EatingWell Wednesday - Sugar Snap Pea and Shrimp Curry

I love when you have a dish that is so wonderful that you can mix it with Brown Rice and get away with it. That is the case with EatingWell's Sugar Snap Pea and Shrimp Curry recipe.



The only changes I made were:
1. I used plain curry and then added some Hot Madras Curry Powder onto my husband's serving.

2. Used less than 1/4 cup lemon juice

3. I also tossed some chopped parsley on when I served it.

Can you tell my son (who swears he does not like shrimp) liked it?
Photo left: Just put some in his mouth
Photo right: This was his reaction when I wanted to have my bowl back.

Whole Wheat Panko Breaded Tilapia with Vegetable Relish

Sometimes, you want to make a meal look a bit fancier, when the truth is that you are really using up some vegetables and running low on time. This recipe may seem like it takes lots of effort, but I swear, after a bit of assembly line prep, it is rather quick but looks time-consuming.

Savory tips:
a. Make the relish while the fish is in the oven.
b. Use white panko crumbs if that is all you have
c. Whisk together your own o.o. & vinegar if you do not have an appropriate dressing



Ingredients (4 servings):
¾ cups whole wheat Panko bread crumbs
1 teaspoon garlic powder
¼ c grated Parmesan cheese
1/4 cup lemon juice
½ teaspoon salt
¼ teaspoon pepper
Olive oil cooking spray
¼ cup frozen corn, thawed
½ red pepper, minced
½ green pepper, minced
1 teaspoon fresh parsley, chopped
1/3 cup Newman's Own Olive Oil & Vinegar Dressing (or make your own o.o. & vinegar)

Instructions:
1. Preheat oven to 425 degrees.

2. Prepare breading by combining bread crumbs, garlic powder, Parmesan cheese, salt and pepper.

3. Place lemon juice in a bowl and a cooling rack in a baking pan.

4. Create the following ‘assembly line’: lemon juice, breading, cooling rack. Spray the cooling rack with cooking spray.

5. Dip the fish into the lemon juice, and then coat both sides with the breading and place onto the rack. Repeat until all 4 pieces are done.

6. Bake for 18 -20 minutes depending on the thickness of the fish.

7. While the fish is baking, prepare the relish by combining the corn, peppers, parsley and dressing in a bowl and mix well.

8. Place relish over fish when serving.

My favorite prep bowls are the break and chip-resistant ones that I offer in my OpenSky shop. They are also microwave safe, 'nest' together for neat, easy storage and are Dishwasher & freezer safe. Brilliant!

EatingWell Wednesday : Honey-Soy Broiled Salmon

Since I have been running around to many appointments this week, I had already planned on having Salmon and relying on EatingWell for my Wednesday main dish. All I had to type in was 'Vinegar Salmon' and up popped this Honey-Soy Broiled Salmon. I bet you are thinking 'that is a strange combination of words'. Well, this family loves vinegar so I figured a tangy recipe would pop up.


I am guessing that most of you have a bottle of vinegar, some honey and soy sauce in the house so give this a try. It honestly takes 1 minute to prep, 15 minutes to marinate and then a few minutes to broil. Toss some tomatoes and leftover grain on the side and you are done.

Baked Scallops with Panko Crust

We had a double celebration dinner last night because Wednesday marked our 8-year Wedding Anniversary and yesterday was my husband's 40th birthday. I asked him what he wanted for dinner and Scallops were requested.

I debated between bacon wrapped, port wine sauce or baked and he choose baked so I went to work creating a recipe. These really came out great and I am so glad that I still have an abundance of fresh parsley in our garden.

I was able to score the Scallops (frozen) from Traders Joe's for $9.99 for the pound and served them with Roasted Cauliflower and Mashed Potatoes. The shocking part if that my picky son asked to try them and then ate a bunch of them. Who knew?

