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One-dish fish.

There's no way to guarantee seafood dinners that come out perfect every time, but one cooking method offers hope for those who consistently over- or under-cook fish. It's called Pan-Bake. Actually, PanBake is a cross between baking and poaching that has little to do with pans or skillets, because most of the cooking is done in individual serving dishes.

Inexpensive cod or sole fillets are combined with vegetables or fruits and a sauce containing just enough liquid to moisten the fish and protect it from careless cooking.

Pan-Bake practitioners range from homemakers to executive chefs who like seafood recipes that are easy to make, affordable, and great-looking on a plate.

The challenge of making a gourmet dish from a common cod fillet can get the creative juices flowing. And recipe variations appear to be unlimited, as the following chef-designed dishes show. Most can be made in both conventional and microwave ovens. If the sauces and accompaniments are prepared ahead, cooking time before meals is only eight to ten minutes.

Pan-Bake Southwest Sole

(Makes 6 servings) 4 medium carrots, peeled and

cut julienne style 1/2 head (about 3 cups) jicama, peeled

and cut julienne style 4 green onions, sliced 4 tablespoons margarine Dash salt, if desired Dash pepper 6 North Atlantic sole,

cod, or scrod fillets 3/4 cup salsa 3/4 cup dry white wine 1 avocado, peeled and cut

into 6 wedges 1 bunch cilantro Jalapeno peppers, green onions,

or lime slices for garnish Saute carrots, jicama, and onions in margarine until crisp-tender, about 5 minutes. Salt and pepper to taste. Place vegetables in ovenproof pan. Roll 1 avocado wedge and 1 cilantro sprig in each fish fillet. Place on top of vegetables. Pour salsa and wine over all. Bake in preheated 450 degrees F. oven about 15 minutes (25 minutes if fish is frozen) or until fish is opaque and flakes easily when tested with fork. Garnish with jalapeno peppers, onions, or lime slices, if desired.

Microwave directions: In 2-quart oblong microwave dish, place margarine and carrots. Cover with lid or plastic wrap. Microwave at High (100%) 2 minutes. Add jicama and onions. Microwave at High, covered, 4 minutes. Stir. Top with fish fillets; place thickest portion of fillets to outside of dish and fold as necessary to fit dish. Top with salsa and white wine. Tuck avocado and cilantro into center. Cover with plastic wrap. Microwave at High 5-7 minutes for thawed fish and 8-10 minutes for individually frozen fish fillets.

Okkar's Iceland Pan-Bake

Fillet of Cod

(Makes 2 servings) Salt, if desired Freshly ground black pepper 1 pound North Atlantic

cod fillets, 1" thick 1 leek (white portion only) 2 tablespoons margarine 4 ounces (1 cup) sliced

fresh mushrooms 1 small onion, sliced 2/3 cup dry white wine 2 tablespoons chopped parsley Tomato flower, for garnish Preheat oven to 450 degrees F. Salt and pepper fish to taste. Cut leek in half lengthwise and slice thinly into half circles. Melt 1 tablespoon margarine, and saute mushrooms, onion, and leek until soft. Spoon vegetables into casserole dish. Top with seasoned cod. Pour white wine over cod. Cover and bake in preheated oven 20 minutes. When ready to serve, uncover, brush with remaining tablespoon margarine, and sprinkle with chopped parsley. Garnish with tomato flower.

For frozen fish: Unwrap I -pound frozen package of North Atlantic cod, haddock, ocean perch, sole, or flounder; allow fish to stand at room temperature about 20 minutes. With sharp knife, cut into two equal pieces. Bake fish on vegetables about 35-40 minutes.

North Atlantic

Pan-Bake Garden Scrod

(Makes 6 servings) 2 ounces polyunsaturated cooking oil 4 carrots, cut julienne style 4 zucchini, cut julienne style ]2 fresh mushrooms, sliced 4 small onions, sliced 12 tomatoes, diced 1/3 cup white wine 1/3 cup fish stock 2 tablespoons lime juice 1 cup basil sprigs, cut julienne style Salad oil and parchment paper,

if desired Salt and pepper, if desired 6 6-ounce North Atlantic scrod,

cod, or sole fillets, frozen 6 whole basil sprigs 1 lemon, sliced Heat oil in medium saucepan. Saute carrots, zucchini, mushrooms, and onions until tender-crisp. Remove from heat. Cook tomatoes in liquids and reduce by half. Add julienned basil and cook additional minute.

