FOOD FOR IMMUNE: SUPER RECIPES WITH FISH
FLIPPER’S CHOICE
1 lb. low-fat fish fillets pepper garlic powder basil oregano onion powder
1 sweet red pepper
1 can tomato sauce (no salt added)
Wash and dry fish fillets, cut into 2-inch strips. Place in baking dish; sprinkle on all the spices. Wash and slice red pepper, and place slices on top of fish. Pour tomato sauce over fish. Bake 10 minutes at 375° without turning.
Serves 2.
MILK FISH
4 6-oz. snapper or perch fillets 1/2 cup nonfat milk tarragon dillweed onion powder paprika
Preheat broiler. Dip fillets in milk, place in shallow baking dish and sprinkle with tarragon, dillweed, onion powder and paprika to taste. Broil about 3 inches from the heat source for 3 to 4 minutes, basting once with drippings. Turn, baste and sprinkle with additional herbs if desired. Broil 3 to 4 minutes longer.
Serves 4.
PASSYUNK FISH
2 onions
2 lemons
3 garlic cloves, minced 1 cup celery
1 small eggplant 1 large tomato 1 small can tomato paste, with water to make 11/2 cups 1/2 tsp. cumin 1 1/2 lbs. low-fat fish
Preheat oven to 350°. Wash vegetables. Thinly slice onion and lemon, chop garlic buds and celery, dice eggplant and slice tomato. Use a heavy pan to saute onions and garlic in water. Add celery and eggplant, tomato paste, water and spices. Cook about 10 minutes. Spread half the resulting sauce in a baking dish, put in fish; top off with remaining sauce, lemon and tomato slices. Cover dish and bake about 20 minutes. Uncover; cook 5 minutes more. Serve with brown rice.
Serves 2 to 3.
*74\80\8*
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