Monday, July 4, 2011

Baked Fish with Whole Wheat Linguine


 1 lb Halibut or other white fish cut into stick shaped piece
2 pounds of plum tomatoes gone through the food processor leaving a little chunky
2 tablespoon fresh chopped parsley
2 cloves fresh garlic chopped
2 tablespoon olive oil
1 fresh basil leaf
1/2 teaspoon each garlic powder, oregano dried
kosher salt and pepper to taste
1 cup of  Italian flavored panko style breadcrumbs
1 egg white
1 box whole wheat linguine
First prepare sauce.
In a large sauce pot, saute the garlic in 1 tablespoon of olive oil until browned. Add the tomatoes, spices except for basil leaf and parsley. Simmer on low for 1/2 hour, keep warm, adding the basil leaf and 1 tablespoon of parsley.

Boil the water and as much pasta as you need for your family in salted water, drain then toss with the last tablespoon of olive oil. Set aside. While pasta is cooking prepare the fish.

 Beat egg white with 1 tablespoon of water. Spread crumbs onto wax paper.  Dip pieces of fish into egg then bread crumbs. On a oil sprayed cookie sheet bake fish for 25 minutes on 350 degree oven until browned.

Assembly:
Place pasta on the plate, top with tomato sauce and fish on the side.. Sprinkle with parsley.

NOTE:
Whole grains are better sources of fiber and other important nutrients, such as selenium, potassium and magnesium. So whenever you can, choose whole grains over refined grains. The reason why?
Whole grains haven't had their bran and germ removed by milling, making them good sources of fiber — the part of plant-based foods that your body doesn't digest. Among many health benefits, high-fiber foods also tend to make you feel full longer.
Refined grains, such as white rice or white flour, have both the bran and germ removed from the grain. Although vitamins and minerals are added back into refined grains after the milling process, they still don't have as many nutrients as whole grains do, and they don't provide as much fiber naturally.

Tomato Are Good for your Heart!

Because of the Vitamin B and potassium in tomatoes, they are effective in reducing cholesterol levels and lowering blood pressure. Therefore, by including tomatoes in your regular balanced diet you can effectively prevent heart attacks, strokes as well as many other heart related problems that may threaten your life.

By the way there is still time for the giveaway click here for details, ends on July 9th!

21 comments:

  1. This looks so delicious!! Hope you have a fabulous 4th of July! :)

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  2. Panko breadcrumbs really are great when you do not want fried food but you want things to be extra crispy. Like the italian twist here also. Buzz-happy 4th

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  3. Panko are my favorite with fish. Thanks for sharing the information on tomatoes, something brand new for me. Hope you had wonderful Independence Day!

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  4. Fish on pasta, I hadn't thought of that one. I like the panko breadcrumbs they could make Jello crunchy.

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  5. It looks very good- due to allergies, I'd have to use chicken...but I wish I could use the fish! Have a great 4th of July!

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  6. Beautiful dish, Claudia!

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  7. Such a fabulous & healthy meal :)

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  8. Such a fabulous & healthy meal :)

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  9. Morning! And congrats on making Top 9!!!!!!!!!!!!!!

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  10. Had to post again...congratulations for making the Top9!

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  11. Congrats on making Top 9!!! This dish is just beautiful!

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  12. Wonderful meal!I found you from the foodie blog roll and I'd love to guide Foodista readers to your site. I hope you could add this halibut widget at the end of this post so we could add you in our list of food bloggers who blogged about halibut,thanks!

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  13. This looks wonderful Claudia..really tasty and at the same time beautiful! Congrats on top 9, glad to see you up there!

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  14. OMG, Claudia, I wish I had this right now for lunch! Fantastic recipe and big congrats on the well-deserved top 9!

    ~ Cleo

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  15. Congrats on the Top 9 today!!

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  16. What a healthy and delicious dish. I just love fish and pasta but usually have them separately. I will definitely like this combination.

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  17. Congratulations Claudia on the foodbuzz top 9 today!! This looks incredibly delicious and healthy.

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  18. This looks divine! I have been craving baked fish like mad and have yet to have ANY fish this summer!! I grew up on Cape Cod and used lived off fish in the summer. This just may be my first fish recipe to make of the season!! Thank you :)

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  19. A sprinkle of panko on baked fish or chicken is better than fried - you get the crispy without the greasiness. Beautiful dish - congrats on the Top 9!

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  20. this looks wonderful Claudia
    looking forward to read the book
    regards

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  21. You truly amaze me, Claudia. I don't know how you could keep up two blogs the way you do, with such deleicious dishes...and this is the utmost favorite of mine, crunchy panko coated fish, with pasta on the side, and it's not jus any old pasta, but wholewheat!
    My d-in law Cara, who is a vegetarian, but does eat seafood, loves whole wheat pasta, and crunchy fish. Will print this out to make for her:DDD
    Thanks for sharing!
    xo

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