fish recipes
- Crunch-Topped Flounder (or Grouper)
- Pan Roasted Fillet
- Italian Fish
- Orange Snapper
- Basil Baked Fish
- Fish Kabobs
- Filet of Flounder in Shrimp Sauce
- Tasty Fish
- Heart Friendly Baked Tuna
- Foil-Baked Triggerfish
- Honey-Cured Snapper
- Nut-Crusted Flounder
- Crunch-topped Golden Tile (or flounder, grouper, etc)
- "Go Red", Heart Friendly Baked Grouper
- Baked Flounder
- Seared Golden Tile (or Swordfish)
- Blackened Tuna
- Easy Cheesy Salmon Bake
- Rial's Fried Grouper
Crunch-Topped Flounder
(or Grouper)
- 3 lbs. fillet
- 2 tbsp. lemon juice
- 1/3 cup French dressing
- 1/4 cup parmesan cheese
- 1 can French Friend Onion Rings
Directions:
Arrange fish in a baking dish. Mix dressing and lemon juice and pour over fish. Crush Onions slightly and mix with cheese. Sprinkle over fish. Bake at 450° F for 30 minutes or until the fish flakes.
Pan Roasted Fillet
Yield: 2 servings
- 1 TBSP of butter
- 1 large onion, chopped
- 1 TBSP parsley, chopped
- 1/2 cup of chicken stock
- Salt and pepper, to taste
- 4 TBSP olive oil, divided
- 8 oz fresh mushrooms, sliced
- 1/4 cup Marsala or white wine
- 2 sea bass, grouper, snapper (or other) fillets
Directions:
1. Preheat oven to 450°.
2. Heat 2 TBSP of the olive oil over medium-high heat and sauté the chopped onion until it's translucent, about 8 minutes.
3. Deglaze the pan with the wine and when most of the wine is cooked off add the mushrooms and butter. Reduce the heat to medium and cook until the mushrooms are tender.
4. Add the chicken stock, salt and pepper, and let the sauce cook down until it thickens a little.
5. Meanwhile, in an oven proof sauté pan heat the other 2 TBSP of olive oil.
6. Season the fillets with salt and pepper and add to the hot sauté pan. Cook fillets for about 3 minutes on each side and then transfer to the oven for 3-4 minutes.
7. Spoon some of the onion-mushroom mixture onto plates and top with the pan roasted fillets.
Italian Fish
- 2 tbs. parsley
- Pepper (to taste)
- 1/4 tsp. oregano
- 1 cup shredded mozzarella.
- 1 15 oz. jar spaghetti sauce
- 2 1/2 lbs. flounder or other fish
Directions:
Arrange fish in lightly greased pan. Sprinkle with oregano and pepper. Pour sauce over fillets. Sprinkle top with parsley. Bake at 350° F for 20 minutes, or until flish flakes easily. Top with cheese and bake 5 more minutes. Serves 6.
Orange Snapper
- 2 tsp. olive oil
- 1/4 cup orange juice
- 2 1/2 lbs. snapper fillets
Directions:
Mix oil and juice together well. Place fish in lightly greased pan. Pour sauce over fish. Sprinkle with pepper and nutmeg. Bake at 350° F for 20-25 minutes, until fish flakes easily. Garnish with orange slices and parsley. Serves 6.
Basil Baked Fish
- 1 tbs. margarine
- 1 tbs. lemon juice
- 1/2 tsp. dried basil
- 1/4 tsp. onion powder
- 1/2 bell pepper, sliced
- 1 lb. salmon (fillets or steaks)
Directions:
Melt margarine and add lemon juice. Pour over fish. Sprinkle onion powder and basil over fish. Garnish with bell pepper slices. Cover and bake in oven at 375° F for 10-15 minutes, or until fish flakes.
Serving suggestion: serve with baked potatoes, topped with plain low-fat yogurt and steamed fresh vegetables. Serves 4.
Fish Kabobs
- 2 lbs. fish (cubed)
- 2 bell peppers (cubed)
- 1/2 cup creamy Italian dressing
Directions:
Thread fish and peppers alternately on 4 skewers. Place on broiler rack. Brush generously with dressing. Broil 3 from heat for 10 minutes. Turn and broil 10 minutes more. Continue to baste with dressing. Serves 4.
