Lemon, rosemary make flavorful fish dish
Rosemary adds a fragrant touch to sauteed fish fillets. I have used mahi-mahi, but any type of firm white fish will work. The cooking time depends on the size of the fish. Count about 8 minutes per inch of thickness.
The lemon and garlic sauce flavors the pasta and complements the rosemary on the fish.
ROSEMARY-CRUSTED MAHI-MAHI
Servings 2 Snapper, grouper, tilapia or cod can be used instead of mahi-mahi
¾ pound mahi-mahi 1 tablespoon fresh rosemary or 1 teaspoon dried rosemary 2 teaspoons olive oil 2 tablespoons pine nuts Salt and freshly ground black pepper
Rinse fish and pat dry with paper towel. Press rosemary onto both sides of the fish. Heat oil in a small non-stick skillet over medium-high heat. When skillet is smoking, add fish and brown for 1 minute. Brown second side for another minute. Lower heat and cook 5 more minutes. Sprinkle with pine nuts and salt and pepper to taste.
Per serving: 227 calories (38% from fat), 9.6 g fat (1.6 g saturated, 3.8 g monounsaturated), 126 mg cholesterol, 32.2 g protein, 2.2 g carbohydrates, 1.3 g fiber, 155 mg sodium.
LEMON GARLIC PASTA
Servings 2 Any type of short cut pasta such as corkscrew or ziti can be used. ¼ pound penne pasta, about 1½ cups ¼ pound broccoli florets, about 1¼ cups ½ tablespoon olive oil, divided use 1 cup sliced onion 3 teaspoons minced garlic
½ cup fat free, no-salt-added chicken broth (divided use) 1 tablespoon lemon juice Salt and freshly ground black pepper 2 tablespoons freshly grated Parmesan cheese
Bring a large saucepan of water to a boil. Add the penne and boil 8 minutes. Add the broccoli to the saucepan and continue to boil 2 minutes. Meanwhile, heat 1 teaspoon olive oil in a large nonstick skillet over medium-high heat. Add the onion and saute 2 to 3 minutes. Add the garlic, chicken broth, remaining olive oil and lemon juice. Cook 2 minutes. Drain pasta and add to the skillet. Toss well for a minute. Add salt and pepper to taste and sprinkle Parmesan cheese on top.
Per serving: 316 calories (17% from fat), 5.9 g fat (1.5 g saturated, 2.1 g monounsaturated), 4 mg cholesterol, 12.7 g protein, 54.7 g carbohydrates, 3.1 g fiber, 129 mg sodium.
Recipes by Linda Gassenheimer