Editors of Womans Day - Womans Day Friday Night is Seafood Night published

Available in the same series:Monday Night is Chicken NightTuesday Night is Pasta NightWednesday Night is VegetarianThursday Night is Hearty Meat Copyright 2010 Filipacchi Publishing, a division of Hachette Filipacchi Media U.S., Inc. First published in 2010 in the United States of America by Filipacchi Publishing 1633 Broadway New York, NY 10019 Womans Day is a registered trademark of Hachette Filipacchi Media U.S., Inc. All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without permission in writing from the publisher. First eBook Edition: April 2010 ISBN: 978-1-933231-89-1 FILLETS OVEN SERVES 4 ACTIVE: 8 MINUTES TOTAL: 20 MINUTES 1 lb frozen fish fillets or steaks 4 tsp olive oil tsp pepper 1 cup chopped onion 2 tsp minced garlic tsp ground cumin tsp cinnamon 1 can (14 to 15 oz) diced tomatoes cup pitted Kalamata or other olives, halved Heat broiler. Line a rimmed baking sheet with nonstick foil.

Place fish on pan and drizzle with 2 tsp of the olive oil. Sprinkle with the pepper. Broil as package directs until fillets are just cooked through. Meanwhile, heat remaining 2 tsp oil in a large saucepan. Add onion; cover and cook 5 minutes, stirring occasionally, until tender. Add garlic, cumin and cinnamon, and cook, stirring, 1 minute or until fragrant.

Stir in tomatoes and olives, and bring to a simmer. Simmer 3 minutes for flavors to blend. Spoon about cup sauce over each serving of fish. PER SERVING: 184 cal, 19 g pro, 10 g car, 3 g fiber, 7 g fat (1 g sat fat), 43 mg chol, 354 mg sod

BASS SKILLET SERVES 4 ACTIVE: 10 MINUTES TOTAL: 22 MINUTES 1 Tbsp olive oil 1 cup sliced onion 12 oz zucchini and/or yellow squash 2 cloves garlic, sliced 1 can (19 oz) cannellini beans, rinsed and drained 1 can (8 oz) tomato sauce cup water 1 tsp chopped fresh rosemary tsp pepper Four 6-oz striped bass, black cod or mahi-mahi fillets (about in. thick) Heat 1 tsp of the oil in a large nonstick skillet. Add onion; saut 3 minutes.

Add squash; saut 2 minutes. Add garlic; saut 1 minute or until fragrant. Add beans, tomato sauce, water, rosemary and pepper; stir and bring to a boil. Reduce heat; place fish on top. Cover and simmer 7 to 8 minutes until fish is just cooked through. PER SERVING: 340 cal, 37 g pro, 28 g car, 8 g fiber, 8 g fat (1 g sat fat), 136 mg chol, 632 mg sod

FLOUNDER OVEN SERVES 4 ACTIVE: 15 MINUTES TOTAL: 35 MINUTES 1 lb red potatoes, scrubbed and cut in 1-in. chunks 1 cup (4 oz) shredded Cheddar cheese cup milk cup thinly sliced scallions tsp each salt and pepper 1 large egg 1 lb flounder or sole fillets, cut in 1-in.-wide strips 1 cups crushed baked potato chips tsp each paprika and salt cup tartar sauce cup grape or cherry tomatoes, cut up Heat oven to 450F. chunks 1 cup (4 oz) shredded Cheddar cheese cup milk cup thinly sliced scallions tsp each salt and pepper 1 large egg 1 lb flounder or sole fillets, cut in 1-in.-wide strips 1 cups crushed baked potato chips tsp each paprika and salt cup tartar sauce cup grape or cherry tomatoes, cut up Heat oven to 450F.

Set a wire rack on a foil-lined (for easy cleanup) rimmed baking sheet; coat rack with nonstick spray. Cook potatoes in lightly salted boiling water 10 to 15 minutes until tender. Drain; return to pot and mash with a potato masher. Add cheese; stir until melted. Add milk, scallions, salt and pepper; stir to blend. Cover to keep hot.

While potatoes cook, beat egg in a bowl until foamy. Add fish strips; toss to coat. In another bowl, mix crushed chips, paprika and salt. Put a few fish strips at a time into chip mixture. Using a fork, toss strips to coat. Place on prepared rack.

Bake 10 minutes, or until coating is crisp and fish is cooked through. With a broad spatula, transfer fish to a platter. Mix tartar sauce and tomatoes. Serve with the fish. PER SERVING: 706 cal, 34 g pro, 62 g car, 6 g fiber, 36 g fat (11 g sat fat), 149 mg chol, 1,421 mg sod

FLOUNDER OVEN SERVES 4 ACTIVE: 15 MINUTES TOTAL: 45 MINUTESLIME TARTAR SAUCE cup light mayonnaise 1 tsp grated lime zest 2 Tbsp lime juice 1 Tbsp capers, chopped FISH N CHIPS 2 large russet potatoes, cut in -in. spears Nonstick cooking spray tsp each salt and pepper 1 large egg 1 tsp low-sodium Old Bay Seasoning (McCormick) 1 cups panko bread crumbs 1 lb flounder, tilapia or catfish fillets, halved lengthwise Heat oven to 450F.

Youll need two rimmed baking sheets lined with foil; coat with nonstick spray. 2. SAUCE: Stir ingredients in small bowl, cover and refrigerate. 3. FISH N CHIPS: Place potatoes on a baking sheet, coat with nonstick spray, sprinkle with salt and pepper and toss. Bake 30 minutes, turning after 15 minutes.

Meanwhile, beat egg and Old Bay Seasoning in pie plate or shallow bowl with fork until foamy. Place panko crumbs on a sheet of wax paper. Dip fish in egg mixture, roll in crumbs to cover and place on second baking sheet. Coat fish with nonstick spray and bake 12 minutes or until fish is cooked through and browned. Serve with Lime Tartar Sauce and potatoes. thick) 8 corn tortillas, warmed as package directs 1 avocado, diced cup sliced radishes ACCOMPANIMENTS: light sour cream, salsa Toss cabbage and 1 Tbsp of lime juice in a bowl. thick) 8 corn tortillas, warmed as package directs 1 avocado, diced cup sliced radishes ACCOMPANIMENTS: light sour cream, salsa Toss cabbage and 1 Tbsp of lime juice in a bowl.

Mix remaining lime juice, 1 Tbsp of cilantro, the oil and chili powder in a pie plate. Add fish, turn; marinate 10 minutes. Coat outdoor grill or stovetop grill pan with nonstick spray; heat. Add fish; cook 5 to 7 minutes, turning once, until just cooked through. Remove to plate and break into chunks. Fill tortillas with cabbage, fish, avocado, radishes and remaining cilantro.

Top with accompaniments as desired. PER SERVING: 382 cal, 34 g pro, 31 g car, 6 g fiber, 14 g fat (2 g sat fat), 45 mg chol, 183 mg sod

HALIBUT OVEN SERVES 4 ACTIVE: 5 MINUTES TOTAL: 20 MINUTES