Filet of Flounder in Shrimp Sauce
- 1/2 stick of margarine
- 1 – 2 lb. flounder filet
- 30 crushed Ritz crackers
- 1 tsp. Worcestershire sauce
- 1 – 2 cloves garlic, chopped
- 1/2 small onion, chopped fine
- handfull of steamed shrimp (peeled and deveined)
Directions:
Butter baking dish.Lay fish in one layer and lightly salt.Layer shrimp over fish, cover and bake at 350 F for 25 minutes. While this is baking, melt margarine and Worcestershire sauce over medium heat.Add garlic and onion and blend in Ritz crackers.Sprinkle on top of fish.Return to over uncovered for 10 – 15 minutes.
Tasty Fish
- 1 Tbs. oil
- 1 tsp. sugar
- Chopped chives
- Pepper to taste
- Chopped chives
- Pepper to taste
- 4 tsp. soy sauce
- 1 Tbs. cornstarch
- 1 1/2 Tbs. vinegar
- 1 Tbs. minced garlic
- 3/4 cup chicken broth
- 1 lb. fish (grouper, snapper, flounder, or your favorite)
Directions:
Combine cornstarch and soy sauce in a small bowl. Stir to dissolve cornstarch. Blend into chicken broth. Heat oil in a heavy frying pan over medium heat. Add garlic and ginger; stir-fry about 30 seconds. Add vinegar, broth mixture, and sugar.
Stir until sauce thicken, about 12 minutes. Remove from heat; season with pepper to taste. Preheat broiler. Brush some sauce over both sides of the fillets on plates. Sprinkle with chives. Serve with red rice and the remainder of the sauce.
Serves 2.
Heart Friendly Baked Tuna
- 1/2 tsp. dill
- 1/2 tsp. pepper
- 1 tsp. olive oil
- 2 lbs. fresh tuna
- 1/2 tsp. rosemary
- 1/2 cup white wine
- 2 Tbs. lemon juice
- 1 large tomato, sliced
- 1 clove garlic, minced
- 1 sweet onion, thinly sliced
- 3/4 cup low-fat Swiss cheese
Directions:
Mix wine, lemon juice, and spices. Put 2 Tbs. of mixture in a shallow casserole dish and swirl until the surface is coated. Layer tuna, onion, sauce, and tomato in casserole. Bake at 350 F for 20 minutes or until it flakes. Sprinkle with cheese and bake 5 more minutes.
Foil-Baked Triggerfish
- 1 tbs. soy sauce
- 1 tsp. olive oil
- 1 tbs. minced ginger
- 1/2 cup cucumber, diced
- 4 fillets of Triggerfish
- 1/2 cup bell pepper, diced
- 4 green onions, thinly sliced
Directions:
In a cup, mix the soy sauce and oil. Set aside. Cut squares of foil large enough to fold over the fish and seal, and place 1 fillet in the middle of each. Sprinkle with sliced onions, bell peppers, and ginger. Drizzle each fillet with 1 tsp.
soy mixture. Fold foil over fillets and seal tightly. Bake in a 450 F oven for 10 to 15 minutes, or until fish flakes. *This can also be put on the grill (fast, easy, and no clean up)!*
Honey-Cured Snapper
- 2 tsp. honey
- 1/4 tsp. salt
- 1/4 tsp. cinnamon
- 2 tsp. lemon juice
- 1 Tbs. Dijon mustard
- 2 snapper fillets (about 1 pound)
Directions:
Mix all ingredients (except snapper) well. Place fish in an oiled baking dish. Coat with mixture. Cover and bake at 350 F for 15 minutes until fish flakes easily. Uncover and broil for 2 minutes. Dust with paprika for color.
Serves 2.
Nut-Crusted Flounder
- 1 lb. flounder
- 1 tsp. soy sauce
- 3 tbs. mayonnaise
- 1/4 cup chopped nuts (any type)
Directions:
Mix together mayonnaise, lemon juice, and soy sauce. Coat fish with mixture. Sprinkle with nuts to coat. Dust with paprika. Arrange in shallow greased pan. Bake in oven at 400° F for 25-30 minutes until fish flakes easily. Serves 2.
