Walnuts are a tasty, healthful choice when planning quick, nutritious meals. Walnuts are also the main “non-fish” source of the valuable omega-3 fatty acids. When combined with fish, as they are in this recipe, the result is a light, heart-healthy entree.
The walnuts’ delightful flavor and crunchy texture is further enhanced by toasting, which occurs during the baking process. Marinating the fish in hot pepper sauce-seasoned buttermilk gives it a delightfully different taste and a marvelous texture. The marinade also causes the crushed walnuts to adhere nicely to the fish’s surface.
The fresh peach salsa is a colorful addition and provides the perfect complement in taste and texture. If peaches are not available, any colorful fresh fruit can be substituted for them. I like to serve warm whole-wheat tortillas with this sophisticated dish.
WALNUT-CRUSTED SEA BASS WITH SUMMER PEACH SALSA
Preparation time: 25 minutes
Marinating time: 6 hours or overnight
Cooking time: 12-15 minutes
Yield: 4 servings
1 pound sea bass, or any firm white fish, cut into 4-ounce pieces
1 cup buttermilk
1/2 teaspoon hot pepper sauce
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2 tablespoons fresh lime juice
1/4 teaspoon salt
1 large shallot, finely chopped, about 1/4 cup
1 can (4 ounces) diced green chilies, drained
2 tablespoons chopped cilantro
6 large peaches, peeled, chopped, about 4 cups
1/2 cup ground or crushed walnuts
Toasted walnut halves, cilantro sprigs, optional
1. Place sea bass in 13- by 9-inch glass baking dish. Combine buttermilk and hot pepper sauce in small bowl; pour over fish, turning to coat. Cover and refrigerate 6 hours or overnight.
2. For fruit salsa, combine lime juice and salt in large bowl; stir until salt has dissolved. Stir in shallot, green chilies and cilantro. Add peaches and mix well. Set aside.
3. Heat oven to 400 degrees. Put walnuts on plate, or in shallow bowl. Remove fish from buttermilk and press into walnuts, coating each side evenly. Place fish on baking sheet sprayed with non-stick vegetable oil spray and spray fish lightly with cooking spray. Bake until golden and fish flakes when tested with fork, about 12 to 15 minutes. Place each piece on plate; surround with salsa. Garnish with walnut halves and cilantro, if desired.
Nutrition information per serving:
Calories …. 295 Fat ………… 11 g Cholesterol .. 50 mg
Sodium … 240 mg Carbohydrates .. 22 g Protein ……. 22 g
Q.I received this recipe from a friend and have made it many times. Is it possible to lighten it up without changing the flavor? I don’t like the taste of the pureed prunes added to some recipes as a fat replacement.
Millie, Bloomington, Minn.
BLUEBERRY BREAD
Preparation time: 10 minutes
Cooking time: 60-70 minutes
Yield: 24 servings
4 large eggs
3/4 cup vegetable oil
1/2 cup melted butter
3 cups plus 2 tablespoons flour
2 cups sugar
1 tablespoon cinnamon
1 teaspoon baking soda
1/2 teaspoon salt
2 cups fresh blueberries
1 1/2 cups chopped walnuts
1. Heat oven to 350 degree. Whisk eggs, oil and butter together in large bowl. Sift flour, sugar, cinnamon, baking soda and salt together in separate bowl.
2. Add dry ingredients to liquid ingredients; stir until just combined. Add blueberries and walnuts, mix very lightly. Batter will be thick. Spoon batter into greased 9- by 5-inch loaf pan. Bake until wooden pick inserted in center comes out clean, 60 to 70 minutes.
Note: You can prepare the bread in 5 mini-loaf pans, if you like. The cooking time would be reduced to 30 to 40 minutes.
Nutrition information per serving:
Calories ……. 285 Fat ………… 16 g Cholesterol .. 46 mg
Sodium …… 134 mg Carbohydrates .. 32 g Protein …….. 5 g
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I made this loaf in the larger pan because that is a more common size. I reduced the fat by using only one whole egg and five egg whites, plus a combination of butter and buttermilk to replace the moisture lost when I cut the amount of oil in half. Reducing the sugar slightly didn’t seem to matter much, and toasting the walnuts allowed me to use fewer without losing the nutty flavor they provide.
REVISED BLUEBERRY BREAD
Preparation time: 10 minutes
Cooking time: 60-75 minutes
Yield: one 9-inch loaf
1 whole egg plus 5 egg whites, lightly beaten
1/2 cup buttermilk
1/4 cup each: canola oil, melted butter
3 cups unbleached all-purpose flour
1 1/2 cups sugar
1 tablespoon ground cinnamon
1 teaspoon baking soda
1/2 teaspoon salt
2 cups fresh or frozen blueberries
1/2 cup chopped walnuts, toasted
1. Heat oven to 350 degrees. Whisk egg mixture, buttermilk, oil and butter together in large bowl. Whisk flour, sugar, cinnamon, baking soda and salt together in separate bowl.
2. Add dry ingredients to liquid ingredients along with blueberries and walnuts. Stir until just combined. Batter will be thick. Spoon batter into 9- by 5-inch loaf pan sprayed with non-stick vegetable oil spray. Bake until wooden pick inserted in center comes out clean, about 1 hour to 1 hour 15 minutes.
Nutrition information per serving:
Calories ……. 170 Fat …………. 6 g Cholesterol .. 15 mg
Sodium …… 120 mg Carbohydrates .. 26 g Protein …….. 3 g
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