***NEW***
Skillet-Seared Tuna & Sage
Serves 4

I know, those little plastic containers of herbs are pretty expensive. However, when you really want to present a special dish like this tuna & sage try not to go cheap. You don’t eat “fancy” every night, so a once-in-a-while presentation like this deserves the best ingredients; don’t you think?

1 lb tuna cut into 4 pieces
2 medium cloves garlic, pressed
2 Tbsp finely grated lemon rind
1 + 2 Tbsp fresh lemon juice
2 Tbsp finely minced fresh sage
1 Tbsp finely minced fresh Italian parsley
¼ cup chicken or vegetable broth
pinch red pepper flakes
salt and black pepper to taste

Rub tuna with 1 Tbsp fresh lemon juice and season with salt and black pepper.

Preheat a stainless steel 10-12 inch skillet over medium heat for about 2 minutes. Cook tuna on each side for about 1½ minutes. Remove from pan, and place on a plate.

Add rest of ingredients to pan in the order given, and cook for about 1 minute. Pour over tuna and serve. Wow, that was fast!

Best Cooking Method for Baked Fish

Reduced-Fat Oven-Fried Fish with Tartar Sauce

I don't usually deal in calories and other nutritional measurements but this recipe reduces calories from 661 per serving to 260 for tartar sauce and baked fish.

Spreading om a barrier of tartar sauce, spices, egg whites, and flour helps seal in liquid, and keeps the crumb coating crisp. Also, applying bread crumbs only to the top of the fish kept them crispy and cut calories, by saving calories and eliminated the old mushy coating on the bottom.

Instead of regulat tartar sauce use a mixture of low-fat mayo, pickles, shallots, capers, Worcestershire sauce, and lemon juice cut calories and fat but didn’t reduce the flavor.

Serves 4

Ingredients TARTAR SAUCE

1 cup low-fat mayonnaise (see note) 2 Tbsp finely chopped sweet pickles, plus 2 tsp juice 1 Tbsp drained capers, minced 2 tsp lemon juice 1 tsp minced shallot 1/2 tsp Worcestershire sauce Salt and pepper

Ingredients:OVEN-FRIED FISH

3 slices hearty white sandwich bread, torn into pieces 1/2 cup all-purpose flour 2 large egg whites 1 Tbsp Dijon mustard 2 tsp finely chopped fresh parsley 1/8 tsp cayenne pepper 1/4 tsp salt 1/8 tsp pepper 1 & 1/2 lb halibut fillet, skin removed, cut into 8 (3-ounce) portions

For Sauce: Whisk mayonnaise, pickles, pickle juice, capers, lemon juice, shallot, and Worcestershire in bowl. Season with salt and pepper.For coating Adjust oven rack to middle position and heat oven to 400 degrees. Pulse bread in food processor until coarsely ground. Bake bread crumbs on rimmed baking sheet, stirring occasionally, until golden, about 8 minutes. Transfer toasted bread crumbs to shallow dish. Combine ¼ cup tartar sauce, ¼ cup flour, egg whites, mustard, parsley, and cayenne in second shallow dish. Place remaining flour, salt, and pepper in third shallow dish.

Coat and bake: Raise oven temperature to 450 degrees. Set wire rack inside rimmed baking sheet and lightly grease with cooking spray. Pat fish dry with paper towels. One at a time, dredge fillets lightly in seasoned flour. Dip top and sides of fillets in tartar sauce-egg white mixture and cover top and sides with bread crumbs, pressing to adhere. Transfer breaded fish to prepared rack, spray each fillet lightly with cooking spray, and bake until crumbs are golden brown and fish is cooked through, about 10 minutes. Serve with remaining tartar sauce. CONTENTS

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