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Page 363
Fish
Fresh fish is an excellent source of valuable nutrients that you just can't get from vegetables alone. Buy fish from your local health food store or a reliable market that sells fish from uncontaminated waters.
Fish rich in omega-3 oils include salmon, rainbow trout, tuna, mackerel, halibut, and cod.
Some general notes on fish:
Three-quarters of a pound provides two generous servings.
Steaming and oven-roasting are excellent ways to cook fish.
Herbs and sauces add surprising flavors and nutrients. See Sauces, Dressings, and Spreads (pages 371 to 373).
Skillet Fish
1 pound salmon, or other fish
4 tablespoons olive oil
Flour½ cup white wine (or water)
1 small bunch scallions, choppedSalt and pepper
1 tablespoon parsley, finely chopped
Lemon balm, to taste (optional)
1 lemon, quartered, for garnish

Dip fish lightly in flour and set aside. In a skillet, quickly sauté the scallions, parsley, and lemon balm in the olive oil.
Add the flour-coated fish and brown lightly on one side.
Turn, add wine (or water), and cover in order to steam the fish for the balance of its cooking time. Check for doneness in 5 minutes. Depending on thickness, 10 to 15 minutes' cooking time will suffice.
Season with salt and pepper, if desired.
Serve directly from the skillet, spooning pan juices over each serving. Garnish with lemon wedges.
Serves 3 to 4.

 
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