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Easy Fish Recipes
Crunchy Parmesan Fish Sticks Baked Fish Fillets with Swiss Chard Grouper with Shrimp and Almonds Pistachio Crusted Cod Flunder with Lemon Butter Sauce
Quick and easy fish recipes that can be made in 30 minutes or less.  These fish dishes are simple but
special enough to serve to company ... especially when you're short on time.  Serve with a side dish of
rice or pasta and a steamed vegetable or a nice green salad.
RECIPES
Crunchy Parmesan Fish Sticks
Baked Fish Fillets with Swiss Chard
Grouper with Shrimp and Almonds
Pistachio Crusted Cod
Flounder with Lemon Butter Sauce
Crunchy Parmesan Fish Sticks
(Serves 4)

These oven-baked fish sticks are nice for children because they can be picked
up with their hands and dipped in their favorite sauce, even ketchup.  The
crushed corn flakes give the coating a nice crunch; you could substitute Panko
bread crumbs.

Ingredients:

1-1/2 pounds firm white fish fillets, such as cod or haddock
1/2 cup flour
2 eggs, beaten with 1 tablespoon water
2 cups corn flakes or similar cereal
1/4 cup grated Parmesan cheese
1 teaspoon dried oregano or Italian seasoning
1 teaspoon garlic powder
Salt and pepper
Olive oil

Directions:

Preheat the oven to 400 degrees F. Grease a baking sheet with olive oil.

Cut the fish fillets into pieces, 1 x 1 x 3-inches.
Place the flour in a shallow bowl; put the eggs in another bowl.
Put the corn flakes in a large plastic bag and close the bag.
With a rolling pin, roll over the bag until the cereal is finely crushed.
Transfer the cereal crumbs to another bowl.
Add the Parmesan, oregano, garlic powder, salt and pepper to cereal.
Stir the crumb mixture to blend the ingredients.
Coat the fish pieces in the flour, then dip into the egg, and then into the cereal.
Gently press the corn flake crumbs into the fish so that they adhere well.
Place the breaded fish sticks on the prepared baking sheet.
Drizzle the fish sticks lightly with olive oil.
Bake for 15 minutes, turning once during baking.
The fish sticks should be golden brown and cooked through.
Serve with a dipping sauce.

Suggested dipping sauces:
Marinara sauce
Tartar sauce
Yogurt and chili sauce
Equal parts of mayonnaise and mustard
Yogurt or mayonnaise mixed with mustard and honey
 
Baked Fish Fillets with Swiss Chard
(Serves 4)
This is an easy and healthy recipe for a quick dinner any night of the week. 
You can use any firm white fish fillet, such as snapper, cod, sole, grouper, or
tilapia. We recommend fresh whole wheat bread crumbs for the topping but
Panko crumbs work well too.  If you have never tried Swiss chard it is similar to
spinach but with a little extra bite. You could substitute spinach or another
green for the side dish.

Ingredients:

Topping:
4 slices firm whole wheat bread, crusts removed
1 teaspoon lemon zest
1/4 cup walnuts
1/4 cup grated Parmesan cheese
2 teaspoons chopped parsley
Olive oil

Fish:
4 fish fillets, patted dry
Salt and pepper
3 tablespoons butter
1/4 cup lemon juice
2 tablespoons capers

Vegetable:
2 bunches Swiss chard, stems removed
2 tablespoons olive oil
2 garlic cloves, minced
Pinch red pepper flakes
Salt and pepper


Directions:

In a food processor, combine the bread, zest, walnuts, cheese, and parsley.
Pulse to form a crumbly, even mixture; set aside.

Preheat oven to 400 degrees F. Grease a baking dish that will accommodate all
4 fillets in a single layer.

Season fish with salt and pepper. Place the fillets in the prepared baking dish.
In a small saucepan, melt the butter; add the lemon juice and capers.
Pour the butter mixture over the fish. Evenly top each of the fillets with some of
the bread topping mixture. Lightly drizzle some olive oil over the fillets.
Bake uncovered for 15 to 20 minutes.

Meanwhile, heat 2 tablespoons of olive oil in a large skillet over medium-high
heat. Add the garlic and red pepper flakes, saute for 30 seconds.
Add the Swiss chard and saute until wilted, 3 to 4 minutes. Season with salt
and pepper. Serve alongside the baked fish.
 
Grouper with Shrimp and Almonds
(Serves 4)

This is such an easy recipe and yet it's elegant enough to serve for a special
occasion.  You can use any firm, thick fish fillet, such as cod, halibut,
barramundi, or sea bass in place of the grouper.

Ingredients:

4 (6 ounces) grouper fillets
Salt and pepper
8 ounces medium-large shrimp, peeled and deveined
1/4 cup sliced almonds
4 tablespoons butter, room temperature
1 teaspoon grated lemon zest


Directions:

Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.
Place the fish fillets on the baking sheet. Season the fish with salt and pepper.
Divide the shrimp into 4 portions. Place one portion of the shrimp in one layer on
each fish fillet.

