11 EASY, DELICIOUS LENTEN DINNERS
I’m a seafood lover and have many posts on the subject, in addition to the annual ones I write for Lent with recipes focused on seafood. Moreover, I usually write about fish when I talk about grilling, in at least one article per summer. With so much information available to anyone who wants to scan the panorama on my Home Page or visit the Archives (Table of Contents), I decided to approach my Lenten post a bit differently this year.
For Christians who elect to eat fish on Friday during Lent, the menu choices can be a bit of a problem, especially for parents. They want something perhaps a little special to make the diner more appealing, but something easy, and quick to cook which doesn’t require changing clothes to avoid spattering. It would be nice, if the preparation also allowed a few minutes to sit down and enjoy a glass of wine after a long week.
So this year I’m recommending only recipes which deliver those benefits. I’ve chosen familiar ingredients, easy to find but prepared in delicious dishes even children like. There are 2 for salmon, 2 for Tilapia, 2 for canned seafood, 2 for shrimp and 2 for pasta sauces, and 1for any fish. So read on…
RECIPES
Tilapia Recipes
Coconut Crusted Tilapia: Serves 4
4 Tilapia filets – about 1lb
1 cup plain Panko
½ cup sweetened coconut flakes – toasted
½ cup + mayonnaise
Lemon pepper
Step I- Preheat oven to 350 deg. Toast coconut on a piece of foil until golden, about 4 min. watching that edges don’t burn. When cool mix with Panko.
Step 2 – Place fish on a lightly oiled cooking surface, a pan or baking sheet. Completely cover the tops with a thin sheet of mayonnaise, more like a veneer. Dust lightly with lemon pepper.
Step 3 – Sprinkle with Panko-coconut mix, and bake 8 min. per 1 inch width of filet, until top is golden, fish puffs slightly and edges bubble. Serve at once
Note: I put the breading mix in an empty herb bottle with a shaker top. It’s easy to apply, and any extra can simply be stored in the bottle.
Spinach Filled Fish Ring: 4 Servings
4 filets of a mild flavored white fish-tilapia, flounder, scrod
(2) 10 oz. boxes frozen chopped spinach -thawed
1 egg
1 envelope or 1 Tbs. bouillon granules either chicken or beef
1/8 tsp. ground nutmeg
Step 1-cut the fish filets lengthwise in half and form each filet into a ring, head to tail, securing with toothpicks. Place in a lightly greased close-fitting pan, but not with the rings touching.
Step 2 – Squeeze excess water out of the spinach and mix it with the egg and the bouillon
Step 3 – Fill the fish rings with the spinach and sprinkle the nutmeg over the tops.
Step 4 – Bake in a preheated 350 deg. oven about 20- 25 min. or until egg cooks and forms custard in the bottom of the pan. Serve at once with pieces of the custard as a garnish.
Alternatively for hearty appetites, form the halves of fish filets into only 2 rings and divide the spinach between them. Add 5 to 8 min, to cooking time.
Salmon Recipes
Salmon with Leafy Greens and Tomatoes: Serves 2
2 salmon fillets
(1) 5 oz. bag spinach leaves or equal amount of Kale leaves, thick stems removed*
(1) 15 oz. can diced tomatoes with juice
1 ½ Tbs. oil –optional
¼ tsp. garlic powder
Skin the salmon, pour over 1 Tbs. oil and bake at 350 deg. for 5 min, per inch of thickness or until flakes. Put tomatoes in an oven proof dish, add garlic and remaining oil and bake with fish or microwave for 1-2 min. If using baby spinach, remove heavier stems and divide among plates. If using kale, remove heavy stems and microwave 1-2 min. until greens are slightly wilted. Plate greens topped with tomatoes and place a piece of fish diagonally across each plate. Serve at once.
NOTE: Rice goes well with this. I like brown. Precooked can be used but when re-heating or cooking add 1 envelope chicken bouillon granules for flavor.
Poached Salmon with Sauce: Serves 4
1 ½ lbs. of salmon fillets or steaks
1 Tbs. lemon juice
Bring water to cover and lemon juice to a boil and reduce to an even simmer. Slide fish in gently and cook about 8-10 min. per pound until the flesh turns pale pink and flakes easily. Remove from heat, run fish under cold water to stop cooking and remove skin, and spine bone, if still there in steaks. Serve warm or chill on a covered plate at least 1 hour.
Sauce: Can be made the night before-keep covered and chilled
1/3 cup mayonnaise
2/3 cup sour cream
1 ½ tsp. dill weed or to taste
Mix all ingredients well and allow flavors to meld several hours in the refrigerator. Add more dill to taste if needed. Serve dolloped over fish.
