White Fish with Chickpea Ragu

Recipe Ingredients

1 Tbsp olive oil
1 onion, chopped
2 cloves garlic, finely chopped
Kosher salt and pepper
1⁄2 tsp paprika (preferably smoked)
1 15-oz can chickpeas, rinsed
1 14.5-oz can diced tomatoes
1 1 1⁄4-lb piece cod or halibut fillet (1 in. thick), cut into 4 pieces
1⁄2 cup fresh flat-leaf parsley, chopped
Recipe Preparation

1. Heat the oil in a large skillet over medium heat. Add the onion, garlic, and 1⁄4 tsp each salt and pepper and cook, stirring, until beginning to soften, 5 to 6 minutes. Stir in the paprika and cook for 1 minute.

2. Add the chickpeas and tomatoes and bring to a boil. Reduce heat and simmer, stirring occasionally, for 4 minutes.

3. Season the fish with 1⁄4 tsp each salt and pepper and nestle it among the chickpeas. Simmer, covered, until the fish is opaque throughout and the sauce has thickened, 8 to 10 minutes. Stir in the parsley before serving.

Parmesan Encrusted Tilapia with Lemony Green Beans

Ingredients
For the Tilapia
4 skinless tilapia fillets (1 pound total)
Freshly ground black pepper to taste
1 T dried basil
1/4 cup Parmesan cheese
2 t olive oil For the Green Beans
1/2 lb green beans, ends trimmed
1/4 cup fresh lemon juice
2 t freshly grated lemon zest
1 T olive oil
Directions
Preheat the broiler. Cut the tilapia fillets lengthwise into two pieces, then pat dry with a paper towel and season to taste with pepper. In a small bowl, combine basil and Parmesan cheese; set aside. In a large saucepan, bring water for beans to a boil.

Heat olive oil in a 12-inch heavy ovenproof skillet over moderately high heat until hot but not smoking. Sauté the fish for 3 minutes or until brown. Flip the fillets over and remove the skillet from heat. Dust the tilapia with the cheese mixture. Place the skillet under the broiler to finish cooking the fish and slightly brown the cheese, about 3 to 4 minutes.

As the fish cooks, add beans to boiling water. Lower heat and cook for 5 minutes or until bright green (beans should still be crisp). Drain beans and run under cold water. Shake off excess water and set aside.

Mix lemon juice, lemon zest, pepper, and olive oil in a medium bowl. Add green beans and toss to coat; warm for 30 seconds in the microwave. Divide fish fillets and green beans on two plates and serve.

Parmesan Crusted Tilapia

INGREDIENTS:
¾ cup freshly grated Parmesan cheese
2 teaspoons paprika
1 tablespoon chopped flat-leaf parsley
4 tilapia fillets (about 1 pound total)
1 lemon, cut into wedges

DIRECTIONS:
Preheat the oven to 400°. In a shallow dish, combine the cheese with the paprika and parsley and season with salt and pepper. Drizzle the fish with olive oil and dredge in the cheese mixture. Place on a foil-lined baking sheet and bake until the fish is opaque in the thickest part, 10 to 12 minutes. Serve the fish with the lemon wedges.

So Fancy Fish Pack

Ingredients:
6 oz. raw tilapia, cod, or similar type of white fish
8 thin (or 6 thick) asparagus stalks, tough ends removed
2 slices lemon
1 tsp. light whipped butter or light buttery spread (like Brummel & Brown)
1/2 tsp. chopped fresh parsley
1/2 tsp. crushed garlic
1/8 tsp. salt

Directions:
Preheat oven to 375 degrees.

In a small bowl, mix together butter, parsley, garlic, and salt to form a thick paste. Set aside.

Lay a large piece of heavy-duty foil in front of you. Line up the stalks side by side (like a raft) in the center of the foil. Lay the fish on top of the asparagus.

Spread butter mixture evenly over the fish, and top with lemon slices. Fold and seal the top and bottom edges of the foil, and then the side edges, to create a well-sealed packet.

Place packet on a baking sheet, and cook in the oven for about 15 minutes, until asparagus is tender and fish is cooked through.

Allow packet to cool for a few minutes, and then cut to release steam before opening it entirely. (Careful -- steam will be hot.) Arrange fish and asparagus on a plate (use the lemon slices as a pretty garnish), admire, and eat!

MAKES 1 SERVING

Broiled Tilapia Parmesan

Ingredients

1/4 cup Parmesan cheese
2 tablespoons butter, softened
1 tablespoon and 1-1/2 teaspoons mayonnaise
1 tablespoon fresh lemon juice
1/8 teaspoon dried basil
1/8 teaspoon ground black pepper
1/8 teaspoon onion powder
1/8 teaspoon celery salt
1 pound tilapia fillets


Directions

Preheat your oven's broiler. Grease a broiling pan or line pan with aluminum foil.
In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.
Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over cook the fish.
Makes 4 servings.

Fish Veronique

Ingredients



* as needed nonstick cooking spray


* 1 lb. white fish (cod, sole, turbot, etc.)


* 1/4 teaspoon salt


* 1/8 teaspoon black pepper


* 1/2 cup chicken stock or broth, skim fat from top


* 1 tablespoon lemon juice


* 1 tablespoon soft margarine


* 2 tablespoon whole grain flour


* 3/4 cup low-fat (1%) or skim milk


* 1/2 cup seedless grapes




Directions

1. Spray 10x6" baking dish with nonstick spray. Place fish in pan and sprinkle with salt and pepper.

2. Mix stock and lemon juice in small bowl and pour over fish.

3. Cover and bake at 350� F for 15 minutes.

4. Melt margarine in small saucepan. Remove from heat and blend in flour. Gradually add milk and cook over moderately low heat, stirring constantly until thickened.

5. Remove fish from oven and pour liquid from baking dish into cream sauce, stirring until blended. Pour sauce over fish and sprinkle with grapes.

6. Broil about 4" from heat 5 minutes or until sauce starts to brown.

Yield: 4 servings--Serving Size: 1 fillet with sauce

Lemon Garlic Tilapia

Ingredients

4 Tilapia fillets 1 tbsp olive oil 1 tbsp Country Crock Shed's Spread Juice of 1 lemon 1 tsp garlic salt 1 tsp dried parsley flakes Dash of salt Cayenne pepper to taste

Directions

Preheat oven to 400.
Spray a baking dish with non-stick cooking spray.
Melt butter in microwave.
Add olive oil, lemon juice, garlic powder, salt and parsley and sautee for a few minutes.
Pour over tilapia fillets in baking pan.
Sprinkle some cayenne pepper on top of fish.
Bake in preheated oven for about 13 minutes, and broil for an additional 2-3 minutes.

Number of Servings: 4

Tilapia

Ingredients

2 tbsp extra virgin olive oil (can substitute butter or oil of preference) 2 tilapia fillets (1/2 lb or 8 oz) 1/2 onion, diced 1/2 cup broccoli florettes 1 fl oz Pino Grigio (can substitute for other white wine) 4 cups bowtie noodles (or noddle of preference) 1 garlic clove, minced Italian seasonings Salt and ground pepper to taste

Directions

Boil water and bowtie noodles in sauce pan.
Brown onion using half of olive oil in a large frying pan and set aside.
Using remaining olive oil, cook tilapia in the frying pan until opaque and flaky.
Using a spatula, separate the tilapia into small pieces.
Add onion and garlic and mix thoroughly.
Add broccoli, seasoning, salt, pepper and wine.
Mix in the noodles.
Enjoy!

Number of Servings: 4