Fish fillets lose the batter in healthy makeover

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This article was published 07/08/2002 (8637 days ago), so information in it may no longer be current.

MANY people are trying to increase their consumption of heart-healthy fish these days.

Pickerel fillets, typically coated in batter and fried, get a healthy makeover thanks to Linda Vernon of Belair. She sent in a recipe for pickerel fillet cups, adapted from a Freshwater Fish Marketing Corp. brochure, in response to a request from Goldelyn Shapiro. Thanks also to Susan Miller for responding so quickly.

Also this week, S.L. Dreilick sent in a festive brown rice recipe for Rose Jaworski.

Now on to requests:

Mary Scales has a broad request. She puts out a call for tried and true recipes for low-fat and low-salt dishes, particularly main entrees and side dishes.

Peggy Prins requests a recipe for licorice all-sorts slice. It is made in a 9- by 13-inch (22- by 33-cm) pan with a graham wafer base, licorice all-sorts and sweet condensed milk. “I hope one of your readers has this recipe tucked away,” she writes.

Linda Murray is seeking a recipe for “cheese Frenchie” that used to be served at the old King’s Food Host on Pembina Highway.

Diane Mayes would appreciate recipes for homemade sweet and sour sauce as well as garlic sauce to be used in stir-fry dishes.

Thelma Moir is after a recipe that appeared on the can of Aylmer’s tomatoes for a condiment-type of chili sauce.

Cara Alston puts out a call for a samosa recipe similar to the one served at the Sri Lanka restaurant at The Forks Market.

Lastly, Audrey Showdra of Swan River would really appreciate any Romanian recipes.

Please send any requests or responses to Recipe Swap, c/o Ilana Simon, Winnipeg Free Press, 1355 Mountain Ave., Winnipeg, MB, R2X 3B6, send a fax to 697-7412 or e-mail to ilana.simon@freepress.mb.ca. Please include name, address and daytime telephone number in case any ingredients or directions must be checked.

Pickerel fillet cups

1 pound (500 g) fresh pickerel or sole fillets

Salt and lemon pepper to taste

3 tablespoons (45 mL) chopped onion

3/4 cup (175 mL) chopped tomato

1 tablespoon (15 mL) lemon juice

1/4 teaspoon (1 mL) to 1/2 teaspoon (2 mL) salt

1/4 teaspoon (1 mL) to 1/2 teaspoon (2 mL) pepper

1 1/2 tablespoons (22 mL) melted butter

Pat fillets dry and slice into strips about 6- by 2-inch (15- by 5-cm.) If fillets are small, use two or more pieces to complete the ring. Season fish on both sides with salt and lemon pepper.

Spray muffin tins. Line greased muffin tins or custard cups with fillets. Combine remaining ingredients and fill centres. Bake at 450 F (230 C) for 15 minutes. Remove carefully from cups to serving plates.

Taste-tester notes: The fish is delish! It’s very flavourful thanks to the lemon pepper and lemon juice. I would recommend lightly sauting the onions (and adding the tomatoes to the skillet for just a minute when onions are nearly softened) before filling the centres of the fillet cups. One pound yields about six fillet cups.

Festive brown rice

1 1/2 cups (375 mL) brown rice (preferably long grain)

3 cups (750 mL) water

1/2 teaspoon (2 mL) salt

1/8 teaspoon (0.5 mL) each pepper, cumin, cloves

1 tablespoon (15 mL) vegetable oil

1 medium onion, minced

1/2 sweet red pepper, chopped

1/2 medium carrot, peeled and chopped

2/3 cup (150 mL) green peas (fresh or frozen)

1/3 cup (75 mL) currants

1 tablespoon (15 mL) lemon juice

1 tablespoon (15 mL) lime juice

Bring water to a boil. Wash rice, add to boiling water with 1/4 teaspoon (1 mL) salt and spices. Return to a boil, then reduce heat to very low and simmer, covered, for 45 minutes.

In the meantime, heat oil in a large frying pan on medium heat. Saut onion for 3 minutes, add 1/4 teaspoon (1 mL) salt, red pepper and carrot and stir a few minutes more.

Add peas and currants, cover, and remove from heat.

When rice has been simmering for about 45 minutes, stir in vegetable mixture. Cook for 10 minutes longer and then mix in lemon and lime juices.

Taste-tester notes: The brown rice is tasty with a nice combination of textures. For a stronger flavour, add a total of 1/4 teaspoon (1 mL) each of pepper, cumin and cloves (instead of 1/8 teaspoon/0.5 mL of each.) After simmering for 45 minutes, all the water had been absorbed and the rice was ready. At that point, I stirred in the vegetables, turned off the element and left the saucepan on the element for about 10 minutes. Then I mixed in the lemon and lime juices.