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Menu Plan for Winter II: Week 3, Day 1
Baked Tilapia or Sole with Lemon Butter
Barley with Red Onion and Olives
Cauliflower with Lemon
Cooking time: 25 minutes for menu Cooking schedule: see below for instructions
Use whatever nice, white fish that's available. This is a simple dinner amidst the holiday fun.
Tilapia with Lemon Butter
Total time: 15 minutes
Any nice filet of white fish would be good: walleye, sole, catfish, cod, snapper, for this simple dish. The Lemon Butter needs to be made at the last minute - but it's quick.
Ingredients:
- 2 nice fish fillets: tilapia, snapper, flounder, walleye, 4 if they are small 12oz total weight (360gr)
- 1 tbs butter
- 1 tbs lemon juice
- 1/2 tsp Dijon-style mustard
- olive oil - 1/2 tsp
- Lemon Butter:
- 1 tbs lemon juice
- 2 tbs white wine
- 2 tbs cold butter
Instructions:
- Put fish fillets on a lightly oiled baking sheet.
- Melt 1 tbs butter. Stir in 1 tbs lemon juice and mustard.
- Brush on fish.
- Bake, 375F (185C) for 12 - 15 minutes, depending on thickness, until fish is done. It should be opaque and flake easily with a fork.
- Lemon Butter:
- Heat lemon juice and white wine in a small saucepan over low heat or in glass cup in microwave.
- Remove the from heat and stir in the 2 tbs butter, 1 tbs at a time. The butter should soften and the sauce get creamy. The butter is not supposed to melt and separate. But if it does, the flavor will be just as good.... .
- Spoon Lemon Butter over fish and serve..
Barley with Red Onions and Black Olives
Total time: 20 minutes
Almost a 'winter' pilaf. Red onions are a bit sweeter than ordinary yellow onions; Greek olives add both color and flavor.
Ingredients:
- 1/2 cup (2.8oz, 80gr) quick-cooking barley
- 1 small red onion
- 1 cup (8oz, 240ml) chicken stock
- 1/4 cup Greek, dry-cured olives
- 2 tsp oil
Instructions:
- Chop red onion.
- Heat oil in small saucepan. Add onion and sauté until tender.
- Add barley, stock, cover and simmer until done, about 15 minutes. All stock should be absorbed.
- Roughly chop olives.
- Stir into barley, cover and let rest 1 - 2 minutes. Stir well and serve.
Cauliflower with Lemon
Total time: 25 minutes
Olive oil and lemon make a fresh-tasting finish to vegetables, almost like a light vinaigrette. Finish with lots of black pepper if you like.
Ingredients:
- cauliflower, 1/3 head - enough for 2 people
- 1 tbs olive oil
- 1 tbs lemon juice
- 1 tsp dried chives
- 1 tsp dried thyme
Instructions:
- Cut cauliflower into pieces, put into a steamer basket and steam over water for 15 - 20 minutes until fork-tender.
- Remove from pan and empty water.
- Heat oil in the same pan.
- Add lemon and herbs.
- Heat through and add cauliflower. Toss to coat and serve.
Cooking Schedule: 25 minutes |
Add lemon, mustard, stir well, brush on fish, bake |
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