8 g fat, 1 g saturated fat, 42 g protein, less than 1 g carbohydrates, 0 fiber, 397 mg sodium



2 tablespoons lime juice

2 tablespoons honey

2 tablespoons low-sodium soy sauce

1/4 teaspoon sriracha


4 (6-ounce) salmon fillets

1/2 teaspoon salt

1/8 teaspoon black pepper

Oil to coat pan

1. Preheat the oven to 425 degrees. Combine the lime juice, honey, soy sauce and sriracha (if using) in a small bowl, whisking until the honey is dissolved.

2. Season salmon with salt and pepper. Heat the oil in a large, ovenproof skillet (such as cast iron) over medium high. Add the salmon, skin sides facing up, and cook until the undersides are golden brown, about 4 minutes. Turn the salmon over and remove from heat.

3. Brush top of fish with about half the lime mixture and place pan in the oven. Cook 2 minutes; remove from oven and brush with remaining lime sauce. Return to oven and cook 2 to 4 minutes longer, until salmon is the desired degree of doneness. Makes 4 servings.

Nutritional analysis for each serving 314 calories, 12 g fat, 2g saturated fat, 39 g protein, 10 g carbohydrates, 0 g fiber, 571 mg sodium

Get the scoop on events, nightlife, day trips, family fun and things to do on Long Island.


Newsday.com now uses Facebook for our comment boards. Please read our guidelines and connect your Facebook account to comment.

You also may be interested in: