The Everything Lactose Free Cookbook
Page 21
1 cup dry white wine
1 lemon, sliced
1 small onion, sliced, optional
2 bay leaves
8 black peppercorns
4 dill sprigs
1 teaspoon Tabasco sauce
¼ teaspoon salt
4 8-ounce salmon steaks
Yogurt Dill Sauce (page 156)
*Note: Yogurt Dill Sauce not included in the nutritional information.
Grilled Salmon with Creamy Tarragon Sauce
Substitute fresh herbs for dried whenever possible. The fresh herbs add more flavor and punch than dried herbs ever could.
In a small glass bowl combine yogurt, mayonnaise, green onions, tarragon, lime juice, and hot pepper sauce. Cover and refrigerate at least 1½ hours.
Remove skin from salmon. Cut into four equal portions. Brush with olive oil.
Grill salmon over medium heat until fish flakes easily with fork, about 5 minutes on each side. If you prefer, broil salmon for about 4 minutes on each side, 5" from broiler.
Serve with fresh tarragon sauce.
Serves 4
Calories: 285.58
Fat: 18.40 grams
Saturated Fat: 4.35 grams
Carbohydrates: 4.02 grams
Calcium: 91.91 mg
Lactose: 0.0 grams
1 cup plain yogurt
1 tablespoon mayonnaise
¼ cup minced green onions
1 tablespoon minced fresh tarragon
2 teaspoons lime juice
1 teaspoon hot pepper sauce
16-ounce salmon fillet, 1″ thick, skinned
1 tablespoon olive oil
Snapper with Lemon Dill Spinach
Feel free to substitute the snapper with another type of similar fish in this recipe if snapper isn' your cup of tea or isn' readily available.
Preheat oven to 400°F. Spray glass baking dish with cooking spray.
Arrange snapper fillets in dish. Sprinkle with lemon juice. Spread Dijon mustard over each fillet.
Reserve one tablespoon of the fresh dill. Sprinkle remaining dill over snapper fillets. Bake until just cooked through, 18–20 minutes.
While fish is baking, heat olive oil in large skillet over medium heat. Add spinach and minced garlic. Stir together for about 4 minutes or until spinach is wilted.
Using tongs, divide spinach on plates without pan juices. Place hot fish fillets over spinach. Sprinkle remaining fresh dill on top. Garnish with lemon wedges. Serve immediately.
Snapper Surprises
There are seventeen different varieties of “snapper.” The two most popular varieties are yellowtail snapper and red snapper. On the healthy side, snapper is low in calories and contains almost no saturated fat. It packs plenty of protein and calcium and iron too!
Serves 6
Calories: 171.01
Fat: 3.09 grams
Saturated Fat: 0.57 grams
Carbohydrates: 4.08 grams
Calcium: 140.92 mg
Lactose: 0.0 grams
Nonstick cooking spray
6 4-ounce skinless snapper fillets
1 tablespoon fresh lemon juice
4 teaspoons Dijon mustard
½ cup finely chopped fresh dill
1 teaspoon extra virgin olive oil
2 10-ounce bags fresh spinach leaves, stems removed, washed and drained
1 garlic clove, minced
1 lemon, quartered lengthwise
Herbed Flounder Pinwheels
Want to look like you've been slaving in the kitchen all day to produce a gourmet meal for guests? This recipe is a ticket to get you there!
Preheat oven at 375°F.
Steam spinach in vegetable steamer over boiling water until spinach is just wilted. Drain and chop spinach. In a small bowl, combine spinach, egg, bread crumbs, thyme, and pepper. Set aside.
Rinse flounder fillets with cold water and pat dry. Divide spinach mixture equally. Spoon mixture in center of each fillet. Beginning at narrow end, roll up in jellyroll fashion. Place seam side down in an 8" square baking dish. Cover and bake for 15–20 minutes.
Transfer rolls to a warmed serving platter. Keep rolls warm. Combine cornstarch and water in a small saucepan, stirring until lumps disappear and mixture is smooth. Gradually stir in cocktail juice. Cook over medium heat until thickened and bubbly.
