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Preparing the best fish entrees for Lent

Corinne Powell

Corinne Powell

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Updated: April 21, 2013 6:07AM



Here are some tips and recipes for fish entrees to serve during Lent, or any time of the year for that matter.

Buy right

Only buy fish that is refrigerated or displayed on a thick bed of fresh ice that is not melting (preferably in a case or under some type of cover).

• Fish should smell fresh and mild, not fishy

• A fish’s eyes should be clear and bulge a little.

• Whole fish and fillets should have firm, shiny flesh and bright red gills free from milky slime.

• The flesh should spring back when pressed.

• Fish fillets should display no discoloration, darkening or drying around the edges.

• Some refrigerated seafood may have time/temperature indicators on their packaging, which show if the product has been stored at the proper temperature.

Always check the indicators when they are present and only buy the seafood if the indicator shows that the product is safe to eat.

Prepare safely

Thaw frozen seafood gradually by placing it in the refrigerator overnight. If you have to thaw seafood quickly, either seal it in a plastic bag and immerse it in cold water or — if the food will be cooked immediately thereafter — microwave it on the defrost setting and stop the defrost cycle while the fish is still icy but pliable.

Most seafood should be cooked to an internal temperature of 145ºF. The flesh should be opaque and separate easily with a fork.

Perch

1-2 pounds lake perch

2 tablespoons butter

1 bottle zesty Italian dressing

1 lemon, cut into wedges (optional)

Tartar sauce (optional)

Preheat oven to 375 degrees F.

Divide butter into small pieces and place in a 9-by-13-inch casserole dish. Gently place fish fillets in the dish in a single layer. Pour the zesty Italian dressing over all.

Bake for 30 minutes until butter is melted and the fish flakes easily with a fork.

Serve immediately with a lemon wedge and/or tartar sauce.

Baked Salmon
in Marinade

4 fresh or frozen salmon steaks about 1-inch thick

1/3 cup orange juice

1/3 cup soy sauce

2 tablespoons parsley, finely snipped

2 tablespoons canola oil

1 clove garlic, crushed

1/2 teaspoon dried basil, finely crushed

Thaw fish if frozen and place in an ovenproof shallow baking dish. Combine orange juice, soy sauce, oil, garlic and basil, and pour over fish.

Chill in the refrigerator for 4 to 6 hours, turning pieces occasionally. Drain and reserve marinade. Preheat oven to 425 degrees F. Bake for 12 to 15 minutes or until the fish flakes easily with a fork. Gently bring marinade to a boil over medium heat and drizzle over fish when serving (optional).

Crunchy Baked Walleye

3 pounds walleye fillets

1 cup milk or buttermilk

11/2 cups crushed cornflakes

3 tablespoons Parmesan cheese

2 tablespoons melted butter

Preheat oven to 400 degrees F.

Spray a baking sheet (with sides) with cooking spray or grease thoroughly.

Crush cornflakes and mix with Parmesan cheese. Dip the fish fillets in milk, and then dip them into the cornflake mixture. Place the fish on the prepared baking sheet. Pour butter over fish. Bake for about 20 minutes or until fish flakes easily with a fork.



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