Poached Cod
-----------
Preheat oven to 350F.
In an oven safe dish combine cod, sliced tomatoes, olive oil, and minced
garlic, parsley, chopped zucchini, calamata olives, juice of half a lime
(optional) salt and pepper. Poach until fish flakes easily when tested with
a fork.
From: MS Dietary Home Page  www.2x2.co.nz/ms/
Adpated by Patti Vincent


Crusty Fish
-----------
4 oz. fish
1 egg
l-2 Tbsp. water
1/4-1/3 C nut flour
Pepper

Crack egg into small bowl and beat egg. Add water to egg and beat both
together. Add a little pepper to egg mixture and beat it. Place
nut flour on a plate.
Dip fish in egg mixture, and dip moistened fish in nut flour. Coat fish
with flour on both sides. For thicker coating, repeat above procedure. If
egg is left, add nut flour until your batter is thick. Make a pancake out
of it and place it in the same pan with fish.
From: Elaine at www.elainecase.com/eclowcarbrecipe.html


Louisiana Fillets
-----------------
2 Tbsp olive oil (substituted for butter in original recipe)
2 1/2 pounds of fish fillets - sole, trout, snapper or catfish
2 Tbsp lemon juice
3/4 tsp. lemon and pepper spice
1/8 tsp. crushed red pepper
1/8 tsp. garlic powder

Preheat oven to 350F. Heat oil with lemon juice in a shallow pan. Coat both
sides of fillets with this mix. Lay fillets side by side, overlapping
slightly if necessary, in a pan. Mix spices together, and sprinkle over
fillets. Bake for 20-25 minutes, depending on size of fillets and type of
fish (catfish bakes the longest). Also, the pan may blacken, but that's
fine, the liquid will keep the fish moist. Serve immediately.
From: Susan Craig in _3 Rivers Cookbook III_


Flounder Fillet with Dill Vegetables
------------------------------------
2 Tbsp olive oil (substituted for butter in original recipe)
1 tsp. dill weed
2 garlic cloves, minced
1 carrot, cut in thin strips
1 fresh tomato, diced
1 pound fresh flounder filet

Heat oil in skillet over low heat. Add dill and garlic. Stir to prevent
browning. Add carrots and sauté for 7 minutes. Add tomato and continue to
sauté for 5 minutes. Place flounder fillet in the center of a square of
foil. Pour carrot-tomato mixture over the fish. Fold foil so that fish is
completely enclosed. Place in baking dish and bake for 7-10 minutes in a
325F oven. Serve immediately
From Catherine Connell in _3Rivers Cookbook III_


Baked Haddock with Tomatoes
---------------------------
1 lb frozen haddock fillets, thawed
2-3 Tbsp. olive oil
1 medium onion, chopped
1 medium green pepper, chopped
1 lb can tomatoes, chopped plus juice
2 tsp. arrowroot powder
3 Tbsp. fresh parsley, chopped (or 1 Tbsp. dried, but fresh is better)
1/2 tsp. dried basil
1/8 tsp. black pepper
2 tsp. lemon juice (optional if tomatoes are acidic)

Sauté onion and pepper in oil about 5 min until soft. Stir in everything
else except fish and lemon juice and cook over medium heat 5-10 min until
it thickens. Spread half the sauce in the bottom of a 9x9" baking
dish. Layer the fish on top and sprinkle with lemon juice. Top with rest
of sauce. Bake uncovered 375F 10 min until flaky (test the fish with a
fork).
Adapted from Diana Hamilton in rec.food.recipes


Mackerel Pizzaiola
------------------
2 whole mackerel, 1 1/2 to 2 pounds each
3 garlic cloves, chopped
1 Tbsp chopped fresh parsley
pepper to taste
2 tsp chopped fresh oregano or 1/2 tsp dried
2 Tbsp chopped fresh basil or 1/2 tsp dried
1 (14 oz) can Italian peeled tomatoes, drained and chopped

Preheat oven to 350F. Slash mackerel diagonally, 3 times on each side, 3/4
to 1 inch deep. Place fish in an oiled 13" x 9" baking dish. Cover fish
with tomatoes, garlic, basil, parsley and pepper. Bake 35 minutes, or until
fish flakes when tested with a fork.  Serve with pan sauce.
From: _365 Easy Italian Recipes_ by Rick Marzullo O'Connell


Baked Salmon
------------
Preheat oven to 350F
Arrange salmon fillet in baking dish srayed with olive oil.
Blanch, peel, seed and slice tomatoes.
Arrange tomatoes on fish.
Add garlic, ginger, chopped fresh dill, salt and pepper.
Bake until fish is cooked but still moist.
From: MS Dietary Home Page  www.2x2.co.nz/ms/


Another version of Baked Salmon
-------------------------------
Salmon Fillet
2 Tomatoes(sliced)
1 large white onion(sliced)
Extra Virgin Olive Oil
Salt and freshly ground pepper

Place salmon on a piece of tin foil large enough to wrap fish for oven.
Place a layer of onions over salmon and top with sliced tomatoes,
drizzle extra virgin olive oil over fish.
Salt and pepper to taste.
Wrap fish and bake in 400 oven for 25 minutes or until fish is opaque.
From: MS Dietary Home Page  www.2x2.co.nz/ms/


