Southwestern Fish Fillets Recipes

SWEET AND SOUR FISH FILLETS

Steps:

• Bring a wok or large pot filled halfway with water to a boil and reduce to a simmer. Divide the fish between 2 plates that will fit into the basket layers of a bamboo steamer. Sprinkle the fish with sea salt and freshly ground white pepper. Drizzle 1 to 2 tablespoons of the pineapple juice over each plate of fish. Place the plates into the steamer, cover and set on top of the simmering water. Steam the fish until the flesh turns white and pulls apart easily, 7 to 8 minutes. Remove the steamer basket from the wok and set aside, keeping the fish covered.
• For the sauce: Place a wok over high heat and when the wok is hot, add the oil. Add the garlic and ginger and cook until fragrant, less than 1 minute. Add the red peppers and onions and toss to cook until tender, another minute. Add the pineapple chunks and their juice. Add the vinegar, soy sauce and brown sugar. Cook until the sauce thickens a bit 1 to 2 more minutes.
• Remove the fish to a platter. Season the sauce if needed and pour over the fish. Garnish with the sliced scallion.
• SERVINGS: 4
• Calories: 206
• Total Fat: 4 grams
• Saturated Fat: 0 grams
• Protein: 22 grams
• Total carbohydrates: 20 grams
• Sugar: 14 grams
• Fiber: 2 grams
• Cholesterol: 49 milligrams
• Sodium: 438 milligrams

SOUTHWESTERN GRILLED CATFISH

Steps:

• Combine the first 7 ingredients; stir well.
• Rub spice mixture over catfish fillets.
• Coat gill rack with nonstick cooking spray.
• Grill fillets over medium heat for 5 minutes per side or until fish flakes easily.
• Serve with fresh salsa.

SOUTHWESTERN FISH FILLETS

Steps:

• Preheat oven to 425°F. Moisten fish fillets with water. Shake off excess. Add taco seasoning mix to the coating mix in shaker bag.
• Shake 1 or 2 fish fillets at a time with coating mixture. Place in 15x10x1-inch baking pan sprayed with cooking spray. Discard any remaining coating mixture.
• Bake 12 to 20 minutes or until fish flakes easily with fork. Serve with salsa.

SOUTHWEST SPICY FISH SANDWICH

Steps:

• Heat olive oil on medium high in a large frying pan. Sprinkle tilapia fillets liberally with southwest seasoning. When oil is hot, add fillets. Cook 3 minutes on each side. Remove fish to a plate.
• Slice cheese into thin slices. Make chipotle mayonnaise (see recipe below).
• Heat grill pan to medium high. Lightly butter the buns and grill, buttered side down until browned. Add thinly sliced cheese to the bottom of each bun. Melt the cheese under a broiler or toaster oven and remove from oven. Add a fish filet to each bun. Place a romaine lettuce leaf on top of the fish. Add 1 tablespoon of chipotle mayonnaise to each bun top and place the bun on top of lettuce.
• Chipotle Mayonnaise Recipe:.
• Place one 7 or 8 oz. can of chipotle peppers in adobe sauce in food processor. Pulse until peppers are well chopped. Add 3 tablespoons of the chipotle sauce to 1 cup of mayonnaise. Freeze or refrigerate remaining chipotle sauce for future use. Refrigerate remaining chipotle mayonnaise.

SOUTHWEST FISH RUB

Steps:

• Rinse fish and pat dry.
• Mix the seasonings.
• Rub over fish.
• Cook as you want-.
• Broil, pan fry, grill.
• If grilling- use a "flipper" basket to avoid sticking, fish breaking and falling into the grill.
• 400 degrees oven or grill- 1 lb takes 10-15 minutes- cook until fish flakes easily with a fork. (when I broil, I use about 1 tbls butter in pan to avoid sticking).
• Broil, pan fry, grill- only turn once.

SOUTHWESTERN CATFISH

Steps:

• For salsa, in a large bowl, combine the tomatoes, onion, jalapenos, vinegar and 1 teaspoon salt. Cover and refrigerate for at least 30 minutes., Combine the paprika, chili powder, cumin, coriander, cayenne, garlic powder and remaining salt; rub over catfish. Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. , Grill fillets, uncovered, over medium heat or broil 4 in. from the heat for 5 minutes on each side or until fish flakes easily with a fork. Serve with salsa.

SOUTHWEST-STYLE COD

Steps:

• In a large skillet, saute onion and green pepper in oil until tender. Add garlic; saute 1 minute longer. Stir in the tomato sauce, tomatoes, olives, cumin, pepper sauce and pepper. Bring to a boil. Reduce heat; simmer, uncovered, for 5 minutes., Add fillets. Cover and cook over medium heat for 10-14 minutes or until fish flakes easily with a fork, turning once.

MEXICAN BAKED FISH

Steps:

• Preheat oven to 400 degrees F (200 degrees C). Lightly grease one 8x12 inch baking dish.
• Rinse fish fillets under cold water, and pat dry with paper towels. Lay fillets side by side in the prepared baking dish. Pour the salsa over the top, and sprinkle evenly with the shredded cheese. Top with the crushed corn chips.
• Bake, uncovered, in the preheated oven for 15 minutes, or until fish is opaque and flakes with a fork. Serve topped with sliced avocado and sour cream.

SOUTHWESTERN FISH TACOS

Steps:

• For sauce, mix mayonnaise, sour cream, cilantro and 2 teaspoons taco seasoning. In another bowl, toss cod with lemon juice and remaining taco seasoning., In a skillet, heat oil over medium-high heat; saute cod just until it begins to flake easily with a fork, 4-6 minutes (fish may break apart as it cooks). Spoon into taco shells; serve with sauce and optional ingredients as desired.

SOUTHWEST BAKED FISH FILLETS (WW 3 POINTS)

Steps:

• Preheat oven to 425*.
• Pour dressing into an 8x9 baking dish, place fish fillets in the dish with the dressing.
• Pour tomatoes over fish and sprinkle with cheese.
• Bake 10 minutes or until fish flakes easily with a fork.