What is a healthy recipe for cooking a fillet of fish?!


Question: What is a healthy recipe for cooking a fillet of fish!?
I am on a diet so I need a healthy recipe sor cooking a fish that has a very low number of fat and calories!. You have to list the recipe, and the amount of calories and fat it contains!. I will award anyone 10 points who has the best answer!. Thank You!Www@FoodAQ@Com


Answers:
Chinese Sea Bass (two servings)

3/4 c!. 99% fat-free chicken broth
1 T!. cornstarch
1 T!. sesame oil
1 T!. minced garlic
1 T!. mined ginger
1 1/2 T!. apple cider vinegar
4 tsp!. soy sauce (light soy sauce preferred)
1 tsp!. sugar
1 T!. thinly sliced scallions (green onions) use both green and white parts
2 - 5oz!. tilapia fillets

Combine broth and cornstarch until dissolved!. In a small fry pan, stir fry garlic and ginger for 30 seconds!. Add broth mix and bring to a boil, stirring constantly (about 1-2 minutes) or until thickened!. Remove from heat!. Season with salt and pepper!.Set aside all but a couple of tablespoons of the marinade!. (What you set aside can be passed when the dish is served!.)

Pre-heat broiler!. Brush both sides of fillet with marinade and grill for about five minutes each side!. Plate the fish, and sprinkle with scallions!.

Per serving: 150 calories, 17 gm fatWww@FoodAQ@Com

Poaching it -and it also keeps the flavour well!.
Cooked this way:!.
Put a saucepan of water on to boil and, before the water gets too hot,cover it with a plate (with the fish on that plate) and then cover the plate(and fish) with the saucepan lid!.

Takes between ten and fifteen minutes with heat turned down after boiling so that the water is just simmering, depending on size of the fillet!.

You dont have to have holes or anything to let the steam through - just sitting on that plate for 15 to 20 minutes is enough to thoroughly poach the fish!.

you might want to put the smallest bit of butter (or low fat cooking spray) on the plate before you put the fish on - but I often don't and it still cooks well without sticking to the plate

Any plate will do!. I've never had a plate that cracked in using it like this , but there are heat proof plates around if you prefer them!.Www@FoodAQ@Com

Tilapia Recipie's here's 2 for you we love

Whole wheat pita pocket, stuffed with brown rice, tilapia (fish filet) and green bell peppers!.

1 cup uncooked- Instant Brown Rice
1- Tilapia (Filet)
1 cut in half- Whole Wheat Pita Bread (Pocket)
1 tbsp- Extra Virgin Olive Oil
1/2 cup- Green Bell Pepper (sliced in thin strips)
1 oz water (2 tbsp)

Makes 2 servings!.
(One 6-1/2" Pita Pocket cut in half and stuffed with half of ingredients mixture is 1 serving)
Prepare brown rice as instructed on box!. While rice is cooking, put 1 tbsp olive oil in skillet and cook Tilapia filet until it flakes apart!. (set aside covered in a dish)!. Put 1 oz!. (2 tbsp) water in skillet and cook bell pepper strips until tender!. (I use the same skillet that I cooked the Tilapia in to give the peppers more flavor)
In a medium size bowl, add rice, stir in Tilapia filet (Tilapia should flake apart and mix well with rice) Next add bell pepper strips!. Cover and set mixture aside!.
Heat Pita bread in microwave for 15 seconds!.
Stuff your pita pocket with half of the rice, Tilapia, bell pepper mixture and serve!.

* Servings Per Recipe: 2
* Amount Per Serving
* Calories: 288!.1
* Total Fat: 9!.0 g
* Cholesterol: 27!.5 mg
* Sodium: 192!.0 mg
* Total Carbs: 38!.6 g
* Dietary Fiber: 4!.2 g
* Protein: 16!.3 g

Simple & Quick Blackened Tilapia
1 Tilapia Filet
1/4 tsp Blackened Steak seasoning
2 tsp Extra Virgin Olive oil

Directions
Heat enough oil for the number of filets you are cooking in a medium skillet over medium-high heat!.
Run filets under cool water to moisten and sprinkle both sides of each filet with the blackened seasoning!.
Cook each filet for 3-4 minutes on each side (depending on thickness) until cooked throughout!. (Will be solid white and flaky)
Serve with a mixed baby greens salad and vinegrette and another healthy vegetable side of your choice!.
* Servings Per Recipe: 1
* Amount Per Serving
* Calories: 177!.6
* Total Fat: 10!.0 g
* Cholesterol: 55!.0 mg
* Sodium: 120!.0 mg
* Total Carbs: 0!.0 g
* Dietary Fiber: 0!.0 g
* Protein: 21!.0 g

Both Recipies are Very Good and Healthy we eat at least one of these every week we also use salmon and catfishWww@FoodAQ@Com

Its low in fat, which is the way I eat, but I don't know the calories!.

