Thursday, May 24, 2007

Orange Roughy Parmesan


  • 1 (6 ounce) fillet orange roughy, red snapper, cod or haddock fillet
  • 1 tablespoon butter or margarine, melted
  • 1/8 teaspoon salt
  • 1 dash garlic powder
  • 1 tablespoon seasoned bread crumbs
  • 1 tablespoon grated Parmesan cheese


  1. Place fish in a greased 11-in. x 7-in. x 2-in. baking dish. Brush fillet with butter. Sprinkle with salt if desired and garlic powder. In a shallow bowl, combine bread crumbs and Parmesan. Coat fish with bread crumb mixture and transfer to prepared pan. Bake at 425 degrees F for 12-15 minutes or until fish flakes easily with a fork.

Monday, May 21, 2007

Chicken Cacciatore

Chicken Cacciatore
Recipe courtesy Giada De Laurentiis
Show: Everyday Italian
Episode: Rustic Italian Cooking

4 chicken thighs
2 chicken breasts with skin and backbone, halved crosswise
2 teaspoons salt, plus more to taste
1 teaspoon freshly ground black pepper, plus more to taste
1/2 cup all purpose flour, for dredging
3 tablespoons olive oil
1 large red bell pepper, chopped
1 onion, chopped
3 garlic cloves, finely chopped
3/4 cup dry white wine
1 ( 28-ounce) can diced tomatoes with juice
3/4 cup reduced-sodium chicken broth
3 tablespoons drained capers
1 1/2 teaspoons dried oregano leaves
1/4 cup coarsely chopped fresh basil leaves
Sprinkle the chicken pieces with 1 teaspoon of each salt and pepper. Dredge the chicken pieces in the flour to coat lightly.

In a large heavy saute pan, heat the oil over a medium-high flame. Add the chicken pieces to the pan and saute just until brown, about 5 minutes per side. If all the chicken does not fit in the pan, saute it in 2 batches. Transfer the chicken to a plate and set aside. Add the bell pepper, onion and garlic to the same pan and saute over medium heat until the onion is tender, about 5 minutes. Season with salt and pepper. Add the wine and simmer until reduced by half, about 3 minutes. Add the tomatoes with their juice, broth, capers and oregano. Return the chicken pieces to the pan and turn them to coat in the sauce. Bring the sauce to a simmer. Continue simmering over medium-low heat until the chicken is just cooked through, about 30 minutes for the breast pieces, and 20 minutes for the thighs.

Using tongs, transfer the chicken to a platter. If necessary, boil the sauce until it thickens slightly, about 3 minutes. Spoon off any excess fat from atop the sauce. Spoon the sauce over the chicken, then sprinkle with the basil and serve.

Orange Roughy with Roast Garlic Potato Crust

Serves 4

  • 2 orange roughy fillets, cut in half
  • 1 lb russet potatoes, peeled
  • 1/2 cup whole peeled garlic cloves
  • 1/4 tsp olive oil
  • 1/4 cup lowfat milk
  • 1/2 tsp grated lemon zest
  • 1/8 tsp fresh ground black pepper
  • 1/2 tsp salt
  • 1 tsp fresh tarragon leaves, minced
  • 2 small lemons: 1 juiced, 1 cut in wedges for garnish

Preheat oven to 350°F. Toss garlic cloves in olive oil; place in glass baking dish. Roast for 30 minutes until garlic is golden and soft. (Shake the pan several times while roasting.) Steam potatoes until soft; mash. Purée garlic with milk; add to potatoes. Add salt, pepper, tarragon, lemon rind and 2 tsp lemon juice. Place fillets in baking dish and cover evenly with potato mixture. Squeeze lemon juice liberally over each fillet. Broil fish for 12 to 15 minutes, until golden brown (make sure fish is cooked). Serve with lemon wedges.

Nutrition Info

Per Serving: 240 calories, 29 g protein, 2 g fat (0 g saturated), 29 g carbohydrates, 35 mg cholesterol, 389 mg sodium.