Quick Fix: Honey Lemon Snapper easy to make with microwave

Linda Gassenheimer | Tribune News Service (TNS)

I let the microwave do most of the work for this easy dinner with fresh snapper. It saves time and energy and means fewer pots to wash. The sauce for the snapper and the roast potatoes and green beans are cooked in the microwave.

The snapper takes only a few minutes to saute and then the sauce is spooned on top. After the potatoes and green beans are microwaved, they are finished in the same skillet used to cook the snapper. This gives them a crispy finish.

There are many types of snappers; any will work for this recipe. Whole grain mustard is part of the honey sauce. It’s made with mustard seeds that are ground just enough to form a paste but doesn’t break down all of the seeds. It gives a thick coarse texture to this sauce.

Helpful Hints:

— You can use any type of white, flaky fish fillet such as sole or tilapia.

— You can use any type of small or baby potato. They should be about 3 to 4 inches.

— You can find roasted red peppers in jars in the condiment section of the store.

Countdown:

— Prepare all ingredients.

— Microwave the potatoes and green beans and set aside.

— Make snapper.

— Saute the potatoes and green beans.

Shopping List:

To buy: 3/4 pound yellowfin snapper (or other flaky white fish), 1 bottle honey, 1 jar whole-grain mustard, 1 lemon, 1 pound small or baby potatoes, 1/2 pound green beans and 1 jar roasted red peppers.

Staples: olive oil, salt and black peppercorns.

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HONEY LEMON SNAPPER

Recipe by Linda Gassenheimer

2 tablespoons honey

2 tablespoon wholegrain mustard

1 teaspoon lemon zest plus 4 teaspoons lemon juice

3 teaspoons olive oil, divided use

3/4 pound yellowfin snapper

Salt and freshly ground black pepper

Mix honey, wholegrain mustard, lemon zest, lemon juice and 1 teaspoon olive oil together in a microwave safe bowl. Heat a skillet over medium-high heat and add the remaining teaspoon olive oil. Add the snapper skin side down. Cover skillet with a lid. Saute 5 minutes, remove lid and turn snapper over. Return the lid to the skillet and cook for 2 minutes. A meat thermometer should read 130 degrees Fahrenheit.

While the snapper sautes, microwave the sauce on high for 20 seconds or until it is bubbling. Divide the snapper between two dinner plates and spoon the sauce on top. Save the skillet for the potatoes and green beans.

Yield 2 servings.

Per serving: 303 calories (28 percent from fat), 9.6 g fat (1.5 g saturated, 4.0 g monounsaturated), 60 mg cholesterol, 35.5 g protein, 18.9 g carbohydrates, 0.6 g fiber, 275 mg sodium.

ROAST POTATOES WITH GREEN BEANS

Recipe by Linda Gassenheimer

1 pound small/baby potatoes

2 tablespoons water

1/2 pound green beans, trimmed and cut into 1-inch pieces, about 1 cup

2 teaspoons olive oil

Salt and freshly ground black pepper

1/2 cup sliced bought roasted red peppers

Wash potatoes; do not peel. Cut them in half and place in a microwave safe bowl with the water. Cover with a plate or plastic wrap and microwave on high for 4 minutes. Potatoes should be soft. Add another minute, if needed. Add green beans to the bowl, cover again and microwave on high for 1 minute. Remove and set aside until the fish has been removed from the skillet.

Add the olive oil to the skillet and place over high heat. Add the potatoes cut side down and green beans. Saute, stirring as they cook, 3 to 4 minutes until the potatoes are golden. Add salt and pepper to taste. Divide in half and place on plates with the snapper. Spoon roasted red pepper slices over the potatoes and green beans.

Yield 2 servings.

Per serving: 245 calories (19% from fat), 5.2 g fat (0.8 g saturated, 2.2 g monounsaturated), no cholesterol, 6.9 g protein, 46.5 g carbohydrates, 7.8 g fiber, 55 mg sodium.

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