Homemade Fish Sticks :


1/2 cup dry bread crumbs
1/2 teaspoon salt
1/2 teaspoon paprika
1/2 teaspoon lemon-pepper seasoning
1/2 cup all-purpose flour.

1 large egg, beaten 1 large egg, beaten 3/4 pound cod fillets, cut into 1-inch strips
Butter-flavored cooking spray.

Directions : Preheat oven to 400°. In a shallow bowl, mix bread crumbs and seasonings. Place flour and egg in separate shallow bowls. Dip fish in flour to coat both sides; shake off excess. Dip in egg, then in crumb mixture, patting to help coating adhere. Place on a baking sheet coated with cooking spray; spritz with butter-flavored cooking spray. Bake 10-12 minutes or until fish just begins to flake easily with a fork, turning once. Nutrition Facts 1 serving: 278 calories, 4g fat (1g saturated fat), 129mg cholesterol, 718mg sodium, 25g carbohydrate (2g sugars, 1g fiber), 33g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 starch....

Salmon with Creamy Dill Sauce :


1 salmon fillet (about 2 pounds)
1 to 1-1/2 teaspoons lemon-pepper seasoning
1 teaspoon onion salt
1 small onion, sliced and separated into rings
6 lemon slices
1/4 cup butter, cubed


1/3 cup sour cream
1/3 cup mayonnaise
1 tablespoon finely chopped onion
1 teaspoon lemon juice
1 teaspoon prepared horseradish
3/4 teaspoon dill weed
1/4 teaspoon garlic salt
Pepper to taste..

Line a 15x10x1-in. baking pan with heavy-duty foil; grease lightly. Place salmon skin side down on foil. Sprinkle with lemon pepper and onion salt. Top with onion and lemon. Dot with butter. Fold foil around salmon; seal tightly,
Bake at 350° for 20 minutes. Open foil carefully, allowing steam to escape. Broil 4-6 in. from the heat for 8-12 minutes or until the fish flakes easily with a fork.
Meanwhile, combine the sauce ingredients until smooth. Serve with salmon.

Test Kitchen tips
You can freeze salmon and other oily types of fish, such as whitefish, mackerel and lake trout, for u…

Sheet pan baked trout :

1 fennel bulb, cut into 1/4-in. slices, fronds reserved
1 398-mL can cannelini beans, drained and rinsed
5 garlic cloves, thinly sliced
1 tbsp orange zest
4 tbsp olive oil, divided
3/4 tsp salt, divided
1/4 tsp saffron, (optional)
1 orange, halved
2 283-g pgks grape tomatoes
2 rainbow trout fillets, about 250g each, halved

POSITION rack in centre of oven, then preheat to 400F. Line a rimmed baking sheet with parchment....
TOSS fennel, beans, garlic, orange zest, 3 1/2 tbsp oil, 1/2 tsp salt and saffron on prepared sheet. Place orange halves, cut-side up, on sheet. Bake 8 min.
STIR tomatoes into fennel mixture, then place trout on top of vegetables. Brush trout with remaining 1/2 tbsp oil and sprinkle with remaining 1/4 tsp salt.
BAKE until tomatoes start to burst and trout is cooked through, 10 to 12 min. Squeeze juice, using tongs, from roasted orange halves over trout and vegetables. Garnish with fennel fronds and serve with a crusty baguette, if desired.


From whitefish to Pacific salmon, here’s your go-to guide for cooking fish...

Cooking seafood can be intimidating, but with a few simple rules you can avoid overcooked fish in favour of flaky, tender fillets.... So the Next time you’re cooking fish, skip the frozen fingers and let this guide steer you in the direction of a delicious meal.

This coldwater fish is extremely versatile. Cod’s firm flesh and mild taste make it excellent in everything from tacos to chowder. Look for moist,,,, white-fleshed fillets from Pacific or Alaskan waters, and remove the skin before cookin

1 head cauliflower, cut into florets
2 cups halved red seedless grapes
2 tbsp olive oil
4 cod fillets, about 1 in. thick
1/2 tsp salt
1/4 cup cold and cubed butter
2 tbsp chopped capers
2 thinly sliced shallots
2 thinly sliced lemons

POSITION racks in top and bottom thirds of oven. Preheat to 450F. Line a baking sheet with foil...
TOSS cauliflower florets and grapes with olive oil on prepared sheet. Roast in top third of oven until cauliflower is golden, about 30 min…