Place sauteed vegetables on oiled parchment paper cut in half-heart shapes (or place in 6 individual casserole dishes). Salt and pepper fish to taste. Place fish portions on top of vegetables and cover with tomato-basil mixture. Seal parchment and place on baking pan (or seal casserole dishes with foil). Bake in preheated 450' F. oven about 15 minutes. (If using thawed fish, bake at 375 F. 8-10 minutes.) With spatula, transfer fish and vegetables from parchment packages onto plates, or serve in individual casseroles. Garnish each fish fillet with basil sprig and lemon slice.

Microwave directions: Cook white wine and fish stock, uncovered, at High (100%) 10 minutes. Stir twice. Add vegetables and julienned basil. Cover and cook at High 3 minutes. Place fish portions in individual casserole dishes; top with vegetable mixture. Cover and bake at High 8 minutes; rotate dishes once. (If using thawed fish, bake at High 5 minutes.)

North Atlantic Pan-Bake

Scrod Provencale

(Makes 6 servings) 3 ounces olive oil 1/3 pound sliced red onions 1/3 pound diced celery 2 cloves garlic, crushed 1 pound diced tomatoes 1 1/2 ounces tomato paste 1/2 cup dry white wine 1 cup clam juice 2 tablespoons chopped parsley 1/2 tablespoon oregano 1 teaspoon grated orange peel Dash cayenne pepper Dash salt and pepper, if desired 1 bay leaf 6 6-ounce North Atlantic cod

or scrod fillets, frozen Garlic toast, olives, and

parsley for garnish In large saucepan, heat olive oil, and add onions, celery, and garlic. Saute' vegetables until limp. Add tomatoes, tomato paste, wine, and clam juice. Bring to boil, then reduce to simmer. Add remaining ingredients except fish and garnishes. Simmer 30 minutes. Keep hot. Place fish portions in 6 individual casserole dishes. Top with sauce, and bake in preheated 450' F. oven about 15 minutes. (If using thawed fish, bake at 4251 F. 10-12 minutes.) Remove bay leaf. Garnish with parsley, olives, and garlic toast.

Microwave directions: Cook oil, onions, celery, and garlic at High (100%) 3 minutes. Add tomatoes, tomato paste, wine, and clam juice. Cook at High, uncovered, 4 minutes; stir once. Add remaining ingredients except fish and garnishes. Cover and cook at Low (30%) 10 minutes. Place fish portions in 6 individual casserole dishes, top with sauce, and cover. Bake 8 minutes at High; rotate dishes twice. (If using thawed fish, cook at High 5 minutes; rotate once.)

Tip: For heartier Pan-Bake, add thin-sliced potatoes and carrot strips to other vegetables.

North Atlantic

Pan-Bake Cod Biarritz

(Makes 6 servings) 6 6-ounce North Atlantic cod or

scrod fillets, frozen 1 1/2 cups carrots, sliced in rounds 2 1/4 cups sliced potatoes 5 tablespoons margarine 1 1/2 cups yellow onions, cut

in large dice 3/4 cup sliced celery 3/4 cup chopped green pepper 2 teaspoons salt, if desired 1 1/2 teaspoons oregano 1/2 teaspoon cayenne pepper 3 tablespoons white wine 3/4 cup water Partially thaw fish fillets, and cut into large chunks. Saute' carrots and potatoes in margarine about 5 minutes. Add remaining vegetables and seasonings and simmer 3 minutes longer. Add wine, water, and fish. Transfer to 6 individual casserole dishes and bake in preheated 400' F. oven 5-8 minutes.

Microwave directions: Place margarine and onions in large casserole dish and bake at High 100%) 3 minutes. Add remaining vegetables, salt, and water. Cover and bake at High 5 minutes; stir once. Reduce power to Medium-High and bake additional 3 minutes. Remove cover. Add oregano, pepper, and wine; stir gently. Add fish and bake at High 3 minutes. Serve in individual casserole dishes.

