Fish recipes

Cajun-Style Alaskan Halibut

6 tablespoons soy or vegetable oil

FOR CAJUN?SPICE?BLEND:

4 tablespoons Spanish paprika

1½ tablespoons salt

1½ tablespoons onion powder

2 tablespoons garlic powder

3 tablespoons cayenne pepper

2 teaspoons white pepper

2 tablespoons black pepper

2 teaspoons dried thyme

2 teaspoons dried oregano

FOR FISH:

4 8-ounce Alaskan halibut fillets

1 cup Cajun spice blend

Clean grill with wire brush to get it as smooth as possible. Heat the grill, using mesquite charcoal. When heated, wipe grill surface with a towel lightly saturated with soy oil. Repeat this process two or three times before cooking the fish, always remembering to wipe with oil immediately before placing the fish on the hot grill. (This prevents sticking.)

To make spice mix: Mix all spice mix ingredients in a bowl. You will end up with 2 cups of spice mix but you will need only 1 cup for this recipe. Tightly cover the remaining spice mix and use another time.

Put 1 cup spice mix on plate and dredge one side of each fillet. Place halibut fillet on hot, oiled grill, seasoned side down. Place the fish at a diagonal on the cooking grill. This reduces the chance of the fish falling through the grill or falling apart when turning the fish over.

Cook first side of fish 3 to 5 minutes or until fish turns from translucent to opaque/white halfway up thickness of fillet.

Use fork and spatula to turn the fish over. Place fork under fish to gently lift it free of grill while easing the spatula under the fish. Turn the fish over, then lightly baste with soy oil.

Cook until fish turns from translucent to opaque and white. Be careful not to cook the fish beyond the point of doneness; otherwise, it will dry it out and become toughened. Remove from grill and serve immediately.

Yield: Serves 4.

Approximate nutritional information per serving: 315 calories, 50 grams protein, 10 grams fat (1 gram saturated), 7 grams carbohydrates, 1,434 milligrams sodium, 73 milligrams cholesterol, trace dietary fiber.

Seared Tuna Sandwich

2 teaspoons butter

2 cups vertically sliced onions

1½ tablespoons balsamic vinegar

¼ teaspoon dried thyme

1 tablespoon all-purpose flour

½ teaspoon salt

¼ teaspoon garlic powder

¼ teaspoon black pepper

4 tuna steaks (about 6 ounces each), ¼-inch thick

Nonstick cooking spray

4 teaspoons Dijon mustard

4 (2 ounces each) whole-wheat hamburger buns

4 curly leaf lettuce leaves

4 slices (¼-inch thick) tomato

In medium skillet over medium-high heat, melt butter. Add onion slices and saute 5 minutes. Stir in balsamic vinegar and thyme; cover and cook 5 minutes, stirring occasionally.

In a shallow dish or pie plate, combine the flour, salt, garlic powder and pepper. Dredge the tuna steaks in the flour mixture. Spray a large nonstick skillet with nonstick cooking spray and heat over medium-high heat. Add the tuna and cook for 3 minutes on each side, or until desired degree of doneness.

To assemble: Spread 1 teaspoon of mustard over the top half of each bun. Layer 1 lettuce leaf, 1 tuna steak, 1 tomato slice and ¼ cup of the onion mixture on the bottom half of each bun. Top with top halves of buns.

Yield: Makes 4 sandwiches.

Approximate nutritional information per serving: 388 calories, 7 grams fat (2 grams saturated fat), 38 grams carbohydrates, 44 grams protein, 776 milligrams sodium, 85 milligrams cholesterol, 6 grams fiber.

Herbed Salmon

4 salmon steaks (1 to 1½ inches thick)

4 sheets of heavy-duty aluminum foil

1 large onion or a dozen shallots, sliced

1 lemon, halved

1 lime, halved

1 tablespoon seasoning (Italian, Mexican, Greek, Cajun or lemon pepper)

1½ cups coarsely chopped fresh favorite herbs (basil, cilantro, oregano, dill, savory, rosemary, thyme, etc.)

If salmon has been frozen, rinse any glaze off under cold water, pat dry with paper towels.

Lay out 2 sheets of aluminum foil, double thickness, on a large tray. Spray-coat top layer with nonstick cooking spray.

Lay onions and/or shallots lengthwise across center of foil. Place salmon over onions; squeeze lemon and/or lime on both sides of fish. Sprinkle dry seasoning onto salmon. Place fresh herbs on top of fish.

Lay out remaining 2 sheets of aluminum foil, double thickness. Spray-coat top layer, then place coated side face-down onto herbs and salmon. Roll up, crimp and seal all sides to form packet.

Cooked fresh or thawed salmon over medium grill (400 degrees) , 5 to 6 inches from heat, for 45 to 55 minutes, turning packet over every 15 minutes. Cook just until fish is opaque throughout.

Yield: Serves 8.

Approximate nutritional information per serving: 442 calories, 14 grams fat (3 grams saturated), 261 milligrams cholesterol, 72 grams protein, 4 grams carbohydrates, 1 gram fiber.