Something Fishy...

Foil-Baked Pollock

4 pollock filets

1 Tbsp. rosemary

1 small can sliced mushrooms, drained

1 (14-ounce) can chopped tomatoes, drained

4 small marinated artichoke hearts, quartered

2 tablespoon red wine vinegar

sea salt and cracked black pepper

2 small lemons, sliced thin

extra virgin olive oil

Preheat oven to 400F.

Sprinkle fish with olive oil, salt, and pepper. Stir the mushrooms, tomatoes, artichoke hearts, vinegar, and lemon juice in a medium bowl to blend.

Place a fillet, oiled side down, atop a sheet of foil. Wrap the ends of the foil to form a spiral shape. Spoon the prepared mixture over the fillet.  Place several slices of lemon on top of each.  Fold the sides of the foil over, covering completely; seal the packets closed. Place the foil packet on a heavy large baking sheet. Repeat until every filet has been individually wrapped in foil and placed on the baking sheet.

Bake for 20-25 minutes, until fish cooked through. Serve alongside Herb Roasted Zucchini & Broccoli!

Herb-Roasted Zucchini & Broccoli

3 medium zucchini, diced thin (do not peel!)

1 bunch broccoli, chopped into florets (throw away the thick stalk bases)

extra virgin olive oil

2-3 tsp roasted garlic, chopped

sea salt and cracked black pepper to taste

1.5 Tbsp rosemary

Preheat oven to 425f. Cover a jelly-roll pan or roasting pan completely with tin foil.  Spray generously with cooking spray.

In a large mixing bowl, toss zucchini and broccoli with enough oil to coat completely.  Add rosemary and garlic and toss.  Season with sea salt and black pepper to taste.

Spread vegetables on baking sheet evenly.  Roast for 20 minutes, stirring vegetables halfway in between. Serve as a side dish for Foil-Baked Pollock.

Foil-Baked Salmon

4 (5 ounces each) salmon fillets

extra virgin olive oil

Salt and freshly ground black pepper

1 (14-ounce) can chopped tomatoes, drained

1 small red onion, chopped very small

1 teaspoon chopped roasted garlic (can be found in produce section of grocery store)

2 tablespoons fresh lemon juice

1 teaspoon dried oregano

1 teaspoon dried thyme

Directions

Preheat the oven to 400 degrees F.

Sprinkle salmon with 2 teaspoons olive oil, salt, and pepper. Stir the tomatoes, onion, roasted garlic, 2 tablespoons of oil, lemon juice, oregano, thyme, salt and pepper in a medium bowl to blend.

Place a salmon fillet, oiled side down, atop a sheet of foil. Wrap the ends of the foil to form a spiral shape. Spoon the tomato mixture over the salmon and fold the sides over, covering completely; seal the packets closed. Place the foil packet on a heavy large baking sheet. Repeat until all of the salmon have been individually wrapped in foil and placed on the baking sheet. Bake until the salmon is just cooked through, about 25 minutes. Open the packets, carefully (so as not to let the steam burn you!!).  Transfer the salmon and tomato mixture to a plate, preferably over a mound of brown rice =)!

  

Chili-Lime Tilapia

1 tbsp - Chili powder

1 tsp - Cayenne Pepper

1 tsp - Paprika

1 Lime

1 tbsp - Olive Oil

1 lb. Tilapia fillets

1. Preheat oven to 400f.

2. Squeeze juice from 1 lime into a small bowl. Stir in 1 tablespoon of olive oil. Add chili powder, paprika, and cayenne pepper.

3. Place fish in a large roasting pan sprayed with Pam or Olive Oil.

4. Spoon the Chili-Lime mixture over the filets and spread to coat fairly evenly.

5. Cover dish with foil and place in oven for 10 minutes. Turn oven to broil, remove foil and cook for 2-5 more minutes. Check often to be sure the fish doesn't over cook or burn. Thicker filets may require longer cook time.

Sauteed Cabbage & Onions

1/2 head of crunchy cabbage, chopped and shredded (whiter in color, preferably)

1 medium-sized white or yellow onion, sliced and julienned

Low-sodium soy sauce

Black pepper

1-2 tsps canola oil

Add oil to large non-stick skillet and heat over medium.  Add cabbage and onions and saute.  Let cabbage wilt, tossing the mixture often to cook evenly. Season as you cook with soy sauce and black pepper.  When onions are translucent, turn off heat and remove from burner.  Serve hot!