(TNS)—Rosemary adds a fragrant touch to sautéed 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 8 minutes per inch of thickness.
The lemon and garlic sauce flavors the pasta and complements the rosemary on the fish.
Helpful Hints:
– Snapper, grouper, 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.
– Sauté fish.
Shopping List:
Here are the ingredients you’ll need for tonight’s Dinner in Minutes.
To buy: 3/4-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, 1/4-pound broccoli florets, 1 box penne pasta, 1 lemon, 1 small piece Parmesan cheese.
Staples: olive oil, onion, minced garlic, salt and black peppercorns.
Rosemary-Crusted Mahi-Mahi
Recipe by Linda Gassenheimer
3/4-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.
Yield 2 servings.
Per serving: 227 calories (38 percent from fat), 9.6 g fat (1.6 g saturated, 3.8 g monounsaturated), 126 mg cholesterol, 32.2 g protein, 2.2 g carbohydrates, 1.3 g fiber, 155 mg sodium.
Lemon Garlic Pasta
Recipe by Linda Gassenheimer
1/4-pound penne pasta, about 1 1/2 cups
1/4-pound broccoli florets, about 1 1/4 cups
1/2 tablespoon olive oil, divided use
1 cup sliced onion
3 teaspoons minced garlic
1/2 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 sauté 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.
Yield 2 servings.
Per serving: 316 calories (17 percent from fat), 5.9 g fat (1.5 g saturated, 2.1 g monounsaturated), 4 mg cholesterol, 12.7 g protein, 54.7 g carbohydrates, 3.1 g fiber, 129 mg sodium.
Linda Gassenheimer is the author of over 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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