It’s recommended you eat fish twice a week, according to “Mayo Clinic: Healthy Weight for Everybody” (Mayo Clinic, 2005, $22.95 paperback). A simple way to vary your menu is with these seasonings:
Bay (seafood) seasoning
Cajun (blackening) spice
Dill
Italian seasoning
Garlic-herb blend
Lemon pepper
Lemon-dill seasoning
Paprika and onion
Teriyaki or soy sauce
Smoke (Place fillets on untreated cedar, apple wood or maple planks, or use similar wood chips, and grill.
Seaweed or kelp also may be used.)
Marinades and garnishes
Mix ingredients from one of the combinations in this list of marinades from “Mayo Clinic: Healthy Weight for Everybody.” Place the marinade mixture along with the fish fillets in a covered dish or plastic bag, and marinate for about 30 minutes in the refrigerator (turning once).
Ingredient combinations
1 teaspoon olive oil
2 green onions including green tops (chopped)
1/4 cup rice wine vinegar
……….
1/4 cup soy sauce
1/4 cup rice wine vinegar
1 tablespoon ginger (chopped)
……….
1 teaspoon olive oil
Juice from 1 lemon
1/2 teaspoon dried basil
2 cloves garlic (chopped)
……….
1/2 cup orange juice
1 tablespoon Dijon mustard
1/4 teaspoon cracked black pepper
……….
1/4 cup orange juice
1/4 cup teriyaki or soy sauce
1/2 tablespoon chopped garlic
Directions
After marinating, place fish in a covered baking dish, and bake at 325 degrees, topped with one of the following toppings:
4 green onions (chopped)
Lemon slices
1/2 cup chicken broth
……….
1 bay leaf (broken into several pieces)
3 sprigs fresh parsley (chopped)
1/2 cup chicken broth
……….
1 tomato (sliced)
1/4 teaspoon basil
Crushed black pepper
1/2 cup chicken broth
……….
1 stalk celery (chopped)
1/4 cup lemon juice
1 teaspoon dill
1/2 cup chicken broth
