Pecan Fish with Vegetables

Makes 4 servings. 354 calories per serving.


1 lb. fresh or frozen skinless fish fillets, about 1/2 inch thick

Non-stick cooking spray

1/2 cup whole grain cornmeal

1/3 cup finely chopped pecans

1/2 tsp salt

1/4 cup all-purpose flour

1/4 tsp cayenne pepper

1/4 cup refrigerated or frozen egg product, thawed, or
or 1 egg, lightly beaten

1 Tbsp water

2 medium zucchini and/or yellow summer squash, sliced 1/2 inch thick

2 small red sweet peppers, quartered

2 tsp olive oil

1/4 tsp seasoned salt


1. Thaw fish, if frozen. Preheat oven to 425°F. Line 15x10x1-inch baking pan with foil. Lightly coat with cooking spray; set pan aside. Rinse fish; pat dry with paper towels. Cut fish into 3- to 4-inch pieces; set aside.

2. In shallow dish, combine cornmeal, pecans, and salt. In another shallow dish, combine flour and cayenne pepper. In small bowl, combine egg product and water. Dip each piece of fish into flour mixture to lightly coat, shaking off any excess. Dip fish into egg mixture, then into pecan mixture to coat. Place fish in center of prepared baking pan.

3. In large bowl, combine zuchhini and sweet pepper. Add oil and seasoned salt; toss gently to coat. Arrange vegetable mixture around fish, overlapping vegetables as needed to fit into pan.

4. Bake for 20 to 25 minutes or until fish flakes easily when tested with a fork and vegetables are tender.

Salmon with Mediterranean Vegetables

I love salmon and am always looking for new ways to prepare it. I found the recipe for this dish from a little booklet called Recipes Inspired by The Best Life Diet. It's a really great tasting dish and easy to prepare.

Prep Time: 20 minutes
Start to finish: 45 minutes
Servings: 2

2 nice-sized salmon fillet (about 1 lb)

1 tablespoon olive oil

2 teaspoons finely chopped lemon peel

1/2 teaspoon coarse ground black pepper

2 cloves garlic, finely chopped

1 small onion, sliced and separated into rings

1 medium zucchini , sliced

1/4 cup roasted red bell peppers (from a jar), drained, cut into thin strips

2 tablespoons sliced pitted olives

1/4 teaspoon dried oregano leaves

Heat oven to 375 °F. In shallow baking pan, place salmon, skin side down; brush with 1 teaspoon of the olive oil. Sprinkle with 1 teaspoon of the lemon peel and the pepper. Bake uncovered 15 to 25 minutes or until salmon flakes with fork.

Meanwhile, in 12-inch nonstick skillet, heat remaining oil over medium heat. Add garlic, onion and zucchini; cook 4 minutes, stirring frequently. Add red peppers, olives, oregano and remaining 1 teaspoon lemon peel; cook 2 to 3 minutes longer or until vegetables are tender.

Serve salmon with vegetables.