Rosemary adds a fragrant touch to sauteed fish fillets. I have used mahi-mahi, but any type of firm white fish will work. The cooking time depends on the size of the fish. Count about eight minutes per inch of thickness.
The lemon and garlic sauce flavors the pasta and complements the rosemary on the fish.
Helpful hints:
■ Snapper, tilapia or cod can be used instead of mahi-mahi.
■ Any type of short cut pasta such as corkscrew or ziti can be used.
■ A quick way to chop rosemary is to snip the leaves with a scissors while on the stem.
Countdown:
■ Place water on to boil.
■ Make pasta.
■ Saute fish.
Shopping list:
To buy: ¾ pound mahi-mahi, 1 package fresh rosemary or 1 bottle dried rosemary, 1 package pine nuts, 1 container fat-free no-salt-added chicken broth, ¼ pound broccoli florets, 1 box penne pasta, 1 lemon and 1 small piece Parmesan cheese.
Staples: olive oil, onion, minced garlic, salt and black peppercorns.
Rosemary-crusted mahi-mahi
¾ pound mahi-mahi
1 tablespoon fresh rosemary or 1 teaspoon dried rosemary
2 teaspoons olive oil
2 tablespoons pine nuts
Salt and freshly ground black pepper
Rinse fish and pat dry with paper towel. Press rosemary onto both sides of the fish. Heat oil in a small non-stick skillet over medium-high heat. When skillet is smoking, add fish and brown for 1 minute. Brown second side for another minute. Lower heat and cook 5 more minutes. Sprinkle with pine nuts, and salt and pepper to taste.
Makes 2 servings. Nutrition per serving: 227 calories (38% from fat), 9.6 grams fat (1.6 grams saturated, 3.8 grams monounsaturated), 126 milligrams cholesterol, 32.2 grams protein, 2.2 grams carbohydrates, 1.3 grams fiber, 155 milligrams sodium.
Lemon garlic pasta
¼ pound penne pasta, about 1½ cups
¼ pound broccoli florets, about 1¼ cups
½ tablespoon olive oil, divided use
1 cup sliced onion
3 teaspoons minced garlic
½ cup fat-free, no-salt-added chicken broth (divided use)
1 tablespoon lemon juice
Salt and freshly ground black pepper
2 tablespoons freshly grated Parmesan cheese
Bring a large saucepan of water to a boil. Add the penne and boil 8 minutes. Add the broccoli to the saucepan and continue to boil 2 minutes. Meanwhile, heat 1 teaspoon olive oil in a large nonstick skillet over medium-high heat. Add the onion and saute 2 to 3 minutes. Add the garlic, chicken broth, remaining olive oil and lemon juice. Cook 2 minutes. Drain pasta and add to the skillet. Toss well for a minute. Add salt and pepper to taste and sprinkle Parmesan cheese on top.
Makes 2 servings. Nutrition per serving: 316 calories (17% from fat), 5.9 grams fat (1.5 grams saturated, 2.1 grams monounsaturated), 4 milligrams cholesterol, 12.7 grams protein, 54.7 grams carbohydrates, 3.1 grams fiber, 129 milligrams sodium.
Linda Gassenheimer is the author of more than 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.” Listen to Linda on www.WDNA.org and all major podcast sites. Email her at linda@dinnerinminutes.com.
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