Meatless recipes for Lent: Check out this healthy alternative to your Friday fish fry

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MILWAUKEE -- It's Lent and that means, for many of us, not meat on Friday. Riley Plemons from Whole Foods joins FOX6 WakeUp with an alternative to a fish fry.

Red Snapper with Cilantro Butter

  • 1/4 cup (1/2 stick) unsalted butter, room temperature
  • 3 tablespoons chopped fresh cilantro
  • 1 1/2 tablespoon lime or lemon juice
  • 1 teaspoon lime or lemon zest
  • pinch plus 1/4 teaspoon ground black pepper, divided
  • 4 (8-ounce) skinless red snapper fillets, each about 1-inch thick
  • 2 teaspoons extra-virgin olive oil
  • pinch plus 1/4 teaspoon fine sea salt, divided


Combine butter, cilantro, lemon or lime juice, zest, pinch of the salt and pinch of the pepper in a bowl and beat by hand with a wooden spoon. Transfer to a large piece of plastic wrap and shape into a log about 2-inches long and 1-inch wide. Roll up and wrap tightly with plastic wrap, then chill until firm.

Prepare a grill for medium-heat cooking, oiling the grill grates as needed. Rub fillets lightly with oil and season with remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Arrange fillets on the grill. Cook, turning once, about 10 minutes; the fish is done when it turns from translucent to opaque throughout. Remove to a warmed platter or plates. Cut the cilantro butter into 4 equal slices, top each fillet with a slice and serve.

Tamari and Honey-Glazed Scallops

  • 1 1/2 tablespoon gluten-free tamari
  • 1 1/2 tablespoon honey
  • 1 tablespoon Dijon mustard
  • 1/2 tablespoon rice wine vinegar
  • 1/4 teaspoon crushed red chile flakes
  • 1 pound large sea scallops, tough muscles removed from the side of each
  • 1 tablespoon extra-virgin olive oil, divided
  • 1 teaspoon toasted sesame seeds


In a small bowl, whisk together tamari, honey, mustard, vinegar and red pepper flakes; set aside.

Pat scallops dry with paper towels then heat 1 tablespoon oil in a large skillet over medium high heat. Cook scallops in a single layer, flipping once, until golden brown and just cooked through, about 2 minutes per side. (Work in batches, if necessary, adding the remaining 1 tablespoon oil when needed.) Transfer scallops to a large plate as done.

Reduce heat to medium low and allow skillet to cool off a bit, then carefully add tamari-honey mixture to skillet and simmer briefly until reduced to a glaze. Return scallops to skillet and toss well to coat. Sprinkle with sesame seeds and serve.

Mushroom Stroganoff

  • 2/3 cup raw cashews
  • 2 teaspoons red wine vinegar
  • Pinch fine sea salt
  • 1 1/2 pound assorted mushrooms
  • 3 shallots, thinly sliced
  • 2 1/2 cup mushroom broth or low-sodium vegetable broth
  • 1 tablespoon Dijon mustard
  • 1 tablespoon paprika
  • 1/2 teaspoon ground black pepper
  • 3 tablespoons chopped fresh parsley or dill, for garnish


Place cashews in a small bowl and cover by about 1 inch with boiling water. Let soak 30 minutes. Drain, discarding soaking liquid. In a blender, combine cashews, 1/4 cup water, vinegar and salt, and blend until smooth; add more water a tablespoon at a time as needed to make a cashew cream.

Halve or quarter smaller mushrooms and thickly slice larger ones. Place mushrooms and shallots in a heavy pot and set over medium heat. Cook, stirring frequently, until the mushrooms begin to brown; add broth a few tablespoons at a time to keep mushrooms from sticking to the bottom of the pan. Cook, adding more broth as needed, until mushrooms are browned and softened, 10 to 12 minutes.

Stir in remaining broth, mustard, paprika and pepper. Bring to a boil, lower heat, and simmer until mushrooms are very tender and sauce is thickened, about 25 minutes. Stir in 1/2 cup of cashew cream. Sprinkle with parsley and serve with remaining cashew cream on the side.

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