Monday, December 7, 2009

Fish Steaks or Fillets with Spanish Sauce

Low in calories and packed with goodness, here's why fish is the perfect healthy diet food.


Dried bread crumbs
Black pepper
Vegetable oil
Lemon and parsley

How To Cook:

Dip each piece of fish in milk. Roll each piece in sifted, dried bread crumbs to which black pepper has been added. Place fish in shallow, greased baking dish and brush generously with oil. You may put strips of bacon over the fish if desired. Bake at 350 degrees F until easily pierced and flaked with a fork. Serve from hot platter, garnished with lemon and parsley. Add Spanish Sauce.

Spanish Sauce:

1 cup sliced onion
4 tablespoons vegetable oil
1 bay leaf
2 1/2 cups canned tomatoes or juice
2 teaspoons salt
1 diced, seeded green bell pepper
Dash of black pepper
2 whole cloves
1 teaspoon granulated sugar
4 tablespoons flour
6 tablespoons water

Sauté onions in oil until tender. Add remaining ingredients, except flour and water, and cover and simmer 30 minutes. Thicken with flour mixed to a smooth paste with water. Remove the bay leaf and cloves, and serve over fish.

Makes about 2 cups sauce.

This sauce is also good with spaghetti, omelets, croquettes, meat loaf, hamburgers, etc.


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