Fish Sandwiches Recipe

Fish Sandwiches Recipe With Hearty Breaded

Prep Time: 30 min | MAKES: 4 servings

Ingredients

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• 1/2 cup dry bread crumbs
• 1/2 teaspoon garlic powder
• 1/2 teaspoon cayenne pepper
• 1/2 teaspoon dried parsley flakes
• 4 cod fillets (6 ounces each)
• 4 whole wheat hamburger buns, split
• 1/4 cup plain yogurt
• 1/4 cup fat-free mayonnaise
• 2 teaspoons lemon juice
• 2 teaspoons sweet pickle relish
• 1/4 teaspoon dried minced onion
• 4 lettuce leaves
• 4 slices tomato
• 4 slices sweet onion

Directions

1. In a shallow bowl, combine the bread crumbs, garlic powder, cayenne and parsley. Coat fillets with bread crumb mixture.
2. Moisten a paper towel with cooking oil; using long-handled tongs, lightly coat the grill rack. Grill cod, covered, over medium heat or broil 4 in. from the heat for 4-5 minutes on each side or until fish flakes easily with a fork. Grill buns over medium heat for 30-60 seconds or until toasted.
3. Meanwhile, in a small bowl, combine the yogurt, mayonnaise, lemon juice, relish and minced onion; spread over bun bottoms. Top with cod, lettuce, tomato and onion; replace bun tops. Yield:4 servings.

Salsa Fish Sandwiches: Follow method as directed but replace plain yogurt with salsa and omit lemon juice, relish and dried minced onion. Top sandwiches with sliced tomato and fresh cilantro. Nutrition Facts: 1 sandwich equals 277 calories, 4 g fat (1 g saturated fat), 66 mg cholesterol, 512 mg sodium, 29 g carbohydrate, 4 g fiber, 31 g protein. Diabetic Exchanges: 5 lean meat, 2 starch. Slaw-Topped Fish Sandwiches: Follow method as directed but omit relish, substitute red wine vinegar for lemon juice and stir 1-1/2 cups coleslaw mix into mayonnaise mixture. Omit lettuce, tomato and onion and top cod with slaw mixture. Nutrition Facts: 1 sandwich equals 283 calories, 4 g fat (1 g saturated fat), 68 mg cholesterol, 463 mg sodium, 29 g carbohydrate, 4 g fiber, 32 g protein. Diabetic Exchanges: 5 lean meat, 2 starch.

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Fish Skillet

Fish Skillet Recipe Summer

PrepTime: 30 min | MAKES: 4 servings

Ingredients

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• 2 packages (7.6 ounces each) frozen lemon butter grilled fish fillets
• 1 tablespoon olive oil
• 2 medium yellow summer squash, halved and sliced
• 2 medium sweet orange peppers, chopped
• 1/2 cup chopped red onion
• 2 cups fresh salsa, drained
• 4 ounces feta cheese, cubed
• 2 packages (8.8 ounces each) ready-to-serve rice pilaf with orzo pasta

Directions

1. In a large skillet, cook fish fillets in oil over medium heat, for 15-20 minutes, turning once or until fish flakes easily with a fork; remove and keep warm.
2. In the same skillet, saute the squash, peppers and onion until tender. Add salsa; cook 2 minutes longer. Return fish to skillet. Add cheese and heat through.
3. Prepares rice pilaf according to package directions. Serve with fish and vegetables. Yield: 4 servings.

 

 

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Black Bean Salsa Recipe

Black Bean Salsa Recipe with  Grilled Salmon

Prep: 20 min | + marinating Grill: 10 min | MAKES: 6 servings

Ingredients

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• 1/4 cup white wine or reduced-sodium chicken broth
• 1/4 cup reduced-sodium soy sauce
• 1-1/2 teaspoons brown sugar
• 1 garlic clove, minced
• 6 salmon fillets (4 ounces each)
• SALSA:
• 1 can (15 ounces) black beans, rinsed and drained
• 1 cup frozen corn, thawed
• 1 medium sweet red pepper, diced
• 1/2 cup seedless red grapes, chopped
• 1/4 cup fat-free Italian salad dressing
• 1 tablespoon canned chopped green chilies
• 1 teaspoon brown sugar

Directions

1. In a small bowl, combine the wine, soy sauce and brown sugar. Set aside 2 tablespoons mixture for basting. Stir garlic into remaining mixture. Place in a large resealable plastic bag; add the salmon. Seal bag and turn to coat; refrigerate for 30 minutes, turning occasionally.
2. Meanwhile, in a small bowl, combine the salsa ingredients. Cover and chill until serving.
3. Drain and discard marinade. Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Place salmon skin side down on grill rack.
4. Grill, covered, over medium heat for 10-12 minutes or until fish flakes easily with a fork, basting occasionally with reserved wine mixture. Serve with salsa. Yield: 6 servings.

