HEALTHY FISH RECIPE????

Thin slices of any white fish boiled in slightly salty water. If the slices are less then 1/2 thick start them in cold water. By the time it is boiling it is finished, it flakes apart easily. If thicker, boil until it flakes apart. With salt, pepper, and lemon juice it is pretty good. Little mess, low calorie, and obviously, easy. Also the fish is pretty good cold later in sandwiches, salads, and so on.

I like fish baked simply with a little olive oil drizzled over, and lots of lemon juice. Also season with salt, pepper and chopped herbs (tarragon, basil, parsley, dill ...) and maybe some minced garlic. Cutting slices of fresh lemon or orange and laying them on the fish as it bakes is good too, and keeps it moist. Basically, I like any citrus with it. A combination of lime, cilantro, a little fresh chili sauce/chopped chilis, maybe some basil and mint, sounds good too! Kind of Southeast Asian inspired.

I loved foods with seasoning. You can broil, sautee, bake or grill almost any white fish. I enjoy using tilapia.

Clean the fish with lemon juice or vinegar.
Season with creole or cajun seasoning on both sides.
You can add dry pepper flakes or hot sauce if you prefer more heat.
Broil or bake in the oven. Can be grilled on top of the stove.
Cook 3-5 minutes on each side depending on the thickness.
Quick, easy and low fat.

Buy or make a low salt seasoning if you prefer.
Recipe for the rub on the food network (Neely's, Paula and Sandra Lee)

Steamed fish - steam the fish with a bit of olive oil, lemon juice, ginger and green onion. Add salt and pepper to taste. Healthy, low fat, fast and no mess.

POACHED SALMON

4 (6 oz) salmon steaks
1 quart water
1/2 C white wine
1 small onion, quartered and sliced lengthwise
1 tsp salt
10 peppercorns
Mustard-Dill or Cucumber-Lemon Sauce

Combine water, wine, onion, salt and peppercorns in a large skillet. Bring to boil. Add salmon and return to boil. Reduce heat and simmer, covered, until salmon flakes easily, about 10 minutes. Remove salmon and drain. Serve with Mustard-Dill or Cucumber-Lemon sauce.

MUSTARD-DILL SAUCE

2 TBSP butter
1 TBSP chopped green onions
2 TBSP flour
1 cup lite cream
1 TBSP dijon mustard
1 TBSP fresh dill weed, chopped
1/2 tsp salt
dash white pepper
1 TBSP lemon juice

Melt butter in small saucepan. Add onion and cook just until softened. Stir in four, cream, mustard dill, salt and pepper to taste. Cook and stir over low heat until mixture thickens. Stir in lemon juice.


CUCUMBER-;LEMON SAUCE

1 large cucumber, peeled and seeded
salt
1/4 C light mayonnaise
1/4 C light sour cream
1 tsp grated lemon peel
1 TBSP lemon juice
1 tsp minced onion

Shred cucumber and sprinkle lightly with salt. Let stand 30 minutes. Drain and squeeze to remove liquid.
Place cucumber in bowl. Add remaining ingredients, stir to blend.

(This sauce is thick, like a tartar sauce)

eat sashimi, it's raw meat w/ no fat!