In a small bowl, combine the almonds, butter, and lemon zest. Divide the
almond mixture into 4 portions. Spread a portion of the almond mixture over the
shrimp.  Bake for 10 to 12 minutes, depending on the thickness of the fish.
 
Pistachio Crusted Cod
(Serves 4)

You often see pistachio-crusted fish in restaurants but it's so easy to make at
home as well.  Use a firm fish fillet that is 3/4 to 1 inch thick, such as cod,
haddock, halibut, salmon, or grouper.

Ingredients:

1/3 cup shelled pistachios
1 teaspoon dried oregano
1/2 teaspoon garlic powder
1 teaspoon grated lemon zest
Olive oil
4 (6-ounce) cod fillets
Salt and pepper


Directions:

Put the pistachios, oregano, garlic powder, and lemon zest in a food processor.
Pulse until the nuts are finely chopped but not pureed.

Preheat the oven to 375 degrees F. Lightly coat a baking dish with olive oil
Place the fish fillets in the baking dish in one layer. Season the fillets with salt
and pepper. Divide the pistachio mixture into 4 equal portions. Spread a portion
of the nuts on each of the fish fillets. Lightly press the nuts onto the fish to
adhere them. Drizzle the fillets with olive oil.  Bake for 12 to 15 minutes,
depending on the thickness of the fish. Serve.
Flounder with Lemon Butter Sauce
(Serves 4)

Lemon-butter sauce works best with thin fish fillets because it enhances the
flavor of mild tasting fish.  You can use any thin fish fillets, such as flounder,
tilapia, sole, or snapper.

Ingredients:

4 flounder fillets
1/2 cup milk
1 cup flour
Salt and pepper
2 tablespoons olive oil
6 tablespoons butter, divided
3 tablespoons lemon juice
2 teaspoons chopped fresh parsley


Directions:

Put the fillets in a shallow bowl; pour the milk over them.
In another shallow bowl, combine the flour, salt and pepper.

Heat the olive oil and 2 tablespoons butter in a large skillet over medium heat.
Remove each fillet from the milk and dredge in the flour mixture. Place the
fillets in the skillet. Don’t crowd them.  You may need to sauté them in 2
batches. Saute the fish 2-3 minutes per side, or until lightly golden brown.
Transfer the fillets to a serving dish.

Drain the remaining grease from the skillet.  Wipe out the skillet with a paper
towel. Heat the remaining butter in the skillet over medium-low heat. Add the
lemon juice and stir to blend. Pour the lemon butter sauce over the fish fillets.
Sprinkle with parsley and serve.
 
 
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Everyone knows that olive oil is a "good" fat,
but at 120 calories per tablespoon , it's still
best to use sparingly.  Get the best of both
worlds with an oil mister.  Fill it with olive oil,
pump to create pressure for an aerosol-like
spray, then use it to apply a waistline-friendly
amount of oil to salads, fish, vegetables,
popcorn, and more.
Italian Salsa Verde
1 tablespoon lemon zest
1 tablespoon lemon juice
1 cup parsley
1/2 cup olive oil
2 cloves garlic
1 tablespoon capers

In a mini food processor,
puree all the ingredients.
Season with salt and
pepper. Drizzle on fish or
vegetables.

Makes 1 cup
EASY GRILLED FISH
BEST FISH FOR GRILLING

You want firm fish fillets or steaks,not
delicate ones that will fall apart on the grill. 
A few good choices are salmon, swordfish,
mahimahi, tuna, and striped bass.

CRISP GRILLED FISH

Set your outdoor or indoor grill to medium-
high.  Lightly oil the hot grill.  Brush both
sides of the fish with oil and season with
salt and pepper.  Cook, uncovered, for 3
minutes,  Flip and cook until opaque in the
center, about 3 minutes more.  Top with
one of the flavored butters (below) to serve.

ORANGE HERB BUTTER

Mash together 5 tablespoons unsalted
room temperature butter, 1/2 teaspoon
grated orange zest, 2 teaspoons fresh
orange juice, 1/4 teaspoon cayenne
pepper, 1 tablespoon minced parsley, and
1/2 teaspoon salt.

GREMOLATA BUTTER

In a bowl combine 5 tablespoons unsalted
room temperature butter, 1 tablespoon
lemon zest, 1 tablespoon lemon juice, 1
tablespoon minced parsely, and 2 cloves
of grated garlic. 
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12 (4.5 oz.) Stuffed Sole with Scallops and Crabmeat
Some useful food words or terms that you may find in
Italian recipes, while dining at an Italian restaurant, or traveling in Italy.
Progressive International Microwavable Fish & Veggie Steamer
QUICK AND EASY
Pop it in the microwave and dinner is ready
to serve in minutes.
ITALIAN SEAFOOD RECIPES  >  EASY FISH RECIPES
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