As the TV commercial says, “For the seafood lover in you”, here are some tasty, healthy, and quick recipes to make your fish meal special.  Seafood is perfect for “quick” meals as it cooks quickly and requires little preparation.  Choose from Lemon Baked Sole, Salmon Steaks with Creamy Dill Sauce, or  Baked Halibut.  The Halibut takes a little longer as it marinates in the refrigerator for an hour or two.  The actual baking time is less than half an hour. 

LEMON-BAKED SOLE

4 sole fillets (3 1/4 oz each)

2 tsp butter, melted

2 tsp lemon juice

2 tbsp flour

2 tsp chopped fresh parsley

1/8 tsp pepper

1/8 tsp paprika

Preheat oven to 375 degrees.

Thoroughly rinse fillets with cold water and pat dry with paper towels; set aside.  In a small bowl, combine butter and lemon juice.  Combine flour, parsley, and pepper together in a shallow dish.  Dip fillets in butter mixture then dredge in flour mixture.  Place fillets on a nonstick baking sheet and drizzle with any leftover butter mixture.  Sprinkle the fillets with paprika.  Bake at 375 degrees for 15 to 20 minutes or until golden brown and flakes easily when forked.

Per fillet:  Approximately 92 calories, 3 g carbs, 16 g protein

SALMON STEAKS WITH CREAMY DILL SAUCE

1/2 cup chopped green onions

1 tbsp butter

1 can (10 3/4 oz) condensed cream of chicken soup, undiluted

1/2 cup half and half cream

2 tbsp white wine

2 tbsp chopped fresh dill

4 (1″ thick) salmon steaks

In a large skillet, saute the onions in butter.  Add soup, cream, wine, and dill.  Place salmon steaks on top.  Cover and simmer for 15 minutes or until fish flakes easily with a fork.  Spoon sauce over steaks to serve.

BAKED HALIBUT

8 (4 oz each) halibut steaks

1 tbsp Dijon mustard

1/4 cup lemon juice

1 tbsp vinegar

1/2 tsp dried oregano

1/4 tsp pepper

1/2 cup water

1/2 tsp chicken-flavored bouillon granules

2 green onion, chopped

2 tbsp grated Parmesan cheese

Rinse steaks thoroughly in cold water; pat dry with paper towels and place in a shallow baking dish.  Brush steaks evenly with the Dijon mustard.  In a small bowl, combine lemon juice, vinegar, oregano, and pepper.  Pour over the fish and marinate in the refrigerator for 1 to 2 hours.

In a small saucepan, combine water and bouillon granules; cook over medium heat, stirring constantly, until bouillon dissolves.  Remove steaks from the refrigerator and pour the bouillon mixture around the fish in the dish.  Top fish with the green onions and Parmesan cheese.  Bake at 375 degrees for 25 minutes or until fish flakes easily when tested with a fork.

Enjoy!

Continued here: Fish Recipes (Perfect for Diabetics, too!): Lemon Baked Sole, Salmon Steaks w/Dill, or Baked Halibut