Ingredients:

1 tablespoon butter, melted

1 lb. Jumbo Scallops, rinsed, drained and gently patted with a paper towel

1/3 cup Italian seasoned Panko bread crumbs

1/4 cup sweet onion, minced

1/2 teaspoon garlic powder

1/4 teaspoon paprika

1 tablespoon fresh parsley, chopped

2 garlic cloves (you can use 3 and skip powder if you wish), minced

1/4 cup grated Parmesan cheese

Directions:

1. Preheat oven to 475 degrees

2. Pour melted butter into a casserole dish

3. Combine the bread crumbs, onions, garlic powder, paprika, parsley, garlic and Parmesan cheese and place on top of the scallops, pressing gently

4. Bake about 20 minutes depending on thickness. Do not overcook.

Mini-Quiches & Shrimp Coconut Curry using Carnation Evaporated Milk

There are a few statements I have made a number of times: Keep your pantry stocked and give some variety in the kids' lunch box. Both are important to be able to make good meals quickly and offer kids some variety. One item that I usually have in my pantry is a can of Carnation Evaporated milk (low fat). I have it in my pantry for two reasons: The first being that my mom requests it to make a baked dish when she is visiting and the second is that I use it in a special dish that I make for my hubby, called Shrimp Coconut Curry.

Since I genuinely use the product, I was happy to take part in the campaign from One to One Network and Carnation. They asked if I would make one savory dish from their new holiday cookbook (check it out!) as well as one of my own original dishes that I substitute evaporated milk for regular milk (they also covered the cost of the food). I mean, did you know you could cook with evaporated milk as well as bake? The reason I prefer the evaporated milk in the curry dish below is because the consistency and thickening is a one step process versus the milk and cornstarch process I used to use and it definitely gives the consistency we enjoy. Did you know that you can choose from regular, lowfat or fat-free? My preference is the low fat as I still get the smoothness and thickening power but less fat content.

From their cookbook, I chose to make the mini-quiches as I thought it would be a great item to put in my daughter's lunch box and as a grab on the go in the morning. I was able to use mostly organic ingredients and used a the red pepper from our garden. Since the store only had one can of low fat, I used the regular evaporated milk for this recipe.

My verdict (and both companies even want the truth): We did enjoy it as you can see below. These are quick, fast and convenient. I also tossed some in the freezer! Note from the photos that my picky little eater son was crazy about them. I thought for sure he was going to throw one of his little fits but I guess he figured he loves eggs so much that these would be worth trying with no grievances. I loved pointing out to him that he also ate broccoli and pepper (after item was consumed)

I think these will be great with the low fat version as well. If you also prefer a low fat diet, be sure to use the low fat version and maybe even low fat cheese. I also used organic whole wheat flour since I did not have any all-purpose white and the consistency was great.

Party-Perfect Mini-Quiches from the Carnation Holiday Cookbook

1 can (12 fl. oz.) CARNATION® Evaporated Milk

3 large organic eggs, beaten

2 tablespoons all-purpose whole wheat flour

1/4 teaspoon salt

1/4 teaspoon ground black pepper

2 cups (8-oz. pkg.) shredded organic mild cheddar cheese

2 cups chopped, frozen organic broccoli, thawed and drained

1/2 cup chopped red bell pepper from our garden
Now onto one of my husband (and friends) favorite dishes:

Shrimp Coconut Curry

Ingredients:
1 teaspoon canola oil
1-2 red bell peppers, seeded and chopped

3/4 large sweet onion, chopped
1/2-1 jalapeno pepper, seeded and minced. Vary amount depending on heat you enjoy

2 cloves garlic, minced
1 teaspoon ground coriander

5 teaspoons curry powder
3/4 teaspoon ground cumin
1 12-ounce can low-fat evaporated skim milk
1 cup unsweetened light coconut milk
1 pounds (51-60) uncooked large shrimp, peeled and deveined
Fresh cilantro: Trust me, this makes the dish!
Salt & freshly ground pepper

Preparation
1. Heat the oil in a large pan or wok over medium heat. Add the onion and bell pepper and cook, about 5 minutes, stirring occasionally.

2 Add the garlic, jalapeno pepper, coriander, cumin and curry powder and cook, stirring, about 2 minutes.

3. Then reduce the heat to low and add the evaporated low-fat milk and coconut milk. Mix well and bring to a simmer but be sure to continually stir it to prevent scorching. Simmer for a few minutes.

4. Add the shrimp and cook until the shrimp are pink and approximately 10 but be sure not to overcook.

5. Stir in cilantro and season with salt and pepper to taste. I serve this over brown rice.

So, do you think we could convince Carnation to try making an Organic version?

Lime Chipotle Shrimp wrapped in Prosciutto di Parma & Giveaway!

