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Full Online Book HomeLearning KitchenLow_fat - Seed-crushed Mahi-mahi
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Low_fat - Seed-crushed Mahi-mahi Post by :midibidi Category :Learning Kitchen Author :Unknown Date :March 2012 Read :1590

Click below to download : Low_fat - Seed-crushed Mahi-mahi (Format : PDF)

Low_fat - Seed-crushed Mahi-mahi

1 lb. fillet Mahi-Mahi -- cleaned and dried
salt and pepper -- to taste
1/4 cup dry bread crumbs
1 tbsp. black sesame seeds
1 tbsp. white sesame seeds
coarse salt

In a shallow pan, mix the 2 kinds of sesame seeds and salt. Make sure fish is clean and dry.

Sprinkle salt and pepper on flesh-side. Dredge fish in crust mixture.

Heat a cast-iron skillet over medium-high heat. When hot, add a little oil (olive or vegetable), and put the fish in the pan. If it does not sizzle, remove fish and wait another few minutes. The fish must sizzle!! Place fish in hot pan and weigh it down with another smaller heavy pan (or a weight of some type). Let it cook for 3 minutes. Turn over. Let it finish cooking (without weight). This makes sure that the flesh side is seared.

Let it cook for another 4 minutes. Remove and make sure it flakes. If not, cook for another minute until the fish flakes with a fork.
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3 ozs. fettucine 2 c. frozen broccoli, carrots and cauliflower 1 8 oz. pkg shrimp 1 T. margarine 1 T. cornstarch 12 t. chicken bouillon granules 14 t. minced garlic 18 t. lemon pepper seasoning 34 c. skim milk 2 T. Parmesan cheese In a large saucepan, bring 4 cups hot water to boiling. Add pasta; return to boiling. Reduce heat and boil for 8 minutes.Add shrimp and frozen vegetables. Return to boiling and simmer gently for 1-3 minutes until pasta is tender and shrimp is pink. Drain and leave in saucepan.While vegetables and pasta are cooking,

Low_fat - Quick Cajun Catfish Low_fat - Quick Cajun Catfish

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1/4 cup buttermilk 2 tsp dijon mustard 1/2 cup cornmeal 1 tsp salt 1 tsp paprika 1 tsp onion powder 1/2 tsp garlic powder 1/2 tsp dried thyme leaves 1/2 tsp ground cayenne pepper 1/2 tsp freshly ground black pepper 4 catfish fillets (1-1/4 lb total) 4 lemon wedges Preheat the broiler. Lightly oil a wire rack large enough to hold fish in a single layer. Put the rack on a baking sheet and set aside. In a medium bowl, whisk together buttermilk and mustard until smooth. In a shallow dish, combine cornmeal, salt, paprika, onion powder, garlic powder,