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INGREDIENTS:
Pickerel with Lemon Mushroom Sauce
(Courtesy of Amy's on Second,
Prince Albert, Sask.)
Succulent pickerel is widely regarded as one of Canada's best fish. On the lakes
of northern Saskatchewan, locals catch their own to pan-fry, but visitors make a
point of stopping by Amy's for this dish by chef James Smith. You can also use
trout, whitefish or perch.
| 1/4 cup | All-purpose flour | 50 mL |
| 2 tbsp | Chopped fresh dill (or 1 tsp/5 mL dried dillweed) |
25 mL |
| Pinch | Each salt and pepper | Pinch |
| 2 | Pickerel fillets (unskinned), about 1-1/4 lb (625 g) | 2 |
| 2 tbsp | Butter | 25 mL |
| 1/4 cup | Lemon juice | 50 mL |
| LEMON MUSHROOM SAUCE: | ||
| 1 tbsp | Butter | 15 mL |
| 1 cup | Finely chopped mushrooms | 250 mL |
| 1/4 cup | Chopped onion | 50 mL |
| 1 | Clove garlic, minced | 1 |
| 1/2 cup | Whipping cream | 125 mL |
| 1 tbsp | Lemon juice | 15 mL |
| Pinch | Salt | Pinch |
LEMON MUSHROOM SAUCE: In small saucepan, melt butter over medium heat; cook mushrooms and onion, stirring occasionally, for about 5 minutes or until onion is softened. Add garlic, cream, lemon juice and salt; cook, stirring oocasionally, for about 5 minutes or until reduced to half and thickened enough to coat back of spoon. Keep warm.
In shallow dish, mix together flour, dill, salt and pepper; gently press fillets into flour mixture, turning to coat and shaking off excess. In large skillet, melt butter over medium heat; cook fillets, skin side up, for 4 minutes. Turn and sprinkle with lemon juice; cook for about 3 minutes or until fish flakes easily when tested with fork. Serve with sauce.
Makes 4 servings.
Per serving: about 330 cal, 26 g pro, 21 g total fat (12 g sat. fat), 8 g carb, 1 g fibre, 172 mg chol, 169 mg sodium. % RDI: 15% calcium, 14% iron, 21% vit A, 10% vit C, 8% folate.
Tuna Noodle Casserole (LITE). Serves: 6
Ingredients:
8 ounces no-yolk noodles
1 tablespoon butter or margarine (Smart Balance)
4 ounces mushrooms, thinly sliced
1 can (10-3/4 ounces) fat-free, reduced-sodium condensed
cream of mushroom soup
1 cup (4 ounces) shredded reduced-fat Monterey Jack cheese
8 ounces fat-free plain yogurt
1/2 cup sliced scallions
1/2 teaspoon ground black pepper
1/4 teaspoon celery seeds
1/4 teaspoon crushed red-pepper flakes
1 package (16 ounces) frozen broccoli florets, thawed
1 can (12 ounces) water-packed chunk light tuna,
rinsed,drained, and flaked
1/2 cup crushed reduced-fat snack crackers
1/4 cup (1 ounce) grated Parmesan cheese
1. Preheat the oven to 350 F. Coat a 2-1/2 quart or 13" x 9" baking dish
with nonstick spray. Set aside.
2. In a large covered pot, bring water to a boil over high heat. Add the
noodles and cook according to the package directions. Set aside.
3. Meanwhile, melt the butter or margarine in a large skillet over
medium heat. Add the mushrooms and cook, stirring frequently, for
about 4 minutes, or until tender. Add the soup, Monterey Jack, yogurt,
scallions, black pepper, celery seeds, and red-pepper flakes. Mix well.
Add the broccoli, tuna, and noodles. Fold to coat with the sauce.
Spoon into the prepared baking dish.
4. In a small bowl, combine the crackers and Parmesan. Sprinkle
evenly over the noodle mixture. Bake for 30 to 35 minutes, or until
bubbly and lightly browned.
This recipe is from the book Homestyle Cooking Made Healthy by
Jeanne Jones.
Take note: Just because something is "LITE" doesn't
always mean it's healthier.
Click on this link to
learn more:
http://www.treelight.com/health/PartiallyHydrogenatedOils.html
Doing a search for "hydrogenated oil" will produce all kinds of results.
Delicious and Healthy Recipes using natural foods containing no hydrogenated oils.
Crispy Flounder: From the Culinary Cafe
Yields: 4 servings
Ingredients:
2 tablespoons skim milk
1 tablespoon low-sodium soy sauce
1/4 teaspoon garlic powder
1 egg white, lightly beaten
4 (4-ounce) skinned flounder fillets
1/3 cup fine, dry bread crumbs
1/4 cup grated Parmesan cheese
1 teaspoon vegetable oil
divided lemon wedges
Combine first 4 ingredients in a large, shallow dish; stir well. Add fish,
turning to coat. Marinate in refrigerator 15 minutes, turning fish once.
Remove fish from marinade; discard marinade.
Combine the bread crumbs and cheese in a large zip-top plastic bag.
Add fish fillets; seal the bag and shake to coat. Remove fish from bag;
discard remaining bread crumb mixture.
Heat 1/2 teaspoon oil in a large nonstick skillet over medium heat until
hot. Add 2 pieces fish, and cook 2 1/2 minutes on each side or until fish
flakes easily with a fork.