For All Fish
Southwest/Italian Seafood Packets: Serves 4 Almost any fish is recommended for this- From Eat Up and Slim Down by Jane Kirby and David Joachim
(4) 1 lb. fish fillets
½ cup thick salsa OR ¼ cup crushed tomatoes seasoned to taste with dried basil, dried oregano and garlic powder
8 large shelled shrimp
8 Cilantro, parsley or oregano sprigs or basil leaves
1 Lemon or Lime in wedges
Preheat oven to 400 deg. Cut foil or parchment paper into 8 pieces 1 inch longer than fish. Shapes, triangles or hearts make a nice presentation. Place a fillet on each of 4 pieces, top with 2 Tbs. sauce, 2 shrimp and 2 sprigs or leaves of herb. Cover with another piece of foil or paper and crimp edges to seal. Bake 10-12 min. Plate packets immediately and serve hot with fruit wedges. Cut an ‘X’ in the top of each packet to eat.
Canned Fish
TUSCAN TUNA & BEAN SALAD: Serves 2-3
(1)16oz. can white beans rinsed
(1)6oz. can solid white tuna -drained
Dressing:
1 Tbs. concentrated lemon juice
2 Tbs. Dijon mustard
1 Tbs. Balsamic vinegar
1 Tbs. oil
½ tsp. garlic powder
1 Tbs. dried basil OR 3 Tbs. chopped fresh leaves
Salt and pepper to taste.
(1) 4oz.can sliced black olives -optional
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2 tomatoes in wedges – at least 4 wedges per serving
Mix all the dressing ingredients in a salad bowl. Add the tuna and beans and toss well. Serve on beds of lettuce with tomato wedges on the side.
Orbetello Clam Sauce: Serves 4
(2) 10 oz. cans whole baby clams-or 3 doz. fresh
1/3 cup oil
2 cloves minced garlic
1/3 cup minced Italian (flat leaf) parsley-or 1 Tbs. dried
1 cup clam juice-juice from the cans + bottled clam juice or white wine
2 Tbs. butter
Salt and freshly ground pepper to taste
1 lb. pasta-cooked
Heat oil in a skillet and cook garlic and parsley, stirring for 1 min. Add liquid, clams, seasonings and
simmer uncovered for 2 min. Remove from heat and stir in butter. Serve over hot pasta
Shrimp
Shrimp Kabobs-Serves 4 Cubes of Monkfish, Salmon steak, Swordfish, even Tuna steaks will work in place of shrimp.
Skewers, Broiler or Grill
2 lbs. raw shrimp, peeled and deveined, tails on – extra-large (26-30 count) recommended
2 Tbs. olive oil
1 tsp. Tabasco
1 tsp. Worcestershire Sauce
2 tsp. chopped fresh rosemary or equal amount dried
3 cloves minced garlic
1 tsp. dried oregano
¼ tsp. allspice powder
2 lemons – one juiced one in quarters
Kosher salt to taste
Barbeque Sauce
Skewers- soaked bamboo. (If using metal ones, double skewering makes turning easier.)
Mix all the ingredients but the salt and quartered lemon in a bowl large enough to hold the shrimp. Add the shrimp and marinate, covered at room temperature at least 1 hr. or several hours in the refrigerator. Thread shrimp head to tail on as many skewers as necessary – long metal ones require about 4. Preheat broiler or grill, and cook shrimp until pink and beginning to brown, basting frequently with the marinade. Sprinkle with salt. Serve with lemon quarters.
NOTE: The Barbeque Sauce is for optional dipping. Like many seafood dishes this is great with fries and Cole Slaw-from the Deli is fine.
Shrimp Stew: Serves 4
About lb. cooked shrimp allowing 24-32 count per lb. –tails off
10 oz. frozen peas –thawed
(2) 15 oz. cans of condensed Cream of Shrimp soup
(2) 15 oz. cans small whole potatoes-large ones halved
(1) 4 oz. can sliced mushrooms
½ cup-or more-half and half
Pinch dried tarragon or parsley-optional
Heat the soup and vegetables gently adding only enough half and half to make a smooth, thick sauce. When sauce is the right consistency and smooth, add the shrimp and heat through. Serve hot in bowls. Add herbs during cooking or use as garnish.
Pasta Dishes
Roasted Pepper and Walnut Sauce: Serves 4
2 large roasted red peppers, seeded, skinned and diced -jarred is fine
¼ cup olive oil
1 clove garlic minced
Salt and pepper
¼ cup chopped walnuts – preferable toasted
2 Tbs. ground parmesan
1lb. pasta
Place first 3 ingredients in a bowl, season with salt and pepper and allow to stand for at least 1 hour. Test seasoning and toss with hot pasta, then toss again adding the nuts and cheese. Serve at once.
Creamy Tomato Sauce with Herbs: Serves 4
2 Tbs. minced onions
2 Tbs. oil
½ cup chopped parsley
1 Tbs. lemon zest
Pinch each dried thyme, marjoram, basil
½ cup heavy cream
12 skinned, seeded coarsely chopped tomatoes-optionally use canned
Salt and pepper
Cook onion in oil until softened. Add parsley, zest and dried herbs. Cook 1 min. until blended, add tomatoes and cook until they release their juice Add cream and simmer for about 1 min. until sauce thickens. Season with salt and pepper, toss with hot pasta and serve.
