It really is easy to add some fish to your diet - OCRegister

kuaciasing.blogspot.com

By Carla Vigos

Special to the Globe

What do you think of fish? It took a while for me to cook it at home. I thought it would be complicated, but I was wrong.

There’s a lot of emphasis on eating less meat, and then there’s Lent as well, so March is all about two easy fish recipes. The key to fish is to not overcook. 145 degrees on a meat thermometer and you are done.

Flaky fish, like tilapia, sole, mahi mahi or cod, can be used in the first recipe, and firmer fish, like salmon, swordfish or halibut, for the second. I prefer fresh fish, but frozen will work. If you use frozen, be sure to thaw it and dab it with a paper towel to get out the extra moisture before marinating or cooking it.

Panko Crusted Fish

1 pound of tilapia

In a shallow dish mix:

1/4 cup mayonnaise

1 teaspoon lemon zest

2 teaspoons lemon juice

1/2 teaspoon salt

1/4 teaspoon pepper

In another dish combine:

1 cup panko

1/4 cup fresh parsley

2 tablespoons chopped capers or parmesan cheese, if preferred

1/2 teaspoon salt

1/4 teaspoon pepper

PROCEDURE

Place a rack on a baking sheet and spray with cooking oil.

Pat dry the fish and press it into or spoon on the mayo mixture and then press it into the panko. You can do both sides if there’s no skin.

Mist on cooking spray. Bake at 450 degrees for 10 to 12 minutes.

Serve with more lemon and tartar sauce.

This fish could also be pan fried, if preferred. Cook to 145 degrees.

Thai Salmon

INGREDIENTS

1 pound salmon

Thai sweet chili sauce

1 tablespoon oil

3 tablespoons green onion, chopped

salt and pepper

PROCEDURE

Dry off the fish. Sprinkle with salt and pepper and 2 tablespoons of sweet chili sauce, and marinate for at least two hours and up to 24.

In an ovenproof skillet, put in one tablespoon of oil on medium high heat. The oil needs to be up to temperature before adding fish.

If there is skin on the fish, cook 2 minutes on that side first and add 2 more tablespoons of chili sauce to the top of fish. Turn fish and cook another 2 minutes.

Have a broiler ready on high and place the skillet with fish skin side down 6 inches from the heat with 2 more tablespoons of chili sauce to finish cooking and caramelize, usually 5 minutes, but watch it.

Garnish with chopped onions. Serve with more chili sauce on the side.

For questions or comments, email cjvigos@yahoo.com.

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