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Saturday, 18 January 2014 17:33

BAKED COD WITH RITZ CRACKER TOPPING

INGREDIENTS:

• 2 pounds skinless cod fillets
• Salt
• 1 sleeve of Ritz Crackers (about 34 crackers)
• 5 Tbsp. unsalted butter
• Lemon and parsley for garnish (optional)

PREPERATION:

1. Preheat the oven to 350ºF. Grease a small baking pan or casserole pan with butter or a little oil. Rinse off the fish fillets with cold water, pat dry. Use long nose pliers to remove any pin bones from the fillets. If you want, cut the fillets into large serving pieces. Place the fillets at the bottom of the pan, sprinkle with salt. 2. Melt the butter. Crush the Ritz crackers over a bowl: they should look like course breadcrumbs. Mix the melted butter with the breadcrumbs. Pack the crumb mixture over the top and sides of the fish fillets. 3. Place in the oven and bake for 20 minutes, or until the fish flakes easily. (Thin fillets may take less time, very thick fillets may take longer.) Serve the fish with lemon and parsley.

 

Saturday, 30 November 2013 17:17

CITRUS BAKED ALASKA POLLOCK

INGREDIENTS:

• 1 pound Alaska Pollock fillets
• 1/4 tsp. crushed red pepper
• 2 teaspoons soy sauce
• 1 teaspoon lime juice
• 2 teaspoons lemon juice
• 1/4 cup melted butter
• 1 clove garlic, minced
• salt and pepper to taste

PREPERATION:

Put the fillets in baking dish. Combine crushed red pepper, soy sauce, lime juice, lemon juice, melted butter, garlic, salt and pepper and pour over the Alaskan Pollock fillets. Bake into preheat oven at 400 degrees F for 30 minutes or until fish flakes easily with a fork. Baste fish twice while baking. Serves 2 to 3.

 

Saturday, 02 November 2013 17:40

PAN FRIED HAKE WITH LEMON AND HERB BUTTER SAUCE

INGREDIENTS:

• 4 - 8 Oz. Hake Fillets
• 1 Tbsp. olive oil
• Salt and pepper
• 2 - 3 Oz. Butter
• 1/2 lemon, seeds removed
• 1 Tbsp. chopped herbs (parsley, chives and tarragon)

PREPERATION:

1. Heat the olive oil in a large frying pan and add the seasoned hake fillets, cook for 4-5 minutes. Turn hake fillets over and cook for another 4-5 minutes until cooked through. This will depend on the thickness of the fillets. Transfer to warmed plates while you make the sauce. 2. Add butter to the frying pan and allow it to gently melt over a moderate heat. When it had melted, add a squeeze of lemon juice and the herbs, swirling to combine. Season to taste. Spoon this sauce over the hake fillets and serve with steamed broccoli and some sauteed new potatoes. Serves 4

 

Saturday, 19 October 2013 12:27

CHEESY BAKED WALLEYE FILLETS

INGREDIENTS:

• Four 8-10 Oz. Walleye fillets
Cheese Sauce:
• 6 Oz. Velveeta
• 1 tablespoon butter
• 2-3 tbsp of milk depending on how thick of sauce you like
• 1 tablespoon of lemon juice
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• salt & pepper to taste

PREPERATION:

Heat oven at 350. Combine all ingredients for cheese sauce in a saucepan and cook over medium heat on stove top. Cook until cheese is melted and ingredients are well blended. Place fillets in coated baking dish and sprinkle with lemon pepper. Pour cheese sauce over fillets and bake for 20-25 minutes. Serve with rice side dish and vegetable. Cheese sauce can be altered depending on if you like more or less flavor or hotter, such as, a dash of hot sauce or other flavors.

 

Saturday, 17 August 2013 20:53

BASKET GRILLED WHOLE TROUT WITH BACON

INGREDIENTS:

• 2 Whole Trout Dressed; Vegetable Oil
• 4 Bacon Strips
Basting Sauce:
• 2 T. Worcestershire Sauce
• 2 T. Onion Powder
• 1 T. Lemon Juice
• 1 Tsp. Garlic Powder
• ¼ Tsp. Salt

PREPERATION:

Mix all Basting Sauce ingredients in small bowl. Score skin of trout in three places. Using basting brush, coat inside and outside of trout with Basting Sauce. Lightly coat hinged fish basket with vegetable oil. Lay two strips of bacon in basket. Place trout on top. Top trout with bacon strips and close basket. Place basket on grill for 4 minutes. Turn. Grill for approximately 4 more minutes until internal temperature reaches 145 F.  Serves 4
Substitutions: Striped Bass, Northern Pike, Perch

 

Saturday, 06 July 2013 20:24

GRILLED WALLEYE

INGREDIENTS:

• 1 Lb. Walleye Fillets w/skin on (Substitutions-catfish, halibut)
Marinade:
• 1/2 cup red wine
• 1/4 cup rice vinegar
• 1 T. olive oil
• 1/4 tsp. garlic powder
• 1/4 tsp. dried rosemary
• 1/4 tsp. dried thyme, crushed
• 1/4 tsp. each salt & pepper

