Any firm, white fish can be used for these rosemary fish fillets with lemon garlic pasta. (Linda Gassenheimer)

Any firm, white fish can be used for these rosemary fish fillets with lemon garlic pasta. (Linda Gassenheimer)

Lemon, garlic sauce, rosemary make flavorful fish dish

This recipe calls for mahi-mahi, but any type of firm white fish will work — snapper, tilapia or cod.

  • Tuesday, September 22, 2020 1:30am
  • Life

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.

Talk to us

More in Life

USA, Washington, Woodinville. Brian Carter Cellars.
Region’s fortified wines provide sweet warmth on chilly nights

They’re an ideal companion with a fireplace nearby, a plate of hazelnuts and Stilton cheese within reach.

Woodford Reserve Baccarat Edition, previously only available to overseas travelers, is the most expensive Woodford Reserve ever released, with a suggested $2,000 price tag. (Woodford Reserve/TNS)
Most expensive Woodford Reserve ever released available in US

The Baccarat Edition, previously only available to overseas travelers, has a suggested $2,000 price tag.

Baked apple cider doughnuts. (Dreamstime/TNS)
After you get the apple cider, it’s time to make doughnuts

Cinnamon and freshly grated nutmeg usually hold court for that nostalgic apple-cider doughnut flavor.

Jim Jamison and Stephanie Schisler wrote and illustrated "What Would I Be If I Couldn’t Be Me." (Kevin Clark / The Herald)
Bothell grandfather brews up a children’s book

Bothell’s Jim Jamison, owner of Foggy Noggin Brewing, wrote “What Would I Be If I Couldn’t Be Me?,” and his daughter, Stephanie Schisler, illustrated it.

pickles
In a pickle during lockdown? Try this innovative recipe

Coronavirus home cooking is now a part of American life. Sometimes you… Continue reading

Cauliflower steak with bean and tomato salad. (Linda Gassenheimer/TNS)
Trendy cauliflower steak makes an easy vegetarian dinner

Cut a head of cauliflower into 1-inch steaks, add a prepared pesto sauce and let the oven do the rest.

Vaccines promise health — and fun — for a family tired of social distancing. (Jennifer Bardsley)
COVID-19 pandemic brings a new appreciation for flu shots

After not leaving the house for weeks, a drive-thu appointment to get an influenza vaccine is an adventure.

The grille, front bumper, and headlights are newly designed on the 2020 Honda CR-V.
2020 Honda CR-V has styling updates and equipment add-ons

The entry-level LX model joins the other trims with a standard turbo engine and driver-assist technology.

The wide sidewalks of the Champs-Elysées invite strolling. (Dominic Arizona Bonuccelli, Rick Steves' Europe)
Rick Steves on the Champs-Elysees, the grand Parisian promenade

With its sprawling sidewalks and well-dressed pedestrians, this grand boulevard is Paris at its most Parisian.

Most Read