Baked Sole
 

Ingredients:

• 2 tablespoons olive oil
• 2 sole fillet, about 6 oz each
• 1 large tomato, seeded and chopped
• 1 tablespoon garlic, minced
• 1 tablespoon fresh parsley, chopped

Directions:

Preheat oven to 400degrees F. Brush a shallow baking dish with some olive oil.

Place fillets in dish and season with salt and pepper to taste. Combine remaining olive oil with tomato and garlic in a bowl. Spoon over fillets. Bake about 15 minutes, or until cooked through. Serve fish sprinkled with parsley.

Fillet of Sole Espana Recipe
 

Ingredients:

• 2 pounds fillet of sole
• 1/2 cup fresh lime or lemon juice
• 1 onion, thinly sliced
• 2 garlic cloves, minced or pressed
• 2 tablespoons olive oil
• 20 stuffed green olives, halved
• 2 tablespoons chopped parsley
• 1 tablespoon capers, rinsed
• 1/2 teaspoon dried oregano leaves
• 2 tablespoons olive oil

Directions:

Prick the fish with a fork. Marinate in the lime juice for 30 min.

Saute onion and garlic in the heated oil until softened. Stir in olives, parsley, capers and oregano.

Place fish, single layer in an oiled shallow baking dish. Spoon onion-olive mixture over the fish. Drizzle with olive oil

Bake at 350F for 20 min. or until fish flakes easily with a fork.

Cajun Broiled Fish Of New Orleans
 

• 1 lb. white fish fillets (orange roughy, sole or cod)
• 2 tsp. olive oil
• 1 to 2 tsp. cajun/creole seasoning

Rinse fish and pat dry, cut into serving size pieces. Place on rack of broiler pan. Brush surface of fish with oil, and sprinkle evenly with seasoning. Broil 4 inches from heat for 3 to 5 minutes or until fish flakes easily with fork.
Makes 3 to 4 servings - tip. Look for seasoning in seafood or international section.

DEVILED FISH BROIL (Low Cal)
 

• 1 tsp. dehydrated onion flakes
• 1/2 tsp. Worcestershire
• 1/2 tsp. fresh parsley, minced
• 8 oz. sole or similar fish
• 1/4 tsp. red hot sauce
• 1/2 tsp. soy sauce
• 1 tbsp. mustard

Mix all ingredients together, except fish. Brush on fish. Bake for 15 minutes at 375 degrees or until fish is done.

Broiled Sole with Shrimp Creole Sauce
 

Ingredients

• 1/2 cup olive oil, divided
• 2 cups diced onion
• 1 1/2 cups diced celery
• 1 1/2 cups sliced green onions (about 1 bunch)
• 1 1/2 cups diced green bell pepper
• 2 tablespoons minced garlic
• 1 teaspoon salt
• 3/4 teaspoon ground red pepper
• 1/2 teaspoon freshly ground black pepper
• 1/2 teaspoon fennel seeds
• 1 1/2 teaspoons dried basil
• 1 teaspoon dried thyme
• 1 teaspoon hot sauce
• 2 bay leaves
• 1/2 cup chicken broth
• 2 (14.5-ounce) cans diced tomatoes, undrained
• 2 tablespoons tomato paste
• 1 pound small shrimp, peeled and deveined
• 6 (6-ounce) sole or flounder fillets
• 1 tablespoon seafood seasoning
• 1/4 cup dry white wine (optional)

Preparation
Heat 1/4 cup olive oil in a large saucepan. Sauté onion and celery in oil 5 minutes. Add green onions and bell pepper; sauté 5 minutes. Add garlic and next 7 ingredients; sauté 3 minutes. Stir in bay leaves and next 3 ingredients. Bring mixture to a boil; reduce heat, and simmer, uncovered, 1 hour.

Add shrimp. Cover and cook 6 minutes or just until shrimp turn pink. Remove bay leaves. Set aside, keeping warm.

