In Season Fish
Is A Catch

Lighten your spring meals with fish. If you are tired of heavy winter dishes and aren't sure how to make the transition to lighter spring meals, take advantage of fresh seasonal fish. Including fish in your diet will meet the heart-healthy recommendation of consuming two servings of fish per week and give you a tasty array of lighter dishes perfect for spring. Here are some tips on choosing fresh fish plus three fish recipes to get you started.

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Spring recipes with fish


Tilapia Parmesan

Makes 8 servingsIngredients:
1/2 cup Parmesan cheese
1/4 cup butter, softened
3 tablespoons mayonnaise
2 tablespoons fresh lemon juice
1/4 teaspoon dried basil
1/4 teaspoon ground black pepper
1/8 teaspoon onion powder
1/8 teaspoon celery salt
2 pounds tilapia filletsDirections:
1. Preheat broiler and line a pan with aluminum foil. Whisk cheese with butter, mayonnaise and lemon juice. Sprinkle with basil, pepper, onion powder and celery salt.2. Lay fish in one layer in prepared pan. Place under broiler and cook for 2 to 3 minutes. Flip fish and broil another few minutes.3. Take fish out of oven and spread Parmesan mixture over one side of fish. Place back under broiler and cook 2 minutes or until a crust has formed and is golden.

Tarragon Baked Trout

Makes 4 servingsIngredients:
2 large onions, sliced
2 skinless trout fillets
2 tablespoons fresh tarragon
2 tablespoons butter, cubed
2 tablespoons heavy cream
2 tablespoons white wine
Freshly ground pepperDirections:
1. Preheat oven to 350 degrees F. Arrange half of the sliced onions on two pieces of aluminum foil (enough to completely cover the fish when wrapped).2. Lay trout on top of onions and top with the rest of the onions, tarragon and butter. Fold aluminum foil up to create a pouch, but do not seal. Pour cream and wine over trout and season with salt and pepper.3. Seal foil over trout and place on a baking sheet. Bake for 20 minutes or until fish is flaky. Unwrap and serve with rice.

Pepper Grilled Catfish

Makes 4 servings
Recipes courtesy of The U.S. Catfish InstituteIngredients:
2 tablespoons olive oil
1/4 cup lime juice
1 cup white wine
2 tablespoons dry mustard
2 tablespoons chili powder
2 teaspoons freshly ground pepper
1/2 cup chopped fresh cilantro
1/2 teaspoon salt
1 pound catfish filletsDirections:
1. Preheat grill or grill pan. Whisk olive oil with lime juice, wine, mustard, chili powder, pepper, cilantro and salt.2. Split marinade into 2 bowls, saving one to use for basting. Place fish into other bowl and marinate for 15 minutes.3. Drain fish and discard marinade. Lay fish on cooking spray coated grill or grill pan. Cook 3 minutes per side basting with remaining marinade, until fish flakes.

More fish recipes

Seafood and vegetarian recipes for Lent 
The healthiest fish dishes
5 Fish recipes featuring trout

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Comments on "Spring recipes: Lighter dishes with fish"

Mary Anne March 10, 2009 | 9:07 AM

Great minds think alike! I just posted a bunch of my favorite spring menus at http://feastonthecheap.wordpress I always love the recipes you post Diana! Thanks for sharing your favorites.

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