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Fish Lemony and Cucumbers

Fish Lemony and Cucumbers Recipe

Prep Time: 25 min | MAKES: 2 servings

Ingredients

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1 small cucumber, sliced
3/4 pound cod
Dash salt
3 tablespoons plus 1 teaspoon lemon juice, divided
2 tablespoons butter, softened
1/4 teaspoon dried basil

Directions

Arrange cucumber slices on a 15-in. x 12-in. piece of heavy-duty foil. Top with cod fillets; sprinkle with salt and 3 tablespoons lemon juice. Fold foil over and fold in edges twice, forming a pouch.
Place on a baking sheet. Bake at 425° for 15-17 minutes or until fish flakes easily with a fork. Carefully open pouch to allow steam to escape.
In a small bowl, combine the butter, basil and remaining lemon juice. Spoon over fish and cucumbers. Yield: 2 servings.

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Fish Seasoned Sticks

Fish Seasoned  Sticks Recipe

Prep Time: 30 min | MAKES: 4 servings

Ingredients

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1 teaspoon paprika
1 teaspoon chili powder
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon ground cumin
1/4 teaspoon cayenne pepper
2 tablespoons canola oil, divided
2 packages (8 ounces each) frozen breaded fish sticks

Directions

1. In a small bowl, combine the first six ingredients; mix well. Transfer half of the seasoning mix to a large resealable plastic bag; set aside. Place 1 tablespoon oil in a large resealable plastic bag; add half of fish sticks and shake to coat.
2. Transfer fish to resealable bag with seasonings and shake to coat. Place in a single layer in an ungreased baking sheet. Repeat with remaining ingredients.
3. Bake at 400° for 18-22 minutes or until golden brown. Yield: 4 servings.

 

 

 

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Fish Fillets

Fish Fillets Recipe

PrepTime: 20 min | MAKES: 4-5 servings

Ingredients

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1 package (18.7 ounces) frozen breaded fish fillets
3 tablespoons olive oil
1 jar (26 ounces) spaghetti sauce
3 tablespoons prepared horseradish
1 cup (4 ounces) shredded part-skim mozzarella cheese

Directions

In a large skillet, cook fish in oil for 4 minutes on each side or until crisp and golden brown. Meanwhile, in a large saucepan, combine the spaghetti sauce and horseradish; cook until heated through.
Spoon over fish; sprinkle with cheese. Cover and remove from the heat. Let stand for 5 minutes or until cheese is melted. Yield: 4-5 servings.

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Sandwiches Fish Stick

Sandwiches Fish Stick Recipe

Prep Time: 25 min | MAKES: 6 servings

Ingredients

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1/4 cup butter, melted
2 tablespoons lemon juice
1 package (11.4 ounces) frozen breaded fish sticks
2 tablespoons mayonnaise
6 hot dog buns, split

Directions

In a shallow bowl, combine butter and lemon juice. Dip fish sticks in butter mixture. Place in a single layer in an ungreased baking pan.
Bake at 400° for 15-18 minutes or until crispy. Spread mayonnaise on bottom of buns; add fish sticks. Top with lettuce, onion and tomato if desired. Replace bun tops. Yield: 6 servings.

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Fish Crumb Coating

Fish Crumb Coating Recipe

PrepTime: 5 min | MAKES: 24 servings

Ingredients

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1 cup crushed saltines (about 30 crackers)
1 cup cornmeal
2 tablespoon paprika
5 teaspoons seafood seasoning
2 teaspoons salt
1 to 1-1/2 teaspoons pepper
ADDITIONAL INGREDIENT (for each batch):
1 pound sole fillets

Directions

1. In a large resealable plastic bag, combine the first six ingredients. Store in a cool dry place for up to 6 months. Yield: 6 batches (2 cups total).
2. To prepare fish: Place 1/3 cup coating in a large resealable plastic bad; add fillets, a few piece at a time. Seal bag and turn to coat.
3. Place in a greased 13-in. x 9-in. baking dish. Bake, uncovered, at 400° for 12-15 minutes or until fish flakes with a fork. Yield: 4 servings.

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Fish Sesame Dill

Fish Sesame Dill Recipe

Prep: 15 min | MAKES: 4 servings

Ingredients

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1/2 cup dry bread crumbs
1/4 cup sesame seeds
1/2 teaspoon dill weed
1/4 teaspoon salt
3/4 cup plain yogurt
1 pound catfish or other whitefish fillets
1/4 cup canola oil
Lemon wedges, optional

Directions
In a shallow bowl, combine the bread crumbs, sesame seeds, dill and salt. Place yogurt in another bowl. Dip fillets in yogurt; shake off excess, then dip in crumb mixture.
Heat oil in a large nonstick skillet. Fry fillets over medium-high heat for 2-3 minutes on each side or until fish flakes easily with a fork. Serve with lemon if desired. Yield: 4 servings.

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Salmon Grilled

Salmon Grilled Recipe

Prep: 10 min | + marinating Grill: 5 min | MAKES: 6 servings

Ingredients

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1/3 cup olive oil
3 tablespoons reduced-sodium soy sauce
2 tablespoons Dijon mustard
1/2 teaspoon dried minced garlic
6 salmon fillets (5 ounces each)

Directions

In a small bowl, combine the oil, soy sauce, mustard and garlic. Pour half of marinade into a large resealable plastic bag. Add the salmon; seal bag and turn to coat. Refrigerate for 30 minutes. Refrigerate remaining marinade.
Drain fish and discard marinade. Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill salmon, covered, over high heat for 5-10 minutes or until fish flakes easily with a fork. Drizzle with reserved marinade. Yield: 6 servings.

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