Snapper in a snap


April 11, 2007|By Linda Gassenheimer | Linda Gassenheimer,McClatchy-Tribune

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 warm whole-wheat baguette completes the meal.

Here's 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 the microwave.

This meal contains 641 calories per serving with 22 percent of calories from fat.

Wine suggestion: Go for a light, crisp, white wine like pinot grigio.

Mediterranean Snapper

Makes 2 servings

3/4 pound snapper fillet, about 1/2 -inch thick

2 teaspoons olive oil plus more for fish

salt and freshly ground pepper

1 cup sweet pimentos, cut into strips

2 tablespoons capers

1/2 whole-wheat baguette

Heat broiler and place a baking tray under the heat. Wash fillet and pat dry with paper towel. Rub olive oil on one side. Remove tray from broiler and place fish, oiled side down, on baking tray. Season with salt and pepper and drizzle with the 2 teaspoons oil.

Return the baking tray to the oven and broil 5 minutes. Remove fish and place pimento strips and capers on top. Place bread on lower shelf of oven to warm through. Return fish to broiler for 3 minutes. Divide baguette and serve with fish and salad.

Per serving: 382 calories, 9 grams fat, 2 grams saturated fat, 60 milligrams cholesterol, 41 grams protein, 34 grams carbohydrate, 4 grams fiber, 647 milligrams sodium

Greek Salad

Makes 2 servings

1/2 cucumber, peeled and sliced

1 tomato, cut into quarters

2 cups washed, ready-to-eat lettuce

1 cup rinsed and drained canned navy beans

2 tablespoons low-fat vinaigrette

2 ounces (4 tablespoons) crumbled feta cheese

Place cucumber, tomato, lettuce and beans in a bowl. Toss with vinaigrette and sprinkle with feta.

Per serving: 259 calories, 7 grams fat, 3 grams saturated fat, 17 milligrams cholesterol, 14 grams protein, 37 grams carbohydrate, 9 grams fiber, 337 milligrams sodium

Recipe analyses provided by the Miami Herald.

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