North Atlantic

Pan-Bake Pesca Pasta

(Makes 6 servings)

9 ounces margarine 24 ounces fettucini, cooked al

dente and drained 36 ounces spaghetti sauce 6 ounces yellow onion, cut

julienne style 6 ounces green pepper, cut

julienne style 6 6-ounce North Atlantic cod

or scrod fillets, thawed 1 teaspoon salt and pepper, if desired 1/4 cup dry red wine (or Pernod) 6 ounces black olive rings 4 1/2 ounces grated Parmesan cheese 9 ounces shredded mozzarella cheese in large saute pan, melt 3 ounces margarine. Add pasta and sauce and blend well. Keep hot. in second saute pan, melt 3 ounces margarine and saute vegetables until firm, then remove from pan. Add remaining margarine to second pan. Season fish with salt and pepper, and saute' on both sides until golden. Deglaze with wine. To assemble, place pasta in 6 individual casserole dishes. Top with fish, vegetables, and olive rings. Blend both cheeses and sprinkle on top. Bake in preheated 350' F. oven until cheese melts and is golden brown, about 15 minutes.

North Atlantic Pan-Bake

Scrod Pan-Asian

(Makes 6 servings) Margarine 12 green cabbage leaves 6 6-ounce North Atlantic cod

or scrod fillets, frozen 2 leeks, cut julienne style 3 carrots, cut julienne style 6 (3-leaf sprigs) fresh mint leaves 6 (3-leaf sprigs) fresh basil leaves 6 slices ginger root 1/4 teaspoon chili powder 6 tablespoons sake or dry sherry 6 tablespoons low-salt soy sauce Cooked rice Cut 6 sheets of aluminum foil to I I " x 16 " and lightly spread with margarine. For each serving, place 2 cabbage leaves on foil. Place fish on cabbage and top with equal portions of vegetables, herbs, wine, and soy sauce. Fold each foil pack tightly to lock in juices. Bake in preheated 450' F. oven about 15 minutes, or grill in foil 15 minutes. (If using thawed fish, bake at 375' F. 8-10 minutes.)

With spatula, transfer cabbage leaf pouch from foil to plate or place over bed of rice. Remove ginger slice before serving.

Microwave directions: Place 2 cabbage leaves in each of 6 individual casserole dishes. Add fish and top with vegetables, herbs, wine, and soy sauce. Cover with plastic wrap. Bake at High (100%) 8 minutes; rotate dishes twice. (If using thawed fish, bake at High 5 minutes; rotate once.) Remove ginger slice and serve in casserole dishes.

North Atlantic Pan-Bake

Sole Chesapeake

(Makes 4 servings) 1 egg 6 ounces low-fat mayonnaise 1/4 teaspoon Old Bay Seasoning

or seasoned salt 1/4 teaspoon cayenne pepper 1/4 teaspoon Worcestershire sauce 1 teaspoon dry mustard 1/4 teaspoon baking soda 4 teaspoons chopped parsley 11 ounces crab meat (or crab-meat substitute) or small shrimp 4 6-ounce North Atlantic sole or cod fillets, frozen 1 ounce lemon juice 2 ounces bread crumbs 1 tablespoon softened margarine Mix egg, mayonnaise, seasoning, cayenne, Worcestershire sauce, mustard, baking soda, and parsley. Add crab or shrimp to mixture and fold in. Place fish portions in individual casserole dishes. Moisten tops of fish with lemon juice. Spread crab or shrimp mixture over fish. Combine bread crumbs with margarine, and spread crumbs over fish. Bake in preheated 450' F. oven about 15 minutes, until bread crumbs are golden brown. (If using thawed fish, bake at 375' F. 8-10 minutes.) If bread crumbs brown too quickly, seal casseroles with foil. Remove foil last 5 minutes of baking.
COPYRIGHT 1989 Saturday Evening Post Society
No portion of this article can be reproduced without the express written permission from the copyright holder.
Copyright 1989 Gale, Cengage Learning. All rights reserved.

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Title Annotation:includes recipes
Author:Irwin, Christopher
Publication:Saturday Evening Post
Date:Apr 1, 1989
Words:1870
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