Everybody’s happy with this new take on fish and pasta with fresh tomatoes and lemon

“We just haven’t had much fish lately,” Hubby intoned. He’s a great guinea pig and cheerfully tries all my oddball food ideas, but occasionally the basic meat-and-potatoes guy that he is (or in this case, fish-and-potatoes) surfaces.

I had clipped a recipe for Crispy Oven-Baked Tilapia with Lemon-Tomato Fettuccine for the next time I wanted some new ways with fish. It appeared in Southern Living’s (9-2011 issue) Quick-Fix Suppers feature. A reader had asked for some inspirations for her family’s Italian night; she stated that she was tired of the “same old spaghetti”. The recipe to which I was attracted was one of two of the magazine’s suggestions for her.

For me this wasn’t exactly a “quick-fix”. The magazine stated that “hands-on” time was 33 minutes. But I didn’t have panko (Japanese breadcrumbs) and had to make my own crumbs by pulsing leftover wheat-bread slices in the blender. I also decided to add a couple of fresh, chopped tomatoes besides the can of petite-diced tomatoes the recipe specified. Hubby hadn’t been able to round up spinach fettuccine when he went to the store, so I subbed with some basic spaghetti I needed to use up. Prep-time minutes, for me, probably were closer to 45.

However, the meal, once on the table, was wonderful and truly did represent a new way with fish. I thought adding the fresh tomatoes significantly added to the flavor of this entree. Definitely not the “same-old, same-old”. Hubby got his wish for fish; I scratched my perpetual itch for cooking up something different. Everybody was happy.

Crispy Oven-Baked Tilapia with Lemon-Tomato Fettuccine

2 lemons

1 cup panko (Japanese breadcrumbs)

1 teaspoon paprika

4 (4-ounce) tilapia fillets

2 teaspoons salt (or salt substitute), divided

6 tablespoons butter, melted

1 (16-ounce) package spinach fettucini (I subbed spaghetti)

2 tablespoons butter

1 cup chopped sweet onion

4 garlic cloves, pressed

1 (14.5-ounce) can petite-diced tomatoes (I used the no-salt variety and added 2 chopped, fresh tomatoes)

2 tablespoons drained capers

1/4 cup crumbled feta cheese

1/4 cup chopped fresh basil

Preheat oven to 425 degrees. Grate zest from lemons to equal 4 teaspoons. Cut lemons in half; squeeze juice from lemons into a measuring cup to equal 2 tablespoons. In a shallow dish combine panko, paprika, and 2 teaspoons lemon zest. Sprinkle fish with 1 teaspoon salt (or salt substitute). Dip fish in 1/4 cup melted butter; dredge in panko mixture. Press panko to adhere. Place fish on a lightly greased rack in an aluminum foil-lined boiler pan. Drizzle remaining 2 tablespoons melted butter over fish. Bake 20 to 25 minutes or until fish flakes with a fork. Meanwhile prepare pasta according to package directions. Melt 2 tablespoons butter in a large skillet over medium heat; add onion and sauté 5 to 6 minutes or until golden. Add garlic and cook 1 minute. Add tomatoes and cook 5 to 6 minutes or until tomato mixture begins to thicken. Stir in 2 tablespoons lemon juice, 2 tablespoons capers, and remaining 2 teaspoons lemon zest and 1 teaspoon salt. Cook 2 to 3 minutes, Remove from heat and toss with hot pasta, feta cheese, and basil. Serve with fish. Makes 4 servings.

Use green-pepper crop, lower cholesterol with this speedy skillet recipe

The green peppers keep rolling in from my garden--armloads of them almost every day. I'm on the green-pepper recipe hunt for sure.

I'm also prepping Hubby for his upcoming annual physical exam. One year has passed since his wake-up-call physical exam results that propelled us into a major lifestyle change to begin fitness running (for him, to resume running after a 20-year hiatus) and to begin a radical alteration in the way we eat--hence the heavy reliance on food from the garden (the kind recorded in this blog). The exam showed that blood pressure, triglyceride levels, and cholesterol levels all needed to be lowered big-time and fast.

Because of the physical prep, we've been force-feeding fish--fish of all description (along with other foods such as oatmeal and nuts) for their cholesterol-lowering properties. So the hunt has been on for green-pepper recipes AND recipes that will help make sure his cholesterol count when he goes for his bloodwork next month remains in the great shape it has been since we started the lifestyle-mod.

