Bright flavors infuse quick fish dinner
Lemon juice, olive oil, fresh mint and parsley are sunny flavors from the sun-drenched hills of the eastern Mediterranean where these products grow in abundance.
Bulgur wheat, used in this cracked wheat salad, is made from wheat kernels by steaming, drying, and crushing them. They need to be soaked in water for 20 minutes. A secret to flavoring bulgur in this recipe is to squeeze the scallions and wheat together so that the juices from the scallions penetrate the wheat.
The general rule for cooking fish is 10 minutes for a 1-inch thick piece, but allowing for the fact that it will continue to cook after it is removed from the heat, I usually cook the fish eight minutes per inch. If it is thicker or thinner, adjust the time accordingly.
Tips: A quick way to chop parsley and mint and to slice scallions is to snip them with a scissors.
GREEK LEMON FISH
1-1⁄2 tablespoons lemon juice
1 tablespoon olive oil
1 teaspoon dried oregano
Olive oil spray
3⁄4 pound fish fillets (tilapia, snapper, flounder, sole)
Salt and freshly ground pepper
Preparation
Whisk lemon juice with olive oil and oregano; set aside. Heat a nonstick skillet over medium-high heat. Spray with olive oil spray and add fish. Saute two minutes. Turn and saute two minutes for a 1⁄2-inch fillet. (For a 1-inch fillet, cook four minutes per side.) Add salt and pepper to taste. Divide between two dinner plates and spoon sauce over top. Makes two servings.
CRACKED WHEAT SALAD (TABBOULEH)
2⁄3 cup uncooked fine bulgur wheat
4 scallions, sliced (about 1 cup)
1⁄2 cup chopped flat parsley
1⁄2 cup chopped fresh mint
3 tablespoons reduced-fat olive oil and vinegar dressing
Salt and freshly ground pepper
2 cups grape or cherry tomatoes
Preparation
Place bulgur in a medium-size bowl and add warm water to cover. Let stand 20 minutes. Drain and squeeze out as much moisture as possible with your hands. Add scallions and squeeze again. Place in a bowl and add parsley, mint and dressing. Toss well. Add salt and pepper to taste. Spoon onto plate and place tomatoes on top. Makes two servings.
Linda Gassenheimer is the author of 14 cookbooks including her newest, "The Flavors of the Florida Keys" and "Mix 'n Match Meals in Minutes for People with Diabetes." Visit Linda on her web page at DinnerInMinutes.com or e-mail her at Linda@DinnerInMinutes.com.