Since the frozen shrimp were on sale yesterday, I picked some up and knew immediately that I was going to use the Saucy Mama Chipotle Lime Marinade. When I got home and told my hubby what I had planned, he asked if I could wrap it in bacon. I told him that I could do better than that, so I went to the store today and picked up a few super thin slices of Parma Prosciutto.

I also had planned on grilling the shrimp however, Tropical Storm Danny caused me to wimp out and use the oven. I am glad I did as I can now share it as a year-round recipe.

Ingredients:
16 shrimp (21-25 raw), remember to keep the tail on (I forgot)
3 Tablespoons Saucy Mama lime chipotle marinade
8 slices thin Prosciutto di Parma
12 cherry tomatoes
4 Skewers (I had metal but can also use wooden but soak them first)

1. Place thawed shrimp and sauce into a bag, mix well and marinade for 5 hours (or whatever time you have)

2. Preheat the oven to 425 degrees

3. Place a slice of the prosciutto flat on the cutting board and cut in half lengthwise.

4. Wrap each piece of shrimp with one half slice of the prosciutto and thread onto the skewer. Repeat for 4 pieces per skewer placing a tomato between each shrimp.

5. Place a baking rack into a baking sheet (my trick for crispiness and even cooking) and place the 4 skewers on the rack. Bake for 5 minutes, flip the skewer over carefully and bake 5 more minutes. If you want you prosciutto even crispier, then broil for 1 minute each side but do not overcook the shrimp.



What did you say? You want some of this marinade also? No problem because I am giving 2 bottles away. To enter for a chance to win, you are required to do four things (make sure you leave a separate comment for each of your entries).

Note: Entries that do not follow all of these requirements will not be considered. U.S. Only. Contest ends Monday, September 7th.

1. Become a fan of the Savor the Thyme Facebook page. I know it needs work but join in!
2. Follow Savor the Thyme (see right sidebar).
3. Follow @savorthethyme on Twitter.
4. Post these messages on Facebook and/or on Twitter and leave comments here, linking to your messages:
GIVEAWAY! Enter for a chance to win a @savorthethyme (2 winners) http://is.gd/2IkgR PLS RT

EatingWell Wednesday - Haddock with Orange-Shallot Sauce & a Quiz!

My Mom is visiting from Maine and loves fish. We made some Salmon over the weekend and then we picked up some Wild Haddock for tonight. She asked for me to do a simple saute and make a sauce. Since today was wildly busy, I grabbed a lovely recipe from EatingWell and had time to enjoy our dinner together.

I used whole wheat flour for the dredge and used low-sodium chicken broth instead of white wine. I rarely saute fish and never enjoy smelling like oil but for mom, anything goes! By the way, the sauce was loved by all and the dijon with the OJ is a great combination.

QUIZ: Who can tell me what this photo shows?

EatingWell Wednesday - -Shrimp with Watermelon and Pineapple Salsa

It's true, it is. There is one food that my kids swear they do not like and it is shrimp. They swear that can not stand it but I know that that is only true when it is naked. You know, when it is not covered in a batter. I do not necessarily mean fried as they eat my crunchy baked shrimp, but simply coated.

Taking this into consideration, I decided to do what I normally do not do: make 2 dinners. My hubby and I wanted to have a 'date night' but since my daughter had a fever, a sitter was out, so we dined in. The kids ate early and I gave 'Shrimp with Melon and Pineapple Salsa' from EatingWell a shot.

The only deviations I made are as follows: I used 51-60 shrimp as that is what I had in the freezer. For melon I used watermelon and I did not use mint as sorry but I still despise it. I said and I feel free.

If you are a person that is a huge fan of sweet balanced with spicy than you will love this! The freshness of the melon with the heat was really noticed by my husband and he does not usually comment on such things.

Eating Well Wednesday - Seafood Guide

As I quickly roamed the frozen fish section of Trader Joe's today with two tuckered toddlers, I grabbed some orange roughy and it made me think about the seafood we consume. We all 'know' that some fish are better for us than others but do we all really 'know' which should be consumed more often as which less often? Lucky for us, Eating Well has done all the research for us. Yes, orange roughy is one of those that we eat infrequently. Luckily, our family favorites are on the 'best' list: shrimp, wild salmon and tilapia. Please read more about the ratings on their website.

