Recipes: Main Entrees, Side Dishes

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Noodles with Roasted Fish and Cabbage

Thanks to Chef Keith Snow for this healthy, frugal dish. Mackerel and salmon are types of coldwater fish with high Omega-3 levels – so good for you!

Ingredients:

1 cup onion
1 tsp. oil
3 cups cabbage
1/2 tsp. caraway seeds
8 oz. broad or ruffled noodles
8 oz. mackerel (skin on) or other fish
1/2 cup scallions
1/4 cup dried bread crumbs
2 tsp. Maille Dijon mustard

Directions:

  1. Preheat the oven to 400° F (200° C).
  2. In a large skillet over medium heat, saute the onion in the oil for 1 minute. Add the cabbage and caraway seeds.
  3. Stir and saute for 5 minutes. Cover the pan, reduce the heat to low, and cook for 5 minutes.
  4. Add the noodles and toss to combine.
  5. Spoon into a shallow 2-quart (2-L) casserole. Place the fish, skin side down, on top of the noodles.
  6. In a small bowl, toss the scallions, bread crumbs, and mustard. Spread evenly over the fish.
  7. Bake until the fish is cooked through and the crumbs are golden brown, 17 to 20 minutes.

Chef’s Note: Calories: 379 Carbs: 47 Sodium: 323 Fat: 12 Fiber: 4 Protein: 20 Cholesterol: 85

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