Salmon with Leeks
-----------------
Julienne medium size leeks and wash thoroughly in strainer.
Preheat oven to 450°F.
Place the salmon fillets in an oven-safe dish and marinate in
lime or lemon juice, olive oil, minced fresh ginger, salt and pepper.
Marinate covered in refrigerator at least 30 minutes.
Meanwhile, blanch the leeks in boiling water for 3 minutes and drain.
Toss leeks with olive oil, lime or lemon juice, salt and pepper.
Remove salmon to a plate and pour leeks and marinade into the oven-safe
dish.
Place salmon on top of leeks skin side down.
Bake until cooked through, about 15-20 minutes or
until fish flakes easily when tested with a fork.
Sprinkle with minced chives or parsley.
Decorate with lemon or lime slices if desired.
From: MS Dietary Home Page  www.2x2.co.nz/ms/


30 Minute Dill-Baked Salmon
---------------------------
4 salmon fillets (each 6 ounces)
1/2 teaspoon salt 
1/4 teaspoon pepper
2 tablespoons lemon juice 
1 tablespoon chopped fresh dill
4 lemon slices

3 chopped shallots
1 chopped garlic clove 
2 tablespoons olive oil 

fresh spinach
2 cups lightly packed basil
1/4 cup broth or stock

Place salmon fillets on baking pan. Mix salt and pepper; sprinkle half over
fish with lemon juice and chopped fresh dill. Top with lemon slices. Bake
at 350F for 15 minutes. Sauté shallots and chopped garlic clove in olive
oil for 6 minutes. Add [two 10-ounce packages] fresh spinach and basil;
cook 8 minutes. Add remaining salt mixture and broth or stock. Boil 4
minutes. Serve salmon on greens.
Adapted from Family Circle Nov. 98


Salmon Steaks with Watercress and Dill
--------------------------------------
1 bunch watercress, washed and stems removed
1 tsp dillweed
4 salmon steaks (about 1 3/4 pounds)
1 tablespoon lemon juice
1 tablespoon olive oil

Put the watercress in the bottom of a 2-quart baking dish and lay the
salmon steaks on top. In a small bowl, mix together the lemon juice, oil,
and dill, and pour over the fish. Cover and bake at 350 for 30 minutes or
until fish flakes easily with a fork. Note: Good hot or cold. (Serves 4)
From: the Fannie Farmer cookbook, via Vickie 
Adapted by Patti Vincent


Red Snapper Vera Cruz
---------------------
4 red snapper fillets (4 ounces each)
1/4 c fresh lime juice
1 T fresh lemon juice
1 t chili powder
1 plum tomato coarsely chopped
4 green onions, sliced in 1/2 inch lengths
1/2 c chopped Anaheim pepper
1/2 c chopped red bell pepper
cilantro for garnish

Place red snapper in a shallow baking dish. Combine lime juice, lemon juice
and chili powder in measuring c. Pour over snapper. Marinate 10 minutes,
turning once or twice. Sprinkle onions, tomato and peppers over snapper.
Cover. Bake at 350 for 30 minutes or just until snapper flakes in center.
Let stand, covered, 4 minutes before serving. Garnish with fresh cilantro.
From: http://lark.cc.ukans.edu/~lash/recipes/
Adapted by Patti Vincent


Sicilian Swordfish
------------------
Wash and dry fish and dredge in nut flour.
Brown fish. In a saucepan stir:
 garlic
 olive oil
 whole, canned tomatoes
 chopped celery, onions
 currants (optional)
 capers
 Sicilian olives (green pitted).

Cook on medium heat for 10 minutes.
Place fish in baking dish and cover with sauce.
Bake at 350° for 20 minutes.
From: MS Dietary Home Page  www.2x2.co.nz/ms/


"Irwin's Trout"
---------------
Whole rainbow trout, no head or tail and filleted, but one piece.
Place some extra virgin olive oil inside the fish. 
Pepper
Lemon slices
Tomato slices
Rosemary
Thyme

Close the trout, place in parchment paper tightly sealed and baked at 350F
for about 15 minutes.
From: MS Dietary Home Page  www.2x2.co.nz/ms/


Baked Fish with Stuffing
------------------------
1 large whitefish (2-3 pounds) or other fish
lemon juice to taste
1/4 cup oil
1 tsp cayenne 1 tsp cumin (optional)

Heat oven to 350F. Wash fish, sprinkle with lemon. Let stand for 30
minutes, drain. Coat fish with oil and spices, and place in a baking pan.

Stuffing:
1/3 cup pine nuts or shredded almonds
2 tbsp olive oil (recipe said butter, but oil will work)
1 cup parsley chopped
3 cloves garlic crushed
allspice to taste

Sauté nuts in oil until lightly brown. Add parsley and spices and sauté for
1 minute  Stuff raw fish with the mixture. To prevent fish from drying,
wrap with lightly oiled foil  Bake for 30-40 minutes, or until fish is
tender and easily flaked, makes 4-5 servings.
From: _Eat Right for your Type_, by Peter D'Adamo


Linda's Fast Lemon Fish
-----------------------
1 pound whitefish or sole fillets
1/4 cup lemon juice
1 teaspoon olive oil
1/2/ teaspoons white pepper
1 small onion, thinly sliced
1 teaspoon dried parsley flakes

Cut fish into serving-size pieces. Place in an ungreased 11"x7"x2" baking
dish. Drizzle with lemon juice and oil; sprinkle with pepper.
Arrange onion slices over fish; sprinkle with parsley. Cover and let stand
for 5 minutes. Bake at 350F for 20 minutes or until fish flakes easily with
a fork.
From: Quick Cooking, Sept/Oct 1998
Adapted by Patti Vincent