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Wednesday, July 15, 2015

A Fantastic and Healthy Recipe for a Fish Dinner

Before I get into the topic of preparing a business plan, I wanted to share with you an idea for a fish dinner that is low in fat, tasty and easy to prepare.

I used frozen Basa fillets, though I suspect you could really use just about any kind of fish for this, such as cod, sole, tilapia and so on. The secret is very high heat in the oven - 550F for a very short time - between 8 and 12 minutes. You don't want to overcook the fish, so what I did was time it for 8 minutes and then check it and leave it checking it after each additional minute if not done after 8 min. How to tell if the fish is done? Basically when it flakes easily when gently prodded between the tissues with a fork it is done.

To prepare the fish, you rinse it and pat it dry on paper towels. Then you take a cup of panko breadcrumbs and you toast them in a frying pan over high heat. You don't need any oil or butter - just shake the pan and stir. The toasting is key because the fish will cook so quickly that if you try to brown the breadcrumbs on the fish under the broiler, you will likely overcook the fish. Once the breadcrumbs are toasted, place them in a bowl with a tablespoon of melted butter and 1/2 teaspooon of black pepper and 1 teaspoon of salt. Mix them together. You should find almost no clumping of the breadcrumbs. This is because only 1 tablespoon of melted butter was used. You want just enough butter to coat the breadcrumbs and enhance the flavour, without causing them to clump together.

Then you coat the fish fillets in the crumb mixture and place them on a lightly oiled baking tray and place them in the oven. They will bake to perfection, and the coating will give them a delicate flavour that can be enhanced by squeezing fresh lemon juice over them at the table. A very healthy way to cook fish as there is practically no oil and very little salt.

I served the fish with my version of a Greek salad. Unlike most conventional greek salads, which are mostly cucumber, mine is primarily 1 head of Romaine lettuce, torn up into bite sized pieces along with:

1 can of anchovy fillets sliced in half lengthwise.
2. 1 large tomato cut into wedges, or two smaller ones.
3. 1/2 cucumber peeled and sliced.
4. 1/2 cup of crumbled feta cheese.
5. 1/2 cup of sliced black or green olives

For the dressing, mix together in a small bowl:

1. The juice of 2 lemons.
2. 1/2 tsp of pepper
3. 2 minced garlic cloves
4. The oil from the can of anchovies or if you dumped it out, 1 tablespoon olive oil.
5. 1/2 tsp of salt
6. 1/2 tsp of sugar

Pour it over the salad and toss to coat well.

Again, this is a very healthy low calorie alternative to many conventional salads because very little oil is used in the dressing. I am fairly confident that you won't find it to be lacking in any way.

The whole meal takes between 20 min and 30 min to prepare once you have all your ingredients lined up, so it is reasonably quick. The salad can be prepared while the fish is baking.

Try it and let me know what you think.

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