Homemade Chicken or Fish Nuggets
This was originally used for fish but I have also used it for chicken nuggets the same way, I just cook them a little longer:

2 or 3 Tilapia filets
1 egg (or 1/4 egg subsitute)
about 1/2 c milk (or nonfat milk)
about 1/3 c parmesan cheese (grated)
1/2 teaspoon salt (or to taste)
1/2 teaspoon pepper (or to taste)
about 1 cup bread crumbs (Whole Wheat)

Preheat over to 400!. Cut the fish (or chicken) up into bite size pieces!. Put the bread crumbs, salt, pepper, and parm into a ziploc bag!. Mix the egg and the milk in a good sized bowl and add the fish (or chicken) nuggets to the bowl!.

Take the the nuggets out of the milk/egg mixture a few at a time and drop into the bag!. Shake around until well coated and then place on baking sheet (you can grease it but I usually just line with foil)!. Do this until they are all coated and bake about 15-20 minutes depending on the size of your nuggets, slightly longer for chicken!. They are good!Www@FoodAQ@Com

INGREDIENTS

* 1 1/2 pounds salmon fillets
* lemon pepper to taste
* garlic powder to taste
* salt to taste
* 1/3 cup soy sauce
* 1/3 cup brown sugar
* 1/3 cup water
* 1/4 cup vegetable oil



DIRECTIONS

1!. Season salmon fillets with lemon pepper, garlic powder, and salt!.
2!. In a small bowl, stir together soy sauce, brown sugar, water, and vegetable oil until sugar is dissolved!. Place fish in a large resealable plastic bag with the soy sauce mixture, seal, and turn to coat!. Refrigerate for at least 2 hours!.
3!. Preheat grill for medium heat!.
4!. Lightly oil grill grate!. Place salmon on the preheated grill, and discard marinade!. Cook salmon for 6 to 8 minutes per side, or until the fish flakes easily with a fork!.



fat = 16 grams
Calories= 218Www@FoodAQ@Com

BLACKENED HALIBUT

The following is an excerpt from the book Grill! by Pippa Cuthbert & Lindsay Cameron Wilson!.

A hot grill coupled with a crispy, "blackened" crust adds a fiery, Cajun touch to halibut!. New Orleans chef Paul Prudhomme is to thank for putting "blackening" on the culinary map!.

For the rub:

1 tsp salt
1 tsp dried thyme
1/2 tsp dried oregano
1/2 tsp cayenne pepper
1/4 tsp hot paprika
1/2 tsp freshly ground black pepper
1/2 tsp fennel seeds, toasted and roughly chopped
Salt and pepper, to taste

4 halibut fillets, 7oz (200g) each
Olive oil, for brushing
1 lime, quartered

Combine the ingredients for the rub in a small bowl!. Place the halibut fillets in a shallow baking dish and brush with oil!. Pat the rub all over the fish!. Season with more salt and pepper!. Cover and chill for up to 1 hour, in the refrigerator!.

Preheat the grill or grill pan to hot!. Brush the grill bars well with oil!. Grill the fillets for 2-2 1/2 minutes on each side until charred and just cooked through!. Serve immediately with a squeeze of lime!.

Serves 4!.

BAKED FISH FILLETS

4 white fish fillets, such as bass, striper, etc!., washed and patted dry between paper towels
12 tbsp!. butter
1 onion, thinly sliced
Garlic salt or powder
4 lg!. sheets aluminum foil
Salt and pepper

Lightly sprinkle both sides of fish with salt and pepper, and place one fillet on foil!. Sprinkle with garlic salt, divide onion among the fillets, and dot each piece of fish with butter!. Wrap up sealing all foil seams well!. Bake in 350 degree oven for 20 minutes or on BBQ for about 7 minutes on each side!.

Great when camping, and catching the fish of the day!Www@FoodAQ@Com

you can grill it or bake it put in pan with a thing like wire type deal that is up on legs not very high if you are in pan if you are using grill use tin foil!. put some spices on it if you like hot then use it sprinkle it abit and use the stuff that makes it red but no taste forgot what that is but it holds it together!. it takes very short to cook 15 minutes with oven or broil and grill not very long needs to be white!. spices like garlic and stuff like that whatever you like!. if you like fish you have it made but never fry it and if you do like fish i would make it 3 times a week its good for you!. i hate fish so that is my problem with them!.Www@FoodAQ@Com

Fish Pockets
Take a piece of tin foils and brush it wit a healthy oil or butter!.
Place fish fillet on foil and add:- finely sliced peeled potatoes, onion rings, minted green peas!. (veggies of your choice)
Wrap and crimp edges!.
Bake in a 180C oven for 20 minutes
Toss on a medium hot BBQ 10 minutes either side!.Www@FoodAQ@Com

fish fillet salad!?
no cheese and light dressing or olive dressingWww@FoodAQ@Com

Glazed Salmon
INGREDIENTS
1/2 cup olive oil
1/3 cup molasses
2 teaspoons minced garlic
1 1/2 teaspoons grated lemon peel
4 (6 ounce) salmon fillets

