Fish is one of our fave healthy protein sources. High in goodies like omega-3 fatty acids (hooray fat!), vitamin D and selenium, it’s kind of a superfood. But, let’s be honest, if you can’t cook it fresh, it’s not nearly as good. And even though frozen fish is a good option, what happens when it’s 6:30 p.m., your stomach is growling and your healthy fish is totally frozen solid? You make this Alaska Seafood recipe that’s what!
Yep, it goes from frozen to this in 25 minutes. Be the envy of all of your friends. And maybe even yourself.
Alaska Sole Florentine Recipe
Prep time: 10 minutes
Cook time: 15 minutes
2 tbsp olive, canola, peanut or grapeseed oil, divided
2 tsp chopped garlic
2 oz pancetta or ¼ c crumbled bacon
4 frozen Alaska Sole fillets (4 to 6 oz. each)
1/2 to 1 tsp lemon pepper blend
1/4 c water
2 packages (6 to 7 oz. each) fresh baby spinach
2 tbsp prepared tapenade OR 1 can (4 oz.) pitted chopped black olives, drained
1. Heat 1 tablespoon oil in large, deep fry pan or stockpot over medium heat. Stir in garlic and pancetta and cook 1 to 2 minutes. Remove pancetta from pan; hold aside.
2. Rinse any ice glaze from frozen Alaska sole fillets under cold water; pat dry with paper towel. Brush both sides of fillets with remaining oil. Place fillets in pan and cook, uncovered, over medium-high heat about 3 minutes, until browned. Shake pan occasionally to keep fish from sticking.
3. Gently turn fillets over and sprinkle with lemon pepper. Cover pan tightly and reduce heat to medium. Cook an additional 2 to 5 minutes. Cook just until fish is opaque throughout. Remove fillets to platter; keep warm.
4. Add water, spinach and pancetta to pot; cover and cook a few minutes, just until spinach is wilted. Stir to blend flavors and heat through.
5. To serve, portion about 1/2 cup spinach blend onto each plate. Top with a seafood fillet and 1/2 tablespoon tapenade or 1 tablespoon olives.
Nutrition per serving: 315 calories, 18 g total fat, 4 g saturated fat, 65 mg cholesterol, 32 g protein, 6 g carbohydrate, 3 g fiber, 698 mg sodium, 118 mg calcium and .5 g omega-3 fatty acids
Cook’s tip: Substitute Alaska Cod or Pollock fillets for Alaska Sole. Adjust cook time for fillet size, if necessary.
This is just one of many fishes you can cook frozen, so if this kind of thing fills you with healthy cooking glee like it does us, check out the Cook It Frozen website here. You’ll never look at frozen fish the same way again…
Have you ever cooked frozen fish? Will you try it? —Jenn