Low-Carb Lesson #50: Low-Carb Italian Fish Fillets

Low Carb Cooking 101: Low-Carb Lesson #50: Italian Fish Fillets

I promised my husband fish a few days ago, so tonight we’re having Italian Fish Fillets. I find that it takes more fish than beef to fill me up and make me feel completely satisfied, so I always count on one half pound of fish per person. That doesn’t mean that my family of four always polishes off two pounds of fish, but to my way of thinking it’s better to have too much (and have leftovers for lunch the next day) than it is to have too little.

You can use any firm white fish fillets for Italian Fish Fillets. But while cod, orange roughy, and flounder are wonderful prepared this way, I generally use tilapia simply because it’s cheaper. If I find a good sale, then I’ll go for the more expensive types of fish.

Here’s this evening’s menu:

• Italian Fish Fillets
• Easy Italian Salad
• Lemon Ice

Here’s the shopping list for the meal. You may very well already have some of these things on hand:

• 2 pounds fish fillets
• small sliced pepperoni rounds
• 1 onion
• 1 bag prewashed Italian salad greens
• 1/2 cucumber
• 8 cherry tomatoes or 1 medium tomato
• grated parmesan cheese
• shredded mozzarella cheese
• 1 15-ounce can stewed tomatoes and peppers
• 1 small package (4-serving size) sugar free lemon flavor gelatin
• 1 cup chilled sugar free lemon lime soda
• lemon juice
• Italian salad dressing (or salad dressing of your choice)
• Italian spice blend
• grated lemon peel
• nonstick spray (Garlic-flavored nonstick spray is very good if you have it.)
• paper towels

Here’s the game plan:

The Pepperoni Crisps need to be made ahead of time – anytime. They keep for weeks. Make lots; they’re great not only on salads but for snacking.

The Low Carb Lemon Ice needs to be made either the night before or in the morning before you serve the meal.

If the fish is frozen, take it out of the freezer the night before and put it in the refrigerator to thaw.

About 45 minutes before you plan to serve the meal, preheat the oven to 350 degrees.

Set the table before you begin preparing the meal. Everything goes very quickly once you get started.

Once the table is set, prepare the Italian Fish Fillets according to the recipe instructions and pop the baking dish into the preheated oven for 30 minutes.

Take the Low Carb Lemon Ice out of the freezer and set it aside on the counter while you prepare the salads and put them on the table.

As soon as the salads are on the table, put the semi-thawed lemon ice in the blender or beat it with a handheld electric mixture until it is smooth.

Spoon it into dessert dishes and put them in the freezer until it is time to serve dessert.

Take the Italian Fish Fillets out of the oven and immediately put them on the dinner plates.

Sit down to a well-deserved, relaxing meal. Don’t forget to serve the Low Carb Lemon Ice at the end!

And, finally, here’s the recipes:

Italian Fish Fillets Recipe

• 2 pounds fish fillets
• 1/2 cup finely chopped onion
• 1 15-ounce can stewed tomatoes and peppers
• 1 teaspoon Italian spice blend (or to taste)
• 1/4 cup grated parmesan cheese
• nonstick spray (Garlic-flavored nonstick spray is very good if you have it.)

Preheat the oven to 350 degrees.

Spray a 9-inch by 13-inch baking dish with the nonstick spray.

Rinse the fish fillets in cold water and pat them dry, then place them in the baking dish. Layer the onions and then the stewed tomatoes and peppers over the fish. Sprinkle them with the Italian seasoning blend, then with the grated Parmesan cheese.

Bake the fish at 350 degrees for 30 minutes or until the fish flakes easily when tested with a fork.

Reheats well.

Serves 4 to 6.

Easy Italian Tossed Salad With Pepperoni Crisps Recipe

• 1 bag prewashed Italian salad greens
• 1/2 cucumber, sliced
• 8 cherry tomatoes or 1 medium tomato
• 15 small pepperoni crisps, crumbled (***See recipe below.)
• shredded mozzarella cheese (optional)
• Italian salad dressing or salad dressing of your choice (I particularly like Kraft Zesty Italian.)

Wash and slice the cucumber, but do not peel. (There’s lots of good fiber in the peel.) Quarter each cucumber slice and set aside.

Quarter the cherry tomatoes or, if you are using a whole tomato, wash, seed, and chop it into small bite-sized pieces. Set aside.

Place 1 to 2 cups of the Italian salad greens in the salad bowls or on small salad plates. Divide the cucumber and tomatoes between the salad bowls. Crumble 4 pepperoni crisps onto each salad, then sprinkle the salads with the shredded mozzarella cheese.

Drizzle the dressing over the salads and serve.

Serves 4.

Pepperoni Crisps Recipe

• small sliced pepperoni rounds
• paper towels

Line a microwave platter or dish with 2 layers of paper towels. Separate the slices on pepperoni and place them on a single layer on top of the paper towels. Cover the pepperoni slices with another paper towel.

Microwave on high for 4 to 5 minutes. Using yet another paper towel, blot any grease that has appeared on the pepperoni slices. Recover the slices with the paper towel and continue microwaving on high for an addition 4 to 8 minutes, or until the pepperoni is completely dried and crisp. (The actual microwave time will vary depending upon the strength of your microwave.)

Remove the now crisp pepperoni slices from the microwave and blot them with a paper towel a second time. Cool and store in a Zip Lock bag or small covered container in the refrigerator.

Makes as many crisps as you have pepperoni, but only 16 are required to make 4 salads.

***Note: Pepperoni crisps will keep indefinitely in the refrigerator. Store them in a Zip Lock bag or a small covered container.

Low Carb Lemon Ice Recipe

• 1 small package (4 serving size) sugar free lemon flavor gelatin
• 1 cup boiling water
• 1 cup chilled sugar free lemon lime soda
• 3 tablespoons lemon juice
• 1/2 teaspoon grated lemon peel

In a medium-sized bowl, stir the boiling water into the gelatin in for at least 2 minutes, or until the gelatin is completely dissolved.

Stir the diet lemon-lime soda, lemon juice, and grated lemon peel into the gelatin mixture.

Pour the gelatin mixture into a 9-inch square pan and cover it tightly with plastic wrap. Place the covered pan in the freezer for 3 hours.

Remove the pan from the freezer and let it stand at room temperature for 10 minutes. Beat the mixture with a blender, an electric mixer, or an egg beater until it is smooth. Spoon the lemon ice into individual serving dishes.

Store any the leftovers in the freezer.

Makes 6 servings.

More Low Carb Cooking 101 Recipes.