3 Simple fish dishes

Spice-rubbed salmon on caramelized onion and spinach.

Spice-rubbed salmon on caramelized onion and spinach. (Credit: Marge Perry)

TIP To get rid of a fishy smell in your house, simmer a small pot of white vinegar for about an hour.

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SPICE-RUBBED SALMON ON CARAMELIZED ONION AND SPINACH

3/4 teaspoon salt, divided

1/4 teaspoon black pepper

1/4 teaspoon ground cumin

1/4 teaspoon ground coriander

1/4 teaspoon cinnamon

4 (6-ounce) pieces salmon fillet

2 tablespoons olive oil, divided

2 cups thinly sliced red onion

1/2 teaspoon smoked paprika

1 (10-ounce) box frozen chopped spinach, thawed

1 teaspoon lemon juice

1. Combine 1/2 teaspoon salt, pepper, cumin, coriander and cinnamon; sprinkle evenly over salmon, patting lightly to help the spices adhere. Set aside.

2. Heat 1 tablespoon oil in large, nonstick skillet over medium heat. Add onion, remaining 1/4 teaspoon salt and smoked paprika and cook, stirring occasionally, until onions are very soft, 12 minutes. Stir in spinach and lemon juice, and cook, breaking up spinach, until it is heated through, 4 minutes. Remove from pan and cover loosely to keep warm.

3. Heat remaining 1 tablespoon oil in the skillet; add salmon and cook until golden on the undersides, 4 to 5 minutes. Turn and cook another 3 to 5 minutes, or to desired degree of doneness. Serve salmon over the spinach.

Makes 4 servings.

Nutritional analysis for each serving 393 calories, 42 g protein, 11 g carbohydrates, 4 g fiber, 20 g fat, 3 g saturated fat, 593 mg sodium

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TILAPIA PICCATA

3 tablespoons flour

1/2 teaspoon salt

1/8 teaspoon black pepper

4 (6-ounce) tilapia fillets

1 tablespoon canola oil

1/4 cup white wine

3 tablespoons lemon juice

1 tablespoon capers

2 tablespoons butter

1. Combine flour, salt and pepper on a plate. Dredge fish on both sides in the mixture.

2. Heat oil in a large, nonstick skillet over medium high. Add the fish and cook 1 to 2 minutes on each side, or until fish flakes easily when tested with fork. Remove from pan and drape loosely to keep warm.

3. Add the wine, lemon juice and capers to the pan and cook 30 to 60 seconds, until slightly thickened. Remove from heat and swirl in butter until melted. Serve lemon- butter sauce drizzled over fish.

Makes 4 servings.

Nutritional analysis for each serving 258 calories, 32 g protein, 6 g carbohydrates, no fiber, 11 g fat, 5 g saturated fat, 416 mg sodium

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POACHED COD WITH TOMATO AND OLIVES

1 tablespoon olive oil

2 cloves garlic, minced

1/4 teaspoon oregano

1/4 teaspoon thyme

1/4 teaspoon dried basil

1 cup low-sodium seafood broth

3/4 cup white wine

1 (14.5-ounce) can diced tomatoes

1/4 cup coarsely chopped pitted Kalamata olives

4 (6-ounce) cod fillets

1/4 cup parsley, chopped

1. Heat oil in large, nonstick skillet over medium high. Add garlic and cook, stirring, 1minute. Add oregano, thyme, basil, broth, wine, tomatoes and olives and bring to boil. Reduce heat and simmer 3 minutes; add fish in a single layer on top and spoon some of broth over fish (just enough to moisten).

2. Cover and cook 6 to 8 minutes, until fish is cooked through and flakes when tested with a fork.

3. Transfer fish to serving dishes. Stir parsley into the tomato broth and spoon broth over and around fish.

Makes 4 servings.

Nutritional analysis for each serving 228 calories, 32 g protein, 7 g carbohydrates, 2 g fiber, 7 g fat, 1 g saturated fat, 645 mg sodium