Crispy Baked Cod with Tangy Dill & Pickle Sauce

17 Sep 2013 2 Comments

by sparksfromthekitchen in Main Dish Tags: ,

I’m a sucker for a good piece of fish. When I received my latest issue of Cooking Light and saw Crispy Fish with Lemon-Dill Sauce I knew that I had to make it right away. I changed a few things about it–especially the sauce. That’s why I changed it’s name.

The title didn’t lie. It’s crispy. Really crispy. And that’s a good thing. I chose to make this dish with Cod but you could also use flounder, bass, tilapia etc… It cooks fast and is a really simple dish to put together-great for a fast weeknight meal or, in my case, a great dinner after a busy Saturday of running around.

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Crispy Baked Cod with Tangy Dill & Pickle Sauce

Ingredients:

  • 1 large egg white, beaten
  • 1 cup panko
  • 1/4 tsp hot paprika
  • 1/2 tsp granulated onion
  • 1/2 tsp garlic powder
  • 2 4oz skin-less fresh cod filets
  • 1/2 tsp freshly ground black pepper
  • 1/4 tsp kosher salt
  • Cooking spray
  • 2 tbsp – mayonnaise (Hellmann’s)
  • 1-2 tbsp finely chopped dill pickle (to taste)
  • 1/2 tsp fresh lemon juice
  • 1/4 tsp dried dill

Instructions:

  1. Pre-heat broiler to high.
  2. Place egg white in a shallow dish.  In a 2nd dish combine panko and next 3 ingredients and mix to combine.
  3. Spray a broiler pan with cooking spray.
  4. Sprinkle salt and pepper onto both sides of fish then dip each fillet in the egg and then roll in panko to coat evenly.  Place fillets on the prepared broiler pan and broil 4 minutes on each side or until cooked through. Time will depend on fillet size.
  5. While fish is cooking prepare the sauce. Combine the last 4 ingredients in the list above in a small bow, stir and serve on the side with the fish.
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Artichoke & Parmesan Tilapia

26 Aug 2013 1 Comment

by sparksfromthekitchen in Main Dish Tags: , ,

This fish is very light but incredibly flavorful.  Tilapia is so mild and the slight nutty tang from the cheese really does perk it up a bit.  Paired with the artichoke hearts, breadcrumbs and lemon it’s a perfect combination of flavors for the fish. 

This recipe comes together so fast and the prep time is a short-only about 5 minutes. The fish will be on the table 20 minutes later. Conveniently you can also roast vegetables at the same time and have everything finish cooking at the same time.

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Artichoke & Parmesan Tilapia

Ingredients:

  • 2 4oz fresh tilapia filets
  • 6 oz artichoke hearts, drained and chopped
  • 1/4 cup breadcrumbs
  • 1/4 cup freshly grated parmesan cheese
  • 1 tsp fresh lemon juice
  • kosher salt and freshly ground black pepper to taste

Instructions:

  1. Pre-heat oven to 375.  Line a baking dish just large enough to hold the fish with parchment paper and give it a bit of non-stick spray or olive oil.
  2. Wash the fish, pat them dry and sprinkle salt and pepper on both sides then place them into the baking dish.
  3. Combine the artichoke hearts, breadcrumbs, parmesan and lemon juice in a small bowl and stir to combine.
  4. Spoon half of the artichoke mixture over each piece of fish. Bake in the oven for 15-20 minutes or until fish is cooked thoroughly.

Adapted from laloosh.com

Grilled Chilean Sea Bass Sandwich with Homemade Tartar Sauce

12 Aug 2013 Leave a comment

by sparksfromthekitchen in Condiment/Topping, Lunch, Main Dish Tags: ,

Recently I’ve had it in my head that I need to eat more fish at home. Seeing as though I live on an island with an abundance of fantastic fresh fish available it shouldn’t be too much of a challenge.  I used Chilean Sea Bass for this sandwich but you could also use cod, grouper or any other white flaky fish.

Keeping with that thought I decided to make this sandwich and it was so fantastic!! Light, flaky fish and tangy, zesty tartar sauce. It wasn’t too big or too small-just right. These sandwiches came together in no time. While the fish is cooking you prepare the sauce. 

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Grilled Chilean Sea Bass Sandwich with Homemade Tartar Sauce

Ingredients:

  • 1 5-6oz fresh Chilean Sea Bass filet, skin and any bones removed
  • 1 tsp olive oil
  • salt & pepper for seasoning
  • 1 sandwich roll or hamburger bun (I used one Arnold whole wheat Sandwich Thin)
  • lettuce leaves

Instructions:

  1. Pre-heat a stove top grill pan to medium heat  (you can also use an outdoor grill).
  2. Drizzle fish with olive oil on all sides and then season with salt and pepper.
  3. Place fish on the grill and cook for about 3 minutes on each side (depending on the size of the fish) until fish flakes easily with a fork.
  4. Place fish, lettuce and tartar sauce (recipe below) on a bun and enjoy.

Makes 1 sandwich.

 

Homemade Tartar Sauce

Ingredients:

  • 1/4 cup light mayonnaise
  • 2 tbsp chopped scallions
  • 1&1/2 tbsp finely chopped cornichons
  • 1&1/2 tsp capers, drained
  • 1 tsp fresh lemon juice
  • 1 tsp Worcestershire sauce

Instructions:

  1. Mix all ingredients in a bowl and set aside to use right away or refrigerate until later.

Makes just over 1/4 cup of sauce.

 

Both recipies adapted from Cooking Light Fresh Food Fast cookbook.

 

Baked Garlic Lemon Cod

12 Mar 2013 Leave a comment

by sparksfromthekitchen in Main Dish Tags: ,

I love fresh fish and am fortunate enough to live on Long Island where it abounds. I don’t cook it enough and really should cook it more often. Fresh cod was on sale at my supermarket this week and I remembered that I  had bookmarked a recipe from Gina over at skinnytaste that would work perfectly with cod or tilaipa or any white flaky fish or shrimp too.

What a delicious easy recipe! I think next time I will add some white wine and then throw the fish under the broiler when it’s almost done cooking but this recipe is a keeper. So go get yourself some delicious fish and make it tonight!!

I served the celery root and mandarin orange salad along with the fish.

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Baked Garlic Lemon Cod

Ingredients:

  • 1 lb. fresh cod or other white flaky fish
  • 4 cloves garlic, crushed
  • 2 tbsp light butter
  • 2 tbsp fresh lemon juice
  • 4 tsp fresh parsley
  • salt and pepper
  • cooking spray

Instructions:

  • Preheat oven to 400°.
  • Melt butter on a low flame in a small sauce pan. Add garlic and saute on low for about 1 minute. Add the lemon juice and shut off flame.
  • Spray the bottom of a baking dish lightly with cooking spray. Place the fish on top and season with salt and pepper. Pour the lemon butter mixture on the fish and top with fresh parsley. Bake at 400° until cooked, about 15-20 minutes depending on the thickness of the fish.

Adapted from skinnytaste.com