2 teaspoons lemon pepper
1 1/2 pounds fish fillets (catfish, cod, or haddock; thawed, if needed)
2 tablespoons butter, divided
1/4 cup pre-diced fresh red onions
1/4 cup pre-diced fresh tomatoes
1 tablespoon chopped garlic
1/3 cup white wine
1 lime (for juice)
- Preheat large sauté pan on medium-high 2–3 minutes. Always check fish carefully and remove any bones. Lay fish, skin side down, over an inverted bowl; the curve lifts the bones. Use fingertips to feel for bones that may not be visible. Sprinkle lemon pepper on both sides of fish (wash hands). Place 1 tablespoon of the butter in pan; swirl to coat. Add onions, tomatoes, and garlic; cover and cook 2 minutes, stirring occasionally, or until onions are tender.
- Move vegetables to outside edge of pan. Add remaining 1 tablespoon butter to center of pan. Add fish over the butter (wash hands); cover and cook 3–5 minutes on each side or until internal temperature reaches 145°F (or flesh is opaque and separates easily with a fork). Cook time may vary depending on the thickness of the fish.
- Remove fish from pan; cover to keep warm. Add wine to pan. Cook 2–3 minutes or until liquid is reduced by half; serve vegetable mixture over fish.
- Squeeze juice of lime over top; serve.
CALORIES (per 1/4 recipe) 330kcal; FAT 19g; CHOL 125mg; SODIUM 300mg; CARB 3g; FIBER 0g; PROTEIN 32g; VIT A 6%; VIT C 15%; CALC 2%; IRON 8%
1/4 cup pecan pieces
2 tablespoons butter
2 (8.8-ounce) packages pre-cooked long grain and wild rice
- Place pecans and butter in microwave-safe glass dish. Microwave on HIGH 2–3 minutes, stirring once, or until fragrant and lightly toasted.
- Stir in rice. Heat on HIGH 3 minutes or until hot.
- Stir and serve.
CALORIES (per 1/4 recipe) 290kcal; FAT 13g; CHOL 15mg; SODIUM 450mg; CARB 37g; FIBER 1g; PROTEIN 5g; VIT A 6%; VIT C 2%; CALC 4%; IRON 6%
Utensils & Cookware
- large sauté pan with lid
- microwave-safe glass dish
- cooking spoons
- knife and cutting board
- measuring utensils
- meat thermometer
The wine in this recipe may be replaced with vegetable stock or chicken stock mixed with a teaspoon of vinegar. The vinegar adds flavor and a bit of acidity to perk up the sauce.
Recipe Version r-09/09-0064