3 Simple fish dinner recipes

TILAPIA WITH LEMON-BUTTER SAUCE

3 tablespoons all-purpose flour

1/2 teaspoon salt

1/8 teaspoon black pepper

4 (6-ounce) tilapia fillets

1 tablespoon olive oil

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

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TUNA WITH FRESH HERB VINAIGRETTE

2 tablespoons extra-virgin olive oil

2 teaspoons lemon juice

1/2 teaspoon lemon zest

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

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HONEY-LIME SALMON

2 tablespoons lime juice

2 tablespoons honey

2 tablespoons low-sodium soy sauce

1/4 teaspoon sriracha

(optional)

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