Dinner
Fish and Chips with Salad
Ingredients
- 1 head Romaine lettuce
- 1 large carrot
- 1 cup buttermilk (or 2 eggs and ¾ cup milk combined to make egg bath)
- 1 cup cornflake crumbs or panko flakes)
- 1/4 cup low-fat Parmesan cheese
- 1 tablespoon dried parsley
- 1/2 teaspoon pepper
- 1 teaspoon Mrs. Dash extra spicy seasoning
- Cooking spray
- 1 1/2 pounds (680g) firm white fish (e.g. cod, halibut or haddock)
- 1 pound (450g) frozen 5 minute fries
- 1 teaspoon seasoning salt
- Tartar sauce (optional)
- 1/3 cup tomato-oregano dressing
- Croutons (optional)
Directions
- Preheat oven to 375F.
- Place lettuce in salad bowl, grate carrot into salad bowl. Set aside.
- Pour buttermilk or egg bath into a bowl.
- Pour crumbs, Parmesan and spices into a different bowl to make coating mix.
- Spray 9”x13” cake pan with cooking spray.
- Cut fish into serving pieces approximately 2”x4”. Dunk fish into buttermilk, then coating mix and place on pan. Spray top of each piece of fish with cooking spray.
- Place in preheated oven on lower central rack. Set timer for 15 minutes.
- Spray a different cookie sheet with cooking spray. Toss fries on pan in a single layer. Spray tops of fries and lightly sprinkle with seasoning salt.
- When timer rings for fish, move fish to upper center rack and place fries on bottom center rack. Set timer for 5 minutes. When timer rings, toss fries and switch rack with fish again.
- Set timer for an additional 5 minutes.
- Toss salad with dressing and croutons when final timer rings.
- Serve fish with Tartar sauce if desired.
Recipe-Food Network
Creamy Salmon on Whole Wheat Penne with Salad
Ingredients
Creamy Salmon On Whole Wheat Penne
- Water
- 1 tablespoon butter
- 1 tablespoon olive oil
- 2 tablespoons flour
- 2 cups 1% milk
- 1/2 teaspoon black pepper
- 3 cups whole wheat penne
- 2/3 cup grated low-fat Parmesan cheese
- 2 tablespoons pesto (from jar)
- 300 grams seared salmon cut in chunks
- Chili Flakes for top of salmon (optional)
- 1/2 teaspoon dried basil (optional)
Salad
- Bag of romaine or Caesar salad mix.
Directions
Creamy Salmon On Whole Wheat Penne
- Boil water in large pot for pasta.
- Melt butter and olive oil in large non-stick fry pan.
- Stir in flour until pasty, gradually stir in milk. Stir constantly. Season with pepper.
- Add penne to pasta pot. Set timer for 12 minutes.
- Stir Parmesan cheese into cream sauce, stirring until thoroughly mixed.
- Blend in pesto and cook for a few minutes on low until thickened.
- Stir in chunks of seared salmon just before serving to heat through.
- Rinse pasta, return to pot and toss with a little basil and olive oil.
- Serve sauce over pasta.
Salad
- Rinse salad in salad spinner.
- Serve with Caesar dressing.
Recipe-Food Network