Crunch-topped Golden Tile (or flounder, grouper, etc)
- 3 lbs. fillet
- 2 Tbs. lemon juice
- 1/3 cup French dressing
- 1/4 cup Parmesan cheese
- 1 can fried onion rings
Directions:
Arrange fish in a baking dish. Mix dressing and lemon juice and pour over fish. Crush onions slightly and mix with cheese. Sprinkle over fish. Bake at 450° F for 30 minutes or until the fish flakes.
"Go Red", Heart Friendly Baked Grouper
- 1/2 tsp. dill
- 1/2 tsp. pepper
- 1 tsp. olive oil
- 1/2 tsp. rosemary
- 1/2 cup white wine
- 2 Tbs. lemon juice
- 1 large tomato, sliced
- 1 clove garlic, minced
- 1 sweet onion, sliced thin
- 3/4 cup low-fat Swiss cheese
- 2 lbs. grouper (can substitute flounder or tuna)
Directions:
Mix wine, lemon juice, and spices. Put 2 Tbs. of mixture in a shallow casserole dish and swirl around until the surface is coated. Layer fish, onion, sauce, and tomato in casserole. Bake at 350 F for 20 minutes or until it flakes. Sprinkle with cheese and bake 5 more minutes.
Baked Flounder
Directions:
Start with flounder fillets. Dip fillets in 1 cup buttermilk (or milk). Salt and pepper fish (to taste) and dip into cracker meal/ flour mixture.
Lay fillets in a greased pan. Brush each piece with butter. Bake at 350 F until golden brown (about 30 minutes). Serve with tartar sauce and lemon wedges.
Seared Golden Tile (or Swordfish)
Directions:
When we cook golden tile, we like to keep to a simple sear seasoning with either a little salt and pepper, or a little dirty salt.
Youre going to want to start with a pretty hot pan with a touch of olive oil. Then lay the fish in the pan and resist the urge to flip or jiggle the pan until it gets a nice CRISPY skin.
Next put a touch of butter on top of the fish and bake at 375 F, just until the edges start browning lightly. Now you just have to flip the fish over and cook another 5 minutes (or until it flakes). Youre sure to enjoy this delicious fish!
Blackened Tuna
- Butter
- 1 tsp. salt
- 1 tsp. paprika
- 4-6 tuna steaks
- 1 tsp. onion powder
- 1 tsp. garlic powder
- 1/2 tsp. dried thyme
- 1 tsp. cayenne pepper
- 3/4 tsp. black pepper
- 3/4 tsp. white pepper
- 1/2 tsp. dried oregano
Directions:
Mix all dry ingredients well and rub on tuna steaks. Heat a cast iron pan until very hot. Melt butter and add the tuna. For 1/2"-thick steaks, blacken 2 minutes per side. For 3/4" steaks, blacken 3 minutes per side.
You can cut a piece to check for doneness. It is better to undercook than to overcook, as the fish will continue to steam when removed from the heat.
Easy Cheesy Salmon Bake
- 1 lb. salmon
- 2 Tbs. butter
- 1/3 cup sour cream
- 1/4 tsp. seasoned salt
- 1 Tbs. chopped parsley
- 3 oz. mozzarella cheese, shredded
Directions:
Place salmon in a medium dish. Sprinkle with salt and dot with butter. Cover and microwave on high for 2 minutes. Meanwhile, mix sour cream and cheese.
Remove fish and spread with sour cream/ cheese mixture; sprinkle with parsley. Cover and microwave on high 2 – 3 minutes or until fish flakes.
Serves 2 – 3.
Rial's Fried Grouper
- 1 cup milk
- 1 tsp. basil
- 2/3 cup flour
- 1 tsp. oregano
- oil for frying
- 1/3 cup cornmeal
- 1/8 tsp. cayenne
- salt, pepper to taste
- 1 small onion, minced
- 1 clove garlic, minced
- 1 lb. grouper fillet (or another firm fish)
Directions:
Mix milk, onion, and garlic. Marinate grouper in mixture for 30 minutes. In medium bowl, combine flour, cornmeal, spices, salt and pepper. Pull fish fillets through dry mixture.
In a heavy pan, heat a half-inch of oil. Fry fish in hot oil about 5 minutes per side, or until golden brown.