Place cooked fillets on a serving platter. Repeat procedure with
remaining oil and fish. Serve garnished with lemon wedges.
Nutrition information: Calories from fat 22%, Cholesterol 57 mg,
Sodium 240 mg
Bon appetit!
Tomato-Topped Haddock
By The Canadian Living Test Kitchen
Any other whitefish fillets would also taste delicious in this recipe. Serve
with buttered and parsley-speckled fettuccine.
| 4 | Haddock or cod fillets (1 lb/500 g) | 4 |
| 2 tbsp | Olive oil | 25 mL |
| 2 tbsp | Wine vinegar | 25 mL |
| 2 | Cloves garlic, minced | 2 |
| 1/4 tsp | Each salt and pepper | 1 mL |
| 2 | Plum tomatoes, thinly sliced | 2 |
| 4 tsp | Grated Parmesan cheese | 20 mL |
| 2 tsp | Finely chopped fresh parsley | 10 mL |
Arrange fillets side by side on greased or foil-lined rimmed baking sheet. Whisk together oil, vinegar, garlic, salt and pepper; brush half over fish. Lay tomato slices in row lengthwise over fish; brush with remaining oil mixture. Sprinkle with Parmesan cheese. Broil for about 5 minutes or until cheese is just golden and fish flakes easily when tested with fork. Serve sprinkled with parsley.
Makes 4 servings.
Per serving: about 178 cal, 23 g pro, 8 g total fat (1 g sat. fat), 2 g carb, trace fibre, 67 mg chol, 261 mg sodium. % RDI: 7% calcium, 11% iron, 6% vit A, 8% vit C, 5% folate.
Ingredients 6 (6 inch) fajita-size flour tortillas 1 16 oz.can Refried Beans 1/2 cup Medium Taco Sauce 1/2 cup chopped green bell pepper 1/2 cup chopped red bell pepper 1/2 cup sliced (about 3) green onions 1/4 teaspoon crushed red pepper 2 cups (8 ounces) 4 cheese Mexican blend Directions PREHEAT oven to 400� F. Place tortillas on baking sheet(s). BAKE for 3 to 4 minutes or until crisp. SPREAD refried beans evenly on tortillas. Spread 1 tablespoon taco sauce over beans. Top with bell peppers, green onions and crushed red pepper. Sprinkle with cheese. BAKE for 7 to 8 minutes or until cheese is melted. Cut into wedges. Back to recipes Top of Page
4 Servings
12 oz Fettuccine, uncooked
1 c Chopped fresh kale
-- stems removed
1/2 c Fresh basil leaves
2 Garlic cloves; halved
1/4 c Grated Parmesan cheese
1/8 tsp. Salt
1 c Plain, non-fat yogurt
1 ts Vegetable oil
1 lb Medium shrimp
-- peeled and deveined
1 med Red bell pepper
- cut into bite-size pieces
Prepare pasta according to package directions. While pasta is
cooking, puree kale, basil, garlic, Parmesan cheese and salt in
a food processor or blender until smooth. Stir in yogurt.
Place oil in large skillet. Saute the shrimp and red bell pepper in
the skillet over medium-low heat for 4 minutes or until shrimp is
bright pink and cooked through.
When pasta is done, drain well and transfer it to a serving bowl.
Add the kale mixture and toss well. Add shrimp and bell pepper,
tossing gently. Serve immediately.
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recipes Top of Page
Yield: 8 servings
Ingredients: 6 to 8 tart apples, peeled, cored and sliced or chopped 2 tbsp lemon juice 1/2 cup golden raisins 3/4 cup packed brown sugar 1/2 cup quick cooking oatmeal 1/3 cup flour 1/3 cup oat bran 3/4 cup butter (unsalted), softened Instructions: Preheat oven o 375 degrees. In a large bowl, combine apples and lemon juice; stir in raisins. Place in a greased 8x12" baking dish. In a bowl, combine sugar, oatmeal, flour, oat bran, softened butter and cinnamon; mix until crumbly. Spread mixture over apples. Bake at 375 degrees for 30 minutes until apples are tender. Serve warm with a dollop of vanilla yogurt, if desired.
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Bubba's East Texas Sure Fire - Fire Ant Killer Recipe!
If you live in an area that has Fire Ants you know just how hard they are to kill! Each year you go down and buy the most hyped up killer and they always promise that the ants will never come back because their expensive formula kills the Queen! You follow the instructions exactly - BUT! Next time it rains the little buggers (pests) are back!
Here is my East Texas Cousin's Recipe that works just as good as those high priced ones and is a lot more fun to apply!
INGREDIANTS
Lots of cold beer
Friends to help
Firecrackers - The bigger the better
Gasoline
INSTRUCTIONS
Start drinking the beer
Douse each mound down with gas
Insert the firecrackers
Throw a lighted match on the mound
Watch the little buggers (pests) blow up and FRY!
Instant dead ants! No waiting two days for results!
BENEFITS
Absolutely a lot more fun to apply
You gain the respect you always wanted
Costs a lot less, and works just as good
Leaves a ring where the grass does not grow - and it gives the kids a place to stop and pull the stickers out of their feet!
AND
Next time it rains- you can do it all over again!
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