Wednesday, July 23, 2014         


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Quick fish dishes give hosts more time to party


Need new ideas for holiday entertaining? How about making something tasty and relatively diet-friendly? The nice thing about these delicious recipes is they're fast and easy, giving you more time to enjoy your guests. They're such a cinch to make, you'll likely find yourself serving them all year round.


2 pounds salmon fillet
1/4 cup Dijon mustard
1 teaspoon dry mustard
3 tablespoons sugar
2 tablespoons rice vinegar
1/4 cup olive oil
1/4 cup chopped fresh dill or 2 tablespoons dried dill

Preheat oven to 350 degrees. Place salmon in baking pan; bake 10 minutes per pound; broil the last 5 minutes until browned. Do not overcook; fish should be fork-tender. Cut into serving-size strips; set aside.

Combine mustards, sugar and vinegar. Drizzle oil into mixture, whisking constantly to create a light mayonnaise-like consistency. Stir in dill. Serve sauce with salmon with sauce. Serves 4 to 6.

Approximate nutritional information, per serving (based on 4 servings): 580 calories, 38 g fat, 7 g saturated fat, 135 mg cholesterol, 450 mg sodium, 11 g carbohydrate, 0 g fiber, 10 g sugar, 45 g protein


6 cups fresh baby spinach leaves
4 5-ounce white fish fillets (flounder, sole, snapper, sea bass and orange roughy are good)
1 lemon or lime, quartered
» Sauce:
4 teaspoons minced ginger
2 teaspoons minced garlic
1/2 cup mirin
8 teaspoons soy sauce
2 teaspoons sesame oil

Preheat oven to 400 degrees. Combine sauce ingredients.

Cut 4 pieces foil, 12-inches-square. Place 1-1/2 cups spinach in center of each square. Top with fish fillet. Drizzle with sauce. Fold foil over fish; pinch tightly to seal.

Place foil packets on baking sheet. Bake 10 minutes, until spinach wilts and fish is cooked through. Cool 5 minutes.

Open packages to reveal fish, being careful of hot steam. Squeeze lemon or lime juice over fish. Serves 4.

Approximate nutritional information, per serving (based on 4 servings): 250 calories, 4 g fat, 0.5 g saturated fat, 70 mg cholesterol, 850 mg sodium, 17 g carbohydrate, 2 g fiber, 10 g sugar, 29 g protein


1/2 pound linguine
1 pound ahi fillet, or other firm fish
2 tablespoons vegetable or olive oil
1/2 onion, thinly sliced
1 clove garlic, minced
3 tablespoons white wine
2 tablespoons thinly sliced sun-dried tomatoes
2 tablespoons capers
1/4 cup grated Parmesan cheese
1/2 teaspoon salt
1 tablespoon minced parsley

Cook linguine according to package directions; drain and keep warm. Cut fish into 1-inch cubes.

Heat 1 tablespoon oil in skillet on medium heat. Saute onion and garlic until golden; remove from skillet.

Add remaining 1 tablespoon oil to skillet and saute fish 2 to 3 minutes or until it flakes easily when tested with a fork. Add onion, garlic, wine, sun-dried tomatoes, capers, Parmesan cheese and salt; toss gently. Serve fish on linguine and sprinkle with minced parsley. Serves 2 to 4.

Approximate nutritional information, per serving (based on 4 servings): 450 calories, 11 g fat, 2.5 g saturated fat, 45 mg cholesterol, 600 mg sodium, 46 g carbohydrate, 2 g fiber, 3 g sugar, 42 g protein


For more Hawaiian Electric Co. recipes visit www.heco.com.

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