DIRECTIONS
In a small bowl, combine the oil, molasses, garlic and lemon peel; set aside half of the mixture for serving!.
Before starting grill, coat grill rack with nonstick cooking spray!.
Grill salmon, uncovered, over medium heat for 6-8 minutes on each side or until fish flakes easily with a fork, basting frequently with molasses mixture!.
Serve with reserved molasses mixture!.
~~~~~~~~~~~~~~~
Grilled Whole Salmon
1 whole salmon, cleaned, about 8 pounds
salt
3 to 4 tablespoons olive oil
1/4 cup minced fresh parsley
1/2 cup melted butter (4 ounces)
juice of 1 large lemon, about 3 tablespoons
lemon wedges
PREPARATION:

Wash salmon and pat dry all over with paper towels!.
Split the salmon and rub both sides with salt and olive oil!. Grease grill well!.
Place fish on grill flesh side down; close grill lid!.
Cook over moderate coals 5 to 10 minutes, or until just browned!.
Meanwhile, mix parsley, 1/2 cup melted butter, and lemon juice!.
Turn fish carefully!.
With skin side down, rub top side with butter mixture!.
Close lid and cook for 25 minutes or until fish flakes easily with a fork!.
Skin and debone while fish is still warm!.
Serve warm with lemon wedges!.

To clarify butter, melt over low heat in a small saucepan!. Skim off foam and carefully pour the clear butter into a container; discard milky substance
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GRILLED WHISKEY SALMON

(not to worry, the alcohol cooks off and just leaves great smokey flavor!!)

4 8oz salmon fillets
1/2 cup whiskey
1/4 cup light soy sauce
1/4 cup orange juice
2 tablespoons vegetable oil
2 cloves garlic

PREPARATION:
Mix together whiskey, soy sauce, orange juice, oil and garlic!. Place fish in a shallow dish and pour mixture over!. Let salmon sit in the refrigerator for 1 hour or more!. Oil cooking grate and preheat grill!. Place fish on hot grill fleshy side down first, and cook for 5 minutes!. Flip and cook another 5 minutes, skin side down!. The salmon is done when it flakes easily and has faded in color!. Carefully remove fish from grill and serve
-------
GRILLED SALMON

salmon
enough mayonnaise to cover the salmon
pepper
garlic salt
season salt

Spread mayonnaise all over the salmon, then cover with the spices; put on greased foil lined grill at medium-low heat and cook for 30 minutes or until done!. Remove from grill; place on serving tray, then enjoy!

GRILLED MARINATED SALMON

2 c!. oil
1 c!. dry white wine
2 tbsp!. soy sauce
2 cloves garlic, minced
1 tsp!. paprika
Salt and pepper to taste
For 6 - 1/2 lb!. salmon steaks

Place salmon in marinade at least 2 hours before grilling!. Turn at halfway point!. Oil bar of the grill to minimize sticking!.
Place steaks on hot grill for approximately 4 to 5 minutes, then turn!. Lower heat to medium and continue cooking 10 minutes for each inch of thickness!.

You may have to turn steaks over again!. Serve with melted butter and lemon juice!.

GRILLED SALMON WITH CABERNET SAUVIGNON
SAUCE

FOR THE SAUCE:

1/4 tsp!. fresh squeezed lemon juice
2 tbsp!. olive oil
1/2 c!. Cabernet sauvignon wine
1/2 c!. beef stock
1/2 c!. chicken stock
2 shallots
2 tbsp!. butter
Salt & pepper to taste
6 portions of salmon fillet, 8 oz!. each

Chop shallots and place in a saucepan with the wine!. Reduce by about 2/3!. Add beef and chicken stock and reduce by 1/2; set aside!. Brush the salmon fillets with olive oil and season with salt and pepper!. Place on a grill for about 2 minutes on each side!. Return sauce to the stove and incorporate butter; strain and add the lemon juice!. Place salmon fillets on plates and nap with the sauceWww@FoodAQ@Com

Easy Sautéed Fish Fillets
Recipe courtesy EatingWell!.com

This basic recipe for sautéed fish fillets works with any white fish!.
1/3 cup all-purpose flour
1/2 teaspoon salt
Freshly ground pepper to taste
1 pound sole, haddock or other white fish fillets, cut into 4 portions
1 tablespoon extra-virgin olive oil
Combine flour, salt and pepper in a shallow dish; thoroughly dredge fillets (discard any leftover flour)!.

Heat oil in a large nonstick skillet over medium-high heat!. Add the fish, working in batches if necessary, and cook until lightly browned and just opaque in the center, 3 to 4 minutes per side!. Serve immediately!.
Tilapia with Citrus Bagna Cauda
Recipe courtesy Giada De Laurentiis
Show: Everyday Italian