A recipe in my files from kraftfoods.com helped out a lot--the "super easy" part did, too. The speed of preparation for this tasty dish is a real blessing. Super Easy Fish Skillet can be thrown together at the end of a busy workday when you hear those conflicting internal messages: "fix something homemade for dinner" versus "no time; you're rushed; go through the drive-thru."

We tested the recipe with tilapia, but whatever kind of white fish you have around or enjoy the most is fine. I assure you that you will just adore having this tasty fish supper and your cholestrol-count (and your burgeoning green-pepper supply, if you have one on hand, as I do) will thank you.

Super Easy Fish Skillet

1/2 red onion, chopped

2 tablespoons sun-dried tomato vinaigrette dressing (tested with Kraft brand)

1 (14.5-ounce) can no-salt diced tomatoes, undrained (or 14.5 ounces of fresh tomatoes, diced)

1 green pepper, chopped

1/2 cup black olives, drained and rinsed thoroughly

1 pound frozen fish fillets, such as tilapia, haddock, halibut, or cod, thawed

In large skillet pour dressing; over medium heat cook onion in dressing until onion is tender. Add tomatoes, pepper, and olives. Top with fish; spoon vegetable mixture over; cover. Simmer gently on medium heat 8 to 10 minutes or until fish flakes easily with a fork. Makes 4 servings.

Stir-fry veggies add healthy touch to efforts to replicate time-honored baked fish recipe

Recently I mentioned how our route to the downtown hospital in which our grandbaby was born took us past the scene of the old Casa Linda Wyatt's cafeteria, where my parents took me to dine at least once a week as I grew up. I mentioned my affection for carrot salad, which always has seemed like a taste of heaven and which I've never been able to replicate--or even move close to it--in my own kitchen.

Another Wyatt's staple during that era was its baked fish with a piled-high crusty topping of crushed almonds and bread crumbs. Carrot salad, baked fish, Wyatt's inimitable green beans, and a layer chocolate cake--those were my selections in the cafeteria line. Those choices never varied. How I longed now to be able to prepare something akin to that fish entree as well!

A few years back Family Circle magazine helped my cause by printing a recipe for Nut-Crusted Fish Fillets with Stir-Fry. The herbed bread-crumb-and-almond topping absolutely made the flounder underneath it to die for. Just last week I turned to this long-preserved-but-yet-untried recipe in my binder. With the deed accomplished, I thought I was back in the cafeteria line and dining at Wyatt's again in the secure company of my parents, one on either side. Precious memories!

Healthening-up this Family Circle recipe is the inclusion of the stir-fried vegetables ("stir-fry" being surely unheard-of, at least in my family, in my growing-up days). Green beans and matchstick carrots made the dinner complete, not to mention colorful as everything.

Nut-Crusted Fish Fillets

4 slices reduced-calorie wheat bread

1/3 cup sliced almonds, chopped

1 teaspoon chopped fresh thyme

1/2 teaspoon salt

1/4 teaspoon black pepper

2 tablespoons olive oil

1 tablespoon lemon juice

1 teaspoon lemon zest

4 flounder fillets, about 6-ounces each

Stir-Fry:

2 tablespoons olive oil

3 gloves garlic, peeled and smashed

1 pound green beans, trimmed and cut into 2-inch pieces

2 carrots (1/4 pound), peeled and cut into 2-inch matchsticks

1/4 teaspoon salt

1/8 teaspoon black pepper

2 large scallions, chopped, for garnish

lemon slices, for garnish

Heat oven to 400 degrees. Coat 13-by-9-by-2-inch baking dish with nonstick cooking spray. Set aside. Place bread in bowl of food processor; whirl until fine crumbs are formed. In a small bowl combine crumbs, chopped almonds, thyme, 1/4 teaspoon of the salt, and 1/8 teaspoon of the pepper. Stir in olive oil, lemon juice, and lemon zest until all ingredients are moistened. Season fish with remaining 1/4 teaspoon salt and 1/8 teaspoon pepper. Fold fillets in half and place in prepared baking dish. Spoon 1/4 of the bread topping over each fillet. Bake in 400- degree oven for 17 to 19 minutes or until fish flakes easily.

Stir-Fry: While fish is baking, heat 2 tablespoons olive oil in a large nonstick skillet over medium-high heat. Add garlic and cook for 1 minute. Add green beans and carrots. Season with salt and pepper. Stir-fry for 14 to 16 minutes or until vegetables are crisp-tender. If skillet gets too dry, add a tablespoon or two of water. Serve fish with stir-fry vegetables. Garnish with scallions and lemon slices.