Scrod Topped With Zucchini Corn And Olives Recipes

BAKED SCROD WITH LEMON HERB PANKO CRUMBS

Steps:

• Preheat oven to 400 degrees F.
• In a skillet, saute the onion in 1 teaspoon of oil and 1 teaspoon of butter until soft but not browned.
• In a medium sized bowl, combine the panko crumbs with the parsley and 1 teaspoon of melted butter, 1 teaspoon of olive oil, and the juice of half the lemon.
• Once the onions are soft, add a pinch of red pepper flakes, salt and pepper.
• Add to the onions, the juice of 1/2 the lemon (or more!) and the white wine and continue to cook for 1 minute.
• Spread the onion and lemon mixture into individual baking dishes or one baking dish large enough to snuggly hold all the fish.
• Place the fish on top of the onions and season the fish with salt and pepper and a little spray of olive oil.
• Divide the crumb topping evenly over the fish and sprinkle with parsley and give a light spray of olive oil.
• Bake for about 20 minutes until fish is cooked through and the crumbs are nicely browned.
• Cover with tinfoil half way through baking if the top is browning to fast.

SCROD VERACRUZ

Steps:

• Preheat the oven to 375°F. Lightly spray a 12 x 8 x 2-inch baking pan with cooking spray.
• Put the fish in the pan. Top with the salsa, bread crumbs, and Monterey Jack.
• Bake for 15 to 20 minutes, or until the fish flakes easily when tested with a fork.
• (Per Serving)
• Calories: 127
• Total Fat: 1.5g
• Saturated: 0.5g
• Trans: 0.0g
• Polyunsaturated: 0.5g
• Monounsaturated: 0.5g
• Cholesterol: 51mg
• Sodium: 223mg
• Carbohydrates: 4g
• Fiber: 0g
• Sugars: 1g
• Protein: 22g
• Dietary Exchanges
• 1/2 Carbohydrate
• 3 Very Lean Meat

BAKED SCROD PROVENCALE

Steps:

• Preheat oven to 450 degrees.
• Place fish in lightly greased dish. Fold thin ends under to make even thickness.
• In a medium frying pan, saute onion and garlic in oil for 5 minutes. Add remaining ingredients and simmer 8 minutes, stirring constantly.
• Divide over fillets and sprinkle top with feta cheese (use more if you like).
• Bake 8-10 minutes.

FRESH CORN AND ZUCCHINI SAUTE

Steps:

• Heat butter in a skillet over medium heat, stirring occasionally, until lightly browned, 1 to 2 minutes. Cook and stir onion in the melted butter until translucent, about 5 minutes. Cut kernels from the ears of corn. Add zucchini and corn; cook and stir until zucchini is tender, about 8 minutes. Season with sea salt and pepper.

SCROD TOPPED WITH ZUCCHINI, CORN AND OLIVES

Steps:

• Chop whole onion. Heat a nonstick pan large enough to hold all the ingredients until it is very hot. Reduce heat to medium-high.
• Add oil, and saute onion until it softens and begins to brown.
• Slice garlic, and add to onion as it cooks.
• Wash, trim and cut zucchini into 1/2-inch cubes; add to onion, and saute a minute or two. Wash and cube tomatoes, and along with the tomato paste, add to pan.
• Pit olives and add. Add oregano along with the wine.
• Wash scrod, place in the pan, and using a spoon, cover with the ingredients. Cover the pan, and cook the scrod according to the Canadian rule: Measure the fish at thickest part, and cook 8 minutes for each inch.
• Two minutes before the scrod is ready, add the corn, continue cooking, and season with salt and pepper to taste.