fast, fresh fish

For a healthful, light weeknight meal, try one of these simple fish dishes. The flavor-packed toppers are perfect with any whitefish.

1 Fish with Sugared Pecans
Thaw four 5-ounce tilapia or other whitefish fillets, if frozen. Rinse fish; pat dry with paper towels. Preheat oven to 450°F. Line a shallow baking pan with foil. Arrange fish in a single layer in prepared pan. Brush with 1 tablespoon melted butter; sprinkle with ¼ teaspoon salt and ⅛ teaspoon ground black pepper. In a small bowl stir together ½ cup chopped pecans, 4 teaspoons brown sugar, and 1 teaspoon snipped fresh thyme. Sprinkle over fish. Bake 10 to 12 minutes or until fish flakes easily when tested with a fork and topping is browned. Makes 4 servings.

per 1 fillet and 2 tablespoons topping: 274 cal., 15 g fat (3 g sat. fat), 79 mg chol., 246 mg sodium, 6 g carb., 1 g fiber, 30 g pro.

 

2 Fish with Spiced Mango Chutney
Thaw four 5-ounce tilapia or other whitefish fillets, if frozen. Rinse fish; pat dry with paper towels. Preheat oven to 450°F. Line a shallow baking pan with foil. Arrange fish in a single layer in prepared pan. Sprinkle with ½ teaspoon chili powder; drizzle with 1 tablespoon lime juice. Bake for 10 to 12 minutes or until fish flakes easily when tested with a fork. Meanwhile, for chutney, in a small bowl combine ¾ cup chopped fresh mango, 3 tablespoons golden raisins, 1 tablespoon cider vinegar, 1 teaspoon canola oil, ¼ teaspoon salt, and ⅛ teaspoon five-spice powder or ground cinnamon. Serve fish with chutney. Makes 4 servings.

per 1 fillet and ¼ cup chutney: 203 cal., 4 g fat (1 g sat. fat), 71 mg chol., 226 mg sodium, 14 g carb., 1 g fiber, 29 g pro.

 

3 Fish with Pickled Onion and Cucumber
Combine half of a cucumber, seeded and cut into thin bite-size strips; and half of a red onion, cut into thin slivers. In a saucepan combine ½ cup cider vinegar, ⅓ cup sugar, 1 teaspoon salt, and ½ teaspoon fennel seeds, crushed. Bring just to boiling, stirring to dissolve sugar. Pour over cucumber mixture; toss. Cover; chill for 8 hours. Thaw four 5-ounce tilapia or other whitefish fillets, if frozen. Rinse fish; pat dry with paper towels. Preheat oven to 450°F. Line a shallow baking pan with foil. Arrange fish in a single layer in prepared pan. Sprinkle with ¼ teaspoon salt and ⅛ teaspoon ground black pepper. Bake for 10 to 12 minutes or until fish flakes easily when tested with a fork. To serve, drain cucumber mixture; spoon over fish. Makes 4 servings.

per 1 fillet and ⅓ cup cucumber: 184 cal., 3 g fat (1 g sat. fat), 71 mg chol., 512 mg sodium, 11 g carb., 0 g fiber, 29 g pro.

 

4 Fish with Puttanesca Topping
Thaw four 5-ounce tilapia or other whitefish fillets, if frozen. Rinse fish; pat dry with paper towels. Preheat oven to 450°F. Line a shallow baking pan with foil. Arrange fish in a single layer in prepared pan. Sprinkle with ¼ teaspoon salt and ⅛ teaspoon ground black pepper. Bake for 10 to 12 minutes or until fish flakes easily when tested with a fork. For topping, in a bowl stir together 1 tablespoon no-salt-added tomato paste, 1 tablespoon lemon juice, 1 teaspoon anchovy paste (if desired), and 2 cloves garlic, minced. Stir in 1 ½ cups grape tomatoes, halved; ½ cup green olives, halved; and 4 teaspoons drained capers. Serve fish with topping. Makes 4 servings.

per 1 fillet and ½ cup topping: 179 cal., 5 g fat (1 g sat. fat), 71 mg chol., 556 mg sodium, 5 g carb., 2 g fiber, 30 g pro.

 

5 Fish with Panko and Dijon
Thaw four 5-ounce tilapia or other whitefish fillets, if frozen. Rinse fish; pat dry with paper towels. Preheat oven to 450°F. Line a shallow baking pan with foil. Arrange fish in a single layer in prepared pan. Spread 2 tablespoons Dijon-style honey mustard over fish. For topping, in a bowl stir together ¼ cup whole wheat panko (Japanese-style bread crumbs), 2 tablespoons melted butter, 1 tablespoon snipped fresh Italian (flat-leaf) parsley, ¼ teaspoon salt, and ⅛ teaspoon ground black pepper. Sprinkle evenly over fish. Bake for 10 to 12 minutes or until fish flakes easily when tested with a fork and topping is browned. If desired, garnish with fresh parsley sprigs. Makes 4 servings.

per 1 fillet and 1 tablespoon topping: 220 cal., 8 g fat (4 g sat. fat), 86 mg chol., 336 mg sodium, 5 g carb., 1 g fiber, 29 g pro.

 

6 Fish with Tomatillo-Pineapple Salsa
Thaw four 5-ounce tilapia or other whitefish fillets, if frozen. Rinse fish; pat dry with paper towels. Preheat oven to 450°F. Line a shallow baking pan with foil. Arrange fish in a single layer in prepared pan. Sprinkle with ¼ teaspoon salt and ⅛ teaspoon ground black pepper. Bake for 10 to 12 minutes or until fish flakes easily when tested with a fork. For salsa, in a bowl combine 1 cup chopped fresh tomatillos; half of a medium avocado, seeded, peeled, and chopped; ½ cup chopped fresh pineapple; ¼ cup finely chopped red sweet pepper; 2 tablespoons snipped fresh cilantro; 2 tablespoons lime juice; 1 tablespoon canola oil; and 1 teaspoon adobo sauce from canned chipotle peppers in adobo sauce. Spoon over fish. Makes 4 servings.

per 1 fillet and ½ cup salsa: 223 cal., 9 g fat (2 g sat. fat), 71 mg chol., 479 mg sodium, 7 g carb., 2 g fiber, 29 g pro.