Fresh Alternatives to Broiled Fish Allow Cook to Manipulate Calories

As we continue in our efforts to include more fish as part of healthful diet regimens, many of us are growing weary in the quest for some other means of preparation than that squeeze of lemon and dash of salt and pepper on a broiled fish fillet.

The recipes that follow illustrate the various ways creative cooks can manipulate the calories allowed for dinner by combining the higher calorie dishes with a simple salad or steamed vegetables or teaming the slimmer recipes with rice or pasta, vegetables and crusty bread. Whichever option is chosen, the consensus will be the same--delicious.

Sole With Grapes in Mustard Cream Sauce features sauteed sliced mushrooms, shallots and whitefish in a light white wine and cream sauce that is spiked with marjoram and Dijon mustard. Green grape halves provide the finishing touch.

Eye on Their Waistlines

For those with a strict eye on their waistlines, Stuffed Sole Florentine--an attractive layered entree with a Sherry-flavored spinach filling--may be in order. Fish-Asparagus Rollups are crowned with a mousseline sauce, a version of the classic hollandaise that gets its light texture from the addition of whipped cream. SOLE WITH GRAPES IN MUSTARD CREAM SAUCE

1/2 cup sliced mushrooms

2 tablespoons minced shallots

2 tablespoons butter

1 pound sole fillets

1/2 cup dry white wine

1/4 cup whipping cream

1 tablespoon Dijon mustard

1 teaspoon marjoram, crushed

1/4 teaspoon salt

1/4 teaspoon black pepper

1 1/2 cups green grape halves, seeded, if necessary

2 tablespoons chopped parsley

Saute mushrooms and shallots in butter in skillet until tender. Place fish on top of mushroom mixture and cook until surface turns white, then turn and drizzle with wine. Simmer, covered, about 5 minutes or until fish flakes when tested with fork. Transfer fish to serving platter.

Add cream, mustard, marjoram, salt and pepper to pan drippings. Reduce liquid to thicken. Add grapes and heat thoroughly. Pour over fish. Sprinkle with parsley. Makes 4 servings.

PER SERVING: 256 calories; 18 gm protein; 14 gm carbohydrate; 12 gm fat; 277 mg sodium; 633 mg potassium.

USRDA

Protein 28% Vitamin A 14% Vitamin C 11% Thiamine 08% Riboflavin 08% Niacin 13% Calcium 10% Iron 08%

STUFFED SOLE FLORENTINE

6 tablespoons butter

2 tablespoons flour

White pepper

3/4 cup milk

2 tablespoons dry Sherry

1 cup finely chopped mushrooms

1/2 cup finely chopped onion

1 (9-ounce) package frozen chopped spinach in pouch, thawed and squeezed dry

1 tablespoon chopped basil leaves

1 tablespoon chopped oregano leaves

3/4 teaspoon chopped thyme leaves

1/2 cup grated Parmesan cheese

6 (5-ounce) sole fillets, thawed

1 tablespoon water

2 teaspoons lemon juice

8 tablespoons chilled butter

Paprika

Melt 2 tablespoons butter in small saucepan. Stir in flour and dash white pepper. Cook until mixture is smooth and bubbly. Gradually stir in milk. Heat until mixture boils and thickens, stirring constantly. Stir in Sherry, then set sauce aside.

Saute mushrooms and onion in 1/4 cup butter until onions are tender. Add spinach, basil, oregano, thyme and cheese. Stir until cheese is melted. Remove from heat. Stir in prepared sauce and place mixture in shallow baking dish. Chill in freezer 15 minutes.

Cut fish fillets in halves crosswise. Arrange 6 pieces in 13x9-inch baking dish. Spread chilled mixture on top of fish. Top with remaining fish. Bake at 425 degrees 10 to 15 minutes or until fish flakes easily when tested with fork.

Meanwhile, combine water, lemon juice and 1/8 teaspoon white pepper in small saucepan. Heat to boiling. Remove from heat and whisk in 1 tablespoon chilled butter until melted. Return to saucepan on low heat and whisk in remaining chilled butter, 1 tablespoon at a time, without stopping, incorporating each tablespoon butter fully before adding next. Spoon sauce over fish, sprinkle with paprika and serve. Makes 6 servings.

PER SERVING: 540 calories; 33 gm protein; 8 gm carbohydrate; 42 gm fat; 600 mg sodium; 710 mg potassium.

USRDA

Protein 50% Vitamin A 150% Vitamin C 25% Thiamine 20% Riboflavin 25% Niacin 25% Calcium 20% Iron 10%

SOLE WITH BROCCOLI AND SHRIMP SAUCE

1 pound frozen sole fillets, thawed and cut into 4 pieces

1 teaspoon lemon juice

1 (9-ounce) package frozen broccoli spears in pouch

1 tablespoon butter

1 tablespoon flour

1/2 teaspoon instant chicken bouillon

1/4 teaspoon prepared mustard

1/8 teaspoon white pepper

1/3 cup half and half

2 teaspoons dry Sherry

1/4 cup shredded Swiss cheese

1 teaspoon grated Parmesan cheese

1/2 cup cooked medium shrimp

Paprika

Arrange fillets in 12x8-inch baking dish. Sprinkle with lemon juice. Bake at 350 degrees 15 minutes or until fish flakes easily when tested with fork.

Cook broccoli according to package directions, drain and keep warm. Transfer fish to platter or 4 individual serving dishes. Keep warm. Reserve fish liquid, adding enough water to measure 1/4 cup.

Melt butter in small saucepan. Stir in flour, bouillon, mustard and white pepper. Cook until mixture is smooth and bubbly.

Remove from heat, stir in half and half and reserved fish liquid. Heat until mixture boils and thickens, stirring constantly. Add Sherry, Swiss and Parmesan cheeses and shrimp. Stir until cheese melts.

To serve, place broccoli evenly over fish fillets. Spoon sauce over broccoli and top with paprika. Makes 4 servings.

PER SERVING: 210 calories; 17 gm protein; 6 gm carbohydrate; 12 gm fat; 290 mg sodium; 355 mg potassium.

USRDA

Protein 25% Vitamin A 45% Vitamin C 05% Thiamine 08% Riboflavin 10% Niacin 10% Calcium 15% Iron 06%

FISH-ASPARAGUS ROLLUPS

2 medium carrots, cut into 12 strips

1 (15-ounce) can extra long asparagus spears, drained

1 pound frozen sole fillets, thawed

3 tablespoons butter

1/4 teaspoon salt

1/2 teaspoon dill weed, optional

1/4 teaspoon grated lemon peel

1 tablespoon lemon juice

2 egg yolks

1/2 cup butter, melted

1/2 cup whipping cream, whipped

Bring 1 cup water to boil in large saucepan. Add carrots and simmer, covered, over medium heat, about 10 minutes or until tender. Drain.

Place carrot strips and asparagus spears crosswise on top of fish fillets, dividing evenly. Roll up and place, seam side down, in 12x8-inch baking dish.

Combine 2 tablespoons butter, salt, dill weed and lemon peel in small bowl. Brush mixture over fish fillets. Cover and bake at 350 degrees 20 to 25 minutes or until fish flakes easily with fork.

Meanwhile, melt 1 tablespoon butter in medium saucepan. Stir in lemon juice, 1 1/2 teaspoons water and egg yolks. Cook over low heat, stirring constantly, until thickened. Remove from heat. Slowly add 1/2 cup melted butter, beating vigorously. Fold in whipped cream.

Arrange fish rollups on serving platter. Garnish with additional dill, if desired, and serve with sauce. Makes 6 servings.

PER SERVING: 400 calories; 25 gm protein; 5 gm carbohydrate; 31 gm fat; 520 mg sodium; 515 mg potassium.

USRDA

Protein 40% Vitamin A 80% Vitamin C 20% Thiamine 08% Riboflavin 10% Niacin 15% Calcium 06% Iron 08%

FLOUNDER EN PAPILLOTE

2 tablespoons butter

1/2 cup chopped sweet red pepper

1/4 cup sliced green onions

1 (4 1/2-ounce) jar sliced mushrooms, drained

2 tablespoons flour

1/4 teaspoon salt

1/8 teaspoon white pepper

1/3 cup milk

2 tablespoons white wine

1 pound frozen flounder fillets, thawed

Melt butter in medium saucepan and saute red pepper, green onions and mushrooms 2 minutes. Stir in flour, salt and pepper. Cook until mixture is bubbly. Gradually add milk and wine. Cook until mixture boils and thickens, stirring constantly.

Cut 4 (12x10-inch) heart-shaped pieces parchment paper. Divide fish into 4 equal portions and place each portion on left half of paper. Spoon sauce over fish. Bring right side of paper over fish to meet left side, seal open edges securely with tight double folds.

Place on ungreased baking sheet. Bake at 425 degrees 10 to 12 minutes or until paper begins to turn golden. To serve, cut X-shape slit on top of parchment. Tear back to expose fish. Makes 4 servings.

PER SERVING: 180 calories; 21 gm protein; 7 gm carbohydrate; 7 gm fat; 410 mg sodium; 480 mg potassium.

USRDA

Protein 30% Vitamin A 20% Vitamin C 70% Thiamine 06% Riboflavin 10% Niacin 10% Calcium 04% Iron 08%