Evening Edge
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Fish With Puttanesca Sauce
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5:30 CHALLENGE: 5 INGREDIENTS, 30 MINUTES
I am frequently asked for recommendations for solo dining. Parchment packet cooking, especially using the microwave, is perfect for preparing one or two servings. Not only does the meal cook in a jiffy, there's virtually no cleanup.
Microwave parchment cooking is also a winning way to prepare fish. In this recipe, a fleshy white fish like cod is the platform for an Italian-inspired topping, an adaptation of puttanesca, a tomato sauce assertively flavored with olives and capers. Use a flavorful sauce as a base. I recommend one by Dave's Gourmet, the closest that I have found to homemade, available at Whole Foods and other specialty markets.
-- Jeanne Besser
Hands on time: Total time: 30 minutes Serves: 1
Ingredients:
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1 (4- to 6-ounce) cod or other fish fillet, about 1/2-inch thick
3 tablespoons tomato sauce
2 teaspoons pitted and sliced kalamata olives
1 1/2 teaspoons capers
1 teaspoon chopped fresh basil or parsley
Instructions:
Tear off a 10-by-14-inch piece of parchment paper. Fold in half. Place fish fillet to one side of the crease. Season with salt and pepper. Top with tomato sauce and sprinkle with olives, capers and basil. Fold over parchment and crimp edges to seal, forming a half-moon shape. Place on a plate. Microwave on high for 3 to 4 minutes, or until the fish flakes. Let stand 2 to 3 minutes. Serve in the parchment on a dinner plate.
Notes:
When cooking seafood, no matter what your method, use caution to prevent overcooking. Start with the minimum cooking time and try to get fish fillets of even thickness, or else tuck thin edges under to promote consistent cooking.
To make the meal: buttered orzo, steamed asparagus
Take the 5:30 Challenge. If you have a great-tasting main dish recipe that uses no more than five ingredients and can be made in 30 minutes or less, tell us. (Salt, pepper, water and oil for greasing a pan don't need to be included in the ingredient list.) Send recipes to 5:30 Challenge, The Atlanta Journal-Constitution, Sixth Floor, 72 Marietta St. N.W., Atlanta GA 30303. Or by e-mail to fivethirty@ajc.com.
To make the meal: buttered orzo, steamed asparagus
Take the 5:30 Challenge. If you have a great-tasting main dish recipe that uses no more than five ingredients and can be made in 30 minutes or less, tell us. (Salt, pepper, water and oil for greasing a pan don't need to be included in the ingredient list.) Send recipes to 5:30 Challenge, The Atlanta Journal-Constitution, Sixth Floor, 72 Marietta St. N.W., Atlanta GA 30303. Or by e-mail to fivethirty@ajc.com.
Nutrition:
Per serving: 134 calories (percent of calories from fat, 24), 21 grams protein, 4 grams carbohydrates, 1 gram fiber, 3 grams fat (trace saturated), 49 milligrams cholesterol, 535 milligrams sodium.
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