Healthy Fish Dinner

I often make this recipe: http://allrecipes.com/recipe/broiled-parmesan-lemon-tilapia/detail.aspx

My husband and me love it and it's not too bad calorie-wise.

First off, I second the Puttanesca.
I love fish in parchment paper or foil, whatever you have around. The fish steams in whatever juices you have and stays super moist. Just one recipe below but you really can stick anything you want with it. I am unsure if you like sushi but I wrap marinated halibut or cod with a piece of nori and stuff it with scallions, enoki mushrooms, red bell pepper and throw it in a steamer for 10 min. Delicious!

http://www.epicurious.com/recipes/food/views/Fish-Fillets-in-Parchment-with-Asparagus-and-Orange-241849

I like tilapia, It's my quick lunch when I'm rushed in the morning.

I'll put one frozen fillet into a microwave baking dish, sprinkle it with lemon-pepper and dump a can of veggies on top. Stick it in the fridge when I get to work; microwave it for a couple minutes @ lunch time. It comes out moist & yummy, pretty filling and barely 200 calories.

I'm thinking of having one of my favorites for dinner tonight - blackened catfish.

For milder tasting whitefish I usually season it lightly with a little onion or garlic powder, black pepper and a dried herb such as thyme, oregano or basil and either bake or quickly pan "fry" it with very little oil.

Grouper or snapper are a litt;e firmer and great for fish tacos or sandwiches.

Steak type fish such as swordfish or tuna are great encrusted with peppercorns and pan seared (don't go past med rare for tuna or it will be ruined) or on kabobs.

Fish tacos = your favorite white fish + tequila + lime juice + cumin + cilanto; marinate overnight, cook in a medium-hot non-stick pan until done, then serve with some low-cal, high fiber tortillas, and some onions and red pepper, and maybe some salsa.

Plain old steamed fish = white fish + spices you like (I prefer coriandor or rosemary, but anything works). Toss in some frozen vegetables in your steamer basket while you are at it, and you're good to go.

Fish in the broiler = fish + broiler

Fried fish is good too; dredge in flour, then egg, then in panko or cornmeal, then fry in oil. Frying adds calories, but it is so tasty.

Oven fish with Parmesan = build a layer of parmesan and panko bread crumbs (1:1 ratio) on top of the fish, then bake in the oven at 400 degrees until the parmesan just starts to brown. My wife likes this, and she hates fish.

General fish tips: don't over-cook it. Pat the fish dry on paper towels before cooking. Salt is fish's best friend; pepper helps. Fish work well with acids like lemon and lime. Balsamic works great too, but I personally can't stand vinegear. White wine and garlic are good companions.

Tilapia is a great start, but it is boring - so bring on the flavor from everything else.

I love fish/hate salmon as well.

My issue is I never buy it fresh... such pressure to cook it right then! Trader Joe's has great cheap frozen fish and for awesome recipes I use this site:
http://cookitfrozen.com/recipes/cod__pollock__sole/saut__ing_pan_seared/


The other night I rinsed the frozen fish, patted it dry. Seasoned with an adobo seasoning I had (just spices/salt). Pan seared each side. Then I poured white wine into the pan, covered tightly and let it poach for a few minutes.

Had it with black beans that I cooked with onion and leftover butternut squash.

SO GOOD!!!! I love that "cook it frozen" site since I am lazy about buying fresh or remembering to defrost.

Tilapia fillets with salsa and black olives.......delish!!!! super easy, cover fish in salsa (as spicy or as mild as you like) sprinkle with olives (sliced) and bake, so easy...enjoy!