Fish dinners in under 30 minutes

Fresh Canadian flounder in a tomato-white wine sauce.

Fresh Pacific cod with Mexican green salsa and tomatoes over brown rice.

With Costco Wholesale's fresh, wild-caught fillets and a few bottles and cans in your cupboard, you can turn out fish dinners in under 30 minutes.

No need for a recipe. A can opener and a large pan with a glass cover is all the equipment you need.

My Costco in Hackensack usually offers wild-caught fillets of haddock from Iceland and flounder from Canada, as well as meaty cod from the Pacific, all for $6.99 or $7.99 a pound. 

I try to buy fish that is packed the same day, as indicated on the Costco label, and I usually can buy a package with under 2 pounds of fillets for 4 people.

Flounder fillets with leftover brown rice and prepared tofu.

For any fresh fish fillet, you can open cans of Kirkland Signature Organic Tomato Sauce and Organic Diced Tomatoes, empty them into the pan and add white wine, lime or lemon juice, garlic powder, red-pepper flakes and dried Italian seasonings.

Bring to a boil under a partial cover. Meanwhile, season the fillets with Kirkland Signature Organic No-Salt Seasoning. 

Turn down the heat to medium, add the fish fillets and cover.

Through a glass cover, you can watch the fish turn white and firm up. The skinless fillets should be ready in about 20 minutes.

A second preparation uses a bottle of Goya or La Costena Mexican Green Salsa, a can of organic diced tomatoes and lime or lemon juice.

Bring to a boil, then turn down the heat to medium, add the fish fillets and cover. 

I like to make big batches of organic brown rice in an electric cooker -- with or without cooked black beans and organic diced tomatoes -- or mashed sweet potatoes and Kabocha squash with olive oil and seasonings, and keep them in the refrigerator to eat with the fish.

A salad of Earthbound Farm Organic Spring Mix completes the meal. 

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