Quick Fix for 2

Super spuds and snapper

October 16, 2012 

FOOD QUICKFIX MCT

Tuscan snapper and potatoes. Potatoes, boiled or steamed with just a delicate flavor of garlic and rosemary are the perfect side dish for fresh fish.

HANDOUT — MCT

  • Tuscan Snapper 1/2 cup chopped tomato 6 pitted black olives 1 tablespoon freshly chopped parsley 2 teaspoons olive oil 3/4 pound snapper fillets Salt and freshly ground black pepper CHOP tomato, olives and parsley together. Heat a nonstick skillet over medium-high heat and add olive oil. Place the snapper fillets in the skillet to brown for 2 minutes. Turn and sprinkle cooked side with salt and pepper to taste. Spoon tomato mixture over snapper. Cover with a lid and saute 4 minutes or until the flesh is opaque, not translucent. Yield: 2 servings PER SERVING: 232 calories (32 percent from fat), 8.3 g fat (1.3 g saturated, 4.9 g monounsaturated), 60 mg cholesterol, 35.4 g protein, 2.7 g carbohydrates, 0.9 g fiber, 225 mg sodium.
  • Garlic Rosemary Potatoes 1 pound russet or Idaho potatoes, diced (about 3 1/2 cups) 2 teaspoons snipped fresh rosemary or 1 teaspoon dried 2 medium garlic cloves, crushed 2 tablespoons water 2 teaspoons olive oil Salt and freshly ground black pepper WASH potatoes and do not peel. Cut into 1/2-inch pieces. Place in a microwave-safe bowl and toss with rosemary, garlic and 2 tablespoons water. Cover with plastic wrap or a lid. Microwave on high for 3 minutes. Remove and stir. Return to microwave and cook on high 4 minutes. The potatoes should feel soft when a knife is inserted. If not, microwave another minute. Remove and let stand 1 minute. Drizzle with olive oil and add salt and pepper to taste. Toss well. Yield: 2 servings PER SERVING: 207 calories (22 percent from fat), 5.0 g fat (0.8 g saturated, 3.4 g monounsaturated), no cholesterol, 4.5 g protein, 37.8 g carbohydrates, 4.4 g fiber, 43 mg sodium.

An Italian friend, Vittorio Porciatti, told me “Potatoes, boiled or steamed with just a delicate flavor of garlic and rosemary, are the perfect side dish for fresh fish.” His wife told me he makes the best potatoes she ever tasted in the microwave; I decided to try them. Vittorio mentioned that one secret to keeping the potatoes moist is to leave some water on the skins after they’re washed.

Where to buy fresh fish is a frequent question I hear. Here are some tips on choosing fish. It’s a good idea to make friends with the person selling you the fish. Ask when the fish came in. Don’t ask if the fish is fresh; the answer always will be yes – meaning it’s not frozen. The flesh of fresh fish should be firm to the touch. It should not leave a fingerprint when gently pressed. If you are buying a whole fish, the eyes should be bright and clear. If it smells fishy, then it’s probably old.

This meal contains 438 calories per serving with 27 percent of calories from fat.

Helpful hints

• Sole, halibut, cod, mahi mahi or other firm white fish can be used. Increase the cooking time to 10 minutes for fish that is 1-inch thick.

• Coarsely chop tomato, olives and parsley together in a food processor.

• The easiest way to chop fresh rosemary is to snip the leaves from the stem with a scissors.

Countdown

• Start potatoes.

• Saute fish.

• Finish potatoes.

Shopping list

Here are the ingredients you’ll need for tonight’s Dinner in Minutes.

To buy: 1 medium tomato, 1 small bunch fresh parsley, 1 pound russet or Idaho potatoes, 1 small bunch fresh rosemary or 1 jar dried rosemary, 1 small container pitted black olives and 3/4 pound snapper fillets.

Staples: Garlic, olive oil, salt and black peppercorns.

McClatchy-Tribune News Service

For a printable copy of the recipes, click the links:

Tuscan Snapper

Garlic Rosemary Potatoes

Gassenheimer: DinnerInMinutes.com

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