Stuffed Green Peppers.—Fill 4 parboiled peppers with chopped pork mixed with onion, salt, and enough gravy, broth, or cream to moisten. Set peppers in water in muffin cups and bake at 350° F. (moderate oven) 20 to 30 minutes.
Fish ...
Fish—fresh, frozen, canned, or salted—provides high-quality protein. And it lends interesting flavor and variety to meal planning.
Different kinds of fish vary greatly in price per pound. Some cost twice as much as others, depending on the season, local supply, and the preference of buyers.
Fresh fish may be whole, drawn, dressed, or in fillets or steaks. Whole fish are sold as they are caught. Drawn fish have only the viscera removed. Dressed fish have the viscera, head, tail, and usually the fins removed. Fillets are boneless slices of fish cut lengthwise away from the backbone. Steaks are crosswise slices, usually ¾ to 1 inch thick, still including bones.
There is no bone or waste in fish fillets, and very little in fish steaks—only about 9 percent. Dressed whole fish may be cheaper per pound but remember that they include considerable waste.
To provide the suggested 2 ounces of protein for 4 servings of a main dish, you will usually need to buy 2 pounds of whole fish. The exact amount needed depends on the kind of fish and the amount of waste in cleaning. It takes only 1 pound of boneless fillets or steaks to provide enough protein for 4 servings.
Some fish contain more fat than others. Fat fish are usually best for baking and broiling. And lean fish are better for cooking in water or steam or for making chowders, and for deep-fat or pan frying.