fish fillets with cornmeal crust

In my continuing quest to prepare healthier meals, I concocted this recipe that uses white fish (tilapia and basa are recommended) and organic cornmeal. It’s not hard to do and can be made in half an hour.

Ingredients
4 white fish fillets such as tilapia or basa
1/2-2/3 cup organic cornmeal
2 tablespoons chopped fresh parsley or 1 tablespoon dried parsley
1/2 tablespoon onion powder
1/2 tablespoon garlic powder
1/2 teaspoon salt
1/2 teaspoon lemon pepper
1/2 teaspoon mixed herbs such as Mrs. Dash
Cooking spray

  1. Preheat the oven to 400˚F. Line a baking tray with aluminum foil and spray with cooking spray. Set aside.
  2. In a shallow pan combine the cornmeal, parsely, onion and garlic powders, salt, lemon pepper, and Mrs. Dash. Dredge each fillet in the cornmeal mixture until thoroughly coated. Place on the prepared baking tray. Spray the tops with cooking spray.
  3. Bake for 10-15 minutes or until the fish flakes easily with a fork.

It tends to be crunchy and dry. So if a moister product is desired, serve the fish with vegetables in a light sauce or prepare a salsa to serve with it. I suggest a tomato-avocado salsa although a mango salsa would be delicious too.

the couple’s frittata

I found this recipe in the New York Times magazine last Sunday for herb and olive frittata. I thought they sounded like husband and wife so I called it the couple’s frittata. I picked up all the fresh herbs (organic no less) at Whole Foods then found out, after consulting the menu, that I forgot the olives. A second trip to the market solved that problem. Then it took me 30 minutes to prep and chop up the herbs. That was indeed the drawback to this little recipe is how long it takes to prepare the ingredients. It cooked up without a hitch but the taste was too bland for my liking. Either I have to put in a whole lot more herbs or I should just chop up a “country pepper” and throw it in like any Jamaican would.

Ingredients
4 tablespoons olive oil
1 large onion, chopped
1 tablespoon minced garlic
1/2 cup chopped black olives, preferably oil-cured
1 cup chopped fresh parsley
1 cup chopped fresh basil
1/2 cup chopped fresh dill
1/2 cup chopped fresh mint
1 tablespoon chopped fresh rosemary or thyme
8 eggs, lightly beaten
1/2 cup milk
1 tablespoon all purpose flour
salt and pepper

1. Put the oil in large 10 inch skillet over medium heat. Add the onion and garlic and cook, stirring occasionally, until softened, 3-5 minutes.

2. Add the olives and herbs and cook, stirring occasionally, until they soften and become dry, 2-3 minutes. Meanwhile, mix together flour and milk until well combined. Add flour-milk mixture to the eggs, along with some salt and pepper. Whisk to combine.

3. Turn heat to low and pour the egg mixture into the skillet, using a spoon if necessary to evenly distribute the herbs and olives. Cook, undisturbed, until the eggs are just set, 5-10 minutes. You can set the top further by putting the pan in an oven at 350˚F for a few minutes or by putting it under a broiler for 1-2 minutes. What I did was ease the bottom up with a pancake turner and flipped the frittata over onto a plate. Then I slid the frittata back into the pan to continue cooking upside down. Serve hot, warm, or at room temperature. With lots of hot sauce. Like Sriracha.

Makes 4-6 servings