Meat Lab Recipes:

Chicken Teriyaki, Pork Shish-Kabob, Tilapia Fillets in Zesty Lemon Sauce, Carefree Tuna Casserole, American Chow Mein, Hazelnut-Crusted Trout, Marinaded Swordfish, Halibut Fillets with Rosemary Butter, Salmon with North African Flavors, Caribbean Quorn Fillets with chunky oven chips, Balsamic & Honey Grilled Quorn Fillets with Roasted Tomatoes and Shallots

Other recipes were from your manual.

Chicken Teriyaki*

½ roasting chicken or equivalent pieces
¼ cup soy sauce
¼ cup pineapple juice (drained from chunks)
½ teaspoon minced garlic
½ teaspoon ground ginger
½ cup canned pineapple tidbits

Preheat oven to 325° F.

1. Wash chicken and pat dry with paper toweling. Remove any pin feathers from chicken and cut into 5 pieces. (If using chicken legs, wash and cut as desired.)

2. Combine soy sauce, pineapple juice, garlic, and ginger. Pour this marinade over chicken and rub in well. Allow to marinate at room temperature for 30 minutes.

3. Place chicken in an uncovered baking pan with remaining marinade. Bake in over for 1 hour or until chicken meat is fully coagulated. Use tongs to turn chicken once during baking.

4. Place chicken on a preheated platter. Stir pineapple tidbits into remaining hot marinade and use to garnish chicken.

Pork Shish-Kabob*

¾ pound lean pork cubes (Cut pork into ~ 1-inch cubes)
1 T lemon juice
1 T corn oil
½ teaspoon marjoram
½ teaspoon minced garlic
1 green pepper
2 onions, small
1 tomato

1. Combine lemon juice, oil, marjoram, and garlic. Stir pork cubes in this marinade and allow to marinate for 30 minutes or longer.

2. Peel onions and cut in half; seed green pepper and cut into eighths. Simmer in boiling water for 4 minutes, then drain.

3. Cut tomato into 6 wedges. Thread 3 metal skewers with pork, alternating with vegetables.

4. Place shish-kabobs on a broiler rack, adjusted so the top of the meat is 4 inches from the source of heat. Broil approximately 15 minutes or until pork cubes are no longer pink inside. Turn every 5 minutes.

*Source: Coleman, Mary. Penn State University N120, Lab #4: Meat, Fish, and Poultry, 1979.

Tilapia Fillets in Zesty Lemon Sauce

1 lb tilapia fillets
½ cup margarine or butter, melted
¼ cup lemon juice
1 cup prepared bread crumbs, plain or seasoned
1 T chopped parsley
½ tsp paprika

1. Combine margarine or butter and lemon juice.

2. In a medium bowl mix together bread crumbs, parsley, and ¼ cup of the lemon mixture. Add the paprika to the remaining lemon mixture.

3. Dip the tilapia fillets in the paprika mixture. Place on ovenproof dish and broil until the tilapia flakes easily with a fork. Top with the bread crumb mixture and broil again until heated through and lightly browned. Cooking time varies according to the size and thickness of the fillets (7-9 minutes.)

Source: Marsh Supermarkets

Carefree Tuna Casserole

1 1/3 cup cooked rice
1 can (10.5 oz) cream of mushroom soup
3/4 cup water
1 can (6.5 oz) tuna, drained
1 cup frozen peas (or peas and carrots), thawed
½ tsp salt
½ cup grated cheddar cheese

1. Blend soup and water in a saucepan; sir in flaked tuna, thawed peas, and salt. Bring quickly to a boil, stirring occasionally.

2. Stir in rice. Pour mixture into a 1 ½ quart casserole dish.

3. Sprinkle with cheese. Cover and bake at 400 degrees F for 15 minutes.

4. Uncover and bake 5 minutes more to a light brown on top.

Serves 4

Note: If using Minute Rice, use 1 1/3 cup minute rice and increase the water to 1 1/2 cup. Add dry minute rice as indicated in step 2; it will cook sufficiently while the casserole bakes.

Source: Girl Scouts, I think! And the date is too long ago to mention...

American Chow Mein

1/3 lb. ground beef
1 ½ cup dried macaroni noodles
1/3 jar Prego spaghetti sauce
½ can tomatoes; can add fresh tomatoes
1 cup chopped onion
1 cup chopped green pepper
salt and pepper to taste

1. Cook macaroni in at least 3 cups water.

2. Brown the ground beef in a frying pan. Remove cooked beef from pan, but leave in ~2 T of the fat drippings.

3. Saute the onion and green pepper in the fat drippings until onion is soft and translucent. Add back the ground beef. Add in the cooked macaroni.

4. Add the spaghetti sauce, canned tomatoes, and fresh tomatoes. Add salt and pepper to taste. Heat to boiling, stirring occasionally.

Source: This is a casserole I do often without a recipe, so I guess I'm the source. The name comes from Wayne Hills High School (NJ) cafeteria, where my mother worked for many years.

Hazelnut-Crusted Trout
(Note: We halved this recipe in class.)

1 cup hazelnuts
4 (10- to 12-ounce) brook trout, gutted and cleaned
salt and pepper
2 large eggs
¼ cup flour, plus 2 cups
4 T vegetable oil
2 T unsalted butter
2 tsp fresh lemon juice
2 T chopped fresh flat-leaf parsley

1. Pulse nuts in a food processor with ¼ cup of flour until finely ground. Rinse trout and pat dry. Season with salt inside and out.

2. Put the remaining 2 cups of flour in a pie plate. Beat the egg in a pie plate. Spread ground nuts on a dinner plate. Dip both sides of trout first in flour (pat off the excess), then in egg, and then in the nuts.