Best Choices
Anchovies
Catfish (farmed)
Caviar (U.S. farmed)
ClamsCod (Pacific)
Crab (except king and blue)
Flounder (Pacific)
Halibut (Pacific)
Herring
Mackerel (except king)
Mahi-Mahi (dorado)
Mussels Oysters (farmed)
Pollock
Salmon (wild)
Sardines
Shrimp (U.S. farmed, U.S. or Canadian wild caught)
Sole (Pacific, English/Dover)
Squid Striped bass (farmed)
Sturgeon (farmed)
Tilapia (farmed, U.S. and Central America)
Trout (rainbow, farmed)
Tuna (canned, light)
Tuna (yellowfin, farmed)

Caution Advised
Crab (king)
Lobster (Maine/American)
Lobster (spiny/rock)
Monkfish
Oysters (wild)
Salmon (farmed)
Scallops
Sea bass (wild)
Tuna (canned, white)
Tuna (steaks)

Worst Choices
Bluefish
Caviar (wild sturgeon)
Chilean Sea Bass
Cod (Atlantic)
Crab (blue)
Flounder (Atlantic)
Grouper
Haddock
Halibut (Atlantic)
Mackerel (king)
Marlin
Orange Roughy
Pacific Rockfish (Pacific snapper)
Shark
Shrimp (wild, foreign)
Snapper (red)
Sole (Atlantic)
Swordfish
Tilefish
Tuna (bluefin)

Shrimp Scampi with Lemon Pepper Pasta~Healthy Version

Dizzy? Tizzy? How do you best describe my feeling in head while shopping at Trader Joe's? I have only gone with two kids shoved into a tiny cart or while trying to keep them next to me. I mean, can you really take your time? No, but that is to the benefit of TJ's and our family as I grab a bunch of stuff that catches my eye and will aid a quick meal. This time was their 'lemon pepper Pappardelle Pasta'. I heard you, say it again 'Ohhhhhhhh'. Yes, and even the packaging is lovely. As soon as I saw it, I thought shrimp and so did TJ's because they have a simple shrimp recipe on the back. However, I thought I would take it a bit further and attempt a healthier
shrimp scampi. I think it rocks.

Ingredients:
1 package of Trader Joe's lemon pepper pappardelle pasta
1 lb. frozen 31-40 shrimp, uncooked, thawed, shells removed, tail on or off*
2 tablespoons olive oil
2-3 cloves of garlic, chopped
3/4 cup low sodium chicken broth
1 teaspoon unsalted butter
zest of 1/2 lemon**
2 tablespoons of flat leaf parsley, minced

Directions:
1. Bring a large pot of lightly salted water to a boil. Add pasta, and boil for 8 to 10 minutes or until al dente; drain.
2. Heat oil in a large saucepan over medium heat, and saute garlic about 1 minute. Mix in chicken broth, lemon zest, salt and pepper. Reduce heat, and simmer until liquid is reduced by about 1/2. 3. Toss in shrimp, parsley and butter into the saucepan. Cook 2 to 3 minutes, until the shrimp are opaque. Stir in the pasta, and continue cooking 1 minute, until well coated.
*I used 51-60 which looked tiny next to the pasta, use the 31-40's.

I also thought this would be a great recipe to enter into Festa Italian over at finding La Dolce vita and Proud Italian Cook.
**By the way, the pasta is quite lemony and has some heat from the generous 'peppering' so try to restrain from adding lemon juice and pepper.

Herbed Scallops, Lemon scented Quinoa & Infused Oil

I needed a quick dish for company, and so I raided my freezer for all things frozen yet pre-made and a recipe that I thought would wet your appetites so here it is: Roasted Garlic & Herbed Scallops, lemon scented quinoa and a lemon-garlic infused grapeseed oil. (I am bordering on an obsession with Grapeseed Oil and will post a fabulous Vinaigrette next week). If you think compound butters are an easy way to take your dishes up a notch, try infused oils. Bad for you? Think again with the right oils and a light hand.

Scallops: Ok, feel free to research online for lots of great herbed scallops or simply buy the ones we bought at BJ's. You can either bake or pan-sear them: baking will save you some fat and calories but won't give you the depth of color. I say, if they are for company, sear them, for yourselves, bake.

Lemon scented Quinoa:
I made them per my directions here then after cooking, I added 4 tablespoons fresh lemon juice and lots of fresh rind.

