CATFISH FILLET ROSEMARY ON WHOLE WHEAT MUFFIN & TOPPED WITH ITALIAN TOMATOES & GREEN ONIONS IN LEMON – WHITE WINE SAUCE

Very tasty.  And adaptable to other white fish. . .

For 3:

–catfish fillet (size of 3 decks of cards, three-fourths pound)

–rosemary (dried, 1 tablespoon, bottled)

–whole wheat muffin (separated and cut into half pieces to form a bed)

–Italian tomatoes (packaged, one-half cup)

–green onions (3 stalks, chopped)

–lemon juice (3 squirts, bottled)

–white wine (one-eighth cup)

–salt and pepper

–extra virgin olive oil

1 – Place the whole wheat muffin in the bottom of a covered baking dish.  Place the catfish fillet on top of the muffin.  Season with lemon juice, salt, and pepper (in that order).  Add white wine to the baking dish. 

2 – Pour Italian tomatoes atop the catfish.  Then sprinkle chopped green onions.  Finish with rosemary and extra virgin olive oil.

3 – Microwave on high for 8 minutes.  Catfish is done when it flakes.

4 – Serve the catfish and sauce hot, atop the muffin.

–catfish adapted from Edward Giobbi’s Eat Right, Eat Well—the Italian Way.

MEDITERRANEAN SEAFOOD TRIO OF SHRIMP – COD – CRAB MEAT WITH POTATOES – TOMATO – ONION & SEASONED WITH BASIL – OREGANO – MINCED GARLIC IN CLAM JUICE SAUCE ATOP JASMINE RICE

For 4:

–cod (size of 4 decks of cards, 1 pound)

–shrimp (half a dozen, already cooked, tail-off, shell off)

–crab meat (canned, 2 tablespoons)

–potatoes (2, medium, cut in 1-inch pieces)

–tomato (fresh, vine-ripened (if possible), medium, cut in 1 – inch pieces)

–onion (one-half, sliced)

–basil, oregano (fresh if possible; 2 tablespoons of each, fresh; or 1 teaspoon of each, dried)

–minced garlic (1 tablespoon)

–clam juice (bottled, one-fourth cup)

–salt and pepper (to taste)

–olive oil (several drops, to taste)

1 – Place the cut-up potatoes in a covered baking dish.  Add the tomato and onion.  Season with salt, pepper, and olive oil.  Microwave on high for 6 minutes. 

2 – When finished, nestle the cod amid the vegetables.  Season with salt, pepper, basil, oregano, minced garlic, and olive oil.  Microwave on high for 8 minutes. 

3 – When finished, top the cod with the cooked crab meat and cooked shrimp.  Microwave, to heat, for 1 minute more.

4 – Serve the cod and vegetables hot, atop jasmine rice (for recipe, see the microwave instructions that come with the brand you buy).

–recipe original.