3. Heat oil in a 12-inch heavy skillet over moderate heat until hot but not smoking and cook trout, shaking skillet to prevent sticking. Turn once with a metal spatula; cook until browned on both sides and just cooked through, about 12 minutes total.

4. While trout is cooking, melt butter in a small saucepan and stir in lemon juice. Season with salt and pepper and keep warm. Pour over trout and sprinkle fish with parsley.

Source:, retrieved Oct. 9, 2002.

Marinaded Swordfish
(Note: We halved this recipe in class, and we used swordfish.)

½ cup olive oil
1 T garlic
¼ cup fresh lime juice
salt and pepper to taste
lime wedges, as needed
four 6-ounce fish steaks (swordfish, mahi mahi, or Spanish mackerel)

1. Whisk together all the marinade ingredients in a small bowl.

2. Arrange the fish in a shallow dish or plastic container. Pour the marinade over the fish, cover, and marinate for 12 to 15 minutes. Grill or broil to desired doneness. Serve with lime wedges.

Source:, retrieved Oct. 9, 2002.

Halibut Fillets with Rosemary Butter
(Note: We halved this recipe in class.)

four 6-ounce halibut fillets, about 1 inch thick
salt and pepper
4 tsp unsalted butter
four 4-inch rosemary sprigs, plus longer sprigs for garnish

1. Preheat the oven to 450 ° F. Cut four 12-inch sheets of heavy-duty aluminum foil.

2. Season the fish with salt and pepper. Place ½ tsp of butter in the center of each foil sheet. Lay a fillet on each sheet and top with ½ tsp butter and one 4-inch sprig of rosemary.

3. Enclose the fish in foil, crimping the edges to form a tight seal. Bake for 10 minutes, or until the fish is opaque throughout. Transfer the fish to plates and garnish with rosemary sprigs.

Source:, retrieved Oct. 9, 2002.

Salmon with North African Flavors
(Note:  Cut recipe in half and instead of grilling the fish we will use the broiler)

¼ cup low-fat or nonfat plain yogurt
¼ cup chopped fresh parsley
¼ cup chopped fresh cilantro
2 tbs. lemon juice
1 Tbs. extra virgin olive oil
3 cloves garlic, minced
1 ½ tsp. paprika
1 tsp. ground cumin
¼ tsp. salt, or to taste
Freshly ground black pepper, to taste
1 pound salmon fillets, cut into 4 portions
1 lemon, cut into wedges

1. Stir together yogurt, parsley, cilantro, lemon juice, oil, garlic, paprika, cumin, salt, and pepper in a small bowl.  Reserve ¼ cup for the sauce; cover and refrigerate.  Place salmon in a large sealable bag and pour in the remaining herb mixture.  Seal the bag and turn to coat.  Refrigerate for 20-30 minutes, turning once.
2. Meanwhile, preheat grill to medium-high.
3. Rub the grill rack with oil.  Remove the salmon from the marinade, blotting to remove excess.  Grill the salmon until browned and opaque in the center, 4-6 minutes per side.  To serve, top each piece with a dollop of the reserved sauce and garnish with lemon wedges.

Source:  Eating Well, Spring 2004, p.37.

Caribbean Quorn Fillets with chunky oven chips
(Note:  Cut recipe in half)

4 baking potatoes, unpeeled
4 tablespoons olive oil
Salt and freshly ground black pepper
2x208g packs Quorn Fillets
2 teaspoons fresh thyme leaves, chopped
2 onions, peeled and finely sliced
Large pinch ground cinnamon
½ teaspoon mild chilli powder
432g can pineapple pieces in natural juice
juice and zest of 1 lime
2 tablespoons fresh mint, chopped

1. Preheat the oven to 200°C, 400°F, gas mark 6.
2. Cut the potatoes into wedges and place on a baking tray. Drizzle over half the oil, and season. Bake for 45 minutes until cooked through.
3. Place the Quorn Fillets in an ovenproof dish. Sprinkle over the thyme, drizzle over 1 tablespoon of oil, and marinate for 10 minutes.
4. Heat the remaining oil in a deep-sided frying pan and cook the onions for 10 minutes until soft and golden. Add the cinnamon and chilli powder and cook for a further 5 minutes.
5. Drain the pineapple, reserving the juice, and add to the pan.
6. Spoon the onion mixture around the Quorn Fillets in the dish, and cook for 10-15 minutes until the fillets are heated through. Add the pineapple juice, and lime juice and zest. Return to the oven for a further 8 minutes. Sprinkle the mint over the fillets, and serve with the chunky chips.


Note: The following recipe was not used in class:

Balsamic & Honey Grilled Quorn Fillets with Roasted Tomatoes and Shallots
(Note:  Cut recipe in half and instead of grilling the fish we will use a frying pan)

4 Quorn Fillets
8 tomatoes on the vine
4 shallots, halved
2 tablespoons olive oil
1 clove garlic, chopped
3 tablespoons clear honey
1 tablespoon lemon juice
2 tablespoons balsamic vinegar

Cooking Instructions
1. Preheat the grill. Cook the shallots for 5 minutes then add the tomatoes for a further 5 minutes, brushing them occasionally with a tablespoon of oil.

2. Heat the remaining oil and garlic in a shallow frying pan, small enough to pop under the grill. Saute the fillets for 1 minute each side, until browned. Add the honey & lemon juice and continue to cook until the honey reduces, becoming sticky. Stir in the balsamic vinegar, shaking the pan to coat the fillets well. Allow the glaze to bubble and reduce slightly more.

3. Transfer the tomatoes and shallots to the pan. Now place the pan under the grill for 2 minutes, just to finally tinge everything a nutty brown. Use a brush to mop up the sticky glaze to brush the fillets with.

4. Delicious served with pasta, green salad and crusty bread.


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Last updated: October 13, 2006
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