Lemon-Garlic Infused Grapeseed Oil: Drizzled over scallops/quinoa upon serving.
Ingredients:
1/3 cup grapeseed oil
1 clove of garlic, crushed
rind of 1 lemon

1. Place oil into a small saucepan and begin heating over medium heat.
2. Crush one clove of garlic, place into pan. Using zester, remove ring (yellow only) of one lemon. Add both into the oil.
3. Simmer for 10 minutes, strain and allow to cool. Use immediately or refrigerate.
Ideally, you would leave the oil and other ingredients together for a few hours but I did not have that time and I was impressed with the amount of flavor.

Salmon Cakes & Cauliflower Puree

My friends have been requesting that I get this recipe up here so I am caving to peer pressure. I made these today as a special treat to a friend today. I figured she will be getting lots of chicken and pasta so I would bring a little treat. I hope she and her family love them. Oh, and this is the first time I have ever made cauliflower puree so wish me luck with the little ones at dinner time (they do not eat mashed potatoes so this may be tough).

Salmon Cakes
Ingredients:
1 1/2 pounds fresh salmon fillet
3 cups whole wheat bread crumbs
4 scallions, chopped
2 small ribs celery, finely chopped
2 tablespoons parsley, finely chopped
2 tablespoons chives, chopped
3 tablespoons old fashioned oats
2/3 cup light mayonnaise
Salt and black pepper
3 large eggs
3 tablespoons extra-virgin olive oil
Creamy Dill Sauce (recipe follows)

1. Cook salmon at 350 degrees. Check after 40 minutes and continue until done.

2. Meanwhile, toast at least 6-8 pieces of whole-wheat bread, remove crust and allow to cool. Then use a food processor to pulverize. I left mine slightly larger (similar to panko). You can always simply purchase some whole wheat bread crumbs, even whole-wheat panko if you can find it. Make approx. 3 cups.

3. Once cooled, flake the salmon into a large bowl. Using a fork, mix in 1/2 cup bread crumbs, scallions, celery, oats, parsley, chives, mayonnaise, a pinch of salt and black pepper. Refrigerate for a minimum of 30 minutes. You can even make until this point the evening before.

4. Beat the 3 eggs with a tablespoon of water and place aside. Form the salmon mixture into 8-10 patties about 1 inch thick. In a bowl, mix the remaining 2 bread crumbs with 1 teaspoon salt. Coat the patties with the bread crumbs, then the eggs, then the panko again.

5. In a heavy skillet, heat half of the olive oil over medium-high heat. Once you are ready to add the patties, lower heat to medium. Add 4 salmon patties and cook until golden, about 3 minutes per side. Drain on paper towels. Repeat with the remaining oil and patties.

Creamy Dill Sauce
Ingredients:

1/2 cup light mayonnaise
2 teaspoons white wine vinegar
1 teaspoon lemon juice
2 teaspoons dill, chopped
pepper
Combine the mayonnaise, vinegar, lemon juice and dill. Serve with the patties.

Cauliflower Puree
Ingredients:
1 head of cauliflower, chopped
1.5 cups low sodium vegetable broth
3 tablespoons half-n-half
1 tablespoon hot broth fron cooking
1/2 cup grated Parmesan cheese

1. Bring 1.5 cups of broth and garlic to a boil. Meanwhile, cut off the stems of the cauliflower, break into florets and chop roughly. Add cauliflower to pot, cover and turn down to a simmer for 10 minutes.

2. Remove the cauliflower and toss half of it in a blender along with 1 Tablespoon of the steaming broth and 2 Tablespoons of the half-n-half. Blend, then puree until smooth.

3. Add the parmesan cheese and remaining 1 tablespoon half-n-half and puree until smooth. I did not need to add any salt because of the cheese. If you want a thinner consistency, add another tablespoon of broth or half-n-half.

Paprika Shrimp & Green Bean Saute

I purchased a magazine the other day that caught my eye called 'Eating Well'. I ran across this recipe and knew it was the first one I wanted to try. My instructions below are a bit different so use mine or click on this link to follow theirs exactly. I thought this was a great recipe however, I am glad I used half the amount of beans.



Ingredients:
16 oz. bag organic green beans, frozen
1 tablespoon water
3 tablespoons extra-virgin olive oil
3 large cloves garlic, chopped
2 teaspoons paprika
1 pound raw shrimp (21-30 per pound) peeled and deveined
1 16-ounce cans large butter beans or cannellini beans, rinsed
1/3 cup red-wine vinegar
½ teaspoon salt
½ cup chopped fresh parsley, divided
Freshly ground pepper to taste

Instructions:
1. Place green beans and water in a microwave safe bowl. Cover with plastic wrap and cook on high setting for 5 to 6 minutes. Stir and check for doneness (thoroughly heated and crisp-tender). If necessary, add a touch more water, recover and cook an additional 1 to 2 minutes.


