There are many ways to make fish on Friday

Meatless meals are a Lenten tradition, and there are countless methods to prepare this traditional meal

    It’s the Lenten season, when Catholics and many others partake in the tradition of eating meatless meals each Friday as recognition of the sacrifice Jesus made on Good Friday.
    But it’s not just Catholics who enjoy fish. After all, fish is a heart-healthy choice. There are a wide variety of fish,  and a multitude of ways to prepare it.            Fish can be baked with a crispy crust, offering the same delicious taste as a fish fry with fewer calories.
    It can be roasted with vegetables to bring new flavors to life.
    It can be crusted with herbs or potatoes to retain moisture during cooking.
    It can be used in a stew or soup, adding a tasty yet healthful flair to a Lenten meal.
    Fish is a delicious source of protein that’s low in fat. A three-ounce cooked serving of most fish provides about 20 grams of protein, roughly one-third of the average daily recommended amount. The protein in fish is of high quality, containing an abundance of essential amino acids.
    When selecting fish, check to see how it smells. If it smells fishy, it’s not fresh. The color of fresh fish fillets varies, but it should always be bright and uniform, never yellow at the edges. The flesh should be moist, firm and cleanly cut. The flesh should never be partially thawed or covered with ice crystals, a sign of thawing and refreezing.
    Refrigerate raw fish in the coldest part of the refrigerator. Use a thermometer and keep the refrigerator set between 34 and 40 degrees. It’s best to use fresh fish within one to two days.
    The standard rule is to bake fish 10 minutes for each inch of thickness. Turn the fish halfway through cooking, unless it’s 1/2 inch or less. To ensure fillets cook evenly, tuck thin ends under.
    Following are some fish recipes from

Chili Soy Sauce Steamed Fish

8 ounces whitefish filets, such as sea bass, cod, halibut, red snapper or tilapia
1/2 cup water
3 tablespoons soy sauce
2 tablespoons sesame oil
2 tablespoons thinly sliced ginger
1/3 bok choy, chopped
1 teaspoon chopped cilantro leaves
3 minced garlic cloves
½ teaspoon chili powder
1 teaspoon red pepper flakes
1 tablespoons white sugar
Black pepper

    Cut fish into serving portions and season with salt and black pepper. Line a steamer with parchment paper and put the filets in there. Put the bok choy on top of the fish, then cover and steam 12 minutes or until the fish is done.
    Bring water, chili powder, cilantro, soy sauce, sesame oil, ginger, garlic, red pepper flakes, and sugar to a boil in a small pan. Check the seasoning and adjust if necessary.
  Arrange the fish and bok choy on serving plates and pour the chili sauce over the top.


Creole Salmon Cakes With Hot Mayonnaise

3 6-ounce cans Alaskan wild-caught salmon
1-1/2 cups Ritz Crackers, crushed
1 cup mayonnaise
1/4 cup panko bread crumbs
1/4 cup red onion, minced
1 stalk celery, minced
1 jalapeno, minced
2 teaspoons brown mustard
1 teaspoon black pepper
1 teaspoon creole seasoning
1 teaspoon garlic powder
1 teaspoon onion powder
extra virgin olive oil
For hot mayonnaise:
1/2 cup mayonnaise
1 tablespoon hot sauce
pinch of black pepper

    Drain salmon and set aside.
    In a large bowl, mix crushed crackers, minced vegetables, all the spices, mayonnaise and mustard. Fold in salmon and panko bread crumbs, then form into four patties.
    Heat about four tablespoons olive oil in a skillet over medium heat. Add patties and brown four to five minutes per side, until golden brown.
    Patties may also be placed under the broiler and cooked about eight minutes per side.
    Drain on paper napkin.
    To prepare hot mayo, mix all ingredients together and serve on top of patties. Serve with fish.

Jalapeno Garlic Tilapia

2 4-ounce tilapia fillets
1⁄2 cup flour
2 ounces melted margarine
1 teaspoon chopped garlic
1⁄4 cup diced jalapeno
1 cup chopped, de-stemmed spinach
1 pinch salt
1 pinch pepper
1 pinch garlic salt
4 ounces heavy cream
1⁄4 cup lemon butter
5 ounces angel hair pasta
1 teaspoon fresh parsley
1⁄8 cup diced roma tomato

    Dredge tilapia filets in the flour. Place tilapia, melted margarine and garlic to a medium temperature sauté pan and cook on one side. Flip the fish and add the jalapenos, spinach, salt, pepper, and garlic salt.
    Prepare angel hair in boiling water and cook three to four minutes.
    As the filets begin to flake, add the heavy cream, and bring it to a slight boil. Remove the pan from the heat and add the lemon butter to the sauce.
    Place the pasta in a bowl, and pour the fish with the sauce over the pasta. Garnish with fresh roma tomatoes and parsley.


Lemon Butter Baked Cod

2 lb cod fillet (any white fish)
1/4 c butter or margarine
2 Tbsp lemon juice
1/4 c all-purpose flour
dash paprika
salt & pepper, to taste

    Cut cod fillets into serving sizes.
    Melt butter in saucepan or microwave. Add lemon juice to melted butter.
    In another dish, mix together flour, salt, and pepper.
    Dip buttered cod into the flour mix, coating well on all sides. Shake excess flour off of the fish.
    Place coated cod fillets in an ungreased baking dish, drizzle with remaining butter mixture and sprinkle with paprika.
    Bake, uncovered, in a 350-degree oven for 25 to 30 minutes, untl fish flakes easily with a fork.


Broiled Salmon With Honey and Garlic

1 2-pound salmon filet
4 garlic cloves, minced
1/3 cup honey
1 tablespoon lemon thyme leaves, plus sprigs for garnish
3 tablespoons vegetable oil
Kosher salt
Freshly ground black pepper

Preheat broiler to high, setting your top rack 5-6 inches under the heat source.
    Place salmon on a baking sheet lined with foil. Drizzle with one tablespoon oil, then season liberally with salt and freshly ground black pepper. Broil on high, setting baking sheet five to six inches below broiler, for five minutes.
    Mix minced garlic, honey, thyme leaves and two tablespoons oil.
    Remove salmon from oven and drizzle honey mixture over salmon, using a heatproof brush to spread over the entire fish. Return to oven for five to 10 minutes, until salmon is cooked through.
    Spoon any remaining melted honey mixture over salmon once or twice during the first five minutes it’s out of the oven.
    Slice into four servings and serve with a few lemon thyme sprigs on each piece.


Garlic and Herb Baked Cod

2 pounds cod fillets
1/3 cup mayonnaise (not Miracle Whip)
1/3 cup freshly grated Parmigianno Regianno cheese
2 tablespoons chopped fresh parsley
2 tablespoons basil
1 clove garlic grated

    Line a baking sheet with parchment paper or silicone baking mat and place fish fillets on top. Set aside.
    In a small bowl, stir mayonnaise with cheese, fresh herbs, garlic, salt and pepper until combined. Spread evenly over the top of the fillets. Bake in a 450-degree oven for 10 to 12 minutes, until fish starts looking opaque and will flake.
    Switch oven to broiler and brown the tops of the fish until lightly golden. Remove from oven, cool three to five minutes and serve.


Chili, Lime and Cumin Cod

2 pounds fresh cod fish fillets
1 teaspoon chili powder
1/2 teaspoon dried parsley or 1/2 teaspoon dried cilantro
1⁄2 teaspoon salt
2 tablespoons butter
1⁄4 teaspoon cumin
1 lime, juiced

    Coat an oven-safe pan with oil or cooking spray, then place cod in pan and sprinkle with chili powder, herbs and salt.
    Roast in a 450-degree oven for five to seven minutes, until opaque.
    Melt butter in small saucepan. Add cumin and lime juice and cook one minute.
    Before serving, drizzle butter mixture over cod.


Cheesy Baked Salmon

1 2-pound salmon fillet
1 large onion, thinly sliced
Ground black pepper
1/4 to 1/3 cup mayonnaise
2 tablespoons lemon juice
1/2 to 1 tablespoon dijon mustard
1 to 2 garlic cloves, minced
1/4 cup Parmesan cheese, finely shredded
1/3 to 1/2 cup mozzarella cheese, finely shredded

    Line a rimmed baking sheet with aluminum foil and place salmon on it. Season with salt and pepper. Layer onion slices on top of the fish until it completely covers the surface.
    In a small bowl, combine mayonnaise, lemon juice, mustard and garlic. The mixture should be thin enough to easily spread. Cover the surface of the onions with the creamy mayo mixture, spreading it evenly. Top with the finely grated cheeses.
    Bake in a 400-degree oven for 15 to 20 minutes, then broil for two to five minutes, until the cheese is golden brown.


Parmesan Crusted Tilapia

3/4 cup freshly grated Parmesan cheese
2 teaspoons paprika
1 tablespoon chopped parsley
1/4 teaspoon salt, optional
1 tablespoon extra virgin olive oil
4 tilapia filets, about 4 ounces each
Lemon, cut into wedges

    In a shallow bowl, mix the Parmesan, paprika, parsley and salt.  Drizzle tilapia with olive oil, then dredge in the cheese mixture, pressing it in lightly with your fingers.  Transfer to a baking sheet lined with foil.
    Bake in a 400-degree oven for 10 to 12 minutes, until the fish is opaque in the thickest part. Serve with lemon slices.




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Wisconsin’s largest paid circulation community weekly newspaper. Serving Port Washington, Saukville, Grafton, Fredonia, Belgium, as well as Ozaukee County government. Locally owned and printed in Port Washington, Wisconsin.

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