food
G O O D A N D H E A L T H Y
\
GRILLED BASS WITH
LEMON AND HERBS
Striped bass is high in heart-
heathy omega 3 fatty acids.
PREP: 15 MIN. GRILL: 4 MIN.
1
lb. fresh orfrozen striped
bass fillets
2
tsp. olive oil
2
Tbsp. snipped fresh
Italian (flat-leaf) parsley
1
Tbsp. snipped fresh basil
and/or chives
2
tsp. finely shredded
lemon peel
1
tsp. snipped fresh
rosemary
catfish ’N’ chips
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1
.
Thaw fish, if frozen. Rinse; pat dry with
paper towels. Cut in 4 serving-size pieces.
Brush with oil; sprinkle with 1/4 teaspoon
salt
and 1/8 teaspoon
black pepper.
Measure thickness of fish.
2
.
For charcoal grill, place fish on greased
rack of uncovered grill directly over
medium coals. Grill 4 to 6 minutes per
V
2
-inch thickness of fish or until fish
flakes easily when tested with fork;
carefully turn once halfway through
grilling. (For gas grill, preheat. Reduce
heat to medium. Place fish on greased grill
rack over heat; cover. Grill as above.)
3
.
In bowl combine parsley, basil, lemon
peel, and rosemary. Sprinkle on fish.
makes
4
servings.
each serving
131 cal, 5 gfat (1 gsat. fat),
90 mg chol, 225 mg sodium, 20 g pro. Daily
Values:
6
%
vit. A, 7% vit. C, 2% calcium,
6
%
iron.
CATFISH ’N’ CHIPS
This recipe has double benefits: Catfish is low
in fat, and the use of sweet potatoes in place of
some of the white potatoes boosts vitamins.
PREP: 20 MIN. BAKE: 14 MIN. OVEN: 450°F
1
lb. fresh or frozen skinless catfish fillets
1
tsp. chili powder or paprika
1/ 2
tsp. salt
V4
tsp. dried dillweed
V4
tsp. ground black pepper
2
small sweet potatoes (10 oz.)
1
medium Yukon gold potato
1
Tbsp. canola oil
V3
cup buttermilk
2/3
cup panko (Japanese-style
bread crumbs)
2
clovesgarlic, minced
Fresh dill sprigs (optional)
Malt vinegar (optional)
1
.
Thaw fish, if frozen. Rinse; pat dry with
paper towels. Cut in 4 to 8 pieces. Set
aside. Preheat oven to 450°F. Line two
baking sheets with foil; lightly coat with
nonstick spray.
In bowl combine chili
powder, salt, dill, and pepper; set aside.
2
.
Scrub potatoes; cut in V
2
-inch-thick
wedges. In bowl toss potatoes with oil to
coat. Add
1/ 2
teaspoon of the chili powder
mixture; toss to coat. Arrange potatoes in
single layer on one prepared baking sheet.
Bake 10 minutes.
3
.
Meanwhile, pour buttermilk in shallow
dish. In another shallow dish combine
panko, garlic, and remaining chili powder
mixture. Dip fish in buttermilk, turning to
coat and allowing excess to drip off. Dip in
panko mixture, coating both sides. Place
fish on second baking sheet. Lightly coat
with
nonstick spray.
Measure thickness.
4
.
Bake 4 to 6 minutes per V
2
-inch
thickness of fish or until fish flakes easily
when tested with fork and potatoes are
tender. Sprinkle fish with fresh dill. Serve
with vinegar. makes 4 SERVINGS.
EACH SERVING
317 cal, 13 gfat (2 g sat. fat),
54 mg chol, 449 mg sodium, 28 g carbo, 3 gfiber,
22 g pro. Daily Values:206% vit. A, 16%
vit. C,
7%
calcium,
8
%
iron.
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2009
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