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3 Simple fish dishes

Pollock with olives, artichokes and lemon. (July 26,

Pollock with olives, artichokes and lemon. (July 26, 2011) Photo Credit: Marge Perry

POLLOCK WITH OLIVES, ARTICHOKES AND LEMON

1 1/2 pounds pollock fillet

1 tablespoon extra-virgin olive oil

1/2 teaspoon salt

1/4 teaspoon black pepper

1/2 cup dry white wine

2 tablespoons lemon juice

1/4 cup pitted Kalamata olives, halved

1 (8-ounce bag) frozen artichoke hearts

2 teaspoons lemon zest, sliced into thin strips

2 tablespoons parsley, chopped

1. Brush the fillets on both sides with olive oil, then season with salt and pepper.

2. Combine the wine and lemon juice in a 2-inch-deep pan wide enough to accommodate fillets in a single layer. Bring to a boil; immediately reduce heat to a gentle simmer. Add the fish, olives artichoke hearts and lemon zest; cover the pan and cook over low heat until fish is no longer translucent at the thickest part, about 20 minutes. Sprinkle with parsley and serve immediately. Makes 4 servings

Nutritional analysis for each serving 267 calories, 34 g protein, 7 g carbohydrates, 4 g fiber, 9 g fat, 1 g saturated fat, 638 mg sodium

CORNMEAL-CRUSTED CATFISH SANDWICHES

3 tablespoons cornmeal

1 teaspoon ground cumin

1/2 teaspoon dried thyme

1/2 teaspoon salt

1/8 to 1/4 teaspoon ground cayenne

1/4 cup milk

4 (5-ounce) catfish fillets

1/2 cup light mayonnaise

2 tablespoons pickle relish

4 (2-ounce) French bread rolls, split

4 lettuce leaves

4 slices tomato

1. Preheat broiler. Coat broiler pan or baking sheet with cooking spray.

2. Combine the cornmeal, cumin, thyme, salt and cayenne on a plate. Place the milk in a shallow bowl.

3. Dip each fish fillet in milk; dredge in the cornmeal mixture to lightly coat the entire surface. Place on broiler pan and lightly coat fish on both sides with cooking spray. Broil until fish is no longer translucent in the center, about 5 minutes on each side.

4. While the fish cooks, combine the mayonnaise and pickle relish in a small bowl. Spread the cut side of the bottom of each roll lightly with the mayonnaise sauce. Top with a lettuce leaf, tomato slice, the fish and, finally, one-fourth of the remaining sauce. Close the sandwich and serve immediately. Makes 4 servings.

Nutritional analysis for each serving 456 calories, 29 g protein, 40 g carbohydrates, 1 g fiber, 19 g fat, 3 g saturated fat, 1,041 mg 

BASIL-ORANGE HALIBUT KEBABS

2 cloves garlic, minced

2 cups basil leaves

3 tablespoons orange juice

1 tablespoon balsamic vinegar

1/2 teaspoon salt

1 1/2 pounds halibut, cut into 1-inch chunks

1 green pepper, cut into 1-inch chunks

1 cup cherry tomatoes

1. Preheat the broiler; coat a baking sheet with cooking spray.

2. Puree the garlic, basil, orange juice, balsamic vinegar and salt together in a blender or food processor.

3. Thread the fish, green pepper and tomatoes on 8 (9-inch) skewers. Place skewers on a flat platter and drizzle with the sauce, turning once to coat on both sides. Let stand 15 minutes.

4. Transfer skewers to baking sheet and put under broiler, turning once, for 8 to 10 minutes, or when cooked to desired degree of doneness. Makes 4 servings

Nutritional analysis for each serving 181 calories, 33 g protein, 6 g carbohydrates, 1 g fiber, 3 g fat, 1 g saturated fat, 411 mg sodium

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