Episode: Marinades and Sauces


3 tablespoons unsalted butter
2 tablespoons extra-virgin olive oil, plus 2 teaspoons
4 anchovy fillets, minced
1 1/2 teaspoons minced garlic
2 tablespoons orange juice
2 tablespoon thinly sliced fresh basil leaves
1 teaspoon lemon zest
1 teaspoon orange zest
6 (6-ounce) skinless tilapia fillets
Salt and freshly ground pepper
Cook the butter and 2 tablespoons extra-virgin olive oil in a heavy medium saucepan over low to medium heat just until the butter is melted, stirring frequently!. Add the anchovies and stir until the anchovies dissolve, about 2 minutes!. Add the garlic and cook just until fragrant, about 30 seconds!. Remove from the heat!. Stir in the orange juice, basil, and lemon and orange zests!. Season the sauce, to taste, with salt!.
The bagna cauda sauce can be made 1 day ahead!. Cool, then cover and refrigerate!. Rewarm before using!.

Meanwhile, preheat oven to 200 degrees F!.

Sprinkle the fish with salt and pepper and brush both sides of the fish with remaining 2 teaspoons extra-virgin olive oil!. Working in 2 batches, fry the fish until just opaque in center, about 3 minutes per side!. Transfer fish to platter!. Cover with foil and keep warm in the oven while cooking the second batch of fish!. Drizzle the sauce over and around the fish and serve!.

Coconut Milk Tilapia
Recipe courtesy Dave Lieberman
Show: Good Deal with Dave Lieberman
Episode: Mom's Asian Light Dinners




Vegetable oil
4 tilapia fillets
Salt
1(1-inch) piece fresh ginger, peeled and grated
1 lemon, zested and juiced
1/2 pound snow peas
4 small red potatoes, quartered sliced into 1/4-inch pieces
1 cup coconut milk

Special equipment: brown paper bags
Preheat oven to 350 degrees F!.
Soak 4 small brown paper bags in vegetable oil until saturated!. Scrape off excess oil and set aside!. Season the fillets with salt, grated ginger, lemon zest and juice!. Top each with about 5 or 6 snow peas and 1 of the thinly sliced potatoes!. Transfer each fillet into 1 of the bags and pour about 1/4 cup of the coconut milk into each bag!. Fold well to seal in juices and steam!. Place onto 2 rimmed baking sheets and bake until bags are puffed and fish and potatoes are tender, about 10 to 15 minutes!. Serve immediately at the table in the puffed bags!. Tear open!.

Grilled Tilapia
Copyright 2003, Jill Davie, All Rights Reserved
Show: Date Plate
Episode: Café La Cave - Chicago, IL


1 (6-ounce) tilapia fillet
Pinch ground cumin
Pinch cayenne pepper
Pinch paprika
Pinch kosher salt
1 tablespoon olive oil
Tilapia Salad, recipe follows
Cashew Yogurt Sauce, recipe follows
Heat the grill!. Cut the fillet in 1/2 lengthwise!. Lightly season the fish with the cumin, cayenne, paprika, and salt!. Coat each piece in olive oil and grill, 3 to 4 minutes on each side!. To plate, begin by covering a dinner plate with a layer of cashew yogurt sauce!. Place the pieces of grilled tilapia in the center, overlapping one another!. Top the fish with the tilapia salad and place the tangerine segments around the plate!.
This recipe was provided by professional chefs and has been scaled down from a bulk recipe provided by a restaurant!. The FN chefs have not tested this recipe, in the proportions indicated, and therefore, we cannot make any representation as to the results!.

Tilapia Salad:
1 honey tangerine
1/2 cup watercress
1 teaspoon tangerine zest
1/8 cup raw red beets, peeled and julienned
1 tablespoon cashews, roasted
Using a sharp pairing knife, remove the skin of the tangerine!. Slice the tangerine into rings and remove any seeds!. Mix the watercress, tangerine zest, and beets with the cashews!. Serve with the grilled tilapia and cashew yogurt sauce!.

Cashew Yogurt Sauce:
3 quarts plain yogurt
6 limes, juiced
1 1/2 bunches fresh cilantro leaves
6 large garlic cloves
4 tablespoons ground cumin
1 teaspoon cayenne pepper
3 teaspoons paprika
1/2 teaspoon kosher salt
Place all ingredients in a blender and blend on high until smooth!. Taste for seasoning!.
This recipe was provided by professional chefs and has been scaled down from a bulk recipe provided by a restaurant!. The Food Network Kitchens chefs have not tested this recipe, in the proportions indicated, and therefore, we cannot make any representation as to the results!.Www@FoodAQ@Com





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