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Thomas Jefferson University Hospital’s
HeartCARE Recipes

Here are a couple of healthy, easy-to-prepare and delicious fish recipes – plus, a yummy dessert for your Valentine’s Day pleasure and beyond. Enjoy!

Portuguese Fish Stew | Italian-Style Fish | Lemon Cheesecake

PORTUGUESE FISH STEW Yield: 2 ½ quarts (8 servings)

Ingredients:

  • 1 tablespoon olive oil
  • 1 1/2 cups thinly sliced onion
  • 1 cup coarsely chopped sweet red pepper
  • 2 large cans crushed tomatoes with puree
  • 1 8-ounce can tomato sauce
  • 1 tablespoon chopped fresh parsley
  • 1 1/2 teaspoons salt
  • A few drops (4 shakes of the bottle) of Tabasco or other red-pepper sauce
  • 1 cup water
  • 2 pounds of either cod, pollack, Boston blue or other white fish cut into 2-inch chunks
  • 1/2 cup dry white wine
  • Chopped fresh parsley
  • Grated Romano or Parmesan cheese

Preparation:

  1. Heat oil in heavy sauce pan.
  2. Sauté onion and pepper until onion is lightly browned.
  3. Add tomatoes, tomato sauce, parsley, salt, Tabasco (or other red-pepper sauce) and water.
  4. Bring to boil, reduce heat, cover and cook 30 minutes. Stir occasionally. Add fish and wine, cover and cook slowly for 15-20 minutes until fish flakes easily.
  5. Cool and refrigerate one day.
  6. Reheat slowly.

Serving Suggestions:

  • Serve with crusty bread or rolls.
  • Pass bowls of chopped parsley and grated cheese for topping.

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ITALIAN-STYLE FISH Yield: 4 servings

Ingredients:

  • 1 lb. fish fillet (flounder or sole)
  • 1 teaspoon dried oregano
  • 1 tablespoon fresh chopped parsley
  • Juice of one lemon
  • ½ cup dry bread crumbs
  • ½ cup canned diced tomatoes
  • Salt/pepper to taste
  • 1 tablespoon olive oil

Preparation:

  1. Lightly oil glass baking dish large enough to accommodate one layer of fish
  2. Blend bread crumbs, oregano, parsley, salt and pepper
  3. Roll fish in mixture
  4. Place fish in dish
  5. Top with drained tomatoes and remaining olive oil
  6. Bake 10 minutes until fish is tender

Serving Suggestion:

  • Serve steaming hot with lemon quarter for each serving.

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LEMON CHEESECAKE Yield: 10 servings

Ingredients:

Crust
  • 1 cup graham cracker crumbs
  • 1 tablespoon margarine, melted
  • 2 tablespoons apple juice concentrate

Filling

  • 2 ½ cups 1 percent low-fat cottage cheese
  • 2 egg whites
  • 2 whole eggs
  • ½ cup evaporated skimmed milk
  • 2/3 cup sugar
  • 1 tablespoon finely grated lemon zest
  • 1/3 cup fresh lemon juice
  • ¼ cup all-purpose flour
  • Lemon and kiwi slices for garnish

Topping (optional)

  • ½ cup water
  • 2 drops yellow food coloring
  • 2 teaspoons sugar
  • 2 tablespoons cornstarch
  • 1 tablespoon water

Preparation:

  1. In a small bowl, combine graham cracker crumbs, margarine and apple juice concentrate. Press mixture into bottom of greased eight-inch spring form pan and up the sides (optional). Place pan in freezer while you prepare the filling.
  2. Preheat oven to 300 degrees.
  3. In a blender or food processor, combine the cottage cheese, egg whites, whole eggs, evaporated milk, sugar, lemon zest and lemon juice. Process ingredients until smooth. Add the flour, process mixture a few seconds longer to blend the ingredients thoroughly. Pour the filling into the prepared chilled crust.
  4. Bake the cake for one hour or until the filling has set. Cool the cake in the pan on a rack. Loosen the edges of the cake with a thin knife before removing the sides (but not the bottom) of the pan from the cake. Place the cake on a serving platter, garnish with lemon and kiwi slices. Refrigerate several hours before serving.
  5. To prepare topping, bring ½ cup water, flood coloring and sugar to a boil. Combine cornstarch with one tablespoon water; stir into sugar water. Simmer until thickened. Cool slightly and pour over cheesecake.

Cheesecake can be prepared several days ahead and kept in the refrigerator.

Nutritional information per serving:

  • Calories - 195
  • Fat - 4 grams
  • Saturated Fat - 2 grams
  • Carbohydrate - 29 grams
  • Dietary Fiber - 1 gram
  • Protein – 11 grams
  • Sodium - 334 milligrams
  • Potassium – 211 milligrams

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