2. Meanwhile, heat oil in a large skillet over medium-high heat. Add garlic and paprika and cook, stirring constantly, until just fragrant but not browned, about 20 seconds.

3. Add shrimp and cook until pink and opaque, about 2 minutes per side. Stir in beans, vinegar and salt; cook, stirring occasionally, until heated through, about 2 minutes. Stir in the parsley and green beans, stir and serve.

Crunchy Baked Shrimp with Orange-Apricot Sauce

Finally, a coated shrimp dish that is actually crispy yet baked and with no oil. How you say? I worked hard and achieved it. Both my husband and my friend both enjoyed the dish. And by enjoy, I mean, we all ate the shrimp within 10 minutes of taking the former swimmers out of the oven. Of course my husband thinks the breading needed more salt if you are not dipping, but his taste buds seem to need a seriously heavy dose of salt on everything he eats. Plus, why bother eating one without the sauce?

Ingredients for Shrimp:
1 lb. of 31-40 uncooked shrimp, peeled and deveined
1/2 cup whole wheat flour
1 egg white, beaten with a touch of water
1 cup panko bread crumbs
2 teaspoons fresh cilantro, finely chopped
1 teaspoon paprika
1/8 teaspoon ground ginger
1/4 teaspoon black pepper, divided
1/4 teaspoon salt, divided

1. Place a cooling rack into a baking pan.
2. Place flour into a ziptop bag.
3. Whisk egg white, water and salt and pepper together.
4. Combine the panko, cilantro, paprika, ginger, and remaining salt and black pepper in a bowl, combine.
5. Bread shrimp: Combine shrimp and flour; toss well to coat. Working with 3 or 4 shrimp at a time, shake off excess flour, coat with egg, dredge in panko mixture, and transfer to cooling rack. Cover and refrigerate.*
6. Cook shrimp. Preheat oven to 450 degrees. Bake until golden and crisp, 10 to 12 minutes.

*You could probably bake this immediately, I had to stop and so I placed it in the refrigerator for 2 hours before I baked them.

Ingredients for sauce:
3/4 cup orange juice
1/2 cup apricot preserves
1 teaspoon grated fresh ginger or 1/4 teaspoon ground ginger
2 cloves garlic, crushed
1 teaspoon fresh lime juice
1/4 teaspoon ground cumin
1/8 teaspoon salt
dash red pepper flakes
1 tablespoon fresh cilantro, finely chopped
cornstarch**

Bring the first 8 ingredients to a boil in a small saucepan over medium-high heat; cook until reduced to about a 1/3 cup. Remove from heat; cool completely. Stir in cilantro and set aside.
**If you want it thicker, simply remove a tablespoon of the sauce and whisk in a teaspoon of cornstarch until dissolved. Add it back into the saucepan and heat it up again for 2 minutes and you should have the consistency you want.
Couscous recipe coming tomorrow.

Salmon 'ala Hamm'

I was inspired to expand upon a recipe that a friend once shared. Always try to use the freshest fish you can find. I will post about identifying fresh fish at a later date.

Ingredients:

1 lb. Salmon (skin removed)

Worcheshire Sauce (I just shake it on but I will guess 3 tablespoons)

1/2 lemon

1/2 tablespoon unsalted butter*

1/2 onion

2-3 cloves chopped garlic

2 tablespoons fresh or 3/4 teaspoon dried dill

Ground pepper

Directions:
1. Preheat oven to 350 degrees.

2. Place the Salmon on a large sheet of foil, season with pepper, dress with Worcestershire sauce, the dill and a few thin pats of butter. Then toss on garlic, place thin slices of onion (I prefer sweet) all over the filet and cover with thin slices of lemon.

3. Wrap the filet in foil, place on pan and bake for approx. 20-30 minutes, depending on the thickness of the fish. Check the doneness and bake longer if needed.

4. The lemon slices should be discarded but the onions get partially caramelized and taste great. I did not mention seasoning with salt as the Worcestershire is salty.

*(Ok, if you are going to worry about a little bit amount of butter, than skip it)