Friday, May 31, 2013

Quick Fish

Here's a big-flavored sauce for a mild piece of white fish. You can use catfish, tilapia, cod, or any other fillets of white flaky fish. The recipe is for a single serving because most fish doesn't reheat particularly well. You can precook extra potatoes and carrots, assemble them with the sauce and fish when you are ready to eat and it will be done in under 10 minutes. Not bad!

Don't try to cook more than 4 servings at once because the fish will cook unevenly - some parts underdone, some parts overcooked.

Fish with Mustard-Caper Sauce
(serves 1, cost varies depending on fish used, $2.80 at $4.99/lb fish)

1 small potato, washed and cut into chunks
1 carrot, scrubbed and cut into chunks
1 ½ teaspoon Dijon mustard
1 ½ teaspoon chopped capers
1 Tablespoon olive oil
6 ounce fillet mild white fish such as cod, tilapia, catfish
salt and pepper

Cover the potato and carrots with water in a saucepan and bring to a boil. Cook for 15-20 minutes until they are tender but not falling apart. Drain and put into a microwaveable dish. Season lightly with salt and pepper. The capers and mustard are salty so you don't need much salt. In a small bowl, combine the mustard, capers, and olive oil. The mustard and oil will separate; that's OK. Drizzle half of this mixture over carrots and potatoes. Lay the fish fillet on top and spread on remaining mustard-caper mixture. Cover tightly with plastic wrap, leaving one corner open a little bit to allow steam to escape. Microwave on high for 2-3 minutes. The exact time will depend on the thickness of the fillet. You'll know it's done when the thickest part flakes easily. Let sit for 2 minutes to finish cooking.

Cooking Times for Multiple Servings - unlike conventional ovens, you need to adjust the cooking time as you add more food. Remember that the time will depend on the thickness of the fillet. Thin fillets cook much faster than thick ones.

2 servings: 4-7 minutes
3 servings: 6-8 minutes
4 servings: 7-10 minutes

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