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Fish for your Health

The Internet articles are praising the value of fish: brain food, heart healthy mainstay and a great Omega 3 source. I love it that fish is good for you, as I love fish. Have always loved it, and have a storehouse of recipes to flip through each month while I make up the monthly chart of 'marvelous meals'.
I started this monthly chart when the kids were little and they started arguing over who was going to pick what we had for dinner. Cut out that opportunity for a brawl as soon as I could! Their dinner inputs were always welcome and sought after as I wrote up the menu calendar. Fish was usually requested - there was an abundance of this resource in Panama, Florida, South Carolina and Iceland. I grew up a beef-eater and now lean to the seafood suppers.

For 4 people, 1 pound of fresh fish fillet. This weekend we used tilapia.
3 to 4 green onions, green part removed, sliced and chopped
1/4 cup mayonnaise
1/4 cup sour cream
1/4 cup Parmesan cheese
1 teaspoon lemon juice
1/8 teaspoon celery salt
1 T fresh parsley
1 teaspoon basil
1/8 t (slight) dry mustard

In a small bowl combine all ingredients except fish! Set cheese mixture aside.

Preheat broiler. *** Place fillets on a well-buttered or olive oiled rack (or Foil) and brush with a bit of oil. For cooking time, estimate 10 minutes total per inch of maximum thickness. It is best to under cook a bit if the fillets are thin at one end and thicker at the other. (They can always be put back in!) Broil the fish 2 to 4 inches from the broiler unit.

If using fillets that have the skin, place on broiler pan skin side up. Put 'skin on' fillet under broiler for 3 min. Remove. Skin should peel off. Remove all skin.
If using fillets such as tilapia, with no skin, oil the broiler pan AND the top of the fillets before putting them under the broiler. Broil until fish looses it's shiny appearance about 4 minutes. Remove from broiler, flip fillet over and spread on the cheese topping. replace in broiler 4 minutes more or until fish flakes when separated with a fork.

Amberjack is our all time favorite for this recipe, followed by red snapper and ysa (Icelandic cod). Experiment. You will enjoy the tang of the topping.

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