Recipe Page
Dilled Fish Fillets
Use fish fillets from the freezer in this recipe to make a quick, weeknight seafood dinner.
Ingredients
1 pound haddock or cod fillets (frozen)
1 tablespoon lemon juice
1/8 teaspoon dill weed (dried)
1/8 teaspoon salt
black pepper (optional)
Directions
Microwave Method:
1. Thaw frozen fish in refrigerator overnight or thaw in microwave oven. Then, separate into 4 fillets or pieces 2. Place fish in a glass-baking dish. Cover with wax paper.
3. Cook at "medium" power in the microwave for 3 minutes. Remove cover, turn fish over, and sprinkle with lemon juice and seasonings.
4. Cover and continue cooking at "medium" power for 3 minutes or until fish flakes with a fork.
Skillet method:
1. Separate into four fillets or pieces.
2. Place fish in heated fry pan. Sprinkle with lemon juice and seasonings.
3. Cover and cook over moderate heat until fish flakes when tested with a fork, about 5 minutes.
Makes:4 servings
Source: University of Illinois Extension Service
Fish Tacos
4 white fish fillets, such as tilapia or flounder (if frozen, thaw according to package directions)
1/2 tablespoon chili powder
1/2 tablespoon cumin powder
8 , 6-inch corn tortillas (or: flour tortillas)
1 cup green cabbage, chopped or shredded
1 small red onion, cut in half and sliced thinly
2 tablespoon lime juice
1 tablespoon cilantro, minced
Preparation
1. Wash hands with soap and water.
2. Heat large skillet or grill pan over medium heat.
3. Pat fish fillets dry with clean towel.
4. Rub chili powder and cumin onto both sides of fillets.
5. Spray nonstick cooking spray onto heated skillet or grill pan. Add fillets.
6. Cook 4-5 minutes and flip fish over. Cook for additional 4-5 minutes. Fish is ready when internal temperature reaches 145 degrees F and flakes with a fork.
7. Cut cooked fish into bite-sized pieces. Set aside.
8. Wash produce, then spread green cabbage and red onion onto tortillas. Add cooked fish and top with lime juice and cilantro.
One serving is two tacos. ∆
University of Illinois Extension