Place fish fillets in a lightly greased roasting pan. Stir together remaining 1/4 cup oil and seafood seasoning in a small bowl. Brush fish with seasoning mixture. Pour wine over fish, if desired.

Broil 3 inches from heat 5 minutes or until fish flakes with a fork. Spoon Shrimp Creole Sauce evenly onto 6 plates, and place fish on top.

Allow one sole per person
A little sea salt and plenty of freshly ground pepper
2 tbsp mild extra-virgin olive oil
250g/8oz clams, rinsed of any grit with several changes of water
1 small bunch of marjoram, leaves only

Start by setting your oven at its maximum temperature. Season the fish with just a little salt and plenty of pepper and place in a roasting pan. When the oven is at its hottest, place the fish on the middle shelf and roast for 12-15 minutes. While the fish is roasting, place a pan over a high heat and add a tablespoon of olive oil. When the oil is hot, add the clams and some of the marjoram. Cover with a lid and cook for 3-4 minutes, shaking the pan a couple of times to help open the clams. Once all the clams are open, remove from the heat.

Take the fish from the oven and divide among four plates. Divide the clams among the plates, pour over the remaining olive oil and scatter with the remaining marjoram leaves. Serve piping hot.

Easy and Fast Pike Chowder Recipe
 

Ingredients:

• 1 pound fresh or frozen pike (Pollock or halibut) fillets
• 3 cups tomato juice
• 1 medium onion, sliced
• 3 lemon slices
• 1 bay leaf
• 1/2 teaspoon salt
• 2 peppercorns
• Snipped parsley

How to cook Easy and Fast Pike Chowder:
Thaw pike fillets if frozen.
Cut pike fillets into bite-size pieces.
Heat remaining ingredients except parsley to boiling in large saucepan.
Add pike, heat to boiling. Reduce heat cover and simmer until fish flakes easily with a fork, 4-6 minutes.
Serve in soup bowls and sprinkle each serving with parsley.

Easy Broiled Northern Pike Fillets Recipe
 

Ingredients:

• 4 northern pike fillets (about 6 ounces each and 3/4 inch thick)
• 2 tablespoons butter, melted
• 2 tablespoons Worcestershire sauce
• Seafood seasoning mix (optional)

How to cook Easy Broiled Northern Pike Fillets:

Place the northern pike fillets in a broiler pan and pour a mixture of butter and Worcestershire sauce over them.

Liberally sprinkle with the seasoning mix (if desired), turning to coat each side.

Broil the northern pike fillets about 5 inches from the heat for about 2 minutes each side or until fish flakes easily.

Flourless Batter
 

Ingredients

• 3 eggs, separated
• 4 tablespoons milk
• 1 cup powdered milk

How to make Flourless Batter Base
Beat egg yolks.
Stir in powdered milk.
Gradually add liquid milk, continuing to beat.
Fold in stiffly beaten egg whites.
Mix with rotary beater until smooth (this takes a longtime).
This batter may be used for pastries, and to top meat, fowl, fish and vegetable casseroles.

Asparagus Shrimp Salad ingredients list:
 

SALAD

• 1 ½ lb of asparagus, cleaned.
• 1 lb of shrimp, shelled and cleaned.
• 1 medium red bell pepper, sliced.
• ¼ cup of green onion, sliced.
• 2 tablespoons of parsley, minced.
• One slice of lemon
• Lettuce leaves.

DRESSING

• ½ cup of olive oil.
• 4 tablespoons of vinegar.
• 1 tablespoon of parsley.
• 1 tablespoon of basil.
• 1 tablespoon of oregano.
• ¼ teaspoon of salt.
• Dash of cayenne.
• Pinch of pepper.

Instructions for Asparagus Shrimp Salad:
DRESSING
Combine all of the dressing ingredients.

SALAD
Cook the shrimp; drain and set aside.

Cook the asparagus until crisp-tender; drain well.

Place the shrimp, asparagus and slice if lemon in mixing bowl.

