Fishin’ for Compliments –Broiled Fish Filets

     I’ve been making this recipe ever since my sister, Marla Payne, sent it (that was back in the days when we actually exchanged letters via the U.S. mail). The topping adds loads of flavor and it is a quick-to-make entrée. Originally the recipe specified orange roughy but we usually use tilapia. However, nearly any other white fish can be substituted (flounder, cod, haddock, red snapper, pollock, bass or grouper).

     The American Heart Association recommends eating fish at least two times (two 3.5 oz. servings ) a week. Fish is naturally rich in high-quality protein yet low in fat, saturated fat, cholesterol and calories.

Fishin’ for Compliments – Broiled Fish Filets     Yield: 3 to 4 servings (allow about 1/3 to 1/2 lb. raw fish filets per person)

1 1/2 lb. skinless white fish filets

2 tablespoons lemon juice (fresh-squeezed preferred)

Cheese Topping:

1/2 cup Parmesan cheese
1/4 cup butter, softened (could reduce this to 2 – 3 tablespoons)

3 tablespoons mayonnaise (could use reduced fat or the mayo 

made from olive oil)

3 tablespoons green onions, chopped,

Salt to taste

Dash of hot sauce (such as Tabasco®)

1.   Place filets in greased or sprayed casserole dish. Brush with the lemon juice. Let stand 10 minutes.

2.   Meanwhile, heat up oven broiler (following oven specifications) and mix up the topping.

3.   Broil filets 4” from heat until they flake easily with a fork – about 4 to 6 minutes total.

4.   Remove the fillets from the oven and cheese mixture on the top side. Broil for 2 more minutes or until the topping turns golden brown and fish flakes easily with a fork. DON'T OVERCOOK!

  

Cooking Tips:

Find out more about fish classifications, facts, and healthy recipes at these websites:

• Buying and Cooking Fish and Shellfish
• Fish Cooking
• EatingWell is one of my favorite magazines and websites. This link will lead you directly to fish recipes but check out their articles on fish + scan their many offerings for healthy cooking.