PREPERATION:

Mix all marinade ingredients in flat glass dish. Place walleye in dish and marinate in refrigerator for 15 minutes. Remove walleye from marinade. Lightly coat with vegetable oil. Place walleye on grill for 4 minutes. Turn. Grill for approx. 3 more minutes until internal temperature reaches 145 F. Serves 4

 

Saturday, 18 May 2013 09:14

GRILLED SWORDFISH WITH ROASTED GARLIC

INGREDIENTS:

• 4 swordfish steaks
• 2 whole elephant garlic bulbs, unpeeled
• olive oil
• 1/4 tsp. lemon-pepper seasoning
• 1/4 tsp. ground red pepper
• (Substitutions: tilefish, sea bass)

PREPERATION:

Put whole garlic on very hot grill. Lightly coat swordfish with olive oil and sprinkle with seasonings. Refrigerate. After garlic has cooked approximately 15 minutes, remove swordfish from refrigerator and place on grill for 4 minutes. turn. Grill garlic and swordfish for approximately 4 to 5 more minutes until internal temperature of fish reaches 145 F. Place cooked swordfish on serving plate. Squeeze garlic straight out of the cloves and spread across top of fish. Serves 4

Calculations per Serving: 192 Calories, 7 gm total fat, 2 gm saturated fat 53 mg cholesterol, 144 mg sodium, Diabetic Exchanges: 3 1/2 meat

 

Saturday, 04 May 2013 00:00

CRISPY SALMON

INGREDIENTS:

• about 1 tablespoon canola oil (enough to coat the bottom of the pan)
• four 8-ounce skin-on salmon fillets
• fine sea salt
• freshly ground black or white pepper
• flour for dusting

PREPERATION:

1) Heat oven to 400 degrees. Heat the oil in a large, oven-and flame proof saute pan on the stovetop until the oil is very hot, but not smoking. 2) Season the fish on both sides with salt and pepper and dust with flour. Blow of excess. 3) Put the fish in the pan, skin side down, and presss down on the fish with a spatula. (The skin immediately contracts and buckles, but you want to keep it all in contact with the pan for maxium crisping.) Sear on the stovetop over medium heat until golden brown on the bottom, about 3 minutes. 4) Turn the fish over, put the pan in the oven, and cook another 2 to 3 minutes, until a metal skewer can be easily inserted into the center of the fillet and, if left for 5 seconds, feels just warm when touched to your lip. Serve immediately. Serves 4

 

Saturday, 06 April 2013 00:00

CRISPY COD

INGREDIENTS:

• 2 Lbs. Cod Fillets
• vegetable cooking spray
• 1 Tbsp. Lite mayonnaise
• 1 Tbsp. lite soy sauce
• 1/8 tsp. paprika
• 1/8 tsp. black pepper
• 1/2 cup crushed corn flakes

PREPERATION:

1. Coat cod with vegetable spray. Place fish in baking dish. 2. Mix Mayonnaise, soy sauce, paprika, and pepper. Spread over fish. Sprinkle corn flakes over top. 3. Bake at 400F. 10-15 minutes until fish flakes when tested with a fork. Serves 4

SUBSTITUTIONS:
Flounder, rockfish, ocean perch
Calculations Per Serving: 115 calories, 1 gm total fat, 0g saturated fat,42 mg cholesterol, 265 mg sodium, Diabetic Exchanges: 3 meat

INGREDIENTS:

~ 1 Lb. Tuna Steaks
~ 1/2 Cup Cracked Black Pepper
~ 1/2 Large Onion, Diced Small
~ 2/3 Cup Couscous
~ 1/4 Cup Diced Green Pepper
~ 1 Cup Chicken Stock
~ 1 TBSP Thyme
~ 1 TBSP Parsley
~ 1 TBSP Oregano
~ 1 TBSP Mint
~ 1 TBSP Canola or Veg. Oil
~ 1/4 Cup Diced Carrots
~ 1 Cup Boiling Water
~ 1/2 Cup Diced Yellow Pepper

PREPERATION:

(1) Preheat grill on high. In a saucepan boil chicken stock (or water if preferred) and add couscous. Reduce heat and simmer until water is absorbed. (2) Heat the canola oil in a separate pan and sauté the diced vegetables until tender. Add fresh herbs. Mix the vegetables into the couscous. (3) Press cracked black pepper onto both sides of the tuna steaks. Brush the grill with canola oil to prevent sticking. Place the tuna steaks on the hot grill and sear each side, approximately two minutes per side for rare steaks. For a medium rare steak, turn the grill down to medium, after searing the steak and cook approximately 5-8 minutes. For a thoroughly cooked steak, grill on medium approximately 8-10 minutes or more or until the center of the steak loses its translucent color and becomes opaque. Do not overcook. Serve tuna on a bed of the couscous and vegetable mixture. Serves 2.

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