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MICROWAVE

Market Day : Tomatoes With Sole

August 12, 1993|MARCIA CONE and THELMA SNYDER

August is the time for an overflow of vine-ripened tomatoes. When you've got as many tomatoes as we do, experimentation becomes part of the cooking process.

Wanting to retain the freshest possible flavor for our tomato sauce, we discovered that the best way to accomplish this was by covering it with wax paper and cooking it for only a short amount of time. To make a really quick meal, we then slipped fish fillets into the sauces and cooked them a bit more. It's all done in a single dish.

FISH IN CURRIED TOMATO SAUCE 1 teaspoon olive oil 1 tablespoon curry powder 1 teaspoon cumin seeds or 1/2 teaspoon ground cumin 1 clove garlic, minced 2 pounds ripe tomatoes, peeled, seeded and chopped, or 2 cups drained and chopped canned tomatoes 1 small jalapeno, seeded and chopped 1 teaspoon brown sugar, packed 1/4 teaspoon ground black pepper 3/4 to 1 pound thin fish fillets such as flounder, sole, catfish or whiting 4 green onions, thinly sliced Cooked couscous or rice, optional

Combine oil, curry powder, cumin and garlic in 2- to 3-quart flat-bottomed, microwave-safe casserole. Cover with wax paper and microwave on HIGH (100% power) 2 minutes. Stir well.

Stir in tomatoes, jalapeno, brown sugar and pepper. Cover again. Microwave on HIGH 5 minutes, stirring after 3 minutes.

If fish fillets are wider than 2 to 3 inches, cut in half lengthwise. Fold thinner ends of each fillet under thicker center in 2-fold letter fashion. Place folded fish in sauce around outer rim of casserole. Cover again with wax paper and microwave on HIGH until fish tests done, 3 to 5 minutes. Sprinkle with green onions. Serve with couscous or rice. Makes 4 servings.

Each serving, without couscous or rice, contains about: 154 calories; 96 mg sodium; 44 mg cholesterol; 3 grams fat; 14 grams carbohydrates; 20 grams protein; 1.77 grams fiber.

FISH IN TOMATO CHUTNEY SAUCE 1 teaspoon oil 1 medium onion, chopped 1/4 cup cider vinegar 1/2 cup brown sugar, packed 1/2 teaspoon ground cinnamon 1/2 teaspoon salt 1/8 teaspoon cayenne pepper 1/2 teaspoon dried thyme leaves 2 pounds tomatoes, peeled, seeded and chopped, or 2 cups drained and chopped canned tomatoes 1/4 cup raisins, preferably golden 3/4 to 1 pound thin fish fillets such as flounder, sole, catfish or whiting Cooked couscous or rice, optional

Combine oil and onion in 2- to 3-quart flat-bottomed, microwave-safe casserole. Cover with wax paper and microwave on HIGH (100% power) until onion is tender, 1 to 2 minutes.

Stir in vinegar, brown sugar, cinnamon, salt, cayenne, thyme, tomatoes and raisins. Cover again and microwave on HIGH until heated through, 5 to 7 minutes, stirring after 3 minutes.

If fish fillets are wider than 2 to 3 inches, cut in half lengthwise. Fold thinner ends of each fillet under thicker center in 2-fold letter fashion. Place folded fish in sauce around outer rim of casserole. Cover again with wax paper and microwave on HIGH until fish tests done, 3 to 5 minutes. Serve with couscous or rice. Makes 4 servings.

Each serving, without couscous or rice, contains about: 284 calories; 399 mg sodium; 44 mg cholesterol; 3 grams fat; 48 grams carbohydrates; 20 grams protein; 1.79 grams fiber.

FISH IN TOMATO-TARRAGON SAUCE 1 clove garlic, minced 2 green onions, thinly sliced 1 teaspoon olive oil 2 pounds tomatoes, peeled, seeded and chopped, or 2 cups drained and chopped canned tomatoes 1 teaspoon chopped fresh tarragon leaves 1 tablespoon balsamic vinegar 1/8 teaspoon freshly ground black pepper 3/4 cup to 1 pound thin fish fillets such as flounder, sole, catfish or whiting

Combine garlic, green onions and oil in 2- to 3-quart microwave-safe casserole. Cover with wax paper and microwave on HIGH (100% power) 1 minute.

Add tomatoes, tarragon, vinegar and pepper. Cover again and microwave on HIGH until heated through, 5 to 7 minutes, stirring after 3 minutes.

If fish fillets are wider than 2 to 3 inches, cut in half lengthwise. Fold thinner ends of each fillet under thicker center in 2-fold letter fashion. Place folded fish in sauce around outer rim of casserole. Cover again with wax paper and microwave on HIGH until fish tests done, 3 to 5 minutes. Makes 4 servings.

Each serving contains about: 143 calories; 94 mg sodium; 44 mg cholesterol; 3 grams fat; 11 grams carbohydrates; 19 grams protein; 1.49 grams fiber.

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