Flip out for fish: tails from the deep - food - recipes

Better Nutrition, April, 2003 by Alexandra Greeley

Warmer weather inspires cooks to train their thoughts on lighter dishes--and seafood, which can be dressed up or served as a casual entree, provides a wealth of delicious and healthful meals.

sweet-and-sour shrimp

SERVES 4 TO 6   30 MINUTES OR LESS

A favorite flavor combination, the
sweet-and-sour taste here gets a
gentle accent from the pineapple.
Serve this over steamed rice or hot
Chinese wheat noodles.

2   cups pineapple juice
1/4 cup white vinegar
1/3 cup soy sauce
3   Tbs. brown sugar
3   Tbs. cornstarch
2   Tbs. vegetable oil
1   lb. shrimp, peeled
    and deveined
1/2 lb. baby carrots
3   cups pineapple cubes,
    preferably fresh
1   large onion, minced
1   green bell pepper, julienned
2   tsp. minced garlic
1   Tbs. minced fresh ginger
3   Tbs. fresh coriander leaves
    for garnish

1. To make sauce, combine pineapple
juice, vinegar, soy sauce,
sugar and cornstarch, and mix
thoroughly.

2. Heat sauce in small saucepan
over medium heat, and cook
until slightly thick. Remove from
heat, and set aside.

3. Heat oil in large wok, and, when
hot, add shrimp and stir-fry 2 to
3 minutes. Remove from wok,
and set aside.

4. Add carrots, and stir-fry 5 minutes,
adding more oil if needed.
Add pineapple cubes, onion,
green pepper, garlic and ginger,
and stir-fry 2 minutes.

5. Add 1/3 cup sauce, and continue
cooking 3 to 4 minutes, or until
carrots tender. Add shrimp and
remaining sauce, and cook 2
minutes more.

6. To serve, spoon shrimp over rice
or noodles, and garnish with
fresh coriander.

crispy catfish fillets
SERVES 4   30 MINUTES OR LESS

The panko Japanese bread crumbs
provide a very crisp coating to fried
catfish fillets. Look for them at your
natural products or Asian market.
To dress up the pan-fried fish, serve
it with a dollop of fruit-based salsa.

1/4 cup vegetable oil, or more
    as needed
2   Tbs. butter
1   Tbs. Cajun or other spice
    seasoning
1   cup panko Japanese
    bread crumbs
1/4 cup grated Parmesan cheese
    Salt and freshly ground black
    pepper to taste
1   large egg
1   Tbs. water
1   lb. catfish fillets, rinsed and
    patted dry
1   cup fruit-based salsa, optional
1/3 cup fresh coriander leaves,
    optional

1. Heat oil and butter in large skillet
over medium heat.

2. Meanwhile, combine seasoning,
bread crumbs, Parmesan cheese,
and salt and pepper in large mixing
bowl, stirring until well
blended, and set aside.

3. Combine egg and water in large
bowl, and beat until frothy.

4. Dip fillets one at a time in beaten
egg, thoroughly moistening
both sides.

5. Dip in bread crumb mixture,
coating both sides well.

6. Place fillets in skillet, and pan-fry
on first side about 5 minutes,
or until golden brown.

7. Using spatula, turn fillets over
and pan fry on second side 3 to 4
minutes, or until golden brown.
Carefully remove fillets from
skillet, and place them on paper
towels to blot excess oil.

8. Scoop out excess breading from
skillet, and place on fish.

9. To serve, place fillets on individual
plates, and top each portion
with salsa and coriander leaves,
if using.

clam pie
SERVES 6

Serve this easy-to-make dish as a
luncheon entree or as an appetizer
course for dinner.

1 1/2 cups minced clams
3/4   cup clam juice
1     stick unsalted butter
1     tsp. hot pepper sauce,
      or to taste
3/4   cup seasoned
      bread crumbs
1     cup sliced leeks
1     cup diced portobello
      mushrooms
1     cup shredded
      Swiss cheese
2     large eggs
1/4   cup parsley leaves
      for garnish

1. Preheat oven to 350F.

2. Combine clams, clam juice,
butter and hot pepper sauce in
saucepan, and heat over medium
heat. Cook, stirring often,
for about 15 minutes.

3. Meanwhile, in large mixing bowl,
combine bread crumbs, leeks,
mushrooms and cheese.

4. In separate bowl, beat eggs until
frothy, and stir in about 1/4 cup
hot liquid from saucepan to temper
eggs.

5. Mix together remaining hot liquid,
bread crumb mixture and
eggs until well combined. Spoon
mixture into deep, 9-inch round
pie plate.

6. Bake 40 minutes, or until golden.
Remove from oven, garnish
with parsley leaves and serve.