Pour the herb dressing over all, cover and refrigerate, stirring once or twice.

Combine the red bell pepper, onion and parsley.

To serve, drain the shrimp asparagus mixture and arrange on plate with lettuce. Serve with the pepper/onion/parsley mixture.

Quick Grilled Shrimp
 

Ingredients list:

• 1 large clove garlic clove.
• 1 tablespoon of coarse sea salt.
• ½ teaspoon of cayenne.
• 1 teaspoon of paprika.
• 2 tablespoons of olive oil.
• 2 teaspoons of fresh lemon juice.
• 1 ½ lb of large shrimp, peeled, deveined, rinsed, and drained.
• Freshly sliced lemons, to garnish.

Instructions for Quick Grilled Shrimp:
Mince the garlic with the salt.

Mix with the cayenne and paprika, then form into a paste with olive oil and lemon juice.

Toss in the shrimp and allow them to marinate for 2 hours.

Preheat your grill to high heat.

Cook the shrimp for about 2 minutes per side or until they turn pink.

Serve as an appetizer, garnished with plenty of fresh lemon slices.

Salmon Steaks
 

Ingredients list:

• Two salmon steaks.
• ½ cup of olive oil.
• ¼ cup of soy sauce.
• 2 tablespoons of freshly-squeezed lemon juice.
• ½ teaspoon dried dill.
• Ground clove.

Instructions for Salmon Steaks:
Mix together the olive oil, soy sauce, lemon juice, dill and ground clove.

Brush the mixture over the salmon steaks.

Broil the salmon on both sides until lightly browned and tender.

Seared Salmon
 

Ingredients list:
4 eight-ounce center-cut salmon fillets, skin on.
1 cup of water.
½ cup of white wine vinegar.
½ cup of Splenda brown sugar.
3 tablespoons of garlic, chopped finely.
1 tablespoon of olive oil.
½ teaspoon of salt.

Instructions for Seared Salmon:
In a small saucepan, combine the water, white wine vinegar, brown sugar, garlic and salt.

Allow to cool.

Place the salmon in the marinade and allow to rest at room temperature for about 30 minutes.

Heat the olive oil in a large non-stick skillet for 30 seconds over medium heat.

Remove the salmon from the marinade and place in the hot skillet, with the skin side down.

Raise the heat to medium-high and cook for about 3 minutes, lifting salmon with a spatula to loosen it from the pan.

Reduce heat to medium; then cover and cook for about another 4 minutes, until the salmon has just cooked through.

Barbecued Grilled Pork Tenderloin
 

Ingredients list:

• 2 tablespoons of Dijon mustard.
• 2 tablespoons of WF barbecue sauce.
• 2 tablespoons of olive oil.
• 1 teaspoon of dried rosemary.
• Salt and freshly ground black pepper.
• 16 oz pork tenderloin, halved and butterflied.

Instructions for Barbecued Grilled Pork Tenderloin:
In a shallow non-reactive dish, combine the Dijon mustard, barbecue sauce and olive oil. Season with the dried rosemary, salt and black pepper.

Turn the butterflied pieces of pork tenderloin in the mixture and marinate for 45-50 minutes.

Preheat your grill or broiler and broil for 7 minutes a side only.

Allow the tenderloin rest on a cutting board for 10 minutes before cutting it on the bias into thin slices.

Grilled Shrimp
 

Ingredients:

• 2 pounds jumbo shrimp
• 1/4 cup vegetable oil
• 2 to 3 Tbsp fresh lemon juice
• 1 bunch green onions, with a few inches of green, thinly sliced
• 1/4 cup chopped parsley
• 3 cloves garlic, finely minced
• 1 teaspoon dried basil
• 1 teaspoon dry mustard
• 1 teaspoon salt

Preparation:
Place shrimp in a glass bowl. Stir remaining ingredients together; pour over shrimp. Cover and marinate for 3 to 4 hours. Grill over hot coals for about 5 to 7 minutes, turning halfway through the cooking time.