Marge Perry, Newsday's weekly 3 Simple columnist, also writes, broadcasts, teaches and speaks about cooking, food and nutrition.
8 (6-inch) corn tortillas
4 (6-ounce) cod fillets
3⁄4 teaspoon salt, divided
1 1⁄2 cups shredded red cabbage
1⁄2 cup shredded carrots
2 tablespoons fresh lime juice, divided
1 1⁄2 teaspoons sugar
3 plum tomatoes, diced (about 1 cup)
3 tablespoons chopped white onion
1 tablespoon finely chopped jalapeño pepper
1 tablespoon chopped fresh cilantro
1. Preheat the oven to 425 degrees.
2. Lightly coat both sides of the tortillas with cooking spray. Place on 2 large baking sheet pans and bake until lightly browned and crisp, 8 to 10 minutes, turning once.
3. Coat a baking sheet with cooking spray. Season the cod with 1⁄2 teaspoon salt and place on the baking sheet pan. Lightly coat cod with cooking spray. Bake until the fish flakes easily with a fork, 8 to 10 minutes.
4. Meanwhile, combine the cabbage, carrots, 1 tablespoon of the lime juice, sugar and 1⁄8 teaspoon of the salt in a small bowl. Combine the tomatoes, onion, jalapeño pepper, cilantro and remaining 1⁄8 teaspoon of the salt in a separate bowl.
5. Top each tortilla with the cabbage mixture, a piece of cod and the tomato mixture. Serve immediately. Makes 4 servings.
Nutritional analysis for each serving: 262 calories, 30 g protein, 30 g carbohydrates, 4 g fiber, 3 g fat, 0 g saturated fat, 545 mg sodium
SWEET AND SPICY GRILLED TILAPIA
1⁄3 cup orange juice
3 tablespoons lime juice
1 tablespoon honey
2 teaspoons low-sodium soy sauce
1 teaspoon sesame oil
4 (6-ounce) tilapia filets
1⁄2 teaspoon ground cumin
1⁄2 teaspoon salt
1⁄4 teaspoon black pepper
1⁄4 teaspoon smoked paprika
4 lime wedges
1. Coat grill racks with cooking spray or oil. Heat the grill for direct heat cooking.
2. Whisk the orange juice, lime juice, honey, soy sauce and sesame oil until well combined. Place the fish in a single layer in a baking dish; pour the citrus mixture over the fish and let stand 15 minutes.
3. Remove the fish from the marinade and discard the liquid. Sprinkle the fish with the cumin, salt, pepper and paprika. Place on grill and cook until fish flakes easily with a fork, about 4 minutes on each side (depending on the thickness of the fish). Serve each piece with a lime wedge. Makes 4 servings.
Nutritional analysis for each serving: 186 calories, 30 g protein, 8 g carbohydrates, 0 fiber, 4 g fat, 1 g saturated fat, 420 mg sodium
CATFISH PO’ BOY
4 tablespoons canola mayonnaise
1 teaspoon creole mustard
1 teaspoon paprika
1 tablespoon finely chopped pickle
3 tablespoons flour
2 tablespoons cornmeal
1⁄2 teaspoon salt
24 ounces catfish filets
3 tablespoons canola oil, divided
4 soft hoagie rolls, split horizontally
1 large beefsteak tomato, thinly sliced
2 cups thinly shredded lettuce
1. Combine the mayonnaise, mustard, paprika and pickle in a bowl; set aside.
2. Combine the flour, cornmeal and salt on a plate; dredge the fish on both sides in the mixture.
3. Heat 2 tablespoons of the oil in a large nonstick skillet over medium heat. Add about half the fish and cook until well browned on the undersides, about 4 minutes. Turn and cook until it is again well-browned on the undersides and the fish flakes easily with a fork, about another 4 to 5 minutes, depending on the thickness of the filets. Remove fish from pan. Add the remaining 1 tablespoon of oil to the pan; heat 15 seconds and add the remaining fish. Brown on both sides; about 4 to 5 minutes on each side.
4. Spread the sauce on the cut surface of the bottom half of each roll. Top with the tomato slices, lettuce and fish: close the roll and serve immediately. Makes 4 servings.
Nutritional analysis for each serving: 517 calories, 28 g protein, 39 g carbohydrates, 3 g fiber, 27 g fat, 4 g saturated fat, 868 mg sodium