NORTHWOODS COOKS: Serve flavorful fish as a main course
During the Lenten season, fish fry dinners are often held.
These fish recipes are just a sampling of the many healthy fish recipes featured on eatingwell.com to make at home.
Rosemary Roasted Salmon
3 Tbsp. extra-virgin olive oil
1 Tbsp. chopped fresh rosemary
2 tsp. minced garlic
1-1/4 lbs. Yukon Gold potatoes, cut into 1-inch pieces
1 tsp. salt, divided
3/4 tsp. ground pepper, divided
1 pound asparagus, trimmed
4 (5-oz.) skinless salmon filets, preferably wild
1 medium lemon
2 Tbsp. balsamic glaze
1/2 tsp. whole-grain mustard
Preheat the oven to 425 degrees. Stir together oil, rosemary and garlic in a small bowl. Place potatoes in a large bowl and toss with 1 tablespoon of the oil mixture and 1/2 teaspoon each salt and pepper.
Arrange the potatoes in an even layer on a large rimmed baking sheet. Roast until lightly browned and tender, about 20 minutes. Push the potatoes to one end of the pan.
Place asparagus in the large bowl and toss with 1 tablespoon of the oil mixture, 1/4 teaspoon salt and 1/8 teaspoon pepper. Arrange the asparagus on the other end of the baking sheet. Roast until the asparagus is bright green, about 3 minutes. Push the vegetables to either end of the pan, leaving space in the center.
Brush salmon with the remaining 1 tablespoon oil mixture and sprinkle with the remaining 1/4 teaspoon salt and 1/8 teaspoon pepper. Place the salmon in the center of the pan. Thinly slice half the lemon and tuck the slices around the salmon and vegetables. Roast for 5 minutes more. Cut the remaining lemon half into wedges.
Whisk balsamic glaze and mustard in a small bowl. Brush 1 tablespoon of the mixture on the salmon. Continue roasting until the salmon is just cooked through and the vegetables are tender, about 5 minutes. Drizzle the vegetables with the remaining sauce. Serve with the lemon wedges.
Crispy Cod Sandwich
1 large egg white
2-1/4 cups cornflakes, crushed
1 lb. cod, cut into 4 pieces
1 tsp. garlic powder
1/2 tsp. ground pepper
1/4 tsp. salt
olive oil cooking spray
1/3 cup mayonnaise
2 Tbsp. dill pickle relish
4 whole-wheat hamburger buns
Preheat the oven to 425 degrees. Line a baking sheet with foil, place a wire rack on it and coat with cooking spray.
Whisk egg white in a shallow dish until frothy. Place cornflakes in another shallow dish. Sprinkle cod with garlic powder, pepper and salt. Dredge the cod in egg white, shaking off any excess, then coat with cornflakes, pressing to help them stick. Place on the prepared rack. Coat the top and sides of the fish with cooking spray.
Bake the fish until golden brown and an instant-read thermometer inserted in the thickest part registers 145 degrees, 15 to 20 minutes.
Combine mayonnaise and relish in a small bowl, spread on top of the fish and serve on a bun.
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