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A Simple and Delicious Way to Cook Fish
Megan Murphy Megan Murphy
Posted November 2, 2007
Many people want to include more fish in their diet but are
unsure how to cook it.
Here is an almost foolproof fish dish.
In this dish, the fish sits on a bed of vegetables, which sort of
steam it from the bottom. The crunchy coating on the top helps the
fish stay moist and offers a nice contrast to the soft flesh.
The high temperature makes the fish cook quickly and lose less
moisture.
Red snapper is not always available, so if you can't find it, use
another flat fish, such as tilapia or flounder.
This recipe uses some high-fat ingredients. Butter and potato
chips are generally not included in "healthy" recipes.
Butter adds flavor, and in judicious amounts, as it is used here,
does not add an abundance of saturated fat per serving. The potato
chips, too, are more of a garnish than a main ingredient. Like the
butter, the chips don't add too much fat per serving.
The chopped vegetable melange used under the fish provides steam
to help cook the fish and give it a nice color. If you divide the
vegetables evenly with the fish servings, you get a little more than
one serving of vegetables.
If you serve another vegetable alongside this main dish, such as
steamed sugar snap peas or broccoli, you'll add another serving.
You probably know that eating more fish is recommended by many
large health organizations, like the American Heart Association.
Because it is high in omega-3 fatty acids and low in saturated fat,
a fish-rich diet seems to have a positive impact on reducing risk
for heart disease, cancer, managing weight (as long as the fish is
not fried), and perhaps even Alzheimer's disease.
If you are pregnant or planning a child's diet, you may want to
keep your fish consumption at two moderate servings per week, due to
possible mercury contamination.
But recent information showed that the benefits of a high-fish
diet in helping develop the growing brain of a fetus far outweigh
any problems that could occur from too much mercury.
With a recipe like this, it couldn't be easier to include more
fish in your diet.
Megan Murphy is a Tennessee-licensed registered dietitian and
assistant professor of nutrition at Southwest Tennessee Community
College. Call 277-3062, fax 529-2787, e-mail Meganmyrd@aol.com
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Crispy Crusted Red Snapper
1 cup tomato, seeded, chopped
1 cup leeks, thinly sliced
cup green bell pepper, chopped
1 tbsp. garlic, minced
4 red snapper fillets (about 6 oz. each), boned and skinned
cup coarse bread crumbs
cup Parmesan cheese, grated
cup plain potato chips, crushed
tsp. paprika
tsp. cayenne
2 tbsp. unsalted butter, melted
1 tbsp. scallion (green onion), thinly sliced
Salt and pepper to taste
Lemon wedges for garnish
Preheat oven to 450 degrees.
Combine first four ingredients in a bowl. Spread on a baking
sheet coated with cooking spray.
Arrange fillets on top of vegetables; season with salt and pepper
to taste.
Combine crumbs and next four ingredients; toss with melted
butter. Divide crumb mixture evenly over each fillet, pressing into
the fish. Bake 20 minutes, or until fillets flake easily when tested
with a fork.
Sprinkle with scallion and serve with lemon wedges.
Makes four servings.
Per serving: 346 calories, 14 g fat, 4 g saturated fat, 65 mg
cholesterol, 16 g carbohydrates, 2 g fiber, 39 g protein, 462 mg
sodium.
- Source: Cuisine At Home, special issue, 2007
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© 2007 The Commercial Appeal (2007-Current). via ProQuest Information and Learning Company; All Rights Reserved
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