Pour sauce over fish rolls. Garnish with fresh parsley sprigs. Serve immediately.
Serves 4
Calories: 180.31
Fat: 3.27 grams
Saturated Fat: 0.85 grams
Carbohydrates: 7.54 grams
Calcium: 62.31 mg
Lactose: 0.01 grams
3 cups fresh spinach leaves, chopped
1 egg, beaten
¼ cup soft bread crumbs
¼ teaspoon dried whole thyme Dash of pepper
4 4-ounce flounder fillets
1½ teaspoons cornstarch
2 tablespoons water
1 6-ounce can vegetable cocktail juice
Fresh parsley sprigs (optional)
Baked Halibut with Artichoke Hearts
Serve this fish entrée with a fresh garden salad.
Preheat oven to 375°F.
Coat a medium skillet with cooking spray and heat skillet over medium heat. Add onion and parsley. Sauté until tender.
Drain and chop artichoke hearts. Stir in artichoke hearts, Parmesan cheese (if desired), mayonnaise, fresh lemon juice, garlic powder, and red pepper. Set aside.
Rinse halibut with cold water and pat dry. Place halibut steaks in a large aluminum foil-lined shallow roasting pan. Spoon artichoke mixture evenly over steaks.
Bake, uncovered, until steaks flake easily when fork tested, about 10 minutes. Serve on warmed plates.
Halibut Hailings
The colder the water, the better, if you ask a halibut! Halibut run in deep, deep waters and live sometimes for more than 40 years — unless, of course, they end up in the recipe above! Halibut have a white, lean, and firm flesh with a delightfully delicate flavor.
Serves 8
Calories: 259.98
Fat: 17.52 grams
Saturated Fat: 3.35 grams
Carbohydrates: 6.88 grams
Calcium: 53.68 mg
Lactose: 0.0 grams
Nonstick cooking spray
¼ cup chopped green onion
2 tablespoons chopped fresh parsley
1 14-ounce can artichoke hearts
3 tablespoons grated Parmesan cheese (optional)
3 tablespoons mayonnaise
1 tablespoon fresh lemon juice
½ teaspoon garlic powder
¼ teaspoon red pepper flakes
8 4-ounce halibut steaks
Oven-Fried Trout
The distinctive flavor of trout really comes through in the oven-fried method used in this recipe.
Preheat oven to 500°F. Rinse trout with cold water and pat dry.
Brush fillets with oil. Sprinkle with salt, garlic powder, and pepper. Dredge in cornflake crumbs.
Coat a 12″ × 8″ × 2″ baking dish with cooking spray. Arrange fillets in a single layer in baking dish.
Bake, uncovered, until fillets flake easily when tested with a fork, about 10 minutes.
Carefully transfer to a warmed serving platter. Garnish with lemon slices and parsley. Serve immediately.
Serves 4
Calories: 248.51
Fat: 6.69 grams
Saturated Fat: 2.03 grams
Carbohydrates: 4.05 grams
Calcium: 58.61 mg
Lactose: 0.0 grams
4 4-ounce trout fillets
1 tablespoon olive oil
¼ teaspoon salt
⅛ teaspoon garlic powder
⅛ teaspoon pepper
⅓ cup cornflake crumbs
Nonstick cooking spray
Lemon slices
Fresh parsley sprigs
Sole and Veggies En Papillote
A meal all wrapped up in a little pac
ket makes for easy and mess-free cooking and easy serving.
Place margarine in a one-quart casserole dish. Microwave on high until melted, about 20 seconds.
Add red pepper, carrots, broccoli, and garlic to casserole. Stir to combine ingredients. Cover and microwave on high until just crisp-tender, 2–3 minutes. Set aside.
Cut four 16″ × 12″ pieces of parchment paper. Then cut each into a large heart shape. Fold heart in half and then open flat.
Place a fillet along center fold on each sheet of paper. Sprinkle fillets with lemon juice, paprika, and pepper. Top each fillet with equal amounts of vegetable mixture. Fold paper edges over to seal securely.
Place two pouches on a microwave-safe 12″ platter. Microwave at high for 3–4 minutes; set aside and keep warm. Repeat process and serve.
En Papillote
Cooking en papillote is fun and fancy. You can wrap up just about any ingredients that you like in parchment paper and cook them en papil-lote! It delivers crispy, crunchy veggies with freshness extraordinaire and seals in the natural juices of fish and meats.
Serves 12–16
Calories: 146.95
Fat: 4.30 grams
Saturated Fat: 0.80 grams
Carbohydrates: 5.89 grams
Calcium: 34.65 mg
Lactose: 0.0 grams
1 tablespoon margarine
1 sweet red pepper, seeded and sliced
2 medium carrots, cut into julienne strips
⅔ cup fresh broccoli flowerets
1 clove garlic, crushed
4 1-pound sole fillets
2 teaspoons fresh lemon juice
¼ teaspoon paprika
⅛ teaspoon pepper
Blackened Bass
Bass is great eating (and fun to fish for, too)! If you like your fish blackened a bit, this recipe will suit your fancy!
Rinse fillets under cold water and leave damp. Place in a shallow dish.
Combine 2 tablespoons water and hot sauce in a small bowl. Spoon mixture over fillets. Cover and marinate in refrigerator for at least 2 hours, turning once.
Remove fillets from marinade. Discard marinade. In a small flat dish, combine onion powder, garlic powder, paprika, thyme, oregano, pepper, and red pepper. Dredge fillets in spices and coat well.
Coat a large cast-iron skillet with cooking spray. Add margarine. Place over medium-high heat until margarine melts. Add fillets. Cook 2–3 minutes on each side, turning carefully. If you prefer, cook the fillets on a grill. Keep in mind that you're cooking “blackened bass” and it will have a charred look.
Serves 4
Calories: 167.45
Fat: 6.02 grams
Saturated Fat: 1.24 grams
Carbohydrates: 2.02 grams
Calcium: 21.26 mg
Lactose: 0.0 grams
1 pound bass fillets, ½″ thick
2 tablespoons water
1 tablespoon hot sauce
2 teaspoons onion powder
2 teaspoons garlic powder
2 tablespoons paprika
1 teaspoon dried whole thyme, crushed
1 teaspoon dried whole oregano, crushed
2 teaspoons pepper
1 teaspoon red pepper
Nonstick cooking spray
1 tablespoon margarine
Baked Sea Bass and Veggies
A complete meal all under one roof — well, under the lid of one skillet anyway!
Coat a large skillet with cooking spray. Melt margarine in skillet over medium heat.
Add potato, onion, carrot, and garlic. Cover and cook 3 minutes. Add red pepper, chopped tomato, chicken broth, ripe olives, capers, and thyme. Cover and cook until veggies are crisp-tender, about 15 minutes.
Place fillets over vegetable mixture in skillet. Cover and cook until fish flakes easily when fork tested, about 10 minutes.
Using a slotted spoon, transfer fillets and veggie mixture to a warmed serving platter.
Drizzle lemon juice evenly over dish and serve immediately.
Sea Bass Trivia
Sea bass are the largest family of fish in the world. Sea bass are valued for their firm, white flesh and versatility in cooking.
Serves 6
Calories: 267.95
Fat: 8.30 grams
Saturated Fat: 1.65 grams
Carbohydrates: 19.15 grams
Calcium: 50.84 mg
Lactose: 0.0 grams
Nonstick cooking spray
2 tablespoons margarine
2 cups finely chopped red potato
1 cup chopped onion
¾ cup chopped carrot
2 teaspoons minced garlic
2 cups thinly sliced sweet red pepper
2 cups peeled, seeded, and chopped tomato
1 cup chicken broth
3 tablespoons sliced ripe olives
2 teaspoons capers, drained
½ teaspoon dried whole thyme
6 4-ounce sea bass fillets, 1″ thick
2 tablespoons fresh lemon juice
Orange Marinated Swordfish
Swordfish is a distinctively flavored fish on its own. Adding this marinade of mingled flavors makes for an entrée that will make your mouth sing!
Combine orange juice, fresh mint, grated gingerroot, orange rind, and bourbon (if desired) in a large, shallow dish.
Place swordfish steaks and orange slices in a single layer in the dish. Turn to coat evenly. Cover and place in refrigerator for at least 30 minutes. Turn once while swordfish is marinating.
Coat grill rack with cooking spray. Place swordfish steaks on medium-hot-grill. Cover and cook until fish flakes easily when fork tested, about 5 minutes on each side.
Transfer steaks to a warm serving platter. Cut each steak in half.
Place orange slices on grill rack. Cover and cook two minutes on each side. Cut each orange slice into thirds. Arrange with fish on serving platter Garnish with fresh mint sprigs, if desired.
Swordfish Trivia
Swordfish have long, round bodies. They have no teeth and no scales. They grow to a maximum size of 14 feet. Swordfish are rich in vitamin B12 and a good source of omega-3 fatty acids.
Serves 4
Calories: 181.31
Fat: 5.54 grams
Saturated Fat: 1.50 grams
Carbohydrates: 4.03 grams
Calcium: 15.70 mg
Lactose: 0.0 grams
¼ cup unsweetened orange juice
3 tablespoons minced fresh mint
1 tablespoon peeled, grated gingerroot
1 tablespoon grated orange rind
2 tablespoons bourbon (optional)
2 8-ounce swordfish steaks ¾″ thick
4 orange slices, ¼″ thick
Nonstick cooking spray
Fresh mint sprigs (optional)
Flaky Fish Tacos
Any firm-flesh white fish in fillet form can be used for this recipe. Haddock, cod, and whiting are usually easy to find and all taste delicious in this recipe.
In a large, heavy saucepan, combine chicken broth, lime juice, jala-peño-juice, and salt. Bring to a boil.
Add the fish fillets and return to simmering point. Reduce heat, cover, and simmer until fish becomes opaque, about 7 minutes. Be careful not to overcook fish. Drain well.
Place fish in a bowl. Remove any skin or bones. Flake fish with a fork.
Warm taco shells. Put a layer of lettuce in each taco shell. Spoon the flaked fish on top. Add a layer of green onions and a layer of diced tomatoes.
Top with cheese and salsa, if desired. Serve at once.
Serves 6
Calories: 215.11
Fat: 6.81 grams
Saturated Fat: 1.01 grams
Carbohydrates: 18.83 grams
Calcium: 87.83 mg
Lactose: 0.0 grams
3 cups chicken broth
1 teaspoon fresh lime juice
1 tablespoon juice from a jar of pickled jalapeños
¼ teaspoon salt
1 pound fil
let of any firm-fleshedwhite fish
2 cups shredded lettuce
3 green onions, including green part, thinly sliced
1 medium-sized tomato, diced
12 warmed taco shells
Shredded cheese (optional)
Salsa (optional)
Catfish Gumbo
Gumbo warms the cockles of your heart and your entire body!You can use this gumbo recipe as a base recipe and substitute whatever type of fish appeals to you.
In a large, heavy kettle, cook celery, onion, green pepper, and garlic in hot oil until tender.
Stir in beef broth, tomatoes, bay leaf, salt, thyme, red pepper, and oregano. Bring to a boil. Reduce heat and simmer, covered, for 15 minutes.
Add catfish and okra. Return to boiling.
Reduce heat, cover, and simmer until fish flakes easily, about 15 minutes.
Serve in soup bowls over hot cooked rice.
Catfish Trivia
Catfish are freshwater fish that have no scales! The flesh of this popular fish is pure white, and some varieties can easily reach 100 pounds. The texture of catfish is firm and has a sweet milk flavor. Catfish ranks number four in popularity of fish favorites in America!