Easy Baked Fish Recipe with
Red Pepper & Cucumber Salad

Thank you, Lent, for the reminder that fish makes for a fast and healthy supper, not just for a few weeks in late winter but year-round. This recipe relies on a handful of pantry ingredients. Quick-quick, it's on the table in 30 minutes. Weight Watchers, you're going to love this recipe!
Easy Baked Fish with Red Pepper & Cucumber Salad, another Quick Supper ♥ KitchenParade.com, just pantry ingredients and on the table in 30 minutes! Low Carb. High Protein. Weight Watchers Friendly.

Observing Lent with Children

Careful readers might wonder what's growing in the dish behind the plate? That's Lenten grass, an old Finnish tradition, one of my favorite ways to observe Lent.

The Sad State of Fish Fries During Lent

My home of St. Louis is a bedrock of Catholicism. Catholic schools abound, some 123 of them, their playgrounds filled with rambunctious kids in plaid-jumper and khaki-pant uniforms. It’s not so rare to meet faithful parishioners like my neighbors who have been married 58 years this month and still walk to Mass every morning.

During Lent, many parishes host Friday-night fish fries, attracting throngs of hungry eaters, Catholic or not, the kitchens abustle with volunteers, the lines stretching out the parish-hall doors.

I wish I could report that the food is fabulous – but it's just not. So like my fellow foodies, I choose fish for Friday suppers during Lent, but cooked at home – baked not fried, served hot not wait-in-line cold, with a crispy salad not canned baked beans. The good news is, that’s a non-denominational meal, for Lent, sure, but also throughout the year.

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Hands-on time: 10 minutes for fish, 10 minutes for salad
Time to table: 30 minutes
Serves 4
  • 2 tablespoons low-fat mayonnaise
  • 2 tablespoons low-fat sour cream
  • 1 tablespoon white wine vinegar
  • 1/2 a shallot, minced
  • 1/2 teaspoon dry mustard
  • 1/8 teaspoon paprika, preferably pimentón (see TIPS)
  • 1 pound mild white fish filets, cut into four pieces
  • Sprinkle of paprika
  • 1 tablespoon fish topping mixture
  • 1 tablespoon white wine vinegar
  • 1 red pepper, trimmed and chopped small
  • 1/2 an English cucumber, chopped small
  • 1/2 a shallot, minced
  • 1 tablespoon chopped cilantro or parsley

FISH Preheat oven to 350F. In a small bowl, whisk together the fish topping ingredients. Reserve 1 tablespoon of the mixture for the salad, evenly spread the rest on the filets, reaching right to the edges. Arrange the filets on a baking sheet, sprinkle with paprika and bake for 15 – 20 minutes or until the centers are flaky. (The general rule for cooking fish is to allow 10 minutes per inch of thickness. This takes a little longer, perhaps because of the topping. If needed, run under the broiler for a minute or two for a little extra color.)

SALAD Mix the salad ingredients.

ALANNA’s TIPS Paprika gets such a bad rap. No wonder, when it’s relegated to a sprinkle or two for dishes needing a little color – served with a side of curly parsley, no doubt. Since I discovered pimentón, the smoky paprika from Spain, paprika has become a signature flavor, in stews, grilled meat, eggs, even grain salads. (See spices for purchase information.) But if you don't have pimentón, and regular paprika sounds a mite dusty, try ground fennel, thyme, even ginger or cumin.
NUTRITION INFORMATION Per Serving: 146 Calories; 4g Tot Fat; 1g Sat Fat; 51mg Cholesterol; 119mg Sodium; 5g Carb; 1g Fiber; 2g Sugar; 21g Protein WEIGHT WATCHERS POINTS Old Points 3 points & PointsPlus 2 & SmartPoints 3 & Freestyle 1 This recipe has been "Alanna-sized" with smaller portion sizes, lower-calorie ingredients and the addition of a salad and flavor-forward spices.

A Menu

Simple Hummus with Crackers

~ Easy Baked Fish with Red Bell Pepper & Cucumber Salad ~
(recipe above)
Quinoa & Black Bean Salad

Cinnamon Sugar Cookies

More Fish Recipes for Lent

(hover with a mouse for a description; otherwise click a photo to view the recipe)

Fish with Herb Butter Herb-Coated Broiled Fish Roasted Salmon & Asparagus
~ more fish recipes ~
~ more seafood recipes ~

Meatless Suppers

Lent calls for abstaining from meat not for eating fish.
This fact seems to have been lost but once we remember, vegetarian suppers work too!

(hover with a mouse for a description; otherwise click a photo to view the recipe)

Mediterranean Eggplant Squash & Carrot Stew Greens & Grits
~ more meatless main dishes ~

Shop Your Pantry First

(helping home cooks save money on groceries)

~ fish ~
~ bell peppers ~
~ cucumber ~

~ All Recipes, By Ingredient ~
~ How to Save Money on Groceries ~

Kitchen Parade is written by second-generation food columnist Alanna Kellogg and features fresh, seasonal dishes for every-day healthful eating and occasional indulgences. Quick Suppers are Kitchen Parade favorites and feature recipes easy on the budget, the clock, the waistline and the dishwasher. Do you have a favorite recipe that other Kitchen Parade readers might like? Just send me a quick e-mail via recipes@kitchen-parade.com. How to print a Kitchen Parade recipe. Never miss a recipe! If you like this recipe, sign up for a free e-mail subscription. If you like Kitchen Parade, you're sure to like my food blog about vegetable recipes, too, A Veggie Venture. If you make this recipe, I'd love to know your results! Just leave a comment below.

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Alanna Kellogg
Alanna Kellogg

A Veggie Venture is home of "veggie evangelist" Alanna Kellogg and the famous asparagus-to-zucchini Alphabet of Vegetables.