Tag: Fish

Fish Chowder

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Hearty Fish Chowder

Aug 27, 2010

Cod, bacon, and potatoes make this creamy chowder rich and satisying. Cal/Serv: 310 Yields: 4 Prep Time: 0 hours 20 mins Total Time: 0 hours 35 mins

Ingredients

4 slice center-cut bacon

1 large carrot

1 medium celery root

1 large all-purpose potato

2 small onions

2 tbsp. all-purpose flour

1 c. clam juice

1/2 c. water

1 lb. skinless cod fillets

1/2 c. reduced-fat (2%) milk

salt Pepper

fresh flat-leaf parsley leaves

Directions

  1. In 6- to 7-quart saucepot, cook bacon on medium 5 to 7 minutes or until browned and crisp, turning occasionally. Drain on paper towels; set aside. Discard all but 1 tablespoon bacon fat.
  2. While bacon cooks, in large microwave-safe bowl, combine carrot, celery root, potato, and 2 tablespoons water. Cover with vented plastic wrap and microwave on High 5 minutes or until vegetables are just tender.
  3. Keep saucepot with rendered bacon fat on medium. Add onion and cook 6 to 8 minutes or until tender, stirring occasionally. Add carrot mixture and cook 2 minutes, stirring.
  4. Add flour and cook 2 minutes, stirring. Add clam juice and water and whisk until smooth. Heat to boiling, stirring occasionally. Add cod chunks, cover, and cook 4 to 5 minutes or until fish just turns opaque throughout.
  5. Stir in milk, 1/4 teaspoon salt, and 1/8 teaspoon freshly ground black pepper. Cook 1 to 2 minutes or until hot but not boiling. Crumble reserved bacon. Spoon chowder into shallow bowls; garnish with parsley and bacon.
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Kate Mathis

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Greek Tilapia

Greek Tilapia

Ingredients

  • 4 tilapia fillets (4 ounces each)
  • 4 teaspoons butter
  • 1 large egg
  • 3/4 cup crumbled tomato and basil feta cheese
  • 1/4 cup fat-free milk
  • 1/4 teaspoon cayenne pepper
  • 1 large tomato, seeded and chopped
  • 1/4 cup chopped ripe olives
  • 1/4 cup pine nuts, toasted
  • 1 tablespoon minced fresh parsley
  • 1 tablespoon lemon juice
  • 1/8 teaspoon pepper

Directions

  • In a large cast-iron or other ovenproof skillet, brown fish in butter.
  • In a small bowl, combine the egg, cheese, milk and cayenne; spoon over fish. Sprinkle with tomato, olives and pine nuts. Bake, uncovered, at 425° until fish just begins to flake easily with a fork, 10-15 minutes.
  • In a small bowl, combine the parsley, lemon juice and pepper; drizzle over fish.
Nutrition Facts

1 fillet: 279 calories, 16g fat (6g saturated fat), 123mg cholesterol, 362mg sodium, 5g carbohydrate (2g sugars, 2g fiber), 29g protein.

Originally published as Tilapia A La Greek in Healthy Cooking February/March 2011

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Cheesy Mushroom-Fish Bake

Cheesy Mushroom-Fish Bake

Ingredients

4 frozen haddock fillets (1 lb.)

2 Tbsp. KRAFT Lite Zesty Italian Dressing

1 cup sliced fresh mushrooms

1/2 cup KRAFT Shredded Mozzarella Cheese

1 Tbsp. chopped fresh parsley

Let’s Make It

1. Heat oven to 450°F.

2. Place frozen fish in 13×9-inch baking dish; drizzle with dressing.

3. Bake 25 min. Top with mushrooms and cheese; bake 5 min. or until cheese is melted and fish flakes easily with a fork.

4. Sprinkle with parsley.

Kitchen Tips

Tip 1 Substitute Prepare using halibut or cod fillets. Tip 2 Substitute Prepare using KRAFT Lite Balsamic Vinaigrette Dressing.

Nutrition

Calories 130 Calories From Fat 0 % Daily Value*

Total Fat 3.5g 4%

Saturated Fat 1.5g 8%

Trans Fat 0g

Cholesterol 65mg 22%

Sodium 420mg 18%

Total Carbohydrates 2g 1%

Dietary Fibers 0g

Sugars 1g 2%

Protein 22g 44%

Vitamin A 4%

Vitamin C 4%

Calcium 10%

Iron 2%

* Percent Daily Values are based on a 2,000 calorie diet.

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Baked Salmon With Vegetables

https://www.myfoodandfamily.com/recipe/057018/baked-salmon-with-veggies

Baked Salmon with Veggies

4 servings

Ingredients

4 skin-on salmon fillets (1 lb.)

2 cups chopped fresh spinach leaves

1 cup sliced fresh mushrooms

1 tomato, chopped

1/3 cup KRAFT Sun Dried Tomato Vinaigrette Dressing

Let’s Make It

1. Heat oven to 375°F.

2. Place fish, skin sides down, in 13×9-inch baking dish sprayed with cooking spray.

3. Combine remaining ingredients; spoon over fish.

4. Bake 20 to 25 min. or until fish flakes easily with a fork.

Kitchen Tips

Tip 1 Substitute Prepare using red snapper or orange roughy fillets.

Tip 2 Serving Suggestion Serve with hot cooked rice to round out the meal. Tip 3 Nutrition Bonus The spinach in this flavorful salmon dish is high in vitamin A.

Nutrition

Calories 200

Calories From Fat 0 % Daily Value*

Total Fat 9g 12%

Saturated Fat 1.5g 8%

Trans Fat 0g

Cholesterol 55mg 18%

Sodium 330mg 14%

Total Carbohydrates 5g 2%

Dietary Fibers 0g

Sugars 3g 6%

Protein 25g 50%

Vitamin A 60%

Vitamin C 10%

Calcium 2%

Iron 6%

* Percent Daily Values are based on a 2,000 calorie diet. servings 4 servings

* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used. Tags

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Keto fish casserole with mushrooms and French mustard/Recipe Share

Keto fish casserole with mushrooms and French mustard

Ingredients
15 oz. mushrooms
3 oz. butter
1 tsp salt
pepper, to taste
2 tbsp fresh parsley
2 cups heavy whipping cream
2 tbsp Dijon mustard
8 oz. shredded cheese
25 oz. white fish, for example cod
20 oz. broccoli or cauliflower
3 oz. butter or olive oil
Nutrition

Keto fish casserole with mushrooms and French mustard
Instructions
Preheat the oven to 350°F (175°C).
Cut the mushrooms into wedges. Fry in butter until the mushrooms have softened, about 5 minutes. Add salt, pepper, and parsley.
Pour in the heavy cream and mustard and lower the heat. Let simmer for 5-10 minutes to reduce the sauce a bit.
Season the fish with salt and pepper and place in a greased baking dish. Sprinkle 3/4 of the cheese on and pour the creamed mushrooms on top. Top with the remaining cheese.
Bake for about 30 minutes if the fish is frozen, or slightly less if it’s fresh. Probe with a sharp knife after 20 minutes; the fish is done if it flakes easily with a fork. And remember that the fish will continue to cook even after you have taken it out of the oven.
Meanwhile, make the side dish. Cut the broccoli or cauliflower into florets. Boil in lightly salted water for a few minutes. Strain off the water and add olive oil or butter.
Mash coarsely with a wooden spoon or fork.
Season with salt and pepper and serve with the fish.
Tip!
Did you know that the stem of broccoli and cauliflower is wonderful, too? Simply peel the rough outer layer off with a sharp knife or a potato peeler. And then cut the stems lengthwise into rods, or dice them. Voila! More cruciferous love!

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