Fishing

How I wish
I were a fish!
My day would begin
Flapping my fins.
I'd make a commotion
Out in the ocean.
It would be cool
To swim in a school.
In the sea,
I'd move so free,
With just one thought:
Don't get caught!
Oooops !!!

Fish Tonight

Seared Scallops with Warm Tuscan Beans

Courtesy David Bonom


Photo: Randy Mayor; Styling: Jan Gautro

Pair this one-dish meal with a side of garlic bread. It's perfect for sopping up every last drop of the delicious sauce. 4 servings (serving size: about 4 ounces scallops and 3/4 cup bean mixture)

Ingredients
• 2 tablespoons olive oil, divided
• 1 1/2 pounds sea scallops
• 1/4 teaspoon salt
• 1 cup pre chopped onion
• 1/8 teaspoon crushed red pepper
• 2 garlic cloves, minced
• 1/4 cup dry white wine
• 1 cup fat-free, less-sodium chicken broth
• 1 (19-ounce) can cannellini beans or other white beans, rinsed and drained
• 1 (6-ounce) package fresh baby spinach
• 2 tablespoons chopped fresh basil

Preparation

1. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Sprinkle scallops evenly with salt. Add scallops to pan; cook 2 minutes on each side or until done. Remove scallops from pan; keep warm.

2. Add remaining 1 tablespoon oil and onion to pan; sauté 2 minutes. Add pepper and garlic; cook 20 seconds, stirring constantly. Stir in wine; cook 1 minute or until most of liquid evaporates. Stir in broth and beans; cook 2 minutes. Add spinach; cook 1 minute or until spinach wilts. Remove from heat; stir in basil.

Grilled garlic bread is great for dipping into the brothy beans. Heat a grill pan over medium heat. Brush 1 tablespoon olive oil evenly over 4 (1-ounce) slices French bread. Add bread to pan; cook 2 minutes on each side or until lightly browned. Rub one side of each bread slice with cut sides of a halved garlic clove.

Choose a way Orange Roughy

Simply Yumalicious

Photo by Nimz

A:
• 4 orange roughy fillets
• 1 egg
• 2 tablespoons honey mustard
• 3/4 cup seasoned bread crumbs
• 1 teaspoon cayenne pepper
• 3 teaspoons olive oil

Directions
1. mix egg and honey mustard in medium bowl.
2. mix bread crumbs and cayenne in large ziplock.
3. dip fillets in egg mixture then toss in bread crumb.
4. place in refrige for 1/2 hour so crumbs adhere.
5. heat oil in large pan and cook about 4-5 min per side (depending on how thick).
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B:
• 1 tablespoon olive oil
• 1 tablespoon parmesan cheese
• 1 green onion, chopped
• 4 orange roughy fillets

Directions
1. Preheat oven to 400°F.
2. Spray pan with nonstick cooking spray.
3. Arrange filets in a single layer.
4. Mix cheese and olive oil.
5. Spread over filets.
6. Sprinkle with onion.
7. Bake for 10 minutes or until fish flakes.
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C: Grandma Mac's favorite method
• 4 orange roughy fillets
• 3 teaspoons olive oil
• Couple of shakes of steak seasoning
• 4 tablespoons of Beer Batter

Directions
1. Heat olive oil in large pan and add fish.
2. Shake steak sauce and sprinkle Beer batter on each fillet.
3. Flip & brown to crispy about 6 minutes.
4. Shake steak sauce and sprinkle Beer batter on each fillet.
5. Flip & brown to crispy about 6 minutes.

Faux-Fried Halibut

Coach Mac’s Favorite Fish


Photo by Beau Gustafson
Courtesy of Liz Zack,

Batter your fillets in crunchy, Japanese-style breadcrumbs called panko--they bake up so crispy, you'll swear these tender halibut fillets are deep-fried. (Serves 6)

Ingredients
• 1 cup panko (Japanese breadcrumbs)
• 1 tablespoon chopped fresh basil
• 1 tablespoon chopped fresh flat-leaf parsley
• 1/2 teaspoon onion powder
• 1 large garlic clove, minced
• 2 large egg whites, lightly beaten
• 1 large egg, lightly beaten
• 2 tablespoons all-purpose flour
• 6 (6-ounce) halibut fillets
• 3/4 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons olive oil, divided
• Cooking spray

Preparation
Preheat oven to 450°.
Combine first 5 ingredients in a shallow dish. Place egg whites and egg in a shallow dish. Place flour in a shallow dish. Sprinkle fish with salt and pepper. Dredge fish in flour. Dip in egg mixture; dredge in panko mixture.

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add 3 fish fillets; cook 2 1/2 minutes on each side or until browned. Place fish on a broiler pan coated with cooking spray. Repeat procedure with remaining 1 tablespoon oil and remaining fish. Bake at 450° for 6 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.