Sweet, fresh snapper needs very little cooking – only about eight minutes under the broiler. Tangy pimentos and capers enhance the natural flavor of the fish, and a simple Greek-style salad with a warm whole-grain baguette completes the meal.
Don’t have snapper? You can use any kind of fish fillet here.
Readers have asked the best way to freeze and defrost fish. Buy the freshest fish you can find and wrap it well, pressing all of the air out of the package. Defrost fish slowly, in the refrigerator overnight, to prevent the formation of crystals that will damage the texture.
If you are in a hurry, place the wrapped fish in a bowl of cold water and change the water every 30 minutes. Never thaw in warm water or in the microwave oven.
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3/4 pound snapper fillet, about 1/2-inch thick
Salt and freshly ground black pepper
2 teaspoons olive oil
1 cup sweet pimentos, cut into strips
2 tablespoons capers
1/2 whole-wheat baguette
Preheat broiler and place a baking tray under the heat. Wash fillet and pat dry with paper towel. Remove tray from boiler and place fish on baking tray. Sprinkle salt and pepper to taste on the fish and drizzle olive oil on top. Return the baking tray to the oven and broil 5 minutes.
Remove fish from broiler and place pimento strips and capers over the fish. Return tray to oven and place bread on lower shelf of oven to warm through. Broil 3 minutes. Divide the baguette and serve with the fish and salad.
Per serving: 382 calories (20 percent from fat), 8.6 g fat (1.5 g saturated, 4.3 g monounsaturated), 60 mg cholesterol, 41.1 g protein, 34.3 g carbohydrates, 4.1 g fiber, 630 mg sodium.
Yield: 2 servings.
1/2 cucumber, peeled and sliced (about 1 cup)
1 tomato, cut into quarters
2 cups washed, ready-to-eat lettuce
1 cup canned navy beans, rinsed and drained
2 tablespoons reduced-fat vinaigrette dressing
2 ounces (4 tablespoons) crumbled feta cheese
Place cucumber, tomato, lettuce and navy beans in a salad bowl. Toss with vinaigrette dressing. Sprinkle feta cheese on top.
Per serving: 265 calories (27 percent from fat), 8 g fat (4.5 g saturated, 1.7 g monounsaturated), 26 mg cholesterol, 15.7 g protein, 35 g carbohydrates, 9.2 g fiber, 283 mg sodium.
Yield: 2 servings.