FISH ON A PLANK
The delicate flavors of the fish are richly enhanced by the sweet tang of the wood planks. The mango salsa gives it a spicy flair. Just about any fish will work--I have used tilapia and it turns out well. This is great served with rice pilaf.
Provided by Kathleen White
Categories Trusted Brands: Recipes and Tips Eating Well
Time 2h35m
Yield 6
Number Of Ingredients 16
Steps:
- In a medium bowl, combine the mangos, bell pepper, green onion, cilantro and jalapeno pepper. Season with salt, pepper, garlic powder and lime juice. Stir together then cover and refrigerate until serving to blend the flavors.
- Soak the plank in water for at least 2 hours, longer if possible. Place the mahi mahi fillets in a shallow dish and coat with teriyaki sauce. Cover, and marinate for at least 1 hour.
- Prepare a grill for indirect heat. If using charcoal, arrange and light coals under one half of the grill. Sprinkle lemon juice over the fish fillets and season with chipotle seasoning, red pepper flakes and hot pepper sauce. Place the fillets on the plank.
- Place the plank on the grill over direct heat. Cover and cook for 10 minutes. Move the plank with the fish over to indirect heat (the cooler part of the grill), cover and cook for 10 more minutes or until fish can be flaked with a fork. Top fillets with mango salsa and serve hot.
Nutrition Facts : Calories 232.3 calories, Carbohydrate 21.3 g, Cholesterol 103.7 mg, Fat 2.9 g, Fiber 2 g, Protein 29.9 g, SaturatedFat 0.6 g, Sodium 2007 mg, Sugar 17.8 g
PLANKED WHITEFISH
Lake Superior whitefish is the pride of the Great Lakes. From the Mississippi Valley chapter of the United States Regional Cookbook, Culinary Arts Institute of Chicago, 1947.
Provided by Molly53
Categories Healthy
Time 30m
Yield 6 serving(s)
Number Of Ingredients 4
Steps:
- Broil fish on skin side for five minutes; place skin side down on well-oiled hickory or oak plank, brush with butter and broil until tender and golden brown.
- Just before fish is cooked, pipe mashed potatoes decoratively around the fish and replace under broiler to brown potatoes and complete cooking.
- Season to taste and garnish with parsley or radish roses and lemon halves filled with tartar sauce.
Nutrition Facts : Calories 291.8, Fat 3.6, SaturatedFat 0.8, Cholesterol 154.4, Sodium 480.8, Carbohydrate 18.4, Fiber 1.6, Sugar 1.6, Protein 43.6
EASY BAKED WHITEFISH
This is a very easy recipe that can be made on a budget. Whitefish like catfish, whiting, and tilapia can be used. It's healthy and quick, I make this on busy weeknights.
Provided by Jennigator3
Categories < 30 Mins
Time 25m
Yield 4 serving(s)
Number Of Ingredients 5
Steps:
- Preheat oven to 350°F.
- Cover baking sheet with foil and coat with light cooking spray.
- Using a knife, spread 1/2 tbsp mayonnaise onto each fish fillet.
- Sprinkle each fillet lightly with parmesan cheese.
- Sprinkle each fillet with lemon pepper.
- Sprinkle each fillet lightly with breadcrumbs.
- Bake for 15 minutes or until fish flakes easily.
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