Go Fish! And Fish! And Fish!

Tonight Jack ate his dinner.  And asked for second helpings.  And third helpings.

What's the secret?  Apparently he likes this fish.

I found the recipe in an old issue of Cooking Light and modified it to my herb and spice needs (smoked paprika instead of regular, garlic salt instead of garlic powder, minced onion instead of powdered, etc.)  I was first drawn to it because it was labeled a 30 minute meal.  I'm pretty sure that even with assistance from Flopsy and Mopsy (in aprons, no less), I came in under 30 minutes.  Awesome for a school night!

Crispy Fish with Lemon Dill Sauce

Adapted from Cooking Light April 2010

2 large egg whites, lightly beaten
1 cup panko breadcrumbs
1/2 tsp smoked paprika
1/2 tsp garlic salt
1 tsp minced onion
4 skinless cod filets
Cooking spray
1/4 cup mayo
2 T finely chopped dill pickles
1/2 lemon, squeezed (cut remaining half into slices for fish)
1 tsp dill weed

1.  Preheat broiler (low setting) and move rack to top third of oven (second from top).  Line broiler pan drip tray with foil and spray top of broiler pan with cooking spray.

2. Place egg whites in shallow dish.  Combine panko, paprika, garlic salt, and onion.  Dip each filet in egg white, then dredge in panko mixture.  Place on broiler pan.  Broil 4 minutes on each side or until done.

3.  Combine remaining ingredients for tartar sauce.  Serve with fish and lemon wedges.

Calories 245
Fat 5.2 g
Protein 34.5 g


I served this with steamed broccoli (five minutes in the microwave) and a green salad.  Yum!  Jack's plate is empty, which is a huge testimonial to the dinner.  Plus, it was super easy!

Cod in a Tomato Wine Sauce

I'm always looking for a good Lenten fish recipe, and I think I found a keeper tonight. Brian had picked up some cod earlier in the week and I found a five-star Rachael Ray recipe from FoodNetwork.com, so I decided to give it a try. Brian and I both enjoyed the mildly sweet flavor of the cod, which was complimented well with the tomato sauce on the pasta. Jack wasn't crazy about the cod, but he gobbled up the pasta.

Ingredients
2 tablespoons extra-virgin olive oil, twice-around-the-pan
1 small onion, finely chopped, about 1/3 cup
2 cloves garlic, chopped
1/2 cup dry white wine (I used a sweet white because that is what we had in the house, and we drank some with dinner)
1 (15-ounce) can stewed tomatoes
3 tablespoons chopped flat-leaf parsley (I used about a teaspoon of dry parsley)
2 pounds cod or haddock, rinsed and dried (we only had a half a pound of cod, but it was enough for the two of us)
Salt and pepper
2 tablespoons butter
1/2 pound angel hair, cooked just shy of al dente, about 4 or 5 minutes (I used whole-wheat pasta)

Directions
Preheat oven to 375 degrees F.

To a small skillet preheated over medium heat, add extra-virgin olive oil, onion and garlic. Cook onions 5 minutes, until translucent. Add wine to the pan and reduce for 30 seconds. Add tomatoes and break up the sliced stewed tomatoes with a wooden spoon as they heat through. When the sauce comes to a boil (2 or 3 minutes) remove it from the heat and stir in the parsley. Season the fish with salt and pepper. Pour a few spoonfuls of sauce into the bottom of a shallow baking dish. Add fish to the dish in a single layer. Add remaining sauce and bake 15 to 17 minutes until fish is firm and opaque.

Remove fish to serving plate or dinner plates. Spoon a few bits of tomato and sauce over the fish. To the remaining sauce in the baking dish add 2 tablespoons butter cut into small pieces. Add hot pasta to butter and sauce and turn pasta in dish to coat evenly and to allow pasta to absorb juices. Pile pasta alongside fish and serve.