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Published: Sunday, 5/19/2013

KITCHEN SCOOP

Fish recipe based on flavors of Cuba

BY ALICIA ROSS
KITCHEN SCOOP
Summery, bright flavors are combined in Cuban-Style Stewed Fish. Summery, bright flavors are combined in Cuban-Style Stewed Fish.
ALICIA ROSS FOR KITCHEN SCOOP Enlarge

Regional cooking is defined by the intricate mix of foods and seasonings found naturally in each area. With Cuban flavors, for example, you’ll find citrus, cumin, garlic, peppers, and seafood in abundance. Lucky for us, no matter where you live, you can find these same ingredients just about any time of year. But this combination of flavors seems especially relevant as summer is almost here.

Today’s recipe for Cuban-Style Stewed Fish is based on the delicious flavors of Cuba. Thanks to several spice manufacturers, those flavors have been blended into a low-sodium mix that is just a grocery store aisle away. For development purposes, I used McCormick’s Cuban Seasoning mix, but online and boutique spice companies have similar blends that are just as delicious.

Any firm white fish fillet will work; I’ve had terrific results with the individually quick-frozen, vacuum-packed tilapia in the freezer section. This great grab-and-go product lets you cook just what you need without any waste or unwanted leftovers.

Fresh, summery, and bright, the sunny flavors of Cuban-Style Stewed Fish will surely make you smile.

Contact Alicia Ross at Kitchen Scoop, c/o Universal Uclick, 1130 Walnut St., Kansas City, MO 64106, or send email to tellus@kitchenscoop.com. Visit the Kitchen Scoop Web site at www.kitchenscoop.com.

 

Cuban-Style Stewed Fish

Start to Finish: 20 minutes

Yield: 4 servings

4 firm white fish fillets (such as tilapia), 4 to 6 ounces each

1 lemon, divided use

¼ cup all-purpose flour

1 tablespoon plus 1 teaspoon Cuban seasoning blend (see Cook’s Note)

2 tablespoons vegetable oil

1 cup onion, chopped

1 cup yellow or orange bell pepper, chopped

1 cup fresh tomato, chopped

½ cup dry white wine

Cooked rice of choice, optional

Chopped parsley, optional garnish

Rinse and dry each fillet. Place on plate and squirt juice from one half lemon over the fillets, turning to coat well.

In a large zipper-top bag, combine flour and 1 tablespoon of seasoning. Heat oil in large skillet over medium. Place each fillet individually in bag and shake to coat with flour mixture; then add to skillet. Repeat until all the fillets are in skillet. Discard remaining flour mixture. Fry fillets on each side until golden brown, about 3 to 4 minutes each. Remove to a plate.

Add onion, pepper, and tomato to hot skillet. (There should still be oil in skillet; if not, add a few teaspoons.) Stir and cook vegetables until onion begins to soften, about 3 minutes. Add remaining juice from lemon half, remaining 1 teaspoon Cuban seasoning, and wine. Reduce heat to low.

Place fillets back in skillet over vegetables and cover. Stew 5 minutes to allow fish to heat and absorb flavors from the vegetables and juices. Serve over rice of choice and garnish with parsley, if desired.

Cook’s Note: For development purposes, I used McCormick’s Cuban Seasoning mix, but online and boutique spice companies have similar blends that are just as delicious.

Approximate values per serving: 270 calories, 13 g fat (3g saturated), 64 mg cholesterol, 17 g protein, 16 g carbohydrates, 2 g